by guest blogger Kevin Hedley

I don't know about you, but Valentine's Day got me a bit off track on my fitness resolutions...I asked Kevin for some advice, and he has delivered! 

Counting calories, who has the time to do it and how do you get started?  This is a common area of confusion for many people looking to maintain their weight or to lose a few pounds.  The best advice is to look at the foods in your regular routine and determine whether you are gaining weight, losing weight or staying relatively the same weight from week to week.  Once you have a good general idea you can make adjustments on portion size, quality of food selected and the frequency at which you eat.  Each of these factors on their own can contribute to better health; making positive adjustments in all areas will make a larger impact. 

The basics? First and foremost, you should space your meals evenly through the day. Try 2-3 moderate meals (breakfast is a must) and 2 smaller, healthy snacks to keep your blood sugar levels even. (This also helps with energy levels and calorie burning.)  Second, eat only what you need to feel satisfied versus what is on your plate to help keep excess calories away.  Third, make better choices on the quality of food you eat. Keep away from processed food, simple sugars and high fat content.  You don’t have to be an expert in nutrition to know that fruits and vegetables, whole grains, lower fat and organic choices are better than the alternatives. 

With that said, life throws plenty of curve balls our way.  The company dinner or airport food may throw your good intentions out the door.  As a simple rule, if you have a larger dinner, follow that meal with a smaller breakfast and lunch the next day.  It is ok to splurge on that amazing meal, but understand you need to get those calories back in balance over the course of the next day, or plan on eating smaller, healthier meals the day of your extra consumption. 

By taking responsibility for your calories you can avoid being the victim of your chaotic life and gain some control over your health and weight.  Combining the above with a little more activity will allow you to get on the road to improved health without the need for calorie counting, daily weight monitoring and spending hours at the book store reading the last fad in diet and nutrition.  If you make better choices you will choose better health.

Stay positive and keep smiling,

Kevin Hedley
BSc. HK. CSCS, CFA, PFLC

Kevin Hedley is the father of Ryan, age 3, and has worked in the fitness industry for over 15 years. He can be reached at Kevin.hedley@ymail.com for questions, suggestions and encouragement.  

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