750 Calories Less Should Do It

I told you yesterday to start making some small changes. Well a study published in the New England Journal of Medicine shows that reducing  your daily intake by just 750 calories and increasing your exercise level is the best way to maintain a diet. It also lets you lose weight gradually. Amazingly, any combination of diet types works. Click here to watch the story as it was reported on the NBC Nightly News.

Again I’ll nag you… eat less, exercise more.

TODAY: ADD AN EXTRA 10 MINUTES TO YOUR EXERCISE TIME

Hold The Mayo… It’s A Start

Losing weight is a state of mind. You have to make some changes to see some changes. (In your weight) Little things can add up. Like mayonnaise. Some people cringe at the thought of adding mayo to a sandwich. It will get you kicked out of some delis. But if you use it, cut it out or cut back. A serving on a sandwich can be 50 to 100 calories. Mustard, on the other hand is only 11. I know, they’re not the same, but with some adaptation, you won’t miss the mayo.

Then take it a step further and look at what other small things you can do to reduce calories. Then some small exercises too. Remember… “eat less, exercise more.”

TODAY: MAKE SOME SMALL CHANGES.

Melon Season Is Very Satisfying

I picked up a big watermelon at the produce stand on Friday. Two dollars and fifty cents went a long way over the past three days. Loads of satisfying natural sugar, refreshing cold liquid that dripped all over the place while munching on the triangle wedges. Though it seems that it’s a splurge that would blow a diet, it turns out that the whole melon probably had less than 1000 calories. Some references even list watermelon as a negative calorie food, which is of course a mythical food. Even at a little over 300 calories a day it  wasn’t bad for the diet at all.  The refreshment and flavor was a perfect accent to a summer weekend. I think I’ll treat myself again next Friday.

TODAY: SET A SMALL EXERCISE GOAL FOR EACH DAY THIS WEEK THAT YOU CAN MEET.

Variety Is The Spice of Exercise

I know I nag about walking a lot. It’s really the easiest beneficial exercise to do and it takes no special equipment. But you do need to do other exercises as well. If you think about it you probably have other exercise options available as well. Maybe an exercise bike in the basement or garage. Or maybe someone you know has a rider or exercise machine they bought from one of those infomercials. If you have something like that available… USE IT.

For example:

• Do one 10 minutes session on a stationary bike for a good cardiovascular workout.
• Then do one of your ten minute sessions doing sit-ups and push-ups. (Even if you have to cheat some on them) leg lifts, crunches and some stretches. They will all add to your strength and flexibility.
• You don’t need to have a set of dumbbells to lift weights. Fill a couple of milk jugs with water and I bet you have one of those grip springs somewhere too. Do different things to different muscle groups. After a few 10 minute sessions, you’ll feel some muscles you weren’t aware of before and actually start feel healthier too.

TODAY: DO SOME DIFFERENT EXERCISES

Control Portions to Control Weight

Orson Welles, the Oscar winning actor, writer and director unfortunately also became known for his weight. But some advice from his doctor will work for you. He said: “Stop having a dinner for four unless there are three other people there with you.” Keeping your portions smaller is an easy first step to losing weight. It will also train you to think more about what you eat and make some better choices.

• Start by using a smaller plate.
• Don’t fill it to overflowing.
• Never have seconds.
• When you get full DON’T KEEP EATING.

You CAN leave food on the plate. Nobody will yell at you if you do. But if you keep eating too much, I’ll raise Kane!

TODAY: START EATING SMALLER PORTIONS OF EVERYTHING.

All Exercise Adds Up

Did you know that you don’t have to do all of your daily exercise at once? That’s right. It turns out that you get much of the same long term benefit by exercising in 10 minute chunks as doing it in one swoop. It only takes 30 minutes a day to start, and you can do it 10 minutes at a time. Do these 10 minutes like a regular workout with a couple of minutes of warm up stretches, then at least 7 minutes of exercise at a medium or high intensity and  minute of  slower cool down.

Begin your day with 10 minutes before breakfast. Ten at lunch and the last 10 in the evening. Take a power walk after dinner and take one of the family members with you. It will help get those in your support system involved. They may even want to partner with you during the day. You’ll feel better and even sleep better in just a short time. You may also find you want to add some more time as well.

TODAY: TRY A BRISK WALK IN THREE TEN MINUTE SESSIONS.

That’s One Small Step for Weight-Loss

On this 41st Anniversary of the first moon landing, let’s use those famous words to get moving.

Here is some more walking data to chew on. Walking is great because anybody can do it. It doesn’t really take any special equipment other than comfortable shoes and a watch to keep track of your schedule. There is a proper way to get the most out of it though.

Start every walk by doing a few stretching exercises so you warm up your muscles for 5-10 minutes. Then hit the bricks. Walk at a brisk pace that will get your heart rate up a bit and generate a sweat. Do that for 30 minutes then slow down to an easy speed for 5 minutes to cool down. Then finish by doing a few more stretches before hitting the shower.

On a couple of days weekly (like weekends) walk twice as long. If you can’t do that yet, work up to it.

It’s important to remember that you should never take no more than 1 to 2 days off a week. Believe it or not,  you’ll actually get hooked on the habit after 14 days.

It all starts with that first step. You’ll feel better, sleep better and make “one giant leap” to dieting success.

TODAY: DO I REALLY HAVE TO TELL YOU TO WALK AGAIN? I KNOW, I’M NAGGING.