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Getting Fit for Summer

By Dr. Victor Gong, Medical Director of 75th St. & 126th St. Medical, Ocean Pines Medical & Doctors Weight Control & Wellness centers, Ocean City, MD.

Are you still battling holiday pounds? Summer has arrived quicker than you thought. Those extra pounds reveal themselves easily when you are in your shorts or bathing suit. Have you dropped out of your exercise program? We all know that the only sure-fire method to loose weight is to reduce intake (calories) and increase exercise. Perhaps now is the time to think about what is really holding you back from getting in shape.

Start by taking an honest look at yourself. Don't make comparisons to movie stars or professional athletes. Are you really overweight or out of shape, or are you just too critical? Even if you are not overweight, exercise is still a very important aspect to your overall heath.


If indeed you do need to loose weight, think about those activities you like to do. Write them down. Also, write those you do not enjoy. For example:

Enjoy / Why:

Walking; get to be outdoors; spend more time with Spot; watch the sun set.

Don't Enjoy / Why:

Running; hurts knees; too out of shape; no one to join me.

For optimum health and weight loss, exercise is a must. So, make sure to choose only those activities that you enjoy; otherwise you will be right back to sitting on the sofa. Choose activities that you can do for 30 minute intervals nearly every day. Find an exercise buddy at work. If you have to answer to someone other than yourself, you're less likely to make excuses or quit altogether.

Eating Right

Medical experts believe that at least five servings of fruits and vegetables each day will help reduce some cancer risks. They are also a great source of vitamins and minerals and naturally low in fat.

45-Second Fruit Salad:

Place a small can of mandarin oranges in a bowl, top with bananas, apples and blueberries.

One-Minute Banana Split:

Cut a banana lengthwise, top with a scoop of non fat vanilla frozen yogurt, sliced strawberries and crushed pineapple.

And rather than focusing on what you're giving up – high fat foods and TV reruns – look at what you'll be gaining: a healthier lifestyle, body and attitude.

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