Tips for your New Year’s weight loss resolution

SAN JOSE, Calif. – According to a 2014 study by the University of Scranton, the top New Year resolution was to lose weight and only eight percent were successful in achieving that goal.

Weight loss is a popular resolution because people want to look and feel better; however, Filipinos should make this resolution a priority for other reasons.

According to a study by the Food and Nutrition Research Institute, Filipinos are at risk for heart disease, diabetes, and hypertension.

But before you start putting down tons of money on a gym membership or buying the latest extreme home workouts, this Fil-Am personal trainer says you can lose weight without spending a dime.

J.R. Cabauatan is the Program Director for Health and Wellness at the YMCA of Silicon Valley. He also has over four years of personal training experience.

J.R. says that weight loss can start with three basic necessities that don’t even require exercise.

The first is drinking plenty of water.

“It’ll flush out all the bad toxins in our organs and all the good nutrients that we’re getting from the good food we are eating – water helps circulate all those good nutrients,” said Cabauatan.

Depending of your activity level, water intake varies for everyone. On the average J.R. recommends that men should consume three liters a day while women should consume two to two and a half liters.

Also, getting our full night’s rest will help us stay on track towards weight loss.

“When we’re sleeping for eight hours a day that’s when our brain is healing, repairing itself,” said Cabauatan. “If we are not getting enough rest we will not be able to make proper decisions. Our emotions are not going to be balanced properly and that’s going to lead to making bad decisions when you’re deciding what to eat a lunch that day.”

Finally and obviously, nutrition is paramount to weight loss but what exactly are we suppose to eat?

J.R. recommends visiting choosemyplate.gov. to help those create a healthy meal plan and to answer all our questions about nutrition.

“It gives you a general understanding of what nutrition is and what are the different food groups and what’s in different foods so I would recommend people to go there as a foundation,” said Cabauatan.
He reminds us that we need to acknowledge that we want to change for the better in order to successfully achieve our weight loss goal.

“People should be focused on just healthier eating habits. What you eat is not as important as why you eat,” said Cabauatan. “Before you start counting calories or eating more carbs, fat, protein, whatever you want your diet to be or look like – really take the time to listen to your body and listen to the signals that tell you you’re full or you’re hungry.”

J.R. shares with us three basic exercises that targets the entire body and could be done at your convenience. It was so easy even I could do it.

Going out for a walk is great cardio to get your entire system going.

“30 minutes of a walk, it doesn’t need to be a run, is good enough,” said Cabauatan.

Body squats can be done anywhere and works out your entire lower body.

“I’m going to have you squat down on your heels like you’re about to pick up a box and come back up,” said Cabauatan. “And when you come back up I want you to squeeze your quads and squeeze your glutes.”

And the plank is an exercise that truly activates your core.

“You want your back to be straight,” said Cabauatan.” Your shoulders right above your elbow. You want to make sure you’re breathing the whole time. Tighten up your core. Knees are off the ground and you want to hold it for at least 20-30 seconds, if you can hold for a minute that would be good too.”

J.R. says that a lot of people find it hard to keep this resolution because the results do not usually come fast but he reminds us not to give up.

“Just get started,” said Cabauatan. “Health and wellness isn’t a two month or a three month thing. It’s really a lifestyle. For a lot of people if their weight is an issue and they’re not happy with their weight hopefully they understand that the weight wasn’t put on in a matter of months. It may have happened over time and to lose that weight safely and to keep it off that weight loss will have to be gradual and again over time.”

Regardless what your resolutions are JR reminds us that we need a lot of consistency and a positive attitude to achieve our goals.

You can contact Rommel Conclara at rommel_conclara@abs-cbn.com and follow him on Twitter @rommelconclara for more information.

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  • Tips for your New Year’s weight loss resolution | Weight Loss
    5 January 2015 at 4:10 pm - Reply

    […] SAN JOSE, Calif. – According to a 2014 study by the University of Scranton, the top New Year resolution was to lose weight and only eight percent were successful in achieving that goal. Weight loss is a popular resolution because people want to look and feel better; however, Filipinos should make this resolution a priority […] …read more […]

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