Motivate the Extra Pounds Off

By Emily Breeland

Losing weight is typically at the top of priority lists at the
time of year when many people feel guilty for the extra baggage
they gained throughout the holidays.

Due to frustration or a lack of motivation, weight-loss goals
are often dropped within the first few months of the year.

“People generally know what’s bad for them,” said Nathan Wun,
peer health educator at Cal Poly’s Wellness Center. “They just need
the motivation to stop the bad habits and replace them with healthy

According to Discovery Health expert Dr. Pamela Peeke, the first
step in losing the extra weight is to make a formal commitment in

The commitment, called a Body Challenge contract, should include
an individual’s weight loss goals and the process needed to obtain
them. Dieters should draft the Body Challenge as they would a
business contract, making a promise to themselves in writing.

The second most important step is to be realistic. Losing 10
pounds a week is neither realistic nor safe, so Dr. Peeke advises
resolution-makers to give themselves a few easily attainable goals,
such as going to the gym for 20 minutes a day or walking 5 miles a

Other steps Dr. Peeke recommends include keeping your goals
through life’s obstacles, measuring progress, and rewarding
yourself with something that shows the benefits of your work, such
as a new pair of jeans or a dress in a smaller size.

Because muscle weighs more than fat, dieters should focus more
on their size than their weight. True progress will be inches lost,
not pounds.

While exercise is important, consuming the correct amount of
calories depending on weight and activity level also helps to
achieve success.

According to, the average male adult between
the ages of 19 and 22 should have a daily intake of 2500 to 3300
calories, while the average female adult in the same age group
should consume between 1700 and 2500 calories.

Once consumed, however, the calories must be burned in order to
make fat disappear.

“The only way to lose body fat is to use more calories than
you’re taking in,” said Wun. “That can be done by either increasing
your physical activity or decreasing your caloric intake.”

Cal Poly’s Bronco Fitness Center is running a six-week fitness
program available to all students called “My Extreme Makeover.”

For a $10 fee, students can receive three personal training
sessions at the center with a personal trainer. Participants are
given both a new workout plan and a diet plan with a list of
recommended meals each week.

“At the beginning of the six weeks, you set a goal. If you meet
your goal or simply complete the entire program, you get an Adidas
duffle bag and are put into a raffle for a free massage. Inside the
duffel bag is a coupon for additional personal training sessions,”
says Rory Harnisch, a personal trainer at Cal Poly.

Starting and ending with a body analysis, participants will be
able to see their progress at the end of the six weeks.

People everywhere use the New Year as a catalyst for finally
getting into shape and the solutions are out there for those who
are serious about achieving their weight-related goals.

Emily Breeland can be reached by e-mail at
or by phone at (909) 869-3744.

Motivate the Extra Pounds Off

Motivate the Extra Pounds Off

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