How to Lose Weight-2019

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Yes everyone wants to lose weight but no one wants to put in the effort. but believe me little changes go a long way. Add a few of these rules to your daily life to get closer to your fitness goals.

Please ask for your doctor's advice before trying any strenuous activity.

Rules for Losing Weight

1. Drink lots of water.

To figure out how much you need to drink, take your body weight and multiply by 2/3 or 67%. For example, a 150 pound person multiplied by .67 should drink 100 ounces of water (150x.67=100). Add another 12oz of water for every 30 minutes of exercise. To hit your daily water goal drink a glass (8oz) before every meal.  To help make this easier, try an infuser, or daily water intake bottle. 

2. Take the stairs.

Instead of waiting for the elevator or standing on the escalator,  hit the stairs. It will burn a few more calories and might even get you there quicker.

3. Load up on veggies and fruits.

The American Heart Association suggests filling half your plate with fruits and vegetables, thus bringing you closer to the daily recommended amount of 4 1/2 cups of fruits and veggies. Some tips to get more fruits and veggies in your diet include: Adding some raisins to your cereal, oatmeal, or salad. Making a vegetable soup with a variety of veggies. Adding cucumber, sprouts, tomato, lettuce, or avocado to your sandwich. Having fresh carrot or celery sticks instead of chips. Also try adding veggies to your rice, eggs, or potatoes. 

4. Have healthy snacks while you are on the go.

Stash a 100-calorie pack of nuts, apple, beef jerky in your car or purse which will keep you from reaching for a candy bar mid-day.

5. Walk more.  

Walking is low impact on your joints and knees, will improve your mood,  improves cardiovascular health, enhance balance, and boost memory. The Stroke Association sys that a brisk 30-minute walk every day can control and prevent extremely high blood pressures that lead to stroke by almost 27%. Walking at 2mph for half an hour can help you burn around 75 calories.  The more you increase the pace, the more calories you can burn! A fitness tracker can motivate you to hit 10,000 steps a day. 10,000 steps is roughly equivalent to 5 miles. The CDC recommends at least 150 minutes of moderate exercise a week, so if you can do 30 minutes of walking a day, you will reach their recommendation.

6. Try a new exercise.

Try a new exercise class, dance, activity, hiking route, online workout video, or fly gym like above. Doing a new exercise will not only engage different muscles, but connect your mind. You have to change up your routines every so often to avoid plateauing. Variety is the spice of life. 

7. Fill up on proteins.

There are 3 macronutrients in a human diet; carbohydrate, fat, and protein. Protein  includes beef, chicken, fish, pork, venison, and eggs. Eating more protein helps you to feel fuller and less likely to experience food cravings. Protein breaks down to amino acids which are the building blocks of muscles. Protein-rich foods are also nutrient-dense foods.  They contain phosphorus, B vitamins, zinc, and selenium.  

8. Make breakfast the biggest meal of the day.

Eating a big breakfast will get your mind ready for the day and keep you focused. It will also keep you full for a longer amount of time rather than raiding the fridge like a bear after hibernation.

9. Eat 3 hours after a large meal and 2 hours after a snack.

Larger meals should roughly take 3 hours to digest until you feel hungry again, and snacks should keep you full for 2 hours. Eating at these intervals will help your body recognize when it is time to eat again. If the length between meals or snacks is longer than 3 hours your body starts to lose focus and  goes into starvation mode then your body will start holding onto anything that you put into your body because it doesn't know when it is going to get a chance to get nutrients again.

10. Walk after your larger meals.

Instead of plopping yourself in front of the couch after eating a meal, especially a large Thanksgiving-sized meal, take a brisk walk around the neighborhood. It will aid in digestion and keep you from feeling stuffed and bloated.

11. Cut out unnecessary sugars and added salts.

Prepackaged food can contain so much more sugar and salts, way more than we would think. That's why I like to make most of my meals from scratch, so I know what's in it. Usually the more simple meals are better for you and less work. For example: grilled chicken with seasoning, minimal salt, some rice and broccoli.

12. Everything in moderation.

You can have a sliver of cake, but not the whole thing! Find the prepackaged food that helps you avoid going overboard, such as  Skinny Cow ice creams, cheesecake-flavored yogurt, protein Fiber One Bars. These will all hit the sugar cravings without going too crazy.

13. Get outdoors.

Losing weight is just as much a mind game as a physical one. It takes mental self-control and focus to reach your goal. Getting outside, breathing fresh air makes you feel more lively and energetic. Plus it puts distance between you and the couch and fridge.

14. Use a fitness app.

I like "Lose It!" Lose It lets you track your food intake, macronutrients, calories in each meal and snack. You can also input your daily activities from walking, badminton, gardening, lifting etc. It can also connect to a fitness tracker. You input your weight and your weight loss goal, it will then give you the appropriate calories you should consume to reach said weight goal. 

15. Buy an exercise bike.

You didn't think I was going to forget about our favorite exercise activity, did you? Exercise bikes  at home can be great addition to your workout regimen. It's a low-impact cardio workout that is sure to keep your muscles working hard.

16. Don't sit still.

A sedentary lifestyle comes with risks, like obesity, cardiovascular diseases, heart disease, and contribute to anxiety or depression. To fight all of these risks don't turn into a couch potato. If you have to sit in front of a desk and are short on time you should invest in an under desk bike

17. Get 8 hours of Sleep.

Sleep lowers your risk of diseases and stabilizes blood sugar levels. GEtting an appropriate amount of sleep decreases anxiety and improves decision making abilities. 

stand more (experiment proof)

18. stretch

19. do a workout video.

20. workout same time every day to develop a habit

Reward yourself after a long week of avoiding tempting food by getting a new workout shirt, new shoes,  

Read labels, get 8 hours of sleep


Good to Know...

Fats are okay... in moderation. There are good fats and bad fats. Good fats are unrefined and come from animal proteins (chicken, beef) and plants (avocado, nuts, oils). Bad fats are refined and harder for your body to process. Healthy fats help metabolism, balancing hormones and avoid constant cravings. 

Carbohydrates are okay.. in moderation. There are 3 types of carbohydrates; starches, fiber, and sugars. Starches are complex carbs found in grains, legumes, corn and potatoes. Sugars are simple carbs. Fiber is found in whole-wheat bread, legumes, nuts, some fruits and vegetables. Fiber aids in digestion and helps keep you feeling full and cholesterol in check. Sugars occur naturally in milk, fruits, and honey. Added sugars are in processed foods like sodas and sweets. Carbs are the main source of your body's energy. Helps the brain function, kidneys, heart, muscles, and central nervous system. 


Slow and steady wins the race. No need to incorporate all of these rules all at once. Don't worry if you aren't perfect every day, it happens. Just pick back up where you left off, don't let it ruin your entire day.


 

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