Hello Fit-NOW Friends!
I hope you had a great weekend! I came across this article and instantly thought, "Hey! No pain no Gain!" But not ever detail has to be painful! The WebMD Weight Loss Clinic-Feature's the following article written by Wendy C. Fries.
Painless weight loss? If you're desperately trying to squeeze in
workouts and avoid your favorite high-calorie treats, it can seem like
there's nothing pain-free about it.
Yet while eating
healthier and slipping in exercise does take some work, it really
doesn't have to require heroic effort. Making just a few simple
lifestyle changes can pack a big weight loss punch over time.
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Always Late? Find Out Why By Keith Ablow, M.D. It’s high time to figure out what’s making you perpetually behind. Here,
strategies to help you get out of the lateness rut.
Some years ago when I was chief resident in psychiatry at the New England
Medical Center, I decided it was finally time to enter therapy myself. I was
dating the woman who would later become my wife and I wanted to explore why I
hadn’t yet committed to her.
So I booked an appointment with a noted psychiatrist, about 10 miles from my
home, and left... Read the Always Late? Find Out Why article, WebMD spoke to weight loss experts and everyday people who've
figured out a few painless ways to lose weight -- and keep it off. Here
are their top tips on how to lose weight without sweating it too much.
1. Add, Don't Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries,
juicy grapes, or crunchy snow peas. Slip those favorite fruits into your
bag lunch and breakfast cereal; add the veggies into soups, stews, and
sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods,
but do remember to keep an eye on overall calories. And don't forget to
add in something physical, too, whether it's doing a few dance moves
before dinner, shooting hoops, or taking a quick stroll.
2. Forget About Working Out
If the word "exercise" inspires you to creative avoidance, then
avoid it. Maybe the trick to enjoying a workout may be to never call it
working out.
"There's some truth to that," Grotto tells WebMD, and once you
start your not-calling-it-exercise plan, Grotto says you'll discover
"the way good health feels knocks down the roadblocks that were
preventing you from exercising in the first place."
So burn calories and invigorate muscles by beachcombing, riding
bikes, grass skiing, making snow angels, hiking, washing the car,
playing Frisbee, chasing the dog around the yard, or even enjoying great
sex. After all, a rose by any other name ...
3. Go Walking
Walking when the weather's nice is a super-easy way to keep fit,
says Diane Virginias, a certified nursing assistant from New York. "I
enjoy the seasons," she says, adding that even when she's short on time
she'll go out for a few minutes. "Even a five minute walk is a five
minute walk."
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
- Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a
few of these tips, you may find yourself with a low-impact, 30-minute
workout easily tucked under your belt.
4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to
switch to lower-calorie versions of the foods you crave. A pizza tastes
just as good with reduced-fat cheese, and when you garnish low-fat ice
cream with your favorite toppers, who notices those missing calories?
And while you're trimming fat calories, keep an eye on boosting
fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten
family favorites, you can easily amp up the fiber by adding a cup of
whole wheat flour to your pizza dough, or toss a handful of red bell
peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try
switching from high-calorie favorites to diet soda or light beer, or
maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of
the low-cal option, then increase the ratio as your taste buds adjust.
And don't forget to keep pouring that ultimate beverage, says Magee:
water!
5. Because Hydration Helps -- Really!
Down some water before a meal and you won't feel so famished,
says David Anthony, an information technology consultant from Atlanta.
"Drinking a glass of water before a meal helps me watch what I eat. … I
don't just hog everything, since I'm not so hungry."
Magee, who also writes the "Healthy Recipe Doctor" blog for
WebMD, adds that for the compulsive snacker it's a great idea to keep
no-calorie beverages at hand "as a way to keep your mouth busy and less
likely to snack on junk food."
Going to a party? Grab a low-cal drink in one hand and keep it
there. Not only does it make it harder to graze the buffet, but you'll
also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may
also help your workout, says Anthony. Staying hydrated means "I can
exercise more, and longer, than if I don't drink water."
6. Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
"When we go out, I often share a meal with my wife," Anthony
tells WebMD. "We've been known to split a dessert, even a pint of beer.
That way, we don't feel stuffed, and we save some money."
You can share more than just a meal out. Why not double up on a
bicycle built for two? Go halves on the cost of a personal trainer?
Maybe split a gym membership?
"When you're trying to eat better or get more exercise, you can
be more successful if you do it with a partner or group," says Grotto.
"The community, the partnership, whether online or in person, it really
helps."
Twice the motivation, without twice the effort -- a steal of a deal.
7. Tune In, Tone Up
The American Heart Association knows what we love: television.
And they also know we need to get more exercise. So why not combine the
two, they ask?
Try dancing to the music when you tune into your favorite music
show, or practice some stress-relieving cardio boxing when your least
favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the
treadmill, or slip in a little strength training doing bicep curls with
cans of your favorite fizzy beverage as weights. Or get inspired to
really focus: Put in a high-energy exercise DVD and get motivated by the
pros onscreen.
It doesn't matter exactly what you do, so long as you're up and
active. Aim for at least 15 minutes, says the AHA. But who knows? If you
get really engrossed, you just might outlast the last survivor.
8. Size Matters
Eating less without feeling denied is as close as your dinnerware.
That's because while a small portion served on a large plate can
leave you craving more, a smaller plate gives the visual signal that you
already have more.
"People go by physical cues," when they eat, Grotto tells WebMD.
We know we've had enough because we see the bottom of our bowl or plate.
"A smaller plate full of food just feels more satisfying than a large
plate with that same amount of food on it."
And don't forget smaller bowls, cups, and spoons. For example,
try savoring a bowl of ice cream with a baby spoon. Not only does the
pleasure last longer, but your body has time to register the food you've
eaten.
9. Get Involved, or at Least Get to the Table
When your weight loss efforts lead to boredom or too much
self-focus, get occupied with something else. "I eat more if I'm bored,"
says Virginias, "especially if I'm eating in front of the TV."
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics,
discovering yoga, or enjoying painting. Or maybe you want to help a
child with a science project, repaint the bedroom, or take a class. The
key: Have a life outside of weight loss.
Already busy enough? Then at least eat your meals at the table.
"The TV is distracting, and I'm just not conscious of eating," Virginias
tells WebMD. "Once I'm at the table, with a place setting, I'm much
more aware of what I'm eating."
10. Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn't exactly
painless, it may help to know that keeping weight off generally gets
easier over time.
That's the result of a study published in Obesity Research,
where researchers found that for people who had lost at least 30 pounds
-- and kept it off for at least two years -- maintaining that weight
loss required less effort as time went on.
So if you crave the results reported by successful "losers" like
these -- improved self-confidence, a boost in mood, and better health --
cultivate patience. You may find your way to sweet (and nearly
painless) weight loss success.
11. Bonus Tips
If 10 tips for painless weight loss (or maintenance) aren't
enough, how about trying some of these ideas from WebMD's weight loss
community members?
-
Eat at the same times every day (including snacks). Sure
you can't do this all the time, but some people find that knowing when
to expect their next meal or snack makes them a lot less likely to
graze. Our body appreciates rhythms, from seasons to tides, so why not
give it what it craves?
-
Make only one meal. Instead of making something high-cal
for the family and low-cal for yourself, get everyone on the same
healthy-eating page. Weight loss and maintenance is easier when
everyone's eating the same thing -- and you're not tempted to taste
someone else's calorie-dense food.
-
Remember that little things add up.
So keep eating a little fruit here, some veggies there,
continue grabbing 10 minute walks between meetings. Weight loss is a
journey guided by your unique needs, so hook into what works for you --
and do it!
Until Next time!
Keep healthy, keep safe and keep going!
Have an awesome day!
♥Fit~NOW~Girl♥
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