It's October already and the leaves are turning many different colors from yellow to red and finally to brown. Yes, Chicago, this means Fall is here and winter will soon follow. We all know that summer was made for beaches, concerts, parks and more. Once winter hits, we tend to hibernate and not what to come out of the house. So we become like the bears.
In this article i will explain four easy ways that you can lose weight and/or maintain it so that you aren't paying the ultimate price of making a new years resolution that deals with "losing weight."
1. Sleep does matter!
So you think sleeping five hours a day is enough? Well according to msnbc.com it's not.
- People who slept less than six hours a night experienced an increase
in their body mass index (height-to-weight ratio) more than those who
slept seven to eight hours.
- Women who slept five hours a day, or less, gained more weight than
those who slept seven hours a day, according to a 16-year study.
- People who slept less than eight hours a day had larger increases in body fat than those who slept more.
So remember, count your sheep as if they were pounds you want to lose!
2. How and what you are eating affects your weight loss/gain.
There are a few ways to go about this. If you are the kind of person that can eat six meals a day (small meals in between the 3 main meals) then by all means you are one step ahead. However, if every time you sit down to eat you are engorging yourself with a big mac, large fires and a large diet coke just for laughs, then you should not be doing six meals a day. The point of either eating three meals a day or six meals a day is to not over eat. You should eat when you are truly hungry, like when your stomach is empty. According to the ADA, eating every time you feel "slightly" hungry can result in overeating. Before you eat, ask yourself these questions:
- Am I hungry? (If unsure, wait 20 minutes and ask yourself again)
- When was the last time I ate? (If it's less than three hours, it may not be real hunger)
- Could a small snack tide me over until the next meal? (Have ready-to-eat fruits or vegetables on hand for this)
Now what to eat?
according to runnersworld.com one of the most important meals of the day is breakfast. You can start with this:
Homemade raisin bran
Description: Mix one cup of Total cereal, a packet of raisins, and 1 cup
nonfat milk. This simple home recipe with 244 calories fortifies you
with 100 percent of the Daily Value for most vitamins and minerals,
boosts your protein intake by 12 grams, and gives you a sweet, natural fiber and sugar source.
You'll Save: 50 calories, 6 teaspoons of sugar, and 5 grams of fat
compared with ready-to-serve raisin bran doused with a cup of 2-percent
Now for lunch its easy:
Subway roast beef sub sandwich
Description: Can't live without meat? You don't have to. Meat is a great
source of protein, iron, and several important minerals, and the Subway
lean 6-inch roast beef sub contains just 264 calories and 4.5 grams of
fat in a meal perfectly balanced with lettuce, tomato, and vegetables.
You'll Save: Nearly 100 calories and 12 grams of fat compared with a
tuna salad sub, and more than 20 grams of fat compared with the classic
Now for the munchies part of your day. This is when you've had breakfast and lunch but still feel a bit empty
Frozen grapes, blueberries, and/or bananas
Description: Frozen cold sweet fruits are refreshing, satisfying,
nutritious, and taste "smooth" or even creamy like many fat-filled
desserts. They're easy to store in your freezer, whether store bought or
picked-by-you-and-your-family and then frozen. Because of their
texture, temperature, and consistency, they taste sweet, and alert your
body to stop eating before you've overdone it.
You'll Save: 80 calories when you compare a whole 12-ounce bag of frozen
blueberries to a small serving of TCBY frozen yogurt, and 200 calories
and 14 grams of fat when you compare a frozen banana with a 1/2 cup of
Ben and Jerry's.
For dinner you must remember to eat three hours before you sleep! This is critical in the breakdown of food especially at night.
Idaho Supreme potato pasta
Description: Here's another wheat- and gluten-free alternative to the
real McCoy. Potato-based pasta is a delightful,
high-complex-carbohydrate, high-fiber wheat alternative. The Idaho
Supreme pasta is made from organic potatoes to help preserve the Vitamin
C, calcium, and iron necessary for strong, healthy running.
You'll Save: 20 calories per 2-ounce serving compared with traditional pastas.
Remember whatever dinner you try, make sure it isn't HIGH in FAT! I mean it. A good balanced diet and a healthy intake of food will always help you in your weight loss plan.
3. Working out for your health
Now for the fun part. We covered sleep and food now, let's cover work outs! As most people that work, you get any where from half an hour to an hour of lunch. You can break in some push ups, lunges and toe touches! A good at home work out is push ups. Also a few jumping jacks will get the blood pumping. Do something that requires movement, such as running in place. I may look weird at first but once you get the mentality that you are doing this for your health, you will feel better about doing weird exercises at work. Look at http://www.menshealth.com/ or www.womenshealth.com.
4. Hydrate! Hydrate! Hydrate!
This is one of the most important part of your health. Coffee and energy drinks may not be bad if you take them in moderation, but remember, water is the best fluid you can have. A lot of people mistake hunger for thirst. Your body gives out the same want for water as it does for food. You may not like to drink water since it doesn't have sugar or carbonation but, water fills your hunger!
Yes, drinking eight cups a day of water keeps your hydration under control including your hunger. Remember, your body is made up of about fifty to sixty five percent of water. You need this to live! So, a healthy intake of water daily will suffice for your body's thirst.
It's really simple to keep your weight under control. I am not saying to skip out and that delicious cheeseburger or that slice of pepperoni pizza. All I ask is that you do it in moderation. If you can afford to run on a treadmill at a speed of five miles an hour for an hour, then go ahead and have that cheeseburger.
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