New Year's Resolutions and Weight Loss Goals
Every year many people make New Year's resolutions. Some vow to lose the holiday weight gain. Many say they will quit smoking. A few promise to eat right and exercise everyday. There are many resolutions made. However, few are ever kept. This year, skip the resolutions. Make a plan. Stay focused on portion control. Continue counting calories. Make wise food choices. Learn how to avoid temptations, lose the unwanted pounds and prevent future weight gain. With a little determination and a lot of discipline, this could be the year to say no to the never ending diet and "yes" to a brand new healthy way of living.
Healthy Lifestyle Choices
Living healthier is a choice. Once the decision is made to do this, stick with it. Constantly reaffirm that decision with positive reinforcement. Get family and friends involved for support. Don't try to make too many changes all at once. Take everything slow and steady.
Portion Control
Keep a food journal. Become more conscious about food choices and the amounts consumed. Portion control is key to losing and maintaining weight. To control portions, always choose the smallest plate available. Take a small serving of whatever is being offered and never go back for seconds.
Food Choices
Food consumption is necessary to provide energy and maintain normal body function. Healthy food choices are those that provide the most benefit to the body. To build muscle, always include a source of protein in each meal. Good sources of protein include lean meat, skinless breast of turkey or chicken, egg whites and soy-based foods.
Along with a serving of protein at each meal, drink plenty of water and eat all the fresh leafy green and colorful vegetables desired. Avoid potatoes and corn. These are starches and contain a lot of sugar. If potatoes are desired, choose a sweet potato (or yam). Vegetables like lettuce, spinach, broccoli, peppers, and onions are considered "free" vegetables because of they are full of vitamins, low in calorie and high in water content.
Fiber and whole grains are also essential to a healthy lifestyle. High fiber foods help control glucose levels and aid in food digestion. Choose whole wheat or whole grain breads, cereals and pastas whenever possible.
Exercise and Weight Loss
Counting calories, controlling portions and eliminating much of the fat, sugar and salt from an eating plan can result in weight loss. However, to maximize weight loss efforts and increase metabolism, cardiovascular exercise and strength training must be incorporated into daily routine. Start slow. Begin walking around the neighborhood for 20 to 30 minutes each day. Start lifting small hand weights for five to 10 minutes each day. When that becomes comfortable, add a longer walk or heavier weights.
To increase metabolism, muscle and heart rate must increase. A daily combination of strength training, and aerobic exercise will slowly increase endurance and muscle mass. Decrease body fat and increase muscle mass to speed up body metabolism. Have a variety of different exercise options to choose from each day to avoid boredom and burn-out. Take a walk one day and lift hand weights or complete a home exercise video. On another day, consider choosing a brisk jog around the neighborhood. If a pool is available, consider swimming laps or doing water aerobics. Keep it versatile.
Also, if possible, exercise with a buddy for constant positive reinforcement and support. The key is to stay motivated, stay focused and keep moving. Try to do a little more each day. Keep increasing the length of the workouts and the intensity of each workout
Keep The Weight Off
Count calories, control portions. Make wise food choices, and incorporate daily physical activity into everyday life. The longer these things are done on a daily basis, the more they will become habit and part of a healthier lifestyle. Over time, unwanted pounds will be shed, muscle and metabolism will increase and it will become easier to maintain weight loss goals. Don't quit. Make these changes for life. Get off the diet track. This year choose a lifestyle change that will keep the weight off forever.
Healthy Lifestyle Choices
Living healthier is a choice. Once the decision is made to do this, stick with it. Constantly reaffirm that decision with positive reinforcement. Get family and friends involved for support. Don't try to make too many changes all at once. Take everything slow and steady.
Portion Control
Keep a food journal. Become more conscious about food choices and the amounts consumed. Portion control is key to losing and maintaining weight. To control portions, always choose the smallest plate available. Take a small serving of whatever is being offered and never go back for seconds.
Food Choices
Food consumption is necessary to provide energy and maintain normal body function. Healthy food choices are those that provide the most benefit to the body. To build muscle, always include a source of protein in each meal. Good sources of protein include lean meat, skinless breast of turkey or chicken, egg whites and soy-based foods.
Along with a serving of protein at each meal, drink plenty of water and eat all the fresh leafy green and colorful vegetables desired. Avoid potatoes and corn. These are starches and contain a lot of sugar. If potatoes are desired, choose a sweet potato (or yam). Vegetables like lettuce, spinach, broccoli, peppers, and onions are considered "free" vegetables because of they are full of vitamins, low in calorie and high in water content.
Fiber and whole grains are also essential to a healthy lifestyle. High fiber foods help control glucose levels and aid in food digestion. Choose whole wheat or whole grain breads, cereals and pastas whenever possible.
Exercise and Weight Loss
Counting calories, controlling portions and eliminating much of the fat, sugar and salt from an eating plan can result in weight loss. However, to maximize weight loss efforts and increase metabolism, cardiovascular exercise and strength training must be incorporated into daily routine. Start slow. Begin walking around the neighborhood for 20 to 30 minutes each day. Start lifting small hand weights for five to 10 minutes each day. When that becomes comfortable, add a longer walk or heavier weights.
To increase metabolism, muscle and heart rate must increase. A daily combination of strength training, and aerobic exercise will slowly increase endurance and muscle mass. Decrease body fat and increase muscle mass to speed up body metabolism. Have a variety of different exercise options to choose from each day to avoid boredom and burn-out. Take a walk one day and lift hand weights or complete a home exercise video. On another day, consider choosing a brisk jog around the neighborhood. If a pool is available, consider swimming laps or doing water aerobics. Keep it versatile.
Also, if possible, exercise with a buddy for constant positive reinforcement and support. The key is to stay motivated, stay focused and keep moving. Try to do a little more each day. Keep increasing the length of the workouts and the intensity of each workout
Keep The Weight Off
Count calories, control portions. Make wise food choices, and incorporate daily physical activity into everyday life. The longer these things are done on a daily basis, the more they will become habit and part of a healthier lifestyle. Over time, unwanted pounds will be shed, muscle and metabolism will increase and it will become easier to maintain weight loss goals. Don't quit. Make these changes for life. Get off the diet track. This year choose a lifestyle change that will keep the weight off forever.
You've added this content to your favorites.
Post your comment
Load More
