Now you’re eating smaller portions, so the next goal is to exercise more. Okay, maybe the goal is to START exercising. Maybe the best way to think about it is to not call it exercising. Let’s just call it increasing your use of calories. Walking is the easiest. I know you’ve heard it before, and maybe you are already walking some. But the walking has got to be productive without overexerting you. The trick to knowing if it’s being productive is to speed your walk up till you know you are exerting yourself. This makes it self adjusting to your fitness level. When you start that will be a slower pace than when you are more toned. You can always gauge your exercise that way.
Warm up slow, push up to exertion, keep that pace for 10 minutes and ease off to cool down. Or do whatever length of time you can manage. Like the advertising slogan… “just do it!”
TODAY: WALK HARD FOR TEN MINUTES.
Today try to get out of a “diet” mindset. Though you are technically dieting, you are really changing your lifestyle to reduce your food intake while still eating what you like. Change your habits, reach your goals and live a healthy lifestyle for life.
TODAY: SHORT AND SWEET. ENJOY YOUR FOOD, JUST LESS OF IT THAN YOU USED TO EAT.
You’ve probably got all the clocks changed to Standard Time by now. You might feel like you’re getting up too early. So it’s a good time to change up your exercise routine. It’s the best way to prevent a weight loss plateau. You ought to change it every 4 to 6 weeks. It will also reduce your boredom and keep you going. Since the weather is changing too, it will give you another reason to look for an alternative. So decide on new exercises, a new route to walk, new places to go and a new attitude. Just get out there!
TODAY: PICK A NEW EXERCISE ROUTINE FOR THE NEXT FEW WEEKS.
In many families, Friday is pizza night. Yes you can have pizza and still stay under 500 calories! Just keep the portions reasonable and add a salad. Here’s how it adds up.
You can have one slice of a large Thin ‘N Crispy Supreme pizza and a tossed salad with low fat dressing for just 410 calories. If you go for the stuffed crust pizza you’ll add 150 calories. But remember, you can burn 250 calories by taking that brisk walk some time today for a half hour. I think it’s a fair trade to get that extra special pizza. Just make sure you eat it slowly, (2o minutes… remember) drink your diet soda and enjoy it all.
Conversely, if you usually eat three pieces of stuffed crust pizza, just eat two. You will have cut 500 calories from your meal.
TODAY: KEEP ANOTHER 500 CALORIES OUT OF YOUR MEALS.
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
But take it easy on the high calorie, high carb food. You can have or go to the cookout but have a nice big cool salad to start. (Easy on the dressings.) Fresh veggies are great snacks. It will keep you munching without the consequences. Try some lime with ice water and some Splenda for a great lite drink. Or any number of those Crystal Lite beverage mixes. Go ahead and have a lite beer or two too. Don’t deprive yourself, just don’t overdo it.
TODAY: START THE SUMMER COOKOUT SEASON WITHOUT A LOT OF CALORIES.
I’ve told you before that exercise counts even if it’s in small portions throughout the day. Well food does the same. Don’t fool yourself. A bite of candy here, a few chips there, it still gives you calories that you have to burn. Don’t have those things around and you won’t be tempted. You do want to eat several times a day to keep your metabolism up and burning. Just eat snacks that have high protein, low carbs, high fiber and low calories. Pay attention to what you eat don’t just open your mouth and stick in whatever is handy.
TODAY: AVOID UNNECESSARY CALORIES.
Daily Nag, Exercise | Diet Nag | 
March 18, 2011 6:13 am | 
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