One of the most common New Year’s resolutions is to get in shape and/or to lose weight.  Here are some ways to begin a workout process that you can stick to regardless of your fitness level:

1.  Set a fitness goal. The most important part of this process is to allow yourself enough time to reach your goal.  You can’t realistically plan to lose 100 pounds in two months, that would just set yourself up for failure.  Feeling like you have failed is the main reason that people give up on their fitness goals.  Make sure to set some smaller goals along the way, so you can feel a sense of accomplishment as you conquer some of the smaller goals on a regular basis.  Some examples of small goals could include doing 20 push ups, or riding the elliptical machine for five more minutes.

2.  Devise a workout plan. You should try to plan for at least three 40-minute workouts per week at scheduled times.  If you are not physically able to work out for 40-minutes, do not allow yourself to get discouraged, simply workout for as long as you are able.  The more you exercise the stronger you will become, and your endurance will build.  It is also good to vary your workouts, like playing softball with friends one day, and going hiking in the mountains another.  Variation in workout routines will help to keep you interested and excited about getting exercise, as well as making it fun.

3.  Do a reality check. It is extremely important to be honest with yourself about your fitness level.  The process of getting in shape is a personal journey the requires realistic self-perspective; many people who are wanting to lose weight and get into shape are overly ambitious and set goals or workout plans that are well beyond their fitness level, and when they fail, they give up.  It is far more important to take it slow, maintain your focus on improving your health, and paying attention to the progress you make, instead of dwelling on the fact that you did not accomplish your goal the very first day.

4.  Find a workout buddy. You are more likely to actually keep your scheduled workout session if you know a friend is waiting for you.  Seek out a partner who enjoys the same type of exercises that you do and who has a encouraging “You can do it” attitude.  Your joint workout could be taking a Pilates class or going for a 2-mile walk first thing in the morning.  The most important thing is to get your blood pumping and your body moving.

5.  Eat right. You will get more from your workouts if you are using the best foods to fuel your body.  Of course, the healthier you are eating, the more likely you are to lose weight.  You should incorporate fresh fruits and vegetables, healthy fats, and lean proteins into your diet.  Drinking plenty of water is also key to keeping your body energized and well-hydrated.  On the days that you do not work out, you should consume  a minimum of six glasses of water, and more on the days that you do workout.

The most important thing to remember is not to feel defeated, you need to continue exercising even if you are not able to accomplish as much as you hoped right away.  You will eventually get there; you’ll start to feel healthier, and have a sense of pride in your commitment to your health.

Weight loss surgery is one of those issues that can leave people very divided on what to do or think about the procedures. Weight loss surgery, often called bariatric surgery or gastric bypass surgery, is a surgical way of making the stomach area smaller, thus helping the patient eat much less. By eating less, the patient loses weight – in some cases, enormous amounts of weight in a short period of time.

It is often recommended for those who are facing serious health risks due to their weight. Certain conditions, such as high blood pressure, type 2 diabetes, and the like can be alleviated or even reversed with gastric surgery. But as with any surgical procedure, there are risks involved. Understanding the risks, and then weighing them against the potential positive outcomes, will help you make a choice on whether weight loss surgery is right for you.

The Risks

Any surgery runs the risk of excessive bleeding, infection, or reactions to the anesthesia. These risks are not unique to gastric bypass surgery, but they are a very real consideration. If your immune system is weakened, you have any conditions that could cause serious bleeding, or if you have shown an adverse reaction to anesthesia in the past, think long and hard before having any surgery, including weight loss procedures.

Risks more specific to weight loss surgery include:

• Vitamin and mineral deficiencies, as a result of eating so much less
• Dehydration, as a result of drinking less
• An intolerance to certain foods
• Low blood sugar or hypoglycemia, again as a result of eating less
• A bleeding stomach ulcer or hernia at the incision site
• Kidney stones or gallstones

Other serious problems, such as blood clotting in the legs, pneumonia, issues with the surgery itself, and a risk of death from the surgery are all slight possibilities, but are possible nonetheless. No surgery is risk-free, and the same holds true for any sort of weight loss procedure.

But keep in mind the benefits of the surgery as well. Often weight loss surgery is done because the patient has several looming medical problems that will become worse without the surgery. The risk of diabetes, heart problems, high blood pressure, and even death is lessened by the weight loss that results from the surgery. Problems like sleep apnea and acid reflux are also lessened. The weight lost means you can be more active, which then results in even further weight loss – and the benefits are increased over time.

If you are considering weight loss surgery, talk to your doctor about what you can expect, and carefully weigh the pros and cons before making that very important decision.