Ask any wellness coach and they will tell you that holiday weight gain is over exaggerated. However, the 1-2 pounds gained usually do not come off and over 20 years this can amount to 20-40 pounds and that can mean the difference between good health and a diagnosis of diabetes and/or heart disease.

Hiring a wellness coach to help you identify and correct bad habits in the areas of fitness and nutrition is a smart idea. A coach can dis-spell myths, help you identify physical needs, deal with stress and assist you in setting and accomplishing goals.

A coach will also help you with nutrition and ways to improve your focus on your true desires. Then come holidays or other periods of celebration you are going to avoid those weight gains and the potential problems that accompany them.

When I talk to patients and clients they are usually unaware of the portion size they eat. Another problem is they over estimate the amount and effect of the exercise they do get. Change is all about awareness and focus. Without both, you will never achieve your wellness goals.

Here are three things you can do that will help you increase your wellness.

1. Buy a step counter and begin to increase your steps per day. Without exercise I only get 3500 steps. When I take a walk on trails near my house I get another 3800. That takes me over 7000 but still shy of 10,000. One thing I know, 7000 is on the way to that goal. I am not perfect but I am nearer it with 7000 steps than with 3500.

2. Measure your portions and record them for one week. Then the next week, calculate the amount of calories per day. Pay attention to the amount of all sweetened foods you eat. I have posts on how many calories you need but take your weight in pounds and multiply it by 13 if you walk less than 30 minutes 3 times per week. If you walk 30 minutes 3 times per week, use 14, if 30 minutes 5 or more times per week use 15. That is the amount of calories you need to eat to maintain your weight at that exercise level. Cut your calories by 20% to begin losing weight. I weigh 165. I should weigh 150. I walk twice a week now for 30 minutes every week. Sometime I get in a third one but my number would be 13. 165 x 13 = 2145 calories per day. I must be very close to that every day as my weight is very stable. I could cut 20% of my calories to a total of 2145 - 429 = 1716. If I can’t get my mileage up to 3 30 minute walks per week by the end of February, I will have to cut calories more. How about you? Can I be of help?

3. Get more sleep. You are not going to lose weight and gain muscle on poor sleep. You need to get up refreshed. That can be a mental thing but more often it is a sleep deficit thing. Your body needs time to relax and recover. Give it more sleep. I do best with 7 hours and OK on 6. That is me. I know what I need. If I increase my exercise, I am going to have to add some sleep time. How is your sleep?

If you are having challenges with your health goals and wellness situation then talk with me. We can work something out so I can help you. I would love to hear about how you are doing with your diet, exercise and sleep.

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