Okay. Great. You decided to live a healthier lifestyle. You’ve made up your mind to lose a few pounds and now you’re searching the Internet looking for some tips on fitness. That is more progress than millions of Americans have made, so give yourself a pat on the back! Being thin is easy if you have enough cash to hire a personal trainer and chef. It’s really easy if you can afford to spend the majority of your day at the gym, but hey, let’s face it. Most of us aren’t able to devote that amount of time to it. We have normal lives that require a lot of attention.
Chances are that you have struggled with your weight. You’re not alone. I have for years and so have many other Americans. If you’re reading this article in hopes of finding some sort of wonder cure for obesity or some super-fantastic way to drop 30 pounds by next week, think again. The most important thing to remember when trying to make a change is honesty. Are you honestly ready to make a change in your lifestyle? Without commitment you are wasting your time. These tips aren’t the answers to all of life’s dieting, weight and fitness problems. I am merely offering some suggestions to start you out. These tips are just to be used as an example of how easily you can start a fitness program. Nutrition paired with an exercise regimen will greatly improve your overall wellness.
Walk daily. Even if you start walking for only ten minutes, you can begin to make a change. Starting is the most important aspect of fitness. You will never be able to walk five miles a day if you don’t begin with walking to the mailbox or to the store at the corner for the morning paper. Don’t delegate the dog walking duties to someone else, do it yourself.
A 200-pound person who starts walking a mile and a half a day and keeps eating the same number of calories will lose around 14 pounds in a year. Investing in a pedometer is a fun way of keeping track of your steps. Try for 10,000 steps every day. You’d be surprised how close to the 10,000 you’re already walking.
Reducing fat intake.Penn medicine warns, ” “While we all need some fat in our diets, too much saturated fat and cholesterol may increase your blood cholesterol, as well as your risk for heart disease and certain types of cancer. ” Fat has been linked to obesity, heart disease and weight gain.
Turkey breast is extremely lean. A three-ounce portion has less than a gram of fat, which translates into 5% of the 120 calories. Pork tenderloin is lean as well. A well-trimmed 3-ounce serving of pork tenderloin has just 4 grams of fat and 133 calories — 27% of which are fat calories.
To lower the proportion of fat in your hamburger, the Wellness Letter from the University of California suggests substituting beans(such as mashed black beans) or grains (such as cooked bulgur or rice) for some or the chopped meat. The beans and grains will not only extend the quantity of meat for your burgers, they’ll enhance the flavor as well.
Eat breakfast. Starting the day hungry only sets you up to overeat later. In the book “Are you losing it?”,Chef Kathleen Daelemans states,” …people who eat breakfast are less likely to be obese.” Invest in yourself. Wake-up 15 minutes early and make yourself breakfast. Try starting out with oatmeal, fat-free yogurt, skim milk or fresh fruit. Whole grain breads are much better for you than regular white bread. Plus I have found that they last longer in the pantry once opened. Not sure why, just know that I have had several loaves opened at a time and they have lasted past the date on the closure tab… without sacrificing taste or quality!
Be active. Gardening is an excellent calorie burner. With a regular, gas-powered push mower you can burn over 400 calories per hour. Just as much as playing tennis with a friend — or two. Sure, you only cut the grass once a week during growing season. So, don’t worry. Even less strenuous garden activities like weeding and raking can burn 300 calories an hour if you work diligently and at a consistent pace.
Remember, to avoid over training or boredom, alternate your activities. Add swimming or ride a bicycle when you’ve caught up yours and the neighbors yard. Walk the neighbors dog occasionally. Make moving around fun. If you don’t enjoy what you are doing, you’re not very likely to keep it up.
Wellness Letter (1995); University of California at Berkeley
Kitchenmandu (Wellness blog)
Giovanni Badalamenti, “Ten Nutrition Tips for Better Health” Associated Content.
Penn Medicine; University of Pennsylvania