Without a doubt, your commitment to the progress is the most important step in any lifestyle modification program. No one can dispute that starting and adhering to a fitness program is challenging. It requires making permanent changes in your daily life. You not only need the desire to reach your goal, you also need the motivation to do whatever is necessary to get there and stay there.

Step 1:
Establish your overall fitness goals and make the commitment. Set goals that are specific, measurable and rewarding. In addition, set milestones or “mini-goals” along your journey that you can reach over several weeks. You should begin on the path to wellness by making small changes. Even small changes in your weight can significantly improve your overall health risk and increase your energy level.

Step 2:
Identify your problem areas. By eliminating some unhealthy habits from your life and adding other healthy ones, you could add years and quality of life to your future. It is a myth that as you age, your health and well being are guaranteed to suffer. You can make lifestyle changes and live a healthier life at any time.
What areas do you need to focus on most? Here are some of the major lifestyle issues most people have difficulty with.

Commitment to Do What Is Needed
Wellness means taking the responsibility for your own health. By changing things in your environment you can begin to create a lifestyle that supports long-term healthy living. You don’t need to do everything all at once. Take “baby-steps” and focus on one area at a time. Measure your progress not in daily weighing (we all fluctuate from day to day), but in gradual body changes and by how your clothing fits. Visualize yourself slowly reaching your goal.

Keep a Positive Attitude
Focus on being optimistic and eliminate the word “can’t” from your vocabulary. Negative thoughts lead to negative results, which wastes the valuable energy you need to, “walk the path.”

Maintain Adequate Exercise
Slowly build up to a regular, mild to moderate exercise schedule of at least four to five times a week for 20 to 30 minutes. Add some diversity to your exercise plan and include aerobic exercises and strength training. If weight loss is your desire, you may slowly want to increase your exercise to 45 to 60 minutes, if your schedule allows.

Proper Nutrition Is a Must
Follow a balanced diet of: Low saturated fat, high fiber.
Consume more complex carbohydrates, especially fresh green vegetables and fresh fruits, and avoid refined sugar.
Avoid overeating and skipping meals.
Limit your fast-food intake.
Try deli-type “fast food,” where they can make fresh, healthy meals.
Maintain a moderate protein intake — it helps control cravings — but don’t overdo it.

Hydrate Adequately
Drink at least 64 ounces of water per day and more when you exercise or perspire. Your body loses water all day. It needs to be replenished constantly. Avoid soft drinks and caffeine, which cause more water loss.

Step 3:
Control Stress Reactions

Avoid eating to relieve stress. Eating should be pleasurable, but you should not eat simply for pleasure. Identify and resolve your problem-eating issues. Here are some suggestions:
Identify your “trigger foods”: candy, ice cream, etc.
Don’t keep those foods around; keep your environment free of food temptations. Prepare low-calorie snacks in advance so that you are ready for those moments.

Shop with a pre-planned list and don’t deviate. Don’t shop when you are hungry or upset.
Identify situations in which you are more likely to overeat, i.e., a stressful day or dining out. Develop a plan to cope with such situations. For example, on stressful days, exercise or engage in a favorite hobby or activity.
Separate eating from other activities, such as watching TV, driving or reading.

Step 4:
Limit Alcohol Intake

Fact: One ounce of alcohol per day can increase the “good-cholesterol,” HDL.
Myth: More is not better.
Fact: Excessive alcohol use may cause serious health problems.
Fact: Alcohol is full of empty calories that promote weight gain.

Eliminate Tobacco
Fact: Tobacco use in any form can cause multiple types of cancer. In addition, it decreases your lung capacity and endurance for exercise. You’ll feel so much better without it.
Myth: It won’t affect me.
Fact: It will affect you in some way, because smokers in general have more health problem than non-smokers.
The road to fitness is paved with gold. You’ll feel good, look good and live better. That’s worth its weight in gold.

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