Daily Archives: March 13, 2016

COUNTING CALORIES / SETTING GOALS

 

If you want to lose weight at a reasonable rate, a rate at which you can keep it off, here are some perfect programs for you … Aim for an amount of exercise that will burn about 300 calories each workday (or 1500 calories each work week). If you eat the same amount of food, you will lose almost 1/2 a pound per week (one pound equals 3600 calories). Here’s how you can do it using a variety of techniques: Go with a colleague to a high-rise building and walk the stairs for 15 minutes (150 calories). That would still give you a half hour for lunch. Walk to the bus stop or your car by going the opposite way around one square block -15 minutes (55 calories). Walk after dinner 30 minutes (110 calories). Total 315 calories burned per day, 1575 calories during the workweek. That equates to a weight loss of a little less than a half-pound a week, or 22 pounds a year!
If you throw in even one day a week at the gym (on the weekends or on less stressful days) – treadmill for one half hour (170 calories); weightlifting for one half hour (250 calories) – that’s an additional 420 calories burned. Adding that to the 1575 calories burned during the week, you get approximately 2000 calories burned per week, or 29 pounds lost per year. Each additional day per week you go to the gym burns another 6 pounds per year. You can clearly see that even the smallest efforts add up to impressive results. Don’t try to lose it faster; the body goes in to starvation mode and stores fat more readily if you try. The slower you lose it, the more assurance you’ll keep it off.
Join an aerobics class, volleyball club, basketball team, racquetball league, tennis team, or kickboxing – at work or YMCA, or neighborhood. All of these combine working out with socializing. There’s another synergy. You go and continue to go because of the support and because you don’t want to let a friend down.
Remember that besides laughing, exercise is the only activity that both releases endorphins and helps you burn calories. If the gym is not an option (cost, distance,
initial level of discomfort), start at home. You can do pushups – either on your knees or fully extended; sit-ups with legs hooked under the sofa; squats using a chair for balance; or ride a stationary bike. All of the above can even be done watching TV (yes, TV is good for something). Use the commercials for sit up and push-ups, and the stationary bike for the programming.

TEN THINGS YOU SHOULD DO EVERY DAY TO STAY THIN

 

Start the day right and you’re half way home. It’s tough to do something bad after doing something good for yourself and your body. Here’s my list of the most important:
1) Eat a big breakfast, predominately made up of protein.
2) Never wait until you are hungry; by then, you have low blood sugar and the brain is screaming for food – especially in the form of sugar. Eat snacks consisting of nuts and seeds, low-fat cheese, and dried or fresh fruit during the day. According to Dirk Pearson and Sandy Shaw, High-protein and/or high fiber snacks eaten thirty to forty-five minutes before main meals can reduce appetite. The tyrosine and phenylalanine in the protein is converted in the brain (within one-half hour to forty-five minutes) to norepinephrine -an appetite-inhibiting neurotransmitter.
3) Eat one or two vegetables with every meal. (Please don’t count French fries as a vegetable).
4) Get your calcium from soymilk or dark green vegetables. Avoid regular milk.
5) Don’t eat any potatoes except yams. White potatoes have a glycemic index higher than table sugar.
6) Eat a high quality protein with every meal. Only eat extra lean meats and poultry from organically grown, free ranging animals.
7) Keep grain to a minimum- even 100% whole grains.
8) Eat a variety of nuts and seeds as snacks throughout the day, along with some fruit. Never eat fruit with your regular meals, but only as snacks.
9) Drink 8-10 cups of water per day – but not within 15 minutes before or after eating; otherwise, the digestive enzymes in your saliva in your mouth is diluted and the digestion process is delayed.
10) Remember that fat-free usually means lots of sugar – a bad trade off. 12) Try making smoothies out of different fruits and vegetables. Use a variety but keep fruits and vegetables separate. Different combinations may taste so good you’ll eat (drink) more of them. ONLY IF your juicer leaves the fiber in.