Editors note: The advice in this column does not represent a medical opinion. Please consult your doctor before changing your diet or exercise routine.

After the celebrations have come and gone, it's the perfect time to think about how to shed those extra pounds you so joyously accumulated during all the feasts and parties. It takes time and planning, and may feel daunting at first, but there are some easy do’s and don’ts to think about that can really help accelerate your progress over a fairly short amount of time. You've heard it over and over again, but all it takes is determination and persistence.

So let’s start with the obvious: exercise. Start slow and with an activity you like. If you don’t like running, don’t run. But if you love swimming, then swim. It’s simple. You’re not going to do something, or continue to do something, if you don’t enjoy it, especially exercise. It’s also important to exercise in you target heart rate zone for optimum fat metabolism.

Here’s how to figure it out:

So here it is again:

(220 - AGE) = MAX HEART RATE x (60%, 75%) = TARGET HEART RATE for fat metabolism.

To determine Target Heart Rate for cardiovascular improvement, substitute the percentages with .75 and .90. It would be:

(220 - AGE) = MAX HEART RATE x (75%, 90%) = TARGET HEART RATE for cardiovascular improvement.

How long one spends exercising within these “zones” is a subject of some debate. Logic would lead us to believe that the longer we spend in these zones, the better the effect will be on the body. Many studies find that higher intensity, shorter duration exercises may have an equally beneficial effect on fat loss and improved cardiovascular fitness.

The underlying principle is this: you must create a caloric deficit to create change. Whatever calories you consume that your body does not need are converted to fat.

What does this mean?

If you currently intake 2,500 cal/day, by replacing your morning Bagel with an English muffin and skipping the cookies, you would save a certain amount of calories. Combine this effort with increasing your exercise level, and you will create a deficit from where you were before.

A 250-calorie cut from snacking on sweets, or calorie-dense foods, plus 250 calories from an additional half-hour of exercising has the following effect:

On the gym floor = 500 cal/day
Over seven days = 3,500 calories, which is approximately one pound of fat.
As a former professional soccer pro and personal trainer, I have one motto that I live by and something that tell all my clients – "Fuel your body for the activities you’re about to do."

Thus, you could restrict your caloric intake and create a deficit and continue to eat sugars and sweets, but what you will find is that you will not have “fueled” your body for the energy requirements needed to complete your physical activity. This is why you hear over and again, eat food that sustains and causes constant blood sugar levels – as opposed to sugar “spikes.”

Fuel for competition or exercise

Ed Coyle, Ph.D., a professor in the Department of Kinesiology and Health Education at University of Texas, has done extensive research in the area of carbohydrate (CHO) metabolism and fuel usage during exercise.

Glycogen is the form CHO takes when stored in our bodies. It is stored in the skeletal muscles and the liver. Glycogen is broken down into glucose and becomes the primary fuel source used by the body.

After Glycogen is used up, our bodies turn it into free fatty acid storage for energy. Muscle has about 2,000 to 3,000 Kcals of intramuscular triglyceride. There are also another 50,000 to 100,000 Kcals of stored triglycerides in the body, which is essentially an unlimited supply of energy. Fatty acids are more difficult for the body to break down and utilize for energy, but are still used during certain types of exercise (i.e., aerobic) Protein is used as last resort.

CHO intake causes an increase in insulin levels, which allows the body to take up more glucose and less fat. Therefore, eating a meal comprised primarily of CHO will make glucose more readily available for the working muscles.

Key points to remember:

• Carbs are the primary fuel source during exercise.
• Your pre-exercise meal should focus mainly on easily digested carbs and be low in fat.
• High protein/fat, low carb diets DO NOT enhance performance.

“Low-carb diets were designed for people who are obese and have insulin (or sugar) resistance,” says University of Arizona Nutrition Counselor, Gale Begemin, RD, CSCS. Low CHO diets do not give you the energy needed to make the strength gains necessary for athletic activity or building muscle, which increases metabolism.


Protein intake

Current research suggests that athletes may need slightly more protein than the average gym member.

Strength athletes – 1.6 to 1.8 g per kg of body weight
(1 KG = 2.2 lbs)

Endurance athletes – 1.2 to 1.6 per kg of body weight

The Typical Gym Attendee - .9 to 1.2 per kg of body weight

In general, research with protein supplements in excess of these dietary quantities has shown beneficial effects on strength, power, hypertrophy of muscle, or physiological work capacity.†

Here are some other basic things to keep in mind:

1. Eat five to six small meals a day to keep your metabolism high. Between meals or as a meal replacement, have healthy snacks such as yogurt, or an apple with peanut butter or a piece of cheese. This way, you’ll have a steady release of energy, as opposed to those harrowing insulin dips during the day.
   
2. Eat dark, green leafy vegetables, like broccoli, kale, zucchini squash, all kinds of lettuces and other exotic greens. They contain potent phytochemicals like lutein and indoles, which interest researchers because of antioxidant benefits, such as lower risk of some cancers, vision health, and strong bones and teeth.
   
3. Breads: instead of big, retail Bagels, eat English Muffins. They have less calories and are more filling. Instead of white bread, choose thick, whole-grain bread. They are complex carbs that are broken down more slowly and, as a result, provide a steady energy source. More than 50 scientific studies have shown that eating whole grain can reduce risk of heart disease and cancer by up to 30 %. For a treat, whole wheat pasta is always a good choice for the same reasons.
4. Add saturated fats to your diet. Like avocados and olive oil. Small amounts help with digestion and help you feel more satisfied.
   
5. If desired, you can have a glass of red wine once in a while. Research indicates that consumption may help prevent certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure. It also provides antioxidants and bioflavinoids, which helps break down red meat.
   
6. Eat soup before meals to help you feel full so you won’t eat as much.
   
7. Stay away from fast food. It’s high-fat and full of sodium. Try the healthy snacks mentioned here.
   
8. Eat nutrient-dense fruit like kiwi, blueberries, strawberries and cherries. In the summer, mango and papaya are good choices.

Because while change is slow (safely you can lose 1 to 2 pounds a week), the benefits you reap are highly rewarding. Which is what taking one day at a time, and being persistent about diet and exercise to change the way your body looks is all about.

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† Williams, M.H. (1998B), Nutrition for Health, Fitness and Sports, Dubuque, IA, WCB/McGraw-Hill.