Just the Facts - About Weight Loss

So many people are fighting obesity today, and despite the many success stories, countless books, endless magazine articles, it seems weight loss, dieting and slimming remain a problem and concern for so many people. If you are struggling with weight control and want to take control of your health problems, too, its important to recognize that healthy weight loss is possible, but requires commitment, dedication and perseverance. Instead on focusing on slim-fit jeans, think about how you want to feel when you can walk up a hill without being breathless, or if you'd like to be able to chase after your grandchildren without worrying about a heart attack! If you're serious about getting healthy and gaining a better lifestyle through weight control, do read on for some tips on gaining a healthy lifestyle. 

1. Concentrate on creating a HEALTHY LIFESTYLE, not just a short-term diet - you are aiming for long-term health and a gradual, healthy weight loss. Fad diets cause yo-yo weight loss, which in the long term affect your metabolism and self-confidence.

2. Watch what you eat – 3 healthy meals & 1-2 small snacks is the maximum each day
It's very easy to fall into the trap of constant snacking. Often we don't eat for sustenance, but because we are bored, stressed or just have a snacking habit. Learn to replace empty calories in snack foods with healthy nutritional snacks like nuts and fruits. Keep a water bottle handy, and drink from it all day to stave off hunger pangs.

3. Get up and move (walk, hula hoop, do aerobics or swim) for 30 minutes a day. No excuses!
Exercise not only ensures you burn excess calories, but helps keep your blood circulated, your skin hydrated and your mind active. If you can't find the time for 30 minutes of activity, sneak in 10-15 minutes any time you have the chance, all the small bursts of activity add up!

4. A healthy lifestyle plan, including times for meals, amount of water to be consumed, and type of daily exercise, has proven effectiveness.
Knowing what you have to do in advance helps you be prepared for the natural disinclination to do exercise or choose the healthy food for lunch. Deciding what food you will eat each day, what times to eat, what activity you are going to do, will help you to feel in control of your life, and better enable you to stick to it.

5. Eat in moderation instead of calorie counting. Choose wholesome, unprocessed foods and smaller portions, eating slowly and enjoying the meal.
Calorie counting can be very effective for some dieters, but most people find it too much hassle to keep writing down and working out the calories in every singe meal, snack, drink, etc that they eat. Often, it also makes they overly concerned with every food choice that they make, to the point that meals become depressing and inconvenient, causing them to abandon their efforts altogether. Instead, eat well, but in moderation, choosing smaller portions of food you really enjoy.
Dying for fried chicken? Make it an occasional treat, and pack half away for later. Can't resist the curry? Don't cover your plate with a large serving, but leave plenty of room for healthy accompaniments like vegetables and fruits. Can't refuse the birthday cake? Ask for a small sliver or share with a friend, and take your time eating it.

Drinking plenty of water, both before and during the meal will help you to slow down and eat less, too. Take the time, savour the taste, feel and texture of the meal as you eat it, giving your stomach time to register fullness, and the brain time to enjoy the meal so you can eat less, yet feel satisfied.

The Secret to Burning Calories Around the Clock

The Three “F’s” of Fitness

This past week I was inspired by a nurse named Beth who revealed her greatest fitness secret: Doing her job. We all know that nurses work hard; they're on their feet for long periods of time, often doing physically and emotionally draining tasks. But Beth's rule is simple: She doesn't like to go to the gym, so she uses a pedometer to count her steps while she's on duty. She starts early, so by 1pm, if she's not on track to meet her daily quota, she takes the stairs instead of the elevator, or offers to make extra trips down the hall for her co-workers. (Looking for a way to crank up your own walking routine? You can get started with my Walking For Fitness Kit - complete with light hand weights, an Indoor Walking DVD, and your very own pedometer.)

Beth is a classic example of the "functional" version of fitness. As you've heard me say before, exercise can be categorized as 3 F's:

* Fun - dancing, hoola-hooping, or playing a sport.
* Formal - specific cardio and strength training routines.
* Functional - everyday activities like walking, carrying groceries, climbing stairs, etc.

Beth's story was a great reminder that when it comes to weight loss, every little step counts, and you don't have to be at the gym to increase your calorie burn.

Run, Jump and Dance

When it comes to the Fun stuff, now is a great time to explore new types of movement, weather permitting. My daughter Kate called me from San Francisco to announce her new passion: Ultimate Frisbee! While running has always been her competitive sport of choice, she was looking for something new, and decided on a whim to join a friend for a huge Ultimate Frisbee competition in the park. Since she's a pretty hardcore athlete, she wasn't expecting much of a challenge, but she was amazed that, after an hour of playing, she got what she dubbed "the workout of a lifetime." If you're in a rut, you'll be amazed at the results when you try a new type of movement.

So, jump into your own game of Ultimate Frisbee, head to the tennis courts with a friend, or consider adding a few new dance moves to your weekly routine. My "Dance Off The Pounds" DVD is a great way to shake things up with 6 easy-to-follow routines including sizzling Latin Rhythm and even Belly-Dancing!

Mix it Up to Keep Up The Burn

Then, of course, there's the Formal. While this might not seem as enjoyable (or even practical) as the other stuff, make no mistake: jazzing up your regimen can transform your workouts from a tired chore to a ton of fun. So call up a friend and start a buddy system to meet for workouts - you'll exchange tips, ideas, and keep each other motivated. Jump into a new step or sculpting class you've never tried. Make an awesome workout play list on your iPod that inspires you to push it to the next level. Or try working with a personal trainer: many clubs offer one complimentary session, and it's a great way to learn new techniques and jumpstart your routine. The key to your success is mixing up your formal workouts with having a selection of fitness DVD’s and the right tools on hand. And of course, you don't have to leave the comfort of your home.

7 Surprising Benefits to Walking

Before the advent of cars, walking was a staple in the lives of most people throughout the United States. As common as breathing — and more common than bathing — walking was a primary mode of transportation whose benefits were taken for granted in the simple course of getting from point A to point B. Of course, time and technology have progressed to where walking is less a necessity and more a lifestyle, but the benefits of walking are just as helpful now as they were 100 years ago. If you regularly take part in the most popular physical activity in America, or if you need a good reason or two to start, here are seven surprising benefits that you can gain just by taking a walk.

Dementia Prevention

Dementia is a chronic disorder of the brain and mental processes that can cause memory problems, personality shifts, impaired reasoning and more. One in 14 people over the age of 65 suffer dementia, and one in six people over 80 have it. While exercise has long been associated with supporting brain function, recent studies show that walking can protect older brains from dementia by discouraging tissue shrinkage and preserving memory. For those with a family history of dementia, but have never been motivated to walk for exercise before, pedometers might make a difference. While the causes aren’t fully understood, researchers have found that simply wearing a pedometer increases the amount of walking that users engage in each day by at least 2,000 steps.

Increased Energy

Believe it or not, expending energy through walking will actually increase your energy overall. Especially when you walk at a quick pace, your circulation will increase, and you’ll get a burst of fresh oxygen coursing through your cells, lungs and blood stream. You’ll also relax tense muscles — all of which will make you feel more alert and refreshed. So take a walk when you feel a slump in your energy and attention, even if it’s just for 15 minutes on your lunch break.

Improved Mood

Exercise is a known mood improver. Consistent, moderately intense exercise, like up-tempo walking, can be just as effective in warding off mild to moderate depression and anxiety as antidepressants are. A brisk walk around your neighborhood releases endorphins — feel-good chemicals that ease tension and anxiety. If you’re feeling blue, or if you’ve struggled with depression or anxiety issues before, try a fast-paced walk each day to help keep your mood even.

Lowered Stroke Risk

High blood pressure and high cholesterol both increase your chances for stroke. What can help reduce both of those? Walking. Just one half-hour walk, five days a week at a brisk pace, can lower your risk of stroke by as much as 40 percent, according to South Carolina University researchers.

Support in the Fight Against Breast Cancer

According to the Journal of Clinical Oncology, women who regularly walk after a breast cancer diagnosis have a survival rate that is 45 percent higher than women who are inactive. There is also evidence that suggests that walking for the year before a diagnosis increases survival rates as well. If you’re a woman with a family history of breast cancer, walking may prove to be a wise preventative strategy.

Lowered Risk of Heart Disease

More people die of heart disease in the United States than from any other cause, and research suggests that physical activity may lower the risks of developing it. In fact, according to the American Heart Association, moderate to brisk walking is just as effective as high-intensity running in reducing risks for high blood pressure, high cholesterol and heart disease. Even just quickly walking for 30 minutes a day is enough to transform your heart health and decrease your risk for serious disease.

Reduced Stress

Sadly, stress is one of the hallmarks of contemporary life that doesn’t seem to be disappearing any time soon. If you’re like most Americans, your schedule, responsibilities, job (or lack thereof), bills, kids, health, customer service woes, lack of sleep and more can all combine to make many days full of a chronic stress that can wear and tear at your health and well-being. If you experience more stress than you’d like to on a regular basis, it’s time to lace up your sneakers and take a walk. Walking does a lot to combat stress. It boosts endorphins, which play a role in combating stress hormones, and it can also put your mind into a meditative state.

Walking is one of the cheapest, easiest and most accessible forms of exercise you can practice, and because it isn’t too hard on your body, you can also do it your whole life long. From cutting your risk for dementia and stroke to reducing stress and improving your mood, it will also make your whole life a whole lot better.