5 Fun Workouts For Only $1 Dollar

On my last visit to the local dollar store, I came across quite a few items for some fun workouts.  According to the USDA’s Dietary Guidelines, it is recommended that you engage in moderate physical activity for at least 30 minutes on most days of the week.   Moreover, you will be amazed how many calories you can burn.

Here is what I found at the dollar store; calories burned are based on 3o minutes of the activity and 150# person.

HULA HOOP

  • Burns 216 calories

FRISBIE
  • Burns 103 calories



JUMP ROPE
  •  Burns 273 calories at a slow pace
BADMINTON
  • Burns 153 calories
WATER NOODLE
  • Burns 136 calories
So have some fun and get more exercise!


How Many Calories Are You Really Drinking?

Do you know what’s in your drink? Drink calories do add up and could be preventing you from losing weight. Just by making the change to reduced calorie or calorie free drinks, you can lose tons of weight. I had a client I counseled who made the switch from regular soda to diet soda and lost 18 pounds. WOW!

Instead of regular soda, drink diet and you save 130 – 200 calories per 12-oz. can. If you drink 2-3 cans of soda daily, you could lose 4 pounds within a month.

Water remains the best drink of choice.  Water helps with digestion and maintains hydration to boost metabolism.  Replace high sugar drinks with water to enhance weight loss.  Set your goal for 8 glasses a day.

Save Calories with Tips To Cut Sugar

One of largest pitfalls to extra calories is added sugar.  Extra calories lead to weight gain.

From the Academy of Nutrition and Dietetics  http://www.eatright.org/Public/content.aspx?id=6442469635

Here are some tips on limiting added sugars while treating your sweet tooth:

  • Enjoy fruit, a naturally sweet treat.
    • Add to salads, salsas, sauces, toppings and more.
    • Snack on fruit and enjoy as dessert instead of candy, cookies or pastries.
    • Use fruit to sweeten oatmeal or cereal.
  • Drink healthy drinks.
    • Switch to water or low-fat or fat-free milk instead of sodas, energy drinks or sports drinks.
    • Drink 100-percent fruit juice in moderation instead of sugary fruit drinks.
    • Try carbonated beverages with no added sugars or add lemon, limes or cucumbers to water for additional taste.
  • Compare foods.
    • Read food labels of packaged foods and choose the ones with little or no added sugars.

Are You Ready For The Itsy-Bitsy String Bikini?

Pool season and summer vacation is fast approaching!  Are you ready to wear your bikini?

OR NOT!

Summer is quickly approaching and there is plenty of time to shape–up and look great in your bathing suit.  While we want to strive for healthy habits all year, now is the time to get serious.  This leaves you with two options to shed any unwanted weight.

  1. Cut Calories
  2. Pump up the Exercise

Cutting Calories

  • Take a close look at your plate of food.  You may see that your portions are larger than they need to be.  Try eating only half of your food at meals.
  • Eat more fruits and veggies. They are high in nutrients and fiber and low in calories. Instead of reaching for the bag of cookies, have a piece of fruit.  Try some carrots and hummus, rather than chips and dip.
  • Drink more water.  Water helps with digestion, makes you fill full and 
maintains hydration to boost metabolism.  Replace high calorie sugary drinks
 with water to enhance weight loss.

Exercise

  • You need to get 30 minutes of moderate physical activity every day to help achieve wanted weight loss.
  • Walk the treadmill for 30 minutes while watching TV.
  • Choose to bike ride or roller skate as a family activity.
  • Vacuum your carpets or scrub the floors.
  • Walk once around the grocery store before you start shopping.
  • Get moving!!

Remember, just do it!!

The Bottom Line — Cut Calories to Lose Weight!

 According to a recent study published in the American Journal of Clinical Nutrition , where the  calories come from does not matter as much as simply cutting back on them.

Researchers found there were no differences in weight loss or the reduction of fat between four diets with different proportions of fat, carbohydrates and protein.  “The major predictor for weight loss was ‘adherence’. Those participants who adhered better, lost more weight than those who did not,” said George Bray, at Pennington Biomedical Research Center in Baton Rouge, Louisiana, who worked on the study.

So there you have it!!  You don’t have to follow any crazy dietary restrictions to lose weight; you just have to cut the calories!  More importantly, you need to be consistent.

Spring Clean Your Diet

Spring is finally here and it is a good time for new beginnings.  This is a perfect time to revamp your diet.  Here are a  few small changes you can try to get you started to eating healthier and losing weight.

  • Start your day with a healthy breakfast.
  • Cut the sugary beverages.  Replace the soda pop and juice with water or any calorie free drink and you could lose 1# per week.
  • Start walking.  The Dietary Guidelines suggest 30 minutes on most days of the week.
  • If you can’t avoid the temptation, get it out of the house.  Stock your kitchen cabinets with healthy low cal snacks.
  • Finally, track your progress.

Slurp This !

Do you know what’s in your drink?  Drink calories do add up and could be preventing you from losing weight.  Just by making the change to reduced calorie or calorie free drinks, you lose tons of weight.  I had a client I counseled who made the switch from regular soda to diet soda and lost 18 pounds.  WOW!

Instead of regular soda, slurp diet and you save 130 – 200 calories per 12-oz. can.  If you drink 2-3 cans of soda daily, you could lose 4 pounds within a month.

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Calories Count!

Small changes add up to BIG rewards.  Spring is a good time to give up something, like a food infatuation, such as cookies, ice cream, or chips.  Remember calories count and 3500 calories = 1 pound of body fat.  Therefore, reducing caloric intake by 250 calories per day can result in a 2-pound weight loss within 1 month.  That’s 2 cookies or a bowl of ice cream.  You can even try decreasing 500 calories a day, which would be a 1-pound weight loss within 1 week or 4 pounds in 1 month.  What can you give up for just 30 days?