When the Oklahoma wind blows a 10 degree wind chill, some of us would rather hibernate than exercise. But this New Year, resolve to be a healthy weight and knock off the pounds put on in 2009, ‘08, ‘07.
Tips to get you rollin’
1. Five small meals a day for weight loss
After age 20, your metabolism slows down by about 10 percent every decade, which could be one reason you gain weight when you eat like you did when you were younger. This metabolic decline can be reversed by adopting the habit of eating five small meals a day instead of three larger ones. It is never a good idea to eat a large meal at one sitting because your body can only use a certain amount of calories and will store the rest as fat. It is also never a good idea to eat only one meal a day or none at all; eating very little food confuses your body into thinking it is starving and slows down your metabolism, resulting in weight gain in the long run. YIKES!
2. Lose weight without losing the nutrients
Focus on nutrition, not on dieting. To many of us, the word "diet" may conjure up images of giving up foods we enjoy and eating bland foods. Depriving the body of food or going to extremes with a few recommended foods goes against our metabolism. Even if your diet has you losing weight, the results generally don't last when you are missing valuable nutrients, which will have a negative impact on your body in the long run.
3. More liquids, less weight
If you haven't been drinking enough water, your body may have developed a pattern of storing water. This water retention equals extra unwanted weight. By increasing fluids, you are flushing out toxins and teaching your body that it no longer needs to store water. If the thought of plain water makes your nose go in the air, add lemon slices, just avoid adding chemical flavors. Think clean.
4. A slimming morning ritual
Never skip breakfast! The morning is when your body needs energy the most, and then your body has the rest of the day to burn the calories off. Stick to healthy foods.
5. Get physical
Everyone knows that exercise is an important component in weight loss. Physical activity speeds up your metabolism and burns excess calories. If your goal is to slim down, be as physically active as possible. Always choose the stairs over the elevator, and use your legs instead of a vehicle whenever you can.
Make exercise fun for yourself, grab your friends or make new ones and join a group training class, hire a personal trainer, ride a bike, take a dance class, whatever motivates you to get moving.
From my experience, I have seen that success comes from exercising 3-4 times per week for 30 minutes each time. If you feel too out of shape, begin your exercise program gently and gradually. Start by exercising only five minutes a day, but do it every day. Incrementally increase the time on a weekly basis-say, five additional minutes per week. By the end of the sixth week, you'll be up to 30 minutes. Be prepared to not only lose weight, but feel stronger, more energized, and happier.
I hope this article helps you reach your healthy weight! I invite you to visit www.step4wardfitness.com and share your own personal health and longevity tips with me. In fact come join my class!
Sunday
Wednesday
You Can Lose a Pound a Week
Most health professionals recommend slow weight loss as the safest and most effective approach. A sensible weight-loss program allows you to lose weight gradually -- about one-half to one pound per week. Gradual weight loss promotes long-term loss of body fat, not just water weight that can be quickly regained.
Most people leading moderately active lives need about 15 calories per pound to maintain their weight. For example, a 150-pound person would have to eat foods containing no more than 2,250 calories each day to maintain his or her weight.
To lose one pound, a person must burn 3,500 calories more than are consumed. For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.
A Perfect Balance
When limiting calories, you still need to satisfy basic nutritional needs. If you restrict your eating, your fat cells will remain in their fat protecting mode, and your muscles will be forced to supply the energy for your exercise. Consequently you’ll diminish the very muscle you are trying to build.
You should also evaluate your eating patterns. Resist over eating. This may sound obvious, but it’s not. We eat to the point of feeling full rather than feeling satisfied. And we eat when we are not really hungry, or we starve and then stuff ourselves. Fat cells are quick to capitalize on these habits and they respond by storing fat like crazy.
Sometimes six small meals a day can help you control your hunger. Weight loss involves nonlinear thinking. Here’s why: One meal of 2,000 calories is more fattening than two meals of 1,000, and two meals of 1,000 is more fattening than four meals of 500. Think about it, if you eat more calories than your body can burn in a few hours, the rest will be stored as fat. This is why people who do most of their eating in two meals a day make a costly mistake. They think they are cutting calories, but proportionately, more of the calories they are eating are stored as fat.
Most successful weight-loss plans call for a reduction in both calories and the amount of fat eaten. The fat in your diet should be limited to 30 percent or less of total calories each day. And calories still count!
Getting Physical
Determine what type of physical activity best suits your lifestyle. You should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. Aerobic exercise works the body's large muscles, such as the heart, and should be moderately vigorous to be most effective. For maximum benefits, it is recommended to exercise 30 minutes or more on most days of the week.
Try to incorporate some simple calorie-burners into your everyday routine. Even the most basic activities (such as taking an after-dinner walk, using the stairs at the mall instead of taking an escalator, or parking farther away so you have a longer walk) can get you prepared for more aerobic activities.
Exercise not only burns calories, it may increase the body's metabolic rate and actually decreases appetite for some people. Exercise also has psychological benefits. It improves your sense of well-being and decreases stress. Now, it’s time for you to find your balance and feel better.
Most people leading moderately active lives need about 15 calories per pound to maintain their weight. For example, a 150-pound person would have to eat foods containing no more than 2,250 calories each day to maintain his or her weight.
To lose one pound, a person must burn 3,500 calories more than are consumed. For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.
A Perfect Balance
When limiting calories, you still need to satisfy basic nutritional needs. If you restrict your eating, your fat cells will remain in their fat protecting mode, and your muscles will be forced to supply the energy for your exercise. Consequently you’ll diminish the very muscle you are trying to build.
You should also evaluate your eating patterns. Resist over eating. This may sound obvious, but it’s not. We eat to the point of feeling full rather than feeling satisfied. And we eat when we are not really hungry, or we starve and then stuff ourselves. Fat cells are quick to capitalize on these habits and they respond by storing fat like crazy.
Sometimes six small meals a day can help you control your hunger. Weight loss involves nonlinear thinking. Here’s why: One meal of 2,000 calories is more fattening than two meals of 1,000, and two meals of 1,000 is more fattening than four meals of 500. Think about it, if you eat more calories than your body can burn in a few hours, the rest will be stored as fat. This is why people who do most of their eating in two meals a day make a costly mistake. They think they are cutting calories, but proportionately, more of the calories they are eating are stored as fat.
Most successful weight-loss plans call for a reduction in both calories and the amount of fat eaten. The fat in your diet should be limited to 30 percent or less of total calories each day. And calories still count!
Getting Physical
Determine what type of physical activity best suits your lifestyle. You should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. Aerobic exercise works the body's large muscles, such as the heart, and should be moderately vigorous to be most effective. For maximum benefits, it is recommended to exercise 30 minutes or more on most days of the week.
Try to incorporate some simple calorie-burners into your everyday routine. Even the most basic activities (such as taking an after-dinner walk, using the stairs at the mall instead of taking an escalator, or parking farther away so you have a longer walk) can get you prepared for more aerobic activities.
Exercise not only burns calories, it may increase the body's metabolic rate and actually decreases appetite for some people. Exercise also has psychological benefits. It improves your sense of well-being and decreases stress. Now, it’s time for you to find your balance and feel better.
Tuesday
Losing just 10 %...huh?
Studies show that losing even just 10 percent of your weight (which for many people is as little as 15 to 20 pounds) offers enormous health benefits, such as improved blood sugar regulation, lower blood pressure and better blood cholesterol levels. This is not to say that losing just 10 percent is easy! The only way to lose weight and keep it off is to change your lifestyle and changing habits can be hard work.
Friday
Making CHANGE work for you
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!!
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!!
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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