Dieting Dilemma: Keeping Weight Off (cont.)
Wall squats: Stand with your back against a smooth wall, feet shoulder-width apart and 1-1/2 foot-lengths from the wall. Maintain slight bend in knees and hang arms freely at sides. Hold a dumbbell in each hand. Slowly slide down wall until knees approach but do not exceed 90 degrees. Press upward until legs are nearly straight. Repeat.
Chest presses: Lie bent-knee on back with arms extended so that hands are above your chest. With a dumbbell in each hand, slowly press hands toward ceiling, bringing weights together. Lower slowly and repeat.
Single arm row: Place one hand and same-side knee on bench or edge of chair with other foot on floor. Keep back flat and parallel to floor. Let a hand weight hang directly below shoulder. Slowly raise weight to just under shoulder, keeping elbow close to side. Lower slowly and repeat. Reverse position to work opposite side of body.
If you've tried and tried, but work or family must take priority, make self-acceptance your goal, says Hewitt.
"Stop beating yourself up that you're not a supermodel," he says. "Work toward being healthy enough that you have the energy you need to enjoy your life. If you're doing the best you can, accept that this is a good weight for me."
It's healthy to have priorities besides weight loss.
Published March 22, 2004.
SOURCES: Michael Hewitt, PhD, research director for exercise science, Canyon Ranch, Tucson, Ariz. Kathleen M. Zelman, MPH, MD/LD, director of nutrition, WebMD Weight Loss Clinic.
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Last Editorial Review: 1/31/2005 7:54:01 AM