Exercise and Colds
Love thyself. "Decide to lose excess weight because you are a wonderful person, not in order to become one."
Choose an eating plan that you can live with."Slow and steady wins the race." If you lose just one pound a week this year, on December 31st, you'll be 52 pounds lighter.
Make a commitment.Make a commitment that's so strong that "slipping" off your well-laid plan is simply a non-negotiable issue.
Be the "boss" of what goes into your mouth.Blaming others for your being overweight (e.g., "I had to eat it, it was offered to me") is a way of avoiding personal responsibility for your own eating. No one's holding your nose and force-feeding you.
Communicate your needs and plan to your friends and family.Ask them for support and understanding.
Learn how easy it is to substitute.An extra 100 calories a day can put 10 pounds on you over the course of a year. Read labels and refer to your pocket calorie counter. Switch to low-fat/low-calorie versions of your favorite foods (and watch portion sizes).
Listen to your stomach.Ask yourself what's hungry ? your stomach or your eyes? Eat when you stomach is hungry; stop eating when your stomach is no longer hungry (even though there may be food remaining).
Burn more calories than you eat.Many people don't eat too much, they simply exercise too little. Get up 15 minutes earlier and watch 15 fewer minutes of TV at night. Hey? You’ve time for two 15-minute workouts.
Know thyself.Use a daily food diary to determine what times of the day and in what situations you're most likely to lose control over your food choices. Develop an effective "battle plan."
Learn new ways to eat.Reduce stress and then eat; don't use eating to reduce stress. Take a five-minute walk or stair-climb before lunch; take a shower before dinner? Whatever works?
Weigh in regularly.Weigh in daily, or at least weekly. This can help you make mid-course corrections. Note: 747 Pilots don't get upset and they don't turn back when their instruments tell them they're off course? They make the needed corrections, and continue on.
Make your own rules.No ones know your "weaknesses" better than you. If you simply must have a candy bar once a day, write it into your "rules."
Exercise your self-control muscles.Practice leaving food on your plate, leaving the table a little hungry, and walking past aromatic doughnut shops. You can even make a game of it.
Watch portion sizes.Use an actual scale and measuring cups to serve your food? At least in the beginning. Otherwise, your calorie counting can be way off. Be careful of food labels. A small bag of chips may contain two servings, which means you'll have to double the calories.
Learn new ways to grocery shop.If you don't buy it, you can't eat it. Shop on a full stomach? When the store's not crowded and when you're relaxed. Stick to your shopping list.
Keep a record of the calories you don't eat.Did you skip the doughnut at the committee meeting? Award yourself 250 calories. Did you request "no gravy" on your potatoes? Give yourself 150 calories. At the end of the day, see how many calories you almost ate, but didn't.
Monitor your eating "just for today." You don't have to watch your diet forever? Just watch it for the next 24 hours. "One day at a time."
Topics:
For most people it is all too easy to put on weight and the most likely, reason is that you are eating too much of the wrong, sorts of food. Here are some of the common fallacies about fattening foods.
Fallacy:
Grapefruit will burn body fat.
Fact:
Grapefruit has been the main ingredient in several "miracle" reducing plans. It's a fine food, with relatively few calories and plenty of vitamin C, but it does not burn fat. Unfortunately, no such fat-burning food has yet been discovered.
Fallacy:
Bananas are fattening.
Fifty million Americans will go on diets this year, spending some $30 billion on diet programs and products. Some will lose a few pounds. Only a few -- about one out of 20 -- will keep the lost weight off in the long run.
Before you tackle another weight loss program, consider these facts: Any claims that you can lose weight with little or no effort are false. Very low calorie diets or fasting can be risky and should not be attempted without a doctor's supervision. Fad diets that call for radical departures from normal eating habits rarely work in the long run.
What We Know
- At any given time 50 percent of women and 25 percent of men are trying to lose weight.
- More than $33 billion per year is spent on weight control products and services, according to the Journal of the American Osteopathic Association.
- 52 percent of women consider themselves to be overweight, and 50 percent are trying to lose weight.
- The National Institute of Mental Health says more than 5 million Americans suffer from eating disorders.
- Over 1,000 women die each year from eating disorders.
When is more really less? When you eat more, you gain less, or, sometimes, even lose. How? Why? What in the world am I talking about?
When you try to lose weight, or even eat healthier, by limiting your calories too much, or by eliminating meals, it can be the worst mistake of your life.
What you want and need to do is to eat more. More food, more frequently. However, the trick is to eat less fat, more healthy.
Physical Fitness Has Many Benefits:
- Stress, boredom, and depression are minimized, as exercise seems to take the edge off daily tension.
- Skin tone is improved through fitness, giving that healthy glow!
- When our bodies demand more oxygen, such as for climbing stairs, it's no problem!
- Muscle tone is revitalized; strength, endurance, and even posture can improve.
- Fitness allows your heart to function with less strain placed upon it.
Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.
The Purpose of Health and Fitness Tips
To inform you of new developments in the health and fitness fields is our aim. We'll do the research; we have the resources. You get the results. The name of the game is 'current' and 'relevant' for today. Forget all the excess baggage of the so-called fitness gurus.
Become Healthier and Fitter Faster
Many women have the perception of pregnancy as the sole time during their lives when they don't have to diet and can eat whatever they want. It's true that pregnant women need a moderate amount of added calories, but if "eating anything" means eating a high percentage of junk food and sugar-laden desserts, then maybe it's time to reassess your overall eating habits.
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