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| So, we're four months into the new year and many of you have backslid into those bad habits that created the New Year's resolutions. But all is not lost. Actually, it's never too late to get started or restart your diet and fitness program. You can wake up tomorrow morning, stretch, rise and get started.
Some easy to follow ideas for springtime dieting and working out:
- Choose a program that provides enough calories for your activity level, less 500 calories per day to lose 1 pound per week. Fresh foods are best if you have the few extra minutes, otherwise prepacked portioned foods work.
- Add 20-30 minutes of springtime walking to your day, five days a week, and you can burn off an additional 3/4 to 1 pound per week, which will actually increase a bit over time as you build more muscle (muscle burns more calories than fat).
- Add 15-20 minutes of strength training every other day and you can peel off another 1/2 pound per week as you build even more lean muscle and burn more calories (even when you're sleeping!).
- Remember that often we confuse thirst for hunger. When cravings hit:
- Walk the dog for 10-15 minutes
- Drink a glass of water (that eliminates the thirst)
- Do 20-50 jumping jacks or 50 sit-ups
- Chase the kids around the yard for 10-15 minutes
- Most cravings will pass in 10-20 minutes and, with a glass of water and a bit of distraction and activity, they usually pass without much willpower.
- Be kind to yourself. See your doctor if you're worried about exercising. Take supplements as needed to keep your nutritional levels peaked. Use fresh foods whenever possible. Get up and move at least 20 minutes every day to keep your heart, lungs, and muscles working optimally as you shave off the pounds. And always forgive yourself if you fall off the weight-loss wagon for a meal or a day. Tomorrow is always another chance to get back in step.
At Food & Diet we know the difficulties everyone has with maintaining a healthy weight. Let's face it, we all have to eat. The question is... what to eat. Every diet guru and fitness expert out there has their own version of the "ideal" food plan. You can get packaged meals delivered to your door or measure out tablespoon-sized portions or eliminate one food group or another. This one says no salt and that one says no sugar. Don't eat meat. Eat meat. Eat chicken. No, eat fish. Well, let's cut through some of the blather.
A healthy diet for anyone includes all food groups. It includes a reasonable amount of fat, salt, sugar, and protein. Everyone's metabolism is different, so how much to eat depends on your current health, medications, exercise and fitness level, and your goals. If you're trying to gain weight -- yes, some people are -- eating less isn't going to help unless the food you eat is denser in calories. If you're trying to lose weight, eating more won't help unless those calories are kept in check. So, that makes sense, but you still don't know what to eat?
Consider these points:
- A healthy brain requires fats to function properly. So eating some fats is necessary, but choose "good" fats -- olive oils, minimal animal fats, and nuts.
- A healthy heart requires potassium and sodium as well as proteins to repair and function properly. Eating a reasonable portion of animal protein (4 oz serving) and using a little salt on fresh foods instead of sodium-loaded canned or boxed foods should keep the ticker running top notch.
- A healthy body requires vitamins and minerals as well as proteins, sugars, and starches to maintain energy levels, repair itself, and keep things working as they should. Eating reasonable portions from all food groups every day, as well as taking a doctor-recommended vitamin and mineral supplement, will have your body ready to work out, relax, and maintain itself properly.
Whatever your tastes, try to work in something from each food group each day, in reasonable portions, and preferably prepared with fresh ingredients. If you try cooking with fresh items instead of boxed or canned items, you will find it takes no more time and tastes better as well as providing more nutrient bang for your calorie buck.
Search our site for calorie charts, calorie burn charts, information on vitamins and minerals, and, of course, healthful recipes that keep the fat under 10 grams per serving, the protein over 10 grams per serving, and calories at a manageable 300 or less per serving. You'll find diet reviews, information about fitness programs, and lots of input from readers like you who have figured out what works and what doesn't work. |
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| Ugh! The mere mention of the word implies restriction, deprivation and anxiety. But it doesn't have to! Dieting shouldn't be about never eating this and never having that. It's about training your body to accept better foods in healthier portions. You can have cheesecake on a diet, you just can't have the whole cake! You can eat meat every day, just not cheeseburgers laden with gooey sauces and sitting on butter-toasted buns. A diet is about making choices and about learning how to listen to your body and give it what it needs, not just what your tastebuds crave.
If the South Beach diet worked great for your friend, it still might not work for you. The same for the high-protein diet that trimmed down your husband's co-worker, but made your hubby miserable, tired and crabby for the two months he tried it. The key to any diet is remembering that learning to eat healthier in reasonable portions and getting the right nutrients to keep your body working at peak efficiency will ultimately lead to a healthier weight, no more "dieting" and a lifetime of being able to say yes to the cheesecake at the family reunion without guilting for three days afterward.
And now, we'll mention the other UGH -- exercise. Let's face it, people. We've become a nation of game-playing, computer addicted couch potatoes. Oh, we might not park in front of the television like previous generations, but we're still guilty of parking our backsides in front of one screen or another and amusing ourselves with only our thumbs really getting a workout. Exercise is ANYTHING that gets the body in motion and keeps it moving for at least 20 minutes. Walk. Jog. Rake leaves. Mow the lawn. Throw the frisbee with the dog (good for him too!). Get together with a friend and put your treadmills together at one house so you can chat and treadmill together. Whatever you do... just get your butt up and get moving. Twenty minutes a day, every day, and within a month you will see an improvement in your stamina, muscle tone, and mental attitude. Exercise of any kind releases feel-good endorphins into the body and that really does make you feel better!
Consulting with a physician is an excellent first step before beginning any weight loss, diet, or exercise program. Also, it is good to keep in mind that no pill or piece of equipment will turn a couch potato into Mr. or Mrs. America overnight no matter how powerful those 3 a.m. infomercial claims may be. So, use your common sense, be kind to yourself, and find what works best for you. The best path to achieving and maintaining a healthy weight and lifestyle is to eat in moderation, watch portion sizes, and get some physical activity every day.
Okay... that's the end of the Food and Diet sermon. We now return you to your regularly scheduled programming and we hope that it includes a little get-up-and-go. ;) |
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NEW DIET BOOK REVIEW
Lose Weight WITHOUT Dieting the Animal Kingdom Way, a book by David Nordmark
Read the review!
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