Simple weight loss formula

By Bill Bedford, PT, DPT, CIDN; Ferrell-Whited Physical Therapy Services and Bedford Fitness

Losing weight does not have to be a chore, and you don’t have to run or walk for hours to get there. With a good diet of fruits, vegetables, whole grains and lean meat, as well as heart-pumping workouts, you can lose weight. Here are some tips on how to shed pounds.

Find an activity you enjoy such as swimming, biking, running, walking, hiking, or dancing, and do that activity for 30 minutes or more five days a week. To lose weight you should be at an average heart rate of 65 to 70 percent of your maximum heart rate when working out. The Karvonen heart rate formula is a good one to use.

If cardiovascular exercise is not something you enjoy, high intensity interval training (HIIT) is a great way to quickly increase your heart rate to start burning calories. This entails doing multiple exercises as fast as you can for short periods of time.

Glide disc workouts also can challenge you and help with weight loss. These workouts involve sliding and gliding with discs on the floor to activate your core, and increase your strength as well as heart rate as you move through various exercises. Using glide discs tends to involve less pounding on the knees.

When you start more challenging workouts, your appetite starts to increase so make sure you don’t overeat. Try to eat one plate of healthy food with a variety of colors and don’t go back for seconds. Fill the cracks with lots of water.

If you want a motivating and welcoming environment to help with weight loss, give us a call.

Call 440-973-4950 for an appointment or visit BedfordPTFit.com for more information. Ferrell-Whited Physical Therapy Services and Bedford Fitness are located at 2 Berea Commons, Suite 10, in Berea.