You are here: Home / Archives for Exercise

10 BAD DIET HABITS THAT ARE RUINING YOUR SUCCESS

October 19, 2011 By Leave a Comment

The basics of healthy living and weight loss are pretty simple: eat healthy, drink plenty of water, get adequate rest, and exercise 3-5 times a week. These are foundations for a strong, healthy life. But have you ever stopped to think about the things that you do subconsciously that could be ruining your success?

Habit 1: Buying low fat
Eating fat does not necessarily make you fat. Yes, you should consider it when buying certain products, but you should also consider that “low-fat” or “fat-free” foods actually have just as many, if not more, calories than their full-fat counterparts. If something isn’t good for you, chances are the low-fat version is going to be just as bad, if not worse, because of the added chemicals and low-performing carbs that quickly turn in to sugar. Just stick to the basics and think about the consequences of the seemingly “guilt-free” mantra of the fat-free and low-fat products.

Habit 2: Using exercise as an excuse to indulge
Going on a walk for 20 minutes does not justify a free-for-all at the buffet. Keep your goals in check and your splurges or “cheats” to a minimum. Instead, have a cheat-free Mocha Cream shake with a splash of skim or almond milk or the WonderSlim Double Chocolate Cake with a bit of sugar free chocolate syrup.

Habit 3: Skipping meals
You get busy and you forget to eat. Little do you know that what you area actually doing is sending your body into prime fat-storage mode and increasing your chances of overeating at your next meal. Also, skipping breakfast can set your whole day up for failure. Make sure to stock up on oatmeal and cereal or quick and easy on-the-go protein shakes.

Habit 4: Eating “free” foods served at restaurants
It’s safe to say we all know that we should pass on the bread or chip basket. This habit is a tough one to break, but there are some simple tips that should help you pass on the basket. 1-Ignorance is never bliss. One basket of chips or 3 bread sticks can add as many as 450 calories to your meal. Think about that the next time you reach for a fried tortilla chip. 2-Ask the server ahead of time to skip the basket all together. This might cause unrest at your table but it is in the best interest of everyone. 3-If push comes to shove, order a small plate, separate out a small amount and don’t go back for more.

Habit 5: Drinking diet soda
The harmful effects of diet soda have been a hot topic in health news lately. Did you know that the artificial sweeteners in the “diet” soda could be triggering appetite cues, causing you to unconsciously eat more at meals? Try to break this bad habit and limit yourself to one diet soda a week if necessary, eventually cutting them out all together.

Habit 6: Picking the wrong workout partner
If you can’t find someone as motivated as you are, then it’s better to just leave them at home. You need someone who enjoys exercise and can finish what they start. You are more likely to stay committed if the person is likeable, fun to be around, and moderately knowledgeable on proper exercise techniques.

Habit 7: Putting serving dishes on the table
The Obesity Journal found that setting out food “family-style” will cause you to consume 35% more over the course of the meal. When going for seconds requires leaving the table, most will hesitate to go back for more.

Habit 8: Eating too fast
A study in the Journal of the American Dietetic Association reported that slow eaters took in 66 fewer calories per meal. If this was accomplished at ever meal, you could melt off 20 pounds a year. Setting down your silverware after every couple bites should be on the top of your list of new healthy habits.

Habit 9: Taking big bites
According to American Journal of Clinical Nutrition, people who take large bites consume 52% more food. As a rule of thumb: smaller bites equal a smaller waistline.

Habit 10: Failing to plan
Remember this mantra: Failing to plan is planning to fail. You should always have healthy snacks on hand and some type of meal plan for the week. Being ready for sudden cravings can ultimately be the best secret weapon against weight gain and getting over stubborn plateaus.

Filed Under: Diet Foods, Diet Snacks, Diet Tips, Exercise Tagged With: , , ,

MAKING THE MOST OUT OF YOUR EXERCISE

August 16, 2011 By Leave a Comment

The U.S. Department of Health and Human Services suggests that 20-30 minutes of regular exercise is needed per day, at least 5 days a week. But did you know that this is most effective for reducing cardiac risk, not losing weight? To melt off the pounds you need to rev-up and mix-up your exercise routine. The total amount of exercise needed will differ from person to person. The American College for Sports Medicine (ACSM) suggests this formula for optimal weight loss:

Moderate (still able to talk) cardio for 30 minutes, 5 days a week.

Or

Vigorous (not able to talk easily) for 20 minutes, 3 days a week.

And

Doing 8-10 different strength training exercises for 10-12 reps, 2 days a week.

You’re probably saying, “Yeah right, I don’t have time for that.” Setting aside time for exercise is important if you want to lose weight and keep it off. The ACSM reported that moderate-intensity physical exercise can be split into 10-minute intervals, and is as effective as doing 30 minutes together. Take a walk when you get home from work or do some sit ups while watching the nightly news. Every little bit helps. Splitting up your workout will keep your metabolism elevated and keep your routine exciting. Remember- you are doing this for you and no one else.

Now that you know you don’t have to do all of the activity at once, you can begin to get creative. First, search your local community for resources you might not know about. Look up Zumba classes, find a local Yoga center, or visit a beautiful park in your area. Think about switching gyms if your gym doesn’t provide a variety of classes. Classes are fun and the group atmosphere really helps in keeping you motivated. Find a gym that offers classes such as Step, Spinning, and Weight Lifting. Remember to let your instructor know that it’s your first time. They will help you with technique and let you know the basics of the class. If the thought of going to a class alone is too scary, ask a friend to join you. Workout partners are great because they help you maintain your exercise routine, as well as ease any fears you might have about working out. It is essential that your workout partner be just as motivated as you are. Also make sure to stay informed on the correct techniques so that you are getting the most out of your workout. All experts agree that proper form and technique are essential for fat loss.

Because the goal is to burn calories, you need to combine strength training with cardiovascular exercise in order to sculpt and tone your body. Avoid boredom by switching up your cardio. This will ensure that you stick with your cardio program and get the most out of your time. Run one day, swim the next, or take a bike ride. The best time to do cardio is either early in the morning or directly after your strength training exercises. Doing cardio after you lift is great because your body is more likely to use fat as its energy source because it already depleted your carbs during the strength training exercises.

Another essential part of your wellness plan is nutrition. Without a nutrition plan, you are less likely to see positive results from your exercise routine. There are a few secrets you can incorporate into your diet that will help you lose weight faster. Protein repairs muscles after workouts and preserves lean body mass. Drink a protein shake immediately after your workout to help with this process. We usually cut out protein rich foods when on a low calorie diet, so incorporating protein supplements is a must. A great way to get adequate protein is from low calorie protein shakes, snacks, and entrees. These provide valuable vitamins and minerals, as well as help your body get the protein it needs. During your training you should be eating 5-6 small healthy meals a day. Protein shakes, bars, and snacks help to simply your life when a healthy meal or snack alternative cannot be prepared ahead of time.

Don’t forget to enjoy the journey and think of your workouts as “time away.” Exercise is a huge stress reliever and if you think positive, you will get positive results. Tell yourself, “I think I can” instead of “I can’t.” Your inner voice can make or break your progress. If you have a slip up or miss a few days, remember to get right back on track. After all, determination and patience are vital if you want to reach your weight loss goals.

Filed Under: Diet Tips, Exercise Tagged With: , ,

COMMON ACTIVITIES: LIVE HEALTHIER, LIVE LONGER.

June 25, 2007 By Leave a Comment

We all know that aerobic activities, like running, skiing, swimming, and tennis increase your heart rate and burn off calories. But, did you know that you could also lose weight and boost energy without ever leaving your house? If you ever feel winded by moving furniture or scrubbing your kitchen floor, then you’re exercising hard enough to enjoy real health benefits – in numerical terms, burning 4.5 or more calories in a minute if you weigh about 130 pounds, or 6 calories a minute if you weigh about 180. (Remember, the heavier you are, the more calories an activity burns).

To lose weight, you need to burn more calories than you’re taking in. To lose one pound of fat, you need to burn off 3,500 calories. That means if you burn about 200 calories a day beyond your normal output by doing common activities like washing a car or pushing a lawn mower, you’ll lose a pound of fat in less than 3 weeks. Now add this calorie burning to a healthy diet and you’ll cut your risk of disease and live longer without ever walking into a gym!

Common Activities:  (Calories burned per 10 minutes*)

Walking fast: (60 calories)
Painting: (60 calories)
Weeding: (60 calories)
Washing a car: (60 calories)
Playing tag with a child: (65 calories)
Cleaning gutters: (65 calories)
Pushing a lawn mower: (70 calories)
Scrubbing floors: (70 calories)
Biking to work: (75 calories)
Moving furniture: (75 calories)
Walking up stairs: (85 calories)
Carrying a 2 year old upstairs: (95 calories)

* Based on a 180 pound individual.
Always consult a physician before begining a diet or exercise program.

Filed Under: Exercise

GARDENING: DOWN AND DIRTY EXERCISE

June 18, 2007 By 2 Comments

If you dismiss gardening because you’ve got a brown thumb, you might want to reconsider. Gardening packs a 1-2-3 punch for a healthy diet and lifestyle. Take a look:

  1. Stress reliever. Studies abound on the restorative benefits of connecting with nature. Some experts now believe that soaking up the sights, smells and sounds of nature can lower blood pressure, boost immune function and reduce stress.
  2. Bone builder. A recent study at the University of Arkanasas found that women who gardened at least once a week achieved higher bone density scores that women who swam, walked, jogged and did aerobics.  Strength-training activities like digging, weeding and watering provide a “yard workout” that builds strong bones thanks to the resistance involved in pulling, carrying and shoveling.
  3. Straight-from-the-vine snack provider. When you plant fruits and vegetables in your garden, you reap the nutritional benefits of homegrown snacks.
Filed Under: Diet Tips, Exercise

FIT TO GO

May 29, 2007 By Leave a Comment

Hitting the road for a vacation? Staying active and eating right while you’re away will help you enjoy the fun – and return home without extra pounds!

Here’s how:

  • Snack Smart. Keep a stash of healthy, high-protein munchies like high protein nutrition bars, protein pretzels, crunch o’s or cheddar mix. Fresh fruit, pre-cut veggies and whole grain crackers can also help tame the road rumbles without rest-stop junk or fast food.
  • Keep the Cardio. Move at least 30 minutes a day. Try a walking tour. Have the bus or cab drop you a half-mile BEFORE your destination. Don’t just sit there while waiting for a flight…walk the airport terminal during delays. Rained out? Climb the hotel stairs.
  • Be a Gym Dandy. Get a hotel with a gym or pool, or see if your health club has reciprocal memberships near your destination. Many local YMCA’s offer drop-in deals.
  • Carry On. Pack a resistance band for a portable workout. Want weights? try phone books, water jugs or canned goods!
  • Nip That Skipping! Skipping meals is NO way to diet! Nintey percent of weight-loss winners eat breakfast! If you’re on the run, take a nutrition bar or meal replacement beverage to beat the heat and keep up your energy!
Filed Under: Diet Tips, Exercise