I am quite sure that anyone who has ever tried to adopt a healthier eating habits has also experienced those dreaded cravings. They are real, they are intense, and for many people they will be the reason for failure. Since beginning my lifestyle renovation 2 years ago I have survived my fair share of them. Here are a few tricks that may help you the next time you think you NEED those potato chips.
1. Wait 15 minutes. Tell yourself that you can have whatever it is that you are craving IF in 15 minutes you still want it. Then go do something, anything, to get your mind off of your craving. I use this one a lot. It works for 2 reasons. First, you are not being denied. You are telling yourself you can have it, you just have to wait 15 minutes. Second, 90% of the time (for me at least) in that 15 minutes I would forget about what it was that I wanted and would get involved in what I was doing only to look at the clock and see that a half an hour had passed and my craving was gone. Part of why cravings are so detrimental to a lifestyle change is that they are fueled by instant gratification. It feels like you NEED that food RIGHT NOW. If you can remove yourself long enough, not only will the desire for the junk food fade, but your sanity will return so that you can think clearly enough to make the healthier choice. If after the 15 minutes you still feel like you need to eat that food, then go for it. It is unrealistic, especially in the beginning of a lifestyle change, to think that you will never have another junk food item again. The idea is moderation.
2. Eat a fruit or vegetable first. If you have difficulty resisting junk food snacks I suggest eating a fruit or veggie before eating any junk food (again, you are not telling yourself no, you are telling yourself that you just have to eat a healthy food first). This not only will help you get in your required fruit and vegetable requirements but in most cases the fruit or vegetable will fill you up enough that you won't need the junk food or, if you do still eat the junk food, chances are that you will not eat as much of it. I have also found that the more fruit and vegetables I eat, the more I crave them. So, doing this will also foster an appreciation for better foods.
3. Eat every 2 to 3 hours. Eating something every 2 to 3 hours not only keeps your metabolism running but it also keeps you from feeling deprived. If you finish a meal or snack feeling unsatisfied it may help to remind yourself that you get to eat again in 2 hours. No more waiting 5 to 6 hours between meals for you! You get to eat every 2 hours! I found that once I started eating 5 to 6 times a day instead of 3 I had fewer craving because it felt like I was always eating. Now, for the fine print: in order to eat every 2 to 3 hours and still lose weight you have to be eating the right foods- fruits, veggies, whole grains, lean proteins, and nuts. Anyone who knows me knows that I come prepared with plenty of healthy snacks. It is not unusual for my purse to be stocked with carrot sticks, apples, bananas, or whole grain wheat thins. This girl requires constant nourishment! :)
4. Identify your weakness. I am a self proclaimed chocoholic. Chocolate was/is my weakness. I decided that I didn't want to live a life without chocolate so I found a way to make it work in my healthy lifestyle. First I gradually made the switch to dark chocolate in order to get the health benefits of chocolate (click here to learn more about dark chocolate). The next step was moderation. So I made a deal with myself that I could have chocolate everyday of my life as long as I limited it to 1oz. I have been enjoying my chocolate everyday guilt free ever since. The moral of this story is that if you have a food that you simply cannot live without, don't try to. You will only set yourself up for failure. Moderation is the key. Set a limit and stick with it. Allowing yourself these little indulgences will not only cut down on your cravings but it will also help you to avoid feeling deprived.
5. Pick a meal each week to treat yourself. Make a deal with yourself. Tell yourself that if you eat good all week then you can have one meal of whatever your heart desires-guilt free. That way, when a craving hits you can ask yourself: Would I rather eat this bag of chips now or have some Pirrone's pizza on Sunday? My guess is that the pizza will win every time!
Even with all of these tricks you will give into cravings every once in a while and that is ok. There is no point in beating yourself up about it. The important thing is that you get back on track at your next meal. Being heathy is not about being perfect, it's about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.
Showing posts with label From Flab to Fab. Show all posts
Showing posts with label From Flab to Fab. Show all posts
Sunday, June 3, 2012
Thursday, December 29, 2011
It's New Years Resolution Time!
New Years Eve is just around the corner and with it usually comes a new year's resolution. One of the most common (if not the most common) is the resolution to lose weight and get healthy (this was my resolution NYE 2010). If this is on your list for 2012 here are a few things to keep in mind.
1. It is not necessary to change everything at once. Make a list of everything you want to change in your quest to lose weight/become healthy. Keep it handy and add to it as needed. To get started, pick one thing. Work on that until you have it under control. Then move on to the next thing. As you make these changes you will gain momentum and these changes will get easier and easier.
2. Give yourself plenty of time to meet your goal. Studies have shown that when people lose weight slowly they tend to keep it off. Aim for a loss of 1 to 2 pounds per week. It is not uncommon for people to take 1 to 2 years to meet their goals.
3. Find a friend who is looking to make a change as well. It is always helpful to have a partner (or a small group) to keep you on track.
4. Accept that you will fall of the wagon at some point. No one is perfect. You WILL have a setback or two. That doesn't mean that you should give up. Every meal, every workout, every snack, every day is an opportunity. If you have a not-so-great lunch then dinner is your next opportunity to make a step in the right direction. If you have a completely bad day than they next day is your opportunity to get back on track. Being healthy is not about being perfect, it is about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.
5. Any change is difficult at first. Especially one that requires your constant dedication day after day. Accept that this will be difficult in the beginning and know that it will get easier with time. I promise that if you stick with it long enough your healthy choices will become habits and your new lifestyle will feel as comfortable as your old one did.
6. Educate yourself. So often we think we are making good choices just to find out that we ate a 1,200 calorie salad. Read labels, learn which foods are more nutrient dense, and educate yourself on the healthiest ways to prepare food.
7. Believe in yourself. If this is a resolution you have made (and failed at) previously you may be tempted to go into this with a "we will see" attitude, meaning "yeah, I have tried this in the past and I usually fail so we will see if I can do it this time". If you are feeling like this, then you have already failed. Do not accept that negative attitude. Claim your victory. Believe that this time is different and tell people about what you want to achieve. If you go into this with the same attitude and with the same game plan as you have in the past why would you expect a different outcome? There is nothing that cannot be achieved through knowledge, hard work, and self discipline. Make this year different!
1. It is not necessary to change everything at once. Make a list of everything you want to change in your quest to lose weight/become healthy. Keep it handy and add to it as needed. To get started, pick one thing. Work on that until you have it under control. Then move on to the next thing. As you make these changes you will gain momentum and these changes will get easier and easier.2. Give yourself plenty of time to meet your goal. Studies have shown that when people lose weight slowly they tend to keep it off. Aim for a loss of 1 to 2 pounds per week. It is not uncommon for people to take 1 to 2 years to meet their goals.
3. Find a friend who is looking to make a change as well. It is always helpful to have a partner (or a small group) to keep you on track.
4. Accept that you will fall of the wagon at some point. No one is perfect. You WILL have a setback or two. That doesn't mean that you should give up. Every meal, every workout, every snack, every day is an opportunity. If you have a not-so-great lunch then dinner is your next opportunity to make a step in the right direction. If you have a completely bad day than they next day is your opportunity to get back on track. Being healthy is not about being perfect, it is about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.
5. Any change is difficult at first. Especially one that requires your constant dedication day after day. Accept that this will be difficult in the beginning and know that it will get easier with time. I promise that if you stick with it long enough your healthy choices will become habits and your new lifestyle will feel as comfortable as your old one did.
6. Educate yourself. So often we think we are making good choices just to find out that we ate a 1,200 calorie salad. Read labels, learn which foods are more nutrient dense, and educate yourself on the healthiest ways to prepare food.
7. Believe in yourself. If this is a resolution you have made (and failed at) previously you may be tempted to go into this with a "we will see" attitude, meaning "yeah, I have tried this in the past and I usually fail so we will see if I can do it this time". If you are feeling like this, then you have already failed. Do not accept that negative attitude. Claim your victory. Believe that this time is different and tell people about what you want to achieve. If you go into this with the same attitude and with the same game plan as you have in the past why would you expect a different outcome? There is nothing that cannot be achieved through knowledge, hard work, and self discipline. Make this year different!
Thursday, October 6, 2011
Make Your Metabolism Work For You
I know you all have THAT friend. You know that friend. The one who orders (and eats in it's entirety) an appetizer, a salad, a double bacon cheeseburger and fries, and still has room for dessert all while sitting there in her size 2 jeans. It's enough to make you want to throw your small salad AND the side of dressing at her. ;) I always thought that we were born with our metabolism, destine to be a slave to it. As it turns out, I was wrong. Everyone, regardless of age, weight, or level of physical fitness has the power to boost his or her metabolism. This becomes particularly important as we age. After age 25 the average person's metabolism decreases by 5% to 10% per decade (a total of 30% - 40% in over the course of adulthood). This primarily occurs because Americans tend to become less active as we age. Research shows that people who maintain their physical activity level throughout their lives only see a decrease of .3% per decade (1% to 2% over the course of adulthood)! Our genes only determine 5% of our metabolic rate. The rest is under our control. Here a few ways to boost your metabolism and keep it going into your 100s!
1. Exercise. Metabolism is like a fire and exercise is like stoking that fire. When the body needs energy to complete a task like biking, running, walking, etc it revs up to burn more calories and provide the body with needed energy. This supercharged metabolism can remain boosted for 2 to 24 hours after the exercise. Resistance training with weights or resistive bands is also important as this boosts your lean muscle mass. Muscle mass burns significantly more calories at rest than fat. For every pound of lean muscle mass the body burns 35 to 50 calories a day just to maintain itself vs 2 calories for every pound of fat. This means that if I am standing next to a woman who is of equal weight but has less muscle than me, just standing there, I am burning more calories than her. Research has also found that adding high intensity intervals to your workout can boost your metabolism by 100 to 200 calories a day. To do this, simply alternate 3 minutes of moderate intensity running or biking with 30 seconds of all out effort and repeat.
2. Eat, Eat, Eat. If exercise is like stoking the fire, then eating is like adding wood to the fire. In order to keep a good fire burning you have to add wood regularly, otherwise your fire dwindles out and dies. Your metabolism is no different. When we go for long periods without eating or skip meals altogether our bodies think we are starving and go into survival mode, slowing our metabolism and storing everything we eat as fat. Conversely, if we eat every 2 to 3 hours our body knows that food is readily available and it burns the food instead of storing it. One study showed that those who ate every 2-3 hours had higher metabolism and less body fat than those who ate 2-3 times per day.
3. Eat smart. The best mini meal to choose is one that includes a lean protein such as eggs, low fat dairy, chicken, or nuts and a high fiber food such as a vegetable. In order to break down protein the body needs to expend 25%- 50% more energy than is required to break down fat or carbs. Fiber is non-digestable, but the body will still try very hard to break it down, burning calories in the process. Plus the vegetables are low in calories and high in nutrients-an added bonus!
4. Don't forget your Omega 3 fatty acids. EPA and DHA found in fish oil supplements have been found to boost metabolism by increasing levels of fat burning enzymes and decreasing levels of fat storing enzymes. Aim for a supplement that has at least 300 mgs of EPA and DHA total.
5. Drink green tea. Green tea has been found to increase calorie burning by 17% for a short period of time after you drink it.
6. Don't forget your H2O. People who drank 8 glasses of water a day had higher metabolisms than those who only drank 4 glasses a day.
7. Watch your calories. Never eat less than 1200 calories a day as this puts your body in starvation mode. See #2 above.
8. Get adequate sleep (6-8 hours a night). Lack of sleep deceases your Basal Metabolic Rate (the number of calories that you burn at rest performing basic necessities such as pumping blood, breathing, etc.).
Remember, this is not "all" or "nothing". If you can't integrate all of these metabolism boosters into your life, do what is practical for you. Every little bit helps! :)
The info above can be found on WebMD and Dr.Oz's realage.com.
1. Exercise. Metabolism is like a fire and exercise is like stoking that fire. When the body needs energy to complete a task like biking, running, walking, etc it revs up to burn more calories and provide the body with needed energy. This supercharged metabolism can remain boosted for 2 to 24 hours after the exercise. Resistance training with weights or resistive bands is also important as this boosts your lean muscle mass. Muscle mass burns significantly more calories at rest than fat. For every pound of lean muscle mass the body burns 35 to 50 calories a day just to maintain itself vs 2 calories for every pound of fat. This means that if I am standing next to a woman who is of equal weight but has less muscle than me, just standing there, I am burning more calories than her. Research has also found that adding high intensity intervals to your workout can boost your metabolism by 100 to 200 calories a day. To do this, simply alternate 3 minutes of moderate intensity running or biking with 30 seconds of all out effort and repeat.
2. Eat, Eat, Eat. If exercise is like stoking the fire, then eating is like adding wood to the fire. In order to keep a good fire burning you have to add wood regularly, otherwise your fire dwindles out and dies. Your metabolism is no different. When we go for long periods without eating or skip meals altogether our bodies think we are starving and go into survival mode, slowing our metabolism and storing everything we eat as fat. Conversely, if we eat every 2 to 3 hours our body knows that food is readily available and it burns the food instead of storing it. One study showed that those who ate every 2-3 hours had higher metabolism and less body fat than those who ate 2-3 times per day.
3. Eat smart. The best mini meal to choose is one that includes a lean protein such as eggs, low fat dairy, chicken, or nuts and a high fiber food such as a vegetable. In order to break down protein the body needs to expend 25%- 50% more energy than is required to break down fat or carbs. Fiber is non-digestable, but the body will still try very hard to break it down, burning calories in the process. Plus the vegetables are low in calories and high in nutrients-an added bonus!
4. Don't forget your Omega 3 fatty acids. EPA and DHA found in fish oil supplements have been found to boost metabolism by increasing levels of fat burning enzymes and decreasing levels of fat storing enzymes. Aim for a supplement that has at least 300 mgs of EPA and DHA total.
5. Drink green tea. Green tea has been found to increase calorie burning by 17% for a short period of time after you drink it.
6. Don't forget your H2O. People who drank 8 glasses of water a day had higher metabolisms than those who only drank 4 glasses a day.
7. Watch your calories. Never eat less than 1200 calories a day as this puts your body in starvation mode. See #2 above.
8. Get adequate sleep (6-8 hours a night). Lack of sleep deceases your Basal Metabolic Rate (the number of calories that you burn at rest performing basic necessities such as pumping blood, breathing, etc.).
Remember, this is not "all" or "nothing". If you can't integrate all of these metabolism boosters into your life, do what is practical for you. Every little bit helps! :)
The info above can be found on WebMD and Dr.Oz's realage.com.
Sunday, September 18, 2011
The Biggest Loser? Yes, Please.
I would not call myself a reality TV fan. In fact the only time I actually watch TV is while I am on the treadmill every morning. (I will forever be indebted to the inventor of the DVR for saving me from 4am programming and my certain death from sheer boredom.) However, my favorite show to watch while I am hoofing it is The Biggest Loser. I encourage anyone who has an interest in losing weight to watch this show. Here are a few reason why:
1. This show is about people making the commitment to themselves to lead healthier lives. They are not losing weight by trying every fad diet out there. They are doing it through good old fashion exercise and healthy eating which has been proven to be the most effective way to achieve long term weight loss and weight management.
2. In the beginning, the contestants are in such a dire position that some may think they are beyond help. Yet, time and time again they prove that with the right attitude, hard work, and self-discipline anything is possible. Many start out on numerous medications for high blood pressure, diabetes, high cholesterol, etc and are able to ween off of these medications by adopting a healthy lifestyle further proving what a substantial and detrimental effect that excess weight has on our health.
3. This show is a dose of weekly motivation. As you see the amazing transformations I encourage you to imagine your own transformation. The sky is the limit. Napoleon Hill said "Whatever the mind of man (or woman ;) ) can conceive and believe, it can achieve." Last season's winners (Olivia and Hannah) started out at 261 pounds and 248 pounds and shrunk themselves to 132 pounds and 128 pounds respectively. If they can do it, why can't you?
4. These contestants prove that size is not a determining factor of whether someone can exercise. I watched a 500 pound man run a 5K. If he can do it at 500 pounds, what is stopping you?
Now, I do not recommend sitting in front of the TV with a spoon and a carton of cookies 'n cream to watch the biggest loser, but you can do a routine of floor exercises or run or walk on a treadmill while you watch! Let this show motivate you right into some weight loss of your own.
Don't miss the season premier Sept 20th at 7pm central on NBC!
1. This show is about people making the commitment to themselves to lead healthier lives. They are not losing weight by trying every fad diet out there. They are doing it through good old fashion exercise and healthy eating which has been proven to be the most effective way to achieve long term weight loss and weight management.
2. In the beginning, the contestants are in such a dire position that some may think they are beyond help. Yet, time and time again they prove that with the right attitude, hard work, and self-discipline anything is possible. Many start out on numerous medications for high blood pressure, diabetes, high cholesterol, etc and are able to ween off of these medications by adopting a healthy lifestyle further proving what a substantial and detrimental effect that excess weight has on our health.
3. This show is a dose of weekly motivation. As you see the amazing transformations I encourage you to imagine your own transformation. The sky is the limit. Napoleon Hill said "Whatever the mind of man (or woman ;) ) can conceive and believe, it can achieve." Last season's winners (Olivia and Hannah) started out at 261 pounds and 248 pounds and shrunk themselves to 132 pounds and 128 pounds respectively. If they can do it, why can't you?
Read more about Olivia and Hannah at:
Now, I do not recommend sitting in front of the TV with a spoon and a carton of cookies 'n cream to watch the biggest loser, but you can do a routine of floor exercises or run or walk on a treadmill while you watch! Let this show motivate you right into some weight loss of your own.
Don't miss the season premier Sept 20th at 7pm central on NBC!
Friday, September 16, 2011
Calorie Counting 21st Century Style
Tracking calories and exercise can be tedious and down right annoying. It is, however, a very effective way to lose weight (as well as maintain weight). Old fashion pen and paper will work but it is not nearly as fun as such websites as Sparkpeople and My Fitness Pal. Both of which are free to use and both of which come with free smartphone apps (a must for anyone who eats outside the confines of their home- hermits need not look into this option ;)). I have used both and my preference is My Fitness Pal so I will speak in depth about this site. I recommend that you check out both (or more), however, to find one that meets your individual needs.
Basically, this is how My Fitness Pal works: You set up your profile by answering a few simple questions. You tell them your current weight and your goal weight and the program tells you how many calories you should be consuming. This site has an enormous databank of nutritional stats on millions of foods. You just input what you eat and it calculates your calories. If you are using the smartphone app you can even input your calories by scanning the barcode on the package! The top of your homepage has a running tally of how many calories you have left for the day for quick reference. When you put in your daily exercise the program will calculate your calories burned based on your current weight (heavier people will burn more calories when they exercise). These exercise calories will then be calculated into your daily calories as extra calories earned through exercise. Meaning that if you know that you will be going over your allotted calories (lets say for a much needed date night complete with a bit of wine at dinner- or maybe you skip dinner altogether and just want to down a bottle a wine single handedly) you can do more exercise that day so that you can stay within your calorie limits. It also has the option to find your friends (who are also on My Fitness Pal) in a Facebook-like feature where you can give support and congrats to one another (or commiserate together after a particularly difficult calorie day). Under the "Tools" tab you will find a BMI calculator which will help you determine what a healthy BMI is for your height giving you an idea what a healthy weight is for you. For those looking to connect with other "losers" there is an entire community of message boards under the "Community" tab. Perhaps the best feature of all is that at the end of the day you click on "complete this entry" and the program with tell you "if everyday were like today in 5 weeks you would weigh ____". There is nothing more gratifying (and motivating) after a day of exercise and calorie cutting than seeing how much your hard work will pay off in the long run!
For your convenience I have included a link to My Fitness Pal in my Best.Links.Ever. section.
Basically, this is how My Fitness Pal works: You set up your profile by answering a few simple questions. You tell them your current weight and your goal weight and the program tells you how many calories you should be consuming. This site has an enormous databank of nutritional stats on millions of foods. You just input what you eat and it calculates your calories. If you are using the smartphone app you can even input your calories by scanning the barcode on the package! The top of your homepage has a running tally of how many calories you have left for the day for quick reference. When you put in your daily exercise the program will calculate your calories burned based on your current weight (heavier people will burn more calories when they exercise). These exercise calories will then be calculated into your daily calories as extra calories earned through exercise. Meaning that if you know that you will be going over your allotted calories (lets say for a much needed date night complete with a bit of wine at dinner- or maybe you skip dinner altogether and just want to down a bottle a wine single handedly) you can do more exercise that day so that you can stay within your calorie limits. It also has the option to find your friends (who are also on My Fitness Pal) in a Facebook-like feature where you can give support and congrats to one another (or commiserate together after a particularly difficult calorie day). Under the "Tools" tab you will find a BMI calculator which will help you determine what a healthy BMI is for your height giving you an idea what a healthy weight is for you. For those looking to connect with other "losers" there is an entire community of message boards under the "Community" tab. Perhaps the best feature of all is that at the end of the day you click on "complete this entry" and the program with tell you "if everyday were like today in 5 weeks you would weigh ____". There is nothing more gratifying (and motivating) after a day of exercise and calorie cutting than seeing how much your hard work will pay off in the long run!
For your convenience I have included a link to My Fitness Pal in my Best.Links.Ever. section.
Wednesday, September 14, 2011
No Need To Go To The Gym To Work On Your Fitness, Do It All Day Long
I hear all the time how people simply do not have time to exercise. I know life is demanding, especially when you have kids. But, as a working mother I can also tell you that "where there's a will, there's a way". If you want it bad enough you will find a way to make it happen. My advice to you is that if you can't change your life to accommodate exercise then change your exercise to accommodate your life. Below I have included what I hope you will find to be helpful hints on how to accomplish this.
1. Set your alarm 15 minutes early and use this time to get in 15 minutes of exercise. It can be anything from a walk (or run ;) ) around the block to a quick circuit of exercises using hand weights and your body weight for resistance. Shoot, there are even exercises that you can do while still lying in bed that will burn calories and increase your strength! Don't assume that if you can't dedicate 30 to 60 minutes of exercise a day that there is no benefit in giving what you can. As you make this lifestyle change, it is important to remember that it is not "all" or "nothing". It is a process. If you can find just 15 minutes now chances are that with time you will grow that 15 into 30 or 60 or more as you find motivation in your improved energy levels and decreasing numbers on the scale. I started out dragging my half asleep body to the treadmill each morning to run just 1 mile before work and now I average 8 miles (with much less protest from my body).
2. Is your commute to work filled with stoplights or traffic jams? Do you spend 10 minutes or more waiting to pick up your kids from school or soccer practice? Use that time to your advantage. Here are some exercises that you can do in your car. *Caution: These exercises are to be done when your car is not moving. Do not become a hazard on the road just to burn a few extra calories. ;)
a. Hold your abs in by pulling your belly button in toward your spine and hold it for 20 second.
b. Squeeze your knees together and hold for 20 seconds to work those thighs.
c. Squeeze your bottom together and hold for 20 seconds to work the booty.
d. Put a hand weight in your car and do bicep curls by bending and straightening your elbow. Start at 3 pounds and 20 reps.
e. Squeeze your shoulder blades together and hold for 10 seconds. This one works great to improve posture. Especially that slumped over posture we all get when we drive.
f. And of course the always fun "Car Dancing"! Rock it out! Those calories will count just like those burned through traditional means. :)
3. Involve your kids. Take them for a walk or bike ride. Take them to park and walk laps around the playground. If you have little guy at home, use him as your weight by lying on the floor and lifting him up and down. He will have a ball and you will tone those arms. This is also a great opportunity to teach your kids the importance of physical activity.
4. Use your lunch break to it's fullest potential. Do you get 30 minutes for lunch? Take the first 15 to go for a walk (outside is nice but you can also walk the stairs if you work in a large office building). Speaking of workouts in the office, you can also do car exercises a, b, c, and e while sitting at your desk.
5. Make the stairs your new best friend. I think that just about everyone who lives in a two story house makes a pile at the bottom (or top) of the stairs with the intent that when they make a trip up they can take all of it at once, saving them a few trips. I say take those trips! Each one is an opportunity to strengthen your legs and butt!
6. Choose a book over the TV. Reading a book burns more calories than watching TV for the same amount of time. Yes, its true! This is an actual way you can burn more calories by sitting still! :) We can't forget to exercise our brains! A healthy brain is also an essential part of healthy aging.
7. Instead of watching TV before bed, try 15 minutes of yoga. It is a wonderful way to relax and release the stress of the day which will promote more restful sleep. Not to mention the strength, flexibility, and calorie burning benefits of yoga.
If you did all of these (and I'm sure they won't all fit into your life) you could "sneak" in approximately 75 minutes of exercise a day. The great thing about exercise is that it is cumulative. So those 75 minutes of exercise spread out during the day is the same as if you had exercised for 75 minutes straight. Sweet, huh? But don't limit yourself to these suggestions. Try to find additional ways to "sneak" exercise into your unique day. When you do please share them in the comment section for everyone's benefit. :) Remember a lifestyle change is about baby steps and the first one is always the hardest. Believe that you can do it, and you can!
1. Set your alarm 15 minutes early and use this time to get in 15 minutes of exercise. It can be anything from a walk (or run ;) ) around the block to a quick circuit of exercises using hand weights and your body weight for resistance. Shoot, there are even exercises that you can do while still lying in bed that will burn calories and increase your strength! Don't assume that if you can't dedicate 30 to 60 minutes of exercise a day that there is no benefit in giving what you can. As you make this lifestyle change, it is important to remember that it is not "all" or "nothing". It is a process. If you can find just 15 minutes now chances are that with time you will grow that 15 into 30 or 60 or more as you find motivation in your improved energy levels and decreasing numbers on the scale. I started out dragging my half asleep body to the treadmill each morning to run just 1 mile before work and now I average 8 miles (with much less protest from my body).
2. Is your commute to work filled with stoplights or traffic jams? Do you spend 10 minutes or more waiting to pick up your kids from school or soccer practice? Use that time to your advantage. Here are some exercises that you can do in your car. *Caution: These exercises are to be done when your car is not moving. Do not become a hazard on the road just to burn a few extra calories. ;)
a. Hold your abs in by pulling your belly button in toward your spine and hold it for 20 second.
b. Squeeze your knees together and hold for 20 seconds to work those thighs.
c. Squeeze your bottom together and hold for 20 seconds to work the booty.
d. Put a hand weight in your car and do bicep curls by bending and straightening your elbow. Start at 3 pounds and 20 reps.
e. Squeeze your shoulder blades together and hold for 10 seconds. This one works great to improve posture. Especially that slumped over posture we all get when we drive.
f. And of course the always fun "Car Dancing"! Rock it out! Those calories will count just like those burned through traditional means. :)
3. Involve your kids. Take them for a walk or bike ride. Take them to park and walk laps around the playground. If you have little guy at home, use him as your weight by lying on the floor and lifting him up and down. He will have a ball and you will tone those arms. This is also a great opportunity to teach your kids the importance of physical activity.
4. Use your lunch break to it's fullest potential. Do you get 30 minutes for lunch? Take the first 15 to go for a walk (outside is nice but you can also walk the stairs if you work in a large office building). Speaking of workouts in the office, you can also do car exercises a, b, c, and e while sitting at your desk.
5. Make the stairs your new best friend. I think that just about everyone who lives in a two story house makes a pile at the bottom (or top) of the stairs with the intent that when they make a trip up they can take all of it at once, saving them a few trips. I say take those trips! Each one is an opportunity to strengthen your legs and butt!
6. Choose a book over the TV. Reading a book burns more calories than watching TV for the same amount of time. Yes, its true! This is an actual way you can burn more calories by sitting still! :) We can't forget to exercise our brains! A healthy brain is also an essential part of healthy aging.
7. Instead of watching TV before bed, try 15 minutes of yoga. It is a wonderful way to relax and release the stress of the day which will promote more restful sleep. Not to mention the strength, flexibility, and calorie burning benefits of yoga.
If you did all of these (and I'm sure they won't all fit into your life) you could "sneak" in approximately 75 minutes of exercise a day. The great thing about exercise is that it is cumulative. So those 75 minutes of exercise spread out during the day is the same as if you had exercised for 75 minutes straight. Sweet, huh? But don't limit yourself to these suggestions. Try to find additional ways to "sneak" exercise into your unique day. When you do please share them in the comment section for everyone's benefit. :) Remember a lifestyle change is about baby steps and the first one is always the hardest. Believe that you can do it, and you can!
Saturday, September 3, 2011
The Weight of Your Weight
The United States is facing an obesity epidemic. One Billion people are considered overweight (having a BMI of 25 to 30) and 300 million are considered obese (having a BMI of 30 or more). A 2005 study reported that 60.5% of the US population was overweight and 23.9% of the population were obese and the numbers are on the rise. As parents our weight and health habits have a direct effect on our children. A child with one overweight parent has a 40% chance of becoming overweight themselves and if both parents are overweight that chance doubles to 80%. Overweight and obesity rates have doubled in children and tripled in adolescents since 1980. One study I reviewed even reported that 25% of pets in the US are obese and that obese pets were more likely to have obese owners! It is imperative that we make a change-not only for our health and well-being but for the health of our children and future generations.
Obesity not only contributes to 300,000 deaths a year in the US but it also robs individuals of their health and quality of life. If you are overweight or obese here is a peek at what you can look forward to:
- hypertension
- diabetes
- coronary artery disease
- low back pain
- knee osteoarthritis
- impaired fertility
- neonatal mortality and malformations
- depression
- cancer- endometrial, cervical, breast, ovarian, and colon
- obstructive sleep apnea
- gastroesophageal reflux
- gallstones
- asthma
- stroke (Strokes are on the rise for women aged 45-55 which researchers feel is directly related to diet and lack of exercise.)
- and heart attack, just to name a few.
The good news is that it is never too late make a change. Managing your weight and choosing to adopt a healthy lifestyle at any age will improve your overall health and decrease your risk for all the previously mentioned ailments. The only thing standing between you and a long life of good health is-you. I encourage you to make the commitment to yourself and your children to make the change. We need to make healthy living an epidemic in the US. Which brings me back to the reason for this blog. Spread the word. If you have friends or family who want or need to make a change, tell them about this blog. Educate them on what you have learned. We can effect positive change one pound at a time.
For your convenience I have added a link to a BMI calculator to my Best.Links.Ever section. If you dont already know your BMI, I encourage you to find out. :)
*All research for this post can be found on Medscape.
Obesity not only contributes to 300,000 deaths a year in the US but it also robs individuals of their health and quality of life. If you are overweight or obese here is a peek at what you can look forward to:
- hypertension
- diabetes
- coronary artery disease
- low back pain
- knee osteoarthritis
- impaired fertility
- neonatal mortality and malformations
- depression
- cancer- endometrial, cervical, breast, ovarian, and colon
- obstructive sleep apnea
- gastroesophageal reflux
- gallstones
- asthma
- stroke (Strokes are on the rise for women aged 45-55 which researchers feel is directly related to diet and lack of exercise.)
- and heart attack, just to name a few.
The good news is that it is never too late make a change. Managing your weight and choosing to adopt a healthy lifestyle at any age will improve your overall health and decrease your risk for all the previously mentioned ailments. The only thing standing between you and a long life of good health is-you. I encourage you to make the commitment to yourself and your children to make the change. We need to make healthy living an epidemic in the US. Which brings me back to the reason for this blog. Spread the word. If you have friends or family who want or need to make a change, tell them about this blog. Educate them on what you have learned. We can effect positive change one pound at a time.
For your convenience I have added a link to a BMI calculator to my Best.Links.Ever section. If you dont already know your BMI, I encourage you to find out. :)
*All research for this post can be found on Medscape.
Sunday, August 28, 2011
" I want to lose weight-now what?"
The problem with being on a "diet" is that it typically has an end-when you reach your goal weight. The problem with this is that a great deal of people then revert back to old habits and eventually end up gaining back their weight and then some. In order to make a tangible change in my life I had to first change my thinking. Instead of thinking of this as a "diet", I though of this as a lifestyle change with the end result being good health and the side effect being weight loss.
Weight loss is basically math- calories taken in vs. calories burned through exercise. I think that most people over estimate the number of calories they should be eating a day. In my Best.Links.Ever section I have included a link for the Mayo Clinic's calorie calculator. You just put in your age, height, weight (or goal weight), and activity level and it will tell you how many calories you need per day to maintain your weight. If you calculate this for your goal weight you will know where your daily calories need to eventually be.
The very first thing that I did (and I highly recommend this to you) was to start journaling everything I ate with a running total of calories. I was shocked to see how many calories were in some foods and even more shocked to see what my total calories were. The journal also helped to show me which meals and which times of day that I was taking in the most calories. This is a great place to start. Once you get a baseline of how many calories you are taking in per day I suggest trying to cut out 500 calories a day (or burning 500 more calories) in order to loose one pound a week- a safe rate of loss. If cutting 500 calories is too daunting of a task then I suggest cutting 250 calories and burning 250 extra calories through exercise.
A word of caution here: Do not try to change everything a once. At the start of any new "program" people are always so motivated and immediately try to break all bad habits at once only to get discouraged and quit. My advice to you is to address one thing at a time. I found that I was better able to stay on course and I was more successful when I only had to focus on one life change at a time. Each week decide what you will work on that week and make a goal for yourself. If at the end of the week you don't feel that you have mastered it, then continue it the next week until you feel comfortable enough to switch your focus onto the next area while maintaining the one you have mastered. The goal doesn't have to be difficult. One of my first goals was just to drink 64 oz of water everyday.
One more thing to keep in mind as you get started: The beginning of any new change/program/lifestyle is always the hardest. IT DOES GET EASIER. I promise. You just have to stay the course. Keep in mind that it will be difficult and then believe that you can do it. My favorite quote is from Henry Ford. It basically says that whether you believe you can do something or you believe that you can't- either way you are right.
Weight loss is basically math- calories taken in vs. calories burned through exercise. I think that most people over estimate the number of calories they should be eating a day. In my Best.Links.Ever section I have included a link for the Mayo Clinic's calorie calculator. You just put in your age, height, weight (or goal weight), and activity level and it will tell you how many calories you need per day to maintain your weight. If you calculate this for your goal weight you will know where your daily calories need to eventually be.
The very first thing that I did (and I highly recommend this to you) was to start journaling everything I ate with a running total of calories. I was shocked to see how many calories were in some foods and even more shocked to see what my total calories were. The journal also helped to show me which meals and which times of day that I was taking in the most calories. This is a great place to start. Once you get a baseline of how many calories you are taking in per day I suggest trying to cut out 500 calories a day (or burning 500 more calories) in order to loose one pound a week- a safe rate of loss. If cutting 500 calories is too daunting of a task then I suggest cutting 250 calories and burning 250 extra calories through exercise.
A word of caution here: Do not try to change everything a once. At the start of any new "program" people are always so motivated and immediately try to break all bad habits at once only to get discouraged and quit. My advice to you is to address one thing at a time. I found that I was better able to stay on course and I was more successful when I only had to focus on one life change at a time. Each week decide what you will work on that week and make a goal for yourself. If at the end of the week you don't feel that you have mastered it, then continue it the next week until you feel comfortable enough to switch your focus onto the next area while maintaining the one you have mastered. The goal doesn't have to be difficult. One of my first goals was just to drink 64 oz of water everyday.
One more thing to keep in mind as you get started: The beginning of any new change/program/lifestyle is always the hardest. IT DOES GET EASIER. I promise. You just have to stay the course. Keep in mind that it will be difficult and then believe that you can do it. My favorite quote is from Henry Ford. It basically says that whether you believe you can do something or you believe that you can't- either way you are right.
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