Losing weight is probably the hardest thing to do when it comes to living healthy. It involves lifestyle, nutrition and exercise to maintain a healthy weight. Then there is always the dreaded 'keep it off' syndrome, where weight lost returns with extras.
Here is the way to lose weight and maintain your weight.
Showing posts with label weight management. Show all posts
Showing posts with label weight management. Show all posts
Sunday, May 4, 2014
Sunday, April 13, 2014
Weighing In On Weight Loss
Sometimes no matter what we do to maintain a healthy lifestyle, we have trouble maintaining a healthy weight. The first thing to do is to check and see if you may be sabotaging your weight loss.
If you want to start small, there are little things you can do to lose weight.
If you add exercise, as you should, to your weight loss plan, here are ways to burn 150 calories. You can also get tips from Dr. Oz. You can still eat and lose weight with the right foods if done right.
The important thing about losing weight is to do it in a healthy manner. Not only is it about diet and exercise, but it is also about lifestyle change.
When looking for weight loss foods, start with a high protein and high fiber content. If the fiber is greater than the sugar, that is a plus. Low fat and sodium are on the opposite side, but potassium is a plus.
Eat smaller meals throughout the day and consume them in 2 or 3 hour intervals. I start with yogurt at 6 am followed by an egg at around 8 am. By around 5 or 6 pm I am no longer hungry for the rest of the night. I highly recommend meatless days, where no meat is consumed. It does help in weight loss and I go meatless at least 1 and as many as 4 days a week.
If I were to pick the best exercise to lose weight it would be something that can't really be duplicated in the gym. It involves stairs and/or hills. I live on the 15th floor and at least a couple of days a week, I use the stairs. When I worked in a park, I would briskly climb the hills. At first I was out of breath, but after awhile I wouldn't even work up a sweat. The reason was because I was losing weight.
I know what you're thinking. There are gym equipment that can duplicate them. True, and they do burn the calories and shed the pounds. I am getting away from most machine training because they aren't as effective as free weights and kettlebells. There is also a problem with some machines possibly being dangerous. More here.
So you can use the treadmill and stair climber at the gym, and you will get a good workout. Try real hills and stairs equivalent to your gym workout and you might be surprised at the difference.
If you want to start small, there are little things you can do to lose weight.
If you add exercise, as you should, to your weight loss plan, here are ways to burn 150 calories. You can also get tips from Dr. Oz. You can still eat and lose weight with the right foods if done right.
The important thing about losing weight is to do it in a healthy manner. Not only is it about diet and exercise, but it is also about lifestyle change.
When looking for weight loss foods, start with a high protein and high fiber content. If the fiber is greater than the sugar, that is a plus. Low fat and sodium are on the opposite side, but potassium is a plus.
Eat smaller meals throughout the day and consume them in 2 or 3 hour intervals. I start with yogurt at 6 am followed by an egg at around 8 am. By around 5 or 6 pm I am no longer hungry for the rest of the night. I highly recommend meatless days, where no meat is consumed. It does help in weight loss and I go meatless at least 1 and as many as 4 days a week.
If I were to pick the best exercise to lose weight it would be something that can't really be duplicated in the gym. It involves stairs and/or hills. I live on the 15th floor and at least a couple of days a week, I use the stairs. When I worked in a park, I would briskly climb the hills. At first I was out of breath, but after awhile I wouldn't even work up a sweat. The reason was because I was losing weight.
I know what you're thinking. There are gym equipment that can duplicate them. True, and they do burn the calories and shed the pounds. I am getting away from most machine training because they aren't as effective as free weights and kettlebells. There is also a problem with some machines possibly being dangerous. More here.
So you can use the treadmill and stair climber at the gym, and you will get a good workout. Try real hills and stairs equivalent to your gym workout and you might be surprised at the difference.
Saturday, November 2, 2013
Nutrition and Weight Management
When it comes to a healthy lifestyle, body maintenance comes from nutrition and exercise. As far as nutrition goes, we should keep track of our portion control. Without watching our portions we may risk overeating and gaining weight. Here are ways to manage your weight both through nutrition and other easy methods.
When it comes to maintaining your weight, we all dread the plateau. Along with what was suggested, there are foods that may help.
Protein is the main nutrient to building and maintaining our bodies. Too much protein can lead to kidney failure. Get to know how much protein is too much. I suggest a bit more protein intake on days you workout. You can indulge in a protein pizza!
Something that should be cut to a bare minimum in our nutrition is salt. Environmental Nutrition gives the following ways to cut your salt intake:
1. Cook at home more often.
2. Focus on whole, minimally processed foods, such as whole grains, fruits, vegetables, lean meats, fish, chicken, legumes and dairy products.
3. Don't automatically add salt, even in recipes that call for it.
4. Flavor foods with herbs and spices.
5. Enhance flavors with garlic, lemon and vinegar -- ingredients that allow the natural flavors of foods to shine without added salt.
6. Watch out for condiments. Soy sauce, mustard and barbecue sauce can push up the salt totals.
7. Keep portion sizes in check.
8. Compare product sodium levels by reading the labels. Different brands can have much different amounts of salt. If a product contains 5 percent Daily Value or less for sodium, it's considered a low sodium food, 20 percent DV or higher means it's a high sodium food.
Another aspect of nutrition that was mentioned elsewhere is understanding the importance of calories, to say the least. Here are food choices that are filling.
The topic of nutrition and weight will come up again in the future.
When it comes to maintaining your weight, we all dread the plateau. Along with what was suggested, there are foods that may help.
Protein is the main nutrient to building and maintaining our bodies. Too much protein can lead to kidney failure. Get to know how much protein is too much. I suggest a bit more protein intake on days you workout. You can indulge in a protein pizza!
Something that should be cut to a bare minimum in our nutrition is salt. Environmental Nutrition gives the following ways to cut your salt intake:
1. Cook at home more often.
2. Focus on whole, minimally processed foods, such as whole grains, fruits, vegetables, lean meats, fish, chicken, legumes and dairy products.
3. Don't automatically add salt, even in recipes that call for it.
4. Flavor foods with herbs and spices.
5. Enhance flavors with garlic, lemon and vinegar -- ingredients that allow the natural flavors of foods to shine without added salt.
6. Watch out for condiments. Soy sauce, mustard and barbecue sauce can push up the salt totals.
7. Keep portion sizes in check.
8. Compare product sodium levels by reading the labels. Different brands can have much different amounts of salt. If a product contains 5 percent Daily Value or less for sodium, it's considered a low sodium food, 20 percent DV or higher means it's a high sodium food.
Another aspect of nutrition that was mentioned elsewhere is understanding the importance of calories, to say the least. Here are food choices that are filling.
The topic of nutrition and weight will come up again in the future.
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