weight lossWeight Loss is about skill power, not just willpower. Choose from the many following weight loss tips, and mix-and match the exercise and diet strategies that suit your personality. Not only can you reduce body weight and fat stores, but you will boost your heart health and reduce the risks of diabetes. Consult your doctor before starting any weight loss diet or exercise routine. Never do an exercise if it hurts. Stop exercising and seek medical attention if you experience chest pain or pressure, palpitations, or feel light-headed.

You don’t, have to put a dollar in a piggy bank all at once. You can put in four quarters, and it’s still the same amount. Similarly, you can break up physical activity into three to five 10–15 minutes a day. Small bursts count. The latest research shows people who walk to the store, mow their yard, and do 10-15 minutes of chores may be just as fit and healthy as regimented exercisers.

  • A registered dietitian to help you create a healthful weight loss diet.
  • Keep better foods within easy reach.
  • Control portions by using smaller plates and bowls.
  • Turn off the TV. Watching more than three hours of TV a day packs pounds around your middle.
  • Stop drinking sugar-sweetened beverages, such as regular sodas and fruit drinks.
  • Be sure to include vegetables with every lunch and dinner. Besides being nutritious, they help fill you up.
  • Use only low-cal or non-fat milk, cheese, and yogurt.
  • Go meatless a few nights a week.
  • Try a whole wheat pasta primavera with lots of vegetables instead of a steak and potato.
  • Stop eating after dinner while watching TV or in front of the computer. Most people needlessly pack in hundreds more calories while mindlessly munching.
  • Limit your intake of saturated fats. Scientific evidence suggests you can reduce belly fat by eating less saturated fat. Saturated fat is found in butter, cheese, meat, and ice cream. Consume healthier fats, such as olive, canola, peanut, and walnut oils – they’re better for your waist and your arteries.
  • Substituting a modest amount of protein for carbohydrate may lead to lesser abdominal obesity. For example, have only one cup of brown rice (instead of the usual l 1/2cups) with a serving of salmon and a hearty helping of vegetables for dinner. Drink less alcohol and quit smoking.
  • Manage your stress. Chronic stress can increase belly fat in adults and adolescents. Take time to de-stress and relax when you can. A few deep breathes in a frustrating moment can work wonders.
  • Add whole grains to your diet. The American Journal of Clinical Nutrition found that consuming whole grains decreased abdominal fat and increased protein levels in obese men and women. Whole grains include wholewheat bread and pasta, brown rice, corn tortillas, and popcorn.

Adults who are obese have a 10 to 20 percent increased risk of death from all causes compared with healthy weight individuals. Most of the increased risk is due to cardiovascular causes, says the U.S. Department of Health and Human Services.

TV is one of the biggest distractions. The average American watches four hours and 49 minutes of television daily-20 percent more than a decade ago reports TV-trackers The Nielsen Company. And that doesn’t count almost an hour daily on the Internet. Reduce TV time. Turn off the TV and put in an exercise video. Or tell yourself you can only watch your favorite show while for 60-90 minutes a night versus four hours. You’ll have more time to be physically active and are not as exposed to food advertising and mindless eating.

Just 30 percent of Americans are regularly active, exercising the 30 minutes five or more times weekly advised by the U.S. Surgeon General. And half who start a structured exercise regimen quit within a year. In fact, new health club members go there only twice monthly, the Journal of the American College of Cardiology reports.

A normal resting heart rate for an adult ranges from 60 to 100 beats per minute. To find yours, check your pulse. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply that number by 4 to get your heart rate per minute. The AHA recognizes excess weight as a major risk factor for cardiovascular disease not only in itself, but also because it affects insulin resistance, cholesterol, and blood pressure.

Instead of taking a coffee break at work or one with friends, grab your coffee to go and take a 15 minute walk together. Exercise daily. Adults need 2 hours and 30 minutes a week of moderate intensity aerobic activity such as brisk walking, and muscle strengthening activities two or more days a week. Incorporate strength training into your daily exercise routine. Some research has shown that it may help tighten your tummy. Check with your doctor first. Here are some reasonable alternatives to a structured exercise program.

  1. Take l0·minute hikes around the house or office after breakfast, lunch, and dinner. Now you’ve got 30 minutes already! Do sit-ups and leg lifts during TV commercials.
  2. Take more steps when you put away groceries. As you put cans away, spend a minute or two curling them with each arm, working your bicep muscles. A standard vegetable or soup can is a 3/4-pound weight.
  3. Live inconveniently. Return to life as we knew it in the ’50s – ’70s. We’ve engineered physical activity out of our lives and are now paying a terrible price with our health.
  4. Walk your supermarket perimeter twice, and when you get home, take bags one by one from car to kitchen.
  5. Ignore the drive-through window at pharmacies, banks, and restaurants.
  6. Park your car in the far corner of the lot and walk. Don’t use all your modern conveniences, including TV remotes (which 98 percent of us own) and phone extensions in every room.
  7. Skip inter-office e-mail. Do you really need to compose an e-mail to someone across the hall? You’ll burn calories by walking to their desk.
  8. Buy and wear a pedometer, tracking your steps or distance throughout the day. Studies show those who used a pedometer covered 2,500 steps more a day than those assigned to a walking program. That’s more than a mile a day. Build up to 10,000 daily steps, which equals four miles.
  9. Park the farthest from the door. By walking 6-8 minutes round-trip each day, you can lose 4-5 pounds a year.
  10. Shove chairs aside and sit atop a large fitness ball. You’ll strengthen muscles in your torso and tummy and reduce back pain.
  11. Get off elevators two floors before. Studies consistently show that employees who use stairs show improvement in respiratory and cardiovascular health, weight loss, and decreased blood pressure and waist size.
  12. Only talk on the phone when you are moving your body. Pace around the downstairs while you chat with family or friends or go up and down the steps.
  13. Spiff up your space to clean up your coronary arteries. Raking leaves, clearing the garage, reorganizing files, washing your car by hand, mopping, vacuuming, and dusting not only keep your house clean but also keep you in shape.
  14. Waltz from one end of the house to the other, dusting as you go and burn 44 calories in 15 minutes.
  15. Get on your hands and knees to scrub the floor. In one hour you can burn more than 350 calories.’
  16. You will burn calories by washing, drying, and ironing clothes instead of taking them to the dry cleaner.
  17. Get out and love life – don’t watch it on TV. Bowl or play Ping-Pong, tennis doubles, or golf (ideally without a cart). Ride a bike through your neighborhood.
  18. Play lawn darts or croquet with your kids or grandkids and burn 44 calories in 15 minutes.
  19. Go bowling for a half hour. The movement will burn 100 calories.
  20. Get a pet. People who own pets are healthier in part because they walk them.
  21. Golf nine holes-carrying your bag to burn another 194 calories every 30 minutes.

Pen and paper can double your weight loss, researchers say. A study in the American Journal of Preventive Medicine of l,700 participants found that those who jotted down what they ate six days a week lost twice as much as those who journaled one day a week or less. Losing weight decreases your risk for heart disease by warding off high cholesterol and blood pressure. One of the best ways to gel started on your journey to a lighter, healthier you is to show your physician a record of what you eat.

Weight loss journallng causes you to think twice before eating. It also uncovers patterns, such as eating when stressed, which allows you to create a healthful way to avoid them. Try these four simple steps to start a food diary of your own.

Recognizing eating habits now will help you better understand what issues you need to address. To start your food diary, grab a clean notebook and, to help gauge portions, measuring cups and a food scale. During the first week, keep a record of everything you eat and drink without making significant changes in diet or exercise. You may be unaware of how much you’re consuming with a taste here, a handful there.

Jot down the times when you eat. A list can show you if you tend to skip meals, eat too little, or too much at certain times. This helps you see actual food intake since people tend to underestimate the amounts. On most weight loss diets, you can enjoy a small portion of your favorite foods to keep yourself from feeling deprived. Note not just what you’re eating but how much, when, and how you fell at the time – hungry, stressed, lonely, etc. Be honest. Honesty is essential. It’s the most important thing but also the most difficult. You won’t benefit from tweaking the entries because then you’re justifying your poor actions by not addressing them. After a week, study the journal. If you can, work with a dietitian to identify eating habits, what changes you want to make, what can be cut and what needs to stay.

Sometimes people think they want to see their weight loss diary with no fat or sweets. Nothing could be further from the truth. Try to find ways to fit these foods into a healthy nutrition plan. Not having a true picture of a eating habits hinders the ability to help set realistic heart-healthy goals. Do you eat when you’re feeling down? Is chocolate your food of choice when you’re stressed at work? Do you taste too often while cooking? Keeping a food diary can help uncover a slew of eating habits such as eating mindlessly, super-sizing portions, or eating when a certain mood strikes.

Emotional eating is a concern for many people. People with weight problems often label feelings like anger or stress as hunger. They eat instead of using coping strategies, such as solving the problems that upset them, talking to a friend, or going for a walk. A registered dietitian can help you design the best weight loss journal for you, or you can make your own. Just be honest when filling it out. Make small changes. Small changes can lead to big results. Some weight loss strategies to try include eating breakfast every day, choosing raw vegetables and fruits, controlling portion sizes, and walking 3-5 hours a week.

Write down your weight (you don’t have to share it with anyone) so you can see how these changes affect the number on the scale. A diary is meant as positive reinforcement throughout your life, but don’t think you have to commit to years of diary scribbles. It can become tedious, but the learning is irreplaceable. After a month, make a note on your calendar to do it three or four days every other week to keep you on track. Write a list of your reasons for weight loss. Read it out loud every morning and whenever you get a craving.

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