EXERCISE: 5 ways to make regular exercise a reality

my Four Pillars of healthy weight loss

• Food • Activity • Mindset • Sleep

• Exercise

5 ways to make regular exercise a reality

You can stick to an exercise plan! Use these secrets from people who've done it.

By Melissa Chessher

You know it like you know many of life's truths: the sun will rise tomorrow, one item always remains on a to-do list, you cannot hide things from your mother, and every day, rain or shine, you need to move your body.

But knowing that exercise is essential and actually doing it are two separate concepts. "The beginning of a new routine is usually not a problem," acknowledges Ronda Gates, a lifestyle management counselor in Lake Oswego, Oregon. "It's farther down the road when the new lifestyle still isn't integrated and the old one is tugging on you to return."

1. Develop a plan of accountability.

"For some people, it's simply writing information in an exercise journal, and for others, it's reporting to a coach or another person," Gates says. Gates offers a simple equation to motivate you: "Commitment plus accountability equals success."

2. Rely on the pleasure principle.

Ask yourself what you enjoy and then incorporate that into your routine. "I hate to exercise but I like to walk," says Naomi, a legal secretary who lives in Brooklyn, New York. "I get off a stop early on the bus or train and I walk home or to work. I also listen to music. Time goes by faster and I get my exercise."

3. Seek variety.

If you walk outdoors on the same path every day, attempt to notice one thing that's different about your walk — an emerging flower, the number of dogs in the neighborhood this morning — or take a different route each time (even reversing direction counts!).

4. Find a workout partner.

"Exercising with a friend allows you to monitor your intensity while you get caught up on one another's news," says Gates. "If I think my exercise will be boring, meeting and walking with someone is a guaranteed cure."

5. Keep your eye on the prize.

"I work out three times a week in the morning so I start my day off feeling good," says Karen, a New York-based executive assistant. "I don't enjoy losing an extra hour of sleep, but I enjoy how I feel during and after my workout."

Getting Together? Here’s How to Stay on Track

Weekly Technique

By Kristen Fischer

Try this!

Go ahead, get social! Follow the steps below to enjoy the holiday season and keep moving toward your goals.

Imagine an upcoming event or meal. What could make it hard to stay on track? What can you do to make sure that you do?

Choose a strategy. Pick one or two from the lists below to address any potential hurdles you think you may face.

Spring into action. Come up with a plan for when, where, and how you'll use the strategy.

^{Before You Go}

^{Pile up Points®:}^{Save your weeklies or rollovers for the big event, lean on your ZeroPoint™ foods during the rest of the week, or grow your Budget by adding PersonalPoints™.}

Mentally order ahead: Take a peek at the menu in advance and decide what you'll get.

Bring in balance: Reserve Points to spend on something specific like an appetizer, the meal itself, a dessert, or a drink. Then select other options heavier on ZeroPoint foods.

^{While You're There}

^{Step up:}^{Order first so you aren't tempted by what everyone else is getting.}

Eye up portions: Choosing a smaller plate can help you pace yourself at a buffet.

Savor the experience: Eat slowly and relish the taste, aroma, and texture of your meal.

(And enjoy the conversation, too!)

Let’s dive a little deeper...

No matter what your weight-loss or wellness goals look like during this time—or any time—of the year, you can (and should!) still RSVP “yes” to dinners, parties, and whatever other festivities you want. Staying on course is totally possible.

By identifying any potential obstacles that may come up and having a go-to plan, you can spend more time with friends or family and way less time worrying about what you’re going to eat or drink. In the long run, it can make your journey that much more liveable. Definitely something worth toasting to!

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