Tag: Exercise

Why Can’t I Lose Weight ?

So you’re eating healthy, watching your caloric intake, and actually exercising and you still can’t lose weight.  A recent study revealed the real reason people are not losing weight.  The participants of the study were found to under estimate “calories in” and over estimate “calories out”.

scale_energy_balance

To read more about the “calories in” and “calories out” study; http://www.montrealgazette.com/health/diet-fitness/Jill+Barker+Calories+calories/9757847/story.html

Walking After Meals Can Prevent Diabetes and Help You Lose Weight !!

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Currently, almost 26 million children and adults (8.3% of the population) in the USA have diabetes, and about 79 million Americans have pre-diabetes. In diabetes, the body does not make enough of the hormone insulin, or it doesn’t use it properly. Insulin helps glucose (sugar) get into cells, where it is used for energy. If there’s an insulin problem, sugar builds up in the blood, damaging nerves and blood vessels.

A recent study shows that moderately-paced walks after meals work as well at regulating overall blood sugar in adults with pre-diabetes as a 45-minute walk once a day.

And there’s an added benefit of walking after every meal, especially dinner: It helps lower post-meal blood sugar for three hours or more, the research found.

Walking after a meal “really blunts the rise in blood sugar,” says the study’s lead author Loretta DiPietro, professor and chair of the department of exercise science at the George Washington University School of Public Health and Health Services.

It’s very easy!  You eat a meal, you wait a half-hour, and then you go for a 15-minute walk, every day after every meal.

Resource:  http://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084.abstract?sid=841bfa3a-e06d-462f-989d-41330b2161

Think Skinny Jeans !!!

You have to actually THINK SKINNY TO BE SKINNY!!

You have to REALLY WANT to lose weight and be thinner in order to make lifestyle changes.  Here are some tips to get you started.

  • Start by making a commitment to yourself. You may find it helpful to sign a written contract to yourself that includes your weight loss goal and changes you can make to achieve the goal. In addition, you may find it beneficial to write down your reasons for wanting to lose weight.
  • Keep a food diary.  This will help you become more aware of what, when, and how much you are eating.  This awareness can prevent mindless eating.
  • Set realistic and specific goals.  Focus on 2 or 3 goals at a time.  For example, “I will eat fruit for dessert 5 days per week.”
  • Find people who will support you in your weight loss efforts.
  • Monitor your progress.
  • Reward yourself with non-food items, such as, flowers or a massage.

You will be wearing your skinny jeans before you know it!

Healthy Eating Tips For Summer Cook Outs

Memorial Day is the unofficial start to summer and the official kickoff to cook-out season!   This doesn’t mean you have to sabotage your waistline.  You can still have fun and eat healthy.  Here are some of go girls tricks.

  1.  Always bring the low cal appetizers like raw veggies with a low fat dip,  fruit salad, or a healthier version of a side dish.
  2. Try to stay away from the high fat meats, such as, hotdogs, sausage, or ribs.  Choose the grilled chicken or even a small or half a burger.
  3. Take only 1 starchy side, like potato salad, macaroni salad, pasta salad, or baked beans.
  4. Have fruit for dessert.
  5. Stay away from the sugary drinks.  Instead choose diet drinks or bottled water.
  6. Limit your alcoholic beverages.  To save calories use diet soda or seltzer water for mixers and lite beer is the better option.
  7. Most importantly start the day with exercise.  Take a power walk or bike ride in the morning.  You will actually feel more energized for the rest of the day.

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!


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!!

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