Count out crash diets or quick weight-loss schemes.
Have patience in losing a half pound to one pound per week. One pound = 3,500 claories.
Always drink plenty of water. Shoot for 8 glasses of water a day at minimum.
Never skip meals in efforts to lose weight.
Get up and go, increase your physical activity.
Eat a variety of foods.
Progression Not Perfection!!
Friday
Tuesday
Want to Lose Weight? What's the secret?
Make your goal - lifestyle change. People who have successfully lost 20 or more pounds and kept that weight off for a year or more achieved their success by changing their physical activity and eating habits. The secrets to weight-loss success are not secrets, but the same advice you have been hearing for years: Eat less and exercise more. Rather than focusing on how much weight you lost this week, focus on how many days you took a walk OR participated in StepForward's Fitness Training!
Monday
Survival Tips for a Healthier Thanksgiving Dinner
Most Americans walk away from the holidays 3 to 7 pounds heavier!
1. If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
2. Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
3. Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs 3,000 calories plus) and will store excess calories as fat.
4. Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
5. Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories.
6. Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
1. If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
2. Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
3. Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs 3,000 calories plus) and will store excess calories as fat.
4. Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
5. Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories.
6. Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
Making Your Way Through the Holidays Without Guilt (Or Added Pounds)
From the golden, roasted turkey to the buttery mashed potatoes to the decorated cookies, the holiday season is a festival of favorite family foods. For many though, it's also a guilt-ridden, downward spiral of diminishing willpower and unhealthy, unwanted pounds.
Adding a few extra pounds and inches during the holidays has always been a concern, but with the increasing rates of obesity and weight-related diseases such as type II diabetes and heart disease, Americans need to be a little more serious about celebratory food habits.
Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The average person consumes 4,500 calories on this day. A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn it off. Holiday delicacies can be enjoyed so long as they’re eaten in moderation. Here are some tips to keep balance between caloric intake and a committed fitness regimen to stay healthy and trim through the holidays.
• Portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
• Avoid starvation before a celebration. This can lead to problematic binge eating. Instead, eat a low-fat, low-sugar breakfast and lunch before the party.
• Select your favorite foods and let other guests enjoy traditional fare like rolls and sweet potato pie.
• Scope out the food scene. Look for fresh vegetables and other low-fat, low-sugar foods. Prevent snacking on high-fat snacks such as chips, dips, and party mixes.
• During a conversation hold a glass of water or diet soda, instead of a plate.
In addition, I would like to encourage you to maintain, or even increase, your activity level during the holiday season. Don’t wait until January to make fitness resolutions.
• Be specific about fitness goals. Rather than saying, “I will exercise more,” how about “I will go to the exercise class on Tuesday and Thursday, and work out in the weight room on Monday and Friday.”
• Exercise consistently. Beyond burning calories, exercise is essential for good health, stress management, and overall well-being.
• Make changes for the right reasons. You must believe that you are beginning a fitness program in order to take better care of yourself and to get more out of life.
• Be realistic. Be sure your plan fits into your lifestyle.
• Anticipate roadblocks. Make a plan for coping with the inevitable obstacles of life. And, don't let a few days of relapse turn into a year of unfulfilled resolutions
• Have fun and get involved. It's easier to stick to your plans when you feel good. Get involved in activities that help you feel happy and fulfilled.
• Find a partner. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner or join a group—you won’t skip a workout if someone is waiting for you.
Most important, don't panic or feel guilty if your diet or fitness regimen seems to have gotten out of hand. When you balance your intake and output over several days, you will regain control. The secret is balance over the long haul.
Adding a few extra pounds and inches during the holidays has always been a concern, but with the increasing rates of obesity and weight-related diseases such as type II diabetes and heart disease, Americans need to be a little more serious about celebratory food habits.
Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The average person consumes 4,500 calories on this day. A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn it off. Holiday delicacies can be enjoyed so long as they’re eaten in moderation. Here are some tips to keep balance between caloric intake and a committed fitness regimen to stay healthy and trim through the holidays.
• Portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
• Avoid starvation before a celebration. This can lead to problematic binge eating. Instead, eat a low-fat, low-sugar breakfast and lunch before the party.
• Select your favorite foods and let other guests enjoy traditional fare like rolls and sweet potato pie.
• Scope out the food scene. Look for fresh vegetables and other low-fat, low-sugar foods. Prevent snacking on high-fat snacks such as chips, dips, and party mixes.
• During a conversation hold a glass of water or diet soda, instead of a plate.
In addition, I would like to encourage you to maintain, or even increase, your activity level during the holiday season. Don’t wait until January to make fitness resolutions.
• Be specific about fitness goals. Rather than saying, “I will exercise more,” how about “I will go to the exercise class on Tuesday and Thursday, and work out in the weight room on Monday and Friday.”
• Exercise consistently. Beyond burning calories, exercise is essential for good health, stress management, and overall well-being.
• Make changes for the right reasons. You must believe that you are beginning a fitness program in order to take better care of yourself and to get more out of life.
• Be realistic. Be sure your plan fits into your lifestyle.
• Anticipate roadblocks. Make a plan for coping with the inevitable obstacles of life. And, don't let a few days of relapse turn into a year of unfulfilled resolutions
• Have fun and get involved. It's easier to stick to your plans when you feel good. Get involved in activities that help you feel happy and fulfilled.
• Find a partner. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner or join a group—you won’t skip a workout if someone is waiting for you.
Most important, don't panic or feel guilty if your diet or fitness regimen seems to have gotten out of hand. When you balance your intake and output over several days, you will regain control. The secret is balance over the long haul.
Tuesday
Fexible Benefits
We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?
Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:
• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Before stretching:
• Take a few minutes to warm up as stretching cold muscles can cause injury.
• Begin with a low-intensity warm-up, such as easy walking while swinging the arms in a circle.
• Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
• Start each stretch slowly, exhaling as you gently stretch the muscle.
• Try to hold each stretch for at least 10 to 30 seconds.
Avoid these stretching mistakes:
• Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don't strain or push a muscle too far. If a stretch hurts, ease up.
• Don't hold your breath.
Fitting Stretching Into A Compressed Schedule:
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Tips for fitting stretching into an overstuffed schedule:
• If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class. Scheduling a class will help you to stick with a regular stretching program.
Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:
• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Before stretching:
• Take a few minutes to warm up as stretching cold muscles can cause injury.
• Begin with a low-intensity warm-up, such as easy walking while swinging the arms in a circle.
• Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
• Start each stretch slowly, exhaling as you gently stretch the muscle.
• Try to hold each stretch for at least 10 to 30 seconds.
Avoid these stretching mistakes:
• Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don't strain or push a muscle too far. If a stretch hurts, ease up.
• Don't hold your breath.
Fitting Stretching Into A Compressed Schedule:
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Tips for fitting stretching into an overstuffed schedule:
• If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class. Scheduling a class will help you to stick with a regular stretching program.
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