4 fitness strategies to help teachers lose weight, keep fit
Health & Wellness – Have you ever wondered how is it that you’ve tried and tried but fail to lose those pounds you added?
It sounds impossible that you as a teacher walks, stands and talks most of the day yet still gain more pounds than when you were younger. How could this be?
Calorie in vs calorie out
The reason is quite simple. Scientifically, we gain weight when we consumer more calories than we burn. If we use more calories than we take in, we lose weight. If you’ve gained weight all these years as a teacher, it just means you consume more calories than you burn.
Does it mean that you’re eating more than before? No. You could be eating the same amount (or even lesser!) but you don’t burn these calories as easy as you did when you were younger. The reasons your body doesn’t burn calories at rest as much as it used to do are:
- your current lifestyle doesn’t require your body to use alot of energy. Over time, your calorie burnrate decreases.
- as you grow older, medical conditions and the mitochondria in your cells also slows you and your metabolic rate down.
The best way to lose weight is to ensure a calorie deficit. This means burning more calories than you consume. Here are 4 fitness strategies to help you lose weight.
1. High Intensity Interval Training
The HIIT has been discussed here. Remember the idea of HIIT is to save you time AND burn more calories by maxing your exercise within that 15 or 20 minutes. You can do this just before the day starts, or just after it ends. Remember the HIIT cannot help you lose weight on its own, and you shouldn’t be doing only HIIT exercises because that is detrimental to your system. For starters try the HIIT once a week.
2. Introduce a little physical activity while working
If you’ve been spending 5 hours a week marking assignments, why not spend half hour marking some of those papers on a stationary bike? Or do calf lifts, leg raises, push-ups for every student who passed that assignment. What you’re doing here is to introduce a little physical activity within your schedule. See what works for you – if you don’t have a stationary bicycle, then forget that and try something else.
3. Add variety to your life
You know what, let’s go for a swim this weekend. Or let’s play frisbee with the dog and kids. Try something fun, like a maze game. Or just take a walk in the park after Sunday brunch. What you should do is to weave a fun, interactive session that gets the most out of your time in the day. This should be something you look forward to, so that you don’t get bogged down by the monotonous routine or marking, planning, marking and planning…
4. You don’t have to go cold turkey, but eat well
Eating well means not to skip meals. Your body goes into survival mode when you skip meals and it minimize fat burn or loss. This slows down your metabolism. Eating well doesn’t mean you have to swear off your fried chicken and fries immediately. The single most important thing that would be the easiest to do for a start is to cut away the sugared drinks. Replace them with water with lemon or lime for a little zest. If that becomes bearable or even natural after a couple of weeks, try lessen the fatty foods in your meal. Remember, you are not aiming to be perfect. You’re aiming to be healthy.
Students look up to their teachers all the time. Imagine when a student sees a healthy change in you – not only you’ll be great motivation for them, you’ll also feel healthy and good about yourself. Give it a shot. You’re worth it.