Make Your Weight Loss Process Fast
Posted on April 15, 2010 | Filed Under Weight Loss | Leave a Comment
You’re eating less and are watching the types of food you put in your body. That’s a great start. But to give your weight loss efforts a kick in the pants, make sure exercise is part of your plan. Its metabolism-boosting, muscle-building and reshaping benefits will lead to faster, more lasting weight loss.
Make a Plan
Exercise doesn’t have to be boring, painful or overly time-consuming. The hardest part is just getting started.
Start by writing down your goal. Do you want to lose 10 pounds, walk 3 miles or run a marathon? (Or all of the above?!) Then schedule your first week of exercise sessions with the date, time, place and what you plan to do. Stick to it like you would any appointment. Fit it into your lifestyle in a way that you know will work for you. Don’t let excuses stop you from getting healthier and slimmer.
Mix It Up for Max Results
So now that you’ve got your goal set and time slotted, what are you going to do? For maximum benefit, choose a combination of aerobic and strengthening activities.
Get the heart pounding
Aerobic activities make your heart, lungs and blood vessels stronger. Anything that gets your heart beating faster can be considered aerobic.
Start out slowly and increase the amount of time and the intensity level. If you do an aerobic activity such as walking at a moderate level, aim for a total of at least two and a half hours per week at first. Work your way up to 5 or more hours a week. Try to be active a minimum of three days a week. When you’re exercising at a moderate level, you should be able to talk while you do the exercise but not sing. Moderate activities include brisk walking, water aerobics, biking on level ground, raking, and even ballroom dancing! Read more
Diet Sabotage
Posted on April 15, 2010 | Filed Under Diet | Leave a Comment
1. Eat at the counter.
If you’re standing up, chances are you’re multi-tasking and not paying attention to what you’re putting in your mouth. But if you sit down and eat slowly, savoring each bite, you’ll enjoy your food more and ultimately, be satisfied with less. You’ll also give your brain time to get the signal that you’re full. So take a break to sit down and enjoy a healthy meal.
2. Skip breakfast
A Harvard study found that those who ate breakfast regularly were less likely to become obese, compared to those who skipped it. And other research shows people who eat breakfast eat fewer calories per day and lose weight more successfully than those who don’t. Plus breakfast skipping can slow down your metabolism and make you more likely to binge later in the day.
3. Rarely weigh yourself
A study of overweight adults who were either trying to lose weight or trying to prevent weight gain found that those who weighed themselves frequently lost more weight and prevented more weight gain over two years than those who weighed themselves less frequently. Facing the numbers on the scale more often may hold you more accountable for what you’re putting in your mouth. Frequent weighing — even every other day — may also allow you to change course if you start noticing an upward trend on the scale. Read more
Some Diet Tips
Posted on April 15, 2010 | Filed Under Diet | Leave a Comment
In the struggle to lose weight, sometimes you need some “insider secrets” that go beyond the simple advice of cutting calories and exercising more. Add these tips to your weight-loss arsenal to give you an edge in achieving your goals:
1. Chew gum. Keep a flavorful variety of sugarless gum handy so you can quickly reach for a piece when temptations strike. It will keep your mouth busy and give you a flavor boost so you don’t feel deprived.
2. Drink up. While water can seem boring, it doesn’t have to be. Think of it as a treat. Make it sassier (and even healthier) with lemon, lime, mint or other flavorings. When it’s fizz you crave, go for seltzer, which you can flavor just like water.
3. Track your intake. Logging all you eat and drink can be a wake-up call. It also holds you accountable. You’re less likely to overindulge when you know you’ll be seeing everything you consumed in black and white in your diary. Read more
Move with Beats
Posted on April 15, 2010 | Filed Under Weight Loss | Leave a Comment
Tunes may be the best way to tune up — and tone up — your body.
One recent study shows listening to the right music while exercising can increase your physical endurance by 15 percent. Music also helps you feel more positive, even when you’re working out close to physical exhaustion. Thanks to the musical distraction, you’re able to push yourself harder and longer.
Another study showed people were able to walk farther and with less effort when exercising to music as compared to no music. Music tends to make you work harder without realizing it. And the workout is more fun and seems to go faster, so you’re more likely to exercise longer and more frequently. Both of these are keys to weight loss.
Music Boosts Consistency
A study in 2005 also supports this. The study found that listening to music while exercising boosted participants’ weight loss and helped exercisers stay consistent. Read more
The Reasons to Lose Weight
Posted on April 15, 2010 | Filed Under Weight Loss | Leave a Comment
We’ve all heard how being overweight can lead to heart disease, diabetes, stroke and joint problems. But did you know it can also lead to cancer?
Doctors have known for a while that there was a link between obesity and some cancers. Now researchers have specific numbers to match up with obesity-related cancers.
The report from the American Institute for Cancer Research says excess body fat causes:
• 49 percent of endometrial cancers
• 35 percent of esophageal cancers
• 28 percent of pancreatic cancers
• 24 percent of kidney cancers
• 21 percent of gallbladder cancers
• 17 percent of breast cancers
• 9 percent of colorectal cancers
While being obese raises your risk for cancers, it also makes treatment for cancer more difficult with lower survival rates. Read more
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