Small changes add up to big results over time, especially if you’re looking to lose weight with tweaks to your nutrition and fitness habits. Moreover, making simple changes gradually helps ensure it’s an overall lifestyle change and something that’s sustainable long term — preventing the likelihood you’ll gain the weight right back.
“People should plan to establish habits that they can follow indefinitely,” says Tami Smith, a certified personal trainer based in Williamstown, Massachusetts. “They should ask themselves this question: ‘Is this something that I can see myself adhering to forever?’ If the answer is no, then it’s not a great plan.”
The healthy habits outlined below are ideal for starting small, although if it’s still intimidating, don’t worry, you can always go at your own pace and implement two a week or even two a month. Find what works best for your lifestyle and build from there.
While it’s a great plan to form better weight-loss in the new year, you can always start (or return to it) anytime.
Replace some of your caloric beverages with water. Keep a water bottle nearby to encourage you to drink regularly throughout the day. “Increasing one’s water intake is definitely an important tool in any weight-loss program since it can help fill you up,” says Keri Gans, RDN, a nutrition consultant based in New York City and author of “The Small Change Diet.” “If someone does not like the taste of water, I suggest flavoring it with fruit slices or herbs or pouring a glass of sparkling water.”
Adding short spurts of exercise to your schedule increases your step count and also helps counteract the negative effects of sitting. “Three 10-minute walks per day can eventually be condensed to two 15-minute walks per day, then one 30-minute walk,” says Smith. After that, you might want to continue to increase your distance, notes Smith.
Instead of eliminating certain items from your diet, gradually add more fruits and vegetables, which provide several important vitamins and minerals and nutrients like fiber that keep you full. Over time, you may find yourself gravitating toward produce, instead of processed foods, which saves calories and helps you shed pounds. “Choose to have one fruit per day, perhaps as a dessert with lunch, and then build to 2–4 servings per day,” says Gans. The same goes with vegetables; gradually build them into your diet, starting with breakfast. The more successful you are, the more likely you are to keep including more.”
Bodyweight exercises are awesome for improving strength and building lean muscle, which can help burn more calories.“I recommend starting with bodyweight exercises before attempting to add weights to the mix,” says Smith. Pick a bodyweight exercise (or two) to master such as lunges, burpees or pushups. Perform 4 sets of 12–15.
If mindless snacking is your downfall, consider what you’re eating and your portion sizes. “View snacks as mini-meals,” suggests Gans. “Focus on enjoying something that is less than 200 calories, contains under 6 grams of added sugar, more than 5 grams of protein, and at least 3 grams of fiber.”
You’ll be more likely to follow through long term if you stick with a pace that feels achievable.
“Start at a low intensity and build as your fitness levels improve,” says Sergio Pedemonte, a certified personal trainer based in Toronto. Go for a walk, do some gentle yoga or cycle at an easy effort, for example.
Writing down what you eat and drink can help you realize every morsel you’re consuming, including food you steal from other people’s plates or bites you sample while cooking. “Many people who are starting a weight-loss program benefit from food journaling,” says Gans. “It enables them to see exactly what they are eating and when, as well as mistakes they may be making.” Use an app like MyFitnessPal to help you notice trends and make healthy swaps.
“I recommend beginners start with 2–3 full-body workouts a week for one month before moving into split training — i.e., upper-body and lower-body workouts,” says Pedemonte. This can help you get the most bang for your buck at the start, and it doesn’t have to be super long, either. Try this 10-minute, no-equipment, total-body workout.
Think about the healthy changes you want to make to your diet — high-protein make-ahead breakfasts, more fruits and vegetables, fewer soft drinks — and map out the items you’ll need the next time you get groceries. “Planning meals ahead of time and shopping accordingly is one of the best ways to set yourself up for success,” says Gans. It’ll save you time, money and calories.
You might feel like pushing yourself, but avoiding too much too soon may keep you from becoming sidelined unnecessarily. “Starting slow minimizes the risk of getting injured the first week,” says Pedemonte. One way to make sure you’re not overexerting yourself is to calculate your heart rate zone (or use a monitor like Wahoo Fitness TICKR to do it for you) and aim to stay in zones 1–3 this week and progress until you can spend more time in zones 4 and 5.
Remember, consistency beats perfection for losing weight. If you’re eating healthily 80% of the time, you’re on target. If you slip up, don’t feel like all is lost — just be prepared to follow healthy habits again at the next meal. “Healthy eating does not mean choosing healthy foods 100% of the time,” underscores Gans. “One of the best things you can do to set yourself up for success is already be mentally prepared for some failure.”
Fitness challenges, like this 31-day squat, lunge and pushup plan can help you commit to moving your body daily. Building and maintaining a streak can be motivating and keep things exciting. “It’s a great way to connect with others, particularly during these times,” notes Smith, so be sure to get your loved ones involved.
Sleep is often overlooked, but it greatly impacts nutrition, fitness and weight loss. Aiming for quality sleep (at least 7–8 hours per night), can help curb cravings, allow your body to recover after a tough workout and keep hormones in check to support weight loss. “Setting a bedtime allows you to make better decisions about what you eat and when you eat it,” says Pedemonte. “[And] while the body is sleeping, it goes through a recovery process that allows the body to burn fat, repair tissues and build muscle.” Check-in with how much sleep you’re getting, and if it’s not enough, set your bedtime 15 minutes earlier each night until you hit your goal.
Source: My Fitness Pal
Lunges are a popular strength training exercise among people wanting to strengthen, sculpt, and tone their bodies, while also improving overall fitness and enhancing athletic performance.
This resistance exercise is popular for its ability to strengthen your back, hips, and legs, while improving mobility and stability. Lunges are ideal for those wishing to get stronger and for current athletes, including runners and cyclists.
Continue reading to take a look at the benefits of lunges along with what muscles they target and a few variation options.
1. Weight loss
Lunges work the large muscle groups in your lower body, which builds leans muscle and reduces body fat. This can increase your resting metabolism, which allows you to burn more calories and trim excess weight.
If you’re looking to lose weight, push yourself to your outer limits by including lunges in a high-intensity circuit training routine using heavy weights.
2. Balance and stability
Lunges are a lower body unilateral exercise since you work on each side of your body independently. The single-leg movements activate your stabilizing muscles to develop balance, coordination, and stability.
Working one leg at a time causes your body to be less stable, which forces your spine and core to work harder to stay balanced.
3. Alignment and symmetry
Lunges are better than bilateral exercises for rehabilitation since they can correct imbalances and misalignments in your body to make it more symmetrical.
If you have one side that’s less strong or flexible, spend a bit of extra time working on this side so you don’t overcompensate or overuse the dominant side.
4. Stand taller
Lunges strengthen your back and core muscles without putting too much stress or strain on your spine. A strong, stable core reduces your chance of injury and improves your posture, making common movements easier.
5. Stationary lunges
Stationary lunges target your glutes, quadriceps, and hamstrings. You’ll put most of your weight on your front leg and use your back leg to balance, stabilize, and support your entire body.
You’ll want to get the form down since stationary lunges are the foundation for all the lunge variations.
6. Side lunges
Lateral lunges develop balance, stability, and strength. They work your inner and outer thighs and may even help to reduce the appearance of cellulite.
Side lunges train your body to move side to side, which is a nice change from your body’s normal forward or twisting movements. Plus, side lunges target your quadriceps, hips, and legs at a slightly different angle, thus working them a little differently.
Pay attention to the outsides of your legs and work on activating these muscles as you do these lunges.
7. Walking lunges
To do walking lunges, you’ll need balance and coordination. The walking variation targets your core, hips, and glutes, and improves overall stability. They also increase your range of motion and help to improve your functional everyday movements.
To make walking lunges more difficult, add weights or a torso twist.
8. Reverse lunges
Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg. This is ideal for people who have knee concerns, difficulty balancing, or less hip mobility.
Reverse lunges allow you to be more balanced as you move backward, changing up the direction from most of your movements and training your muscles to work differently.
9. Twist lunges
You can add a twist to stationary, walking, or reverse lunges to activate your core and glutes more deeply. Twisting lunges also require balance and stability as you twist your torso away from your lower body while maintaining the alignment of your knees.
You’ll also activate the muscles in your ankles and feet.
10. Curtsy lunge
Curtsy lunges are great for strengthening and toning your derrière, which is excellent for your posture. Strong glutes also prevent and relieve back and knee pain, all of which help to improve your athletic performance and lower your risk of injury.
Curtsy lunges also sculpt and strengthen your hip adductors, quadriceps, and hamstrings as well as improve hip stabilization. Use a kettlebell or dumbbell to up the intensity of this variation.
11. Lunges and squats
Lunges and squats both work your lower body and are a valuable addition to your fitness regime. You may favor lunges if you have low back pain since they’re less likely to strain your back. Consider focusing on squats if you feel more stable in this position.
Since this pair of exercises will work your body in similar ways, it’s a matter of personal preference to see if either exercise feels better for your body or brings you the best results. Of course, adding both lunges and squats to your routine is beneficial.
Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs. Improving your appearance isn’t the main benefit of shaping up your body, as you’ll also improve your posture and range of motion.
Lunges target the following muscles:
- back muscles
- gluteal muscles
Lunges are simple, making them accessible to people who want to add them to part of a longer routine or do them for a few minutes at a time throughout the day. You must stay on track and be consistent to maintain your results over time.
If you do lunges regularly as part of a larger fitness routine, you’ll notice results in terms of building muscle mass and shaping up your body. You’ll likely feel the results before they are visible.
You may develop tight, toned, and stronger muscles and start to lower your body fat percentage within a few weeks. More noticeable results may take a few months to develop.
For each lunge variation, do 2 to 3 sets of 8 to 12 repetitions. If you feel yourself starting to plateau, up the intensity by doing more difficult variations, adding weights, or increasing the amount you do.
Sandwiches are a lunchtime staple and it’s easy to make healthy high-protein versions of your favorites, like turkey or steak. However, deli meat often gets a bad rap for being highly processed (which ups the sodium content). Still, “cold cuts can definitely fit into a well-balanced diet, but the frequency may depend on the type,” says Keri Gans, RD, author of “The Small Change Diet.”
Here, a look at how different cold cuts compare nutritionally, why sodium content matters and how to make a healthy sandwich that helps you reach your health goals.
As you can see, turkey, ham and roast beef run pretty similar in terms of calories, fat and sodium. It’s salami that is markedly higher in fat (including saturated fat) and sodium.
THE SODIUM DILEMMA
“The problem with many deli meats is they are very high in sodium, and for salt-sensitive individuals, this may increase their risk for high blood pressure and heart disease,” says Gans. Even if you’re not particularly worried about salt, think about how you feel after eating a sandwich packed with cold cuts. “For some people, very high-sodium foods can cause bloating, which leads to GI discomfort,” she adds.
Cold cuts are among the top 10 sources of sodium in the American diet, reports the Centers for Disease Control and Prevention. Consider that the recommendations are to limit your sodium intake to 2,300mg per day. If you’re eating a sandwich with bread, deli meat, cheese and mustard, you may get 1,500mg of sodium in a single meal, says the CDC — and that’s before sides like chips and a pickle.
ARE PRESERVATIVES A PROBLEM?
Deli meat often contains nitrates or nitrites, which are added as preservatives to keep slices fresh. A report from the American Institute of Cancer Research and the World Cancer Research Fund says there’s evidence consuming processed meats daily increases the risk of colorectal cancer. It’s less clear, however, if it’s the nitrates specifically or because of other factors such as lifestyle. “More research is needed, but, in moderation, deli meat is safe,” says Gans.
TIPS FOR EATING DELI MEAT
If you eat a lot of deli meat, look for those free of added nitrates or nitrites. Applegate is one example; major brands also have lines free of these preservatives, says Gans.
Most people should also opt for cold cuts that are lower in sodium (you can look for low-sodium or reduced-sodium on the label). If you have a sandwich, it’s also a good idea to cut back on saltier foods for the remainder of the day.
Choose wisely: “Turkey, ham or roast beef are better choices than salami, bologna or pastrami, because they are lower in sodium, calories and fat,” says Gans. “Fresh roasted” is another buzzword to look for at the deli counter, she says. “These may include fewer preservatives, and thus, less sodium.”
HOW TO BUILD A HEALTHY SANDWICH
Gans advises using four slices of deli meat, max. “Build bulk by adding veggies, not more meat,” she says. Along with the standard lettuce and tomato, consider piling on cucumbers or sliced carrots for crunch or using grilled veggies as toppings. Avocado or hummus can replace mayo or cheese as a spread, which adds healthy monounsaturated fats.
You can also cut down on sodium by using one piece of bread and making it open-faced. Or, try placing a couple pieces of turkey between two slices of bell peppers as the “bread,” or roll it up in hearty greens like kale or collards.
Source: My Fitness Pal
Losing weight doesn’t always have to be about deprivation and denial. In fact, it shouldn’t be. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far more satisfied and content on less. Many of the foods people think are off-limits when it comes to losing weight are the very foods that have the ability to actually help us reach our goal. Here are eight foods that cannot only help you reach your weight-loss goal, but help you keep it off for good.
So how can you keep your body happy and healthy without missing the fun that summer celebrations bring? Read on for nine tips on how to enjoy parties while still keeping your health in mind.
1. Eat before you go.
Heading out to a graduation soiree where you know there will be killer desserts? Try eating a light, healthy meal before you go. You won’t be hungry for the main event like fatty fried chicken and instead will have room for that slice of cake. Even the smallest snack can help when it comes to having control over the buffet table. Just remember, no matter what you do, don’t go to a party starving. You’re likely to enter a “see-all-eat-all” mentality and go overboard.
2. Bring a healthy dish to pass.
By bringing a dish to pass, you’ll at least know there will be one healthy option to eat. Serve yourself a portion of your healthy contribution and supplement it with smaller portions of a few more indulgent items. Not only can you keep your diet in check, but you’ll also enable others to enjoy a lighter option.
3. Taste test.
The first time you visit the food spread, take a little bit of everything you want to try. Give it all a taste and decide on your favorites. Then go back and dish up what you know you will truly enjoy. This will prevent you from eating foods that are just so-so to your taste buds but are also high in calories and fat.
4. Distract yourself.
After trip one to the dessert table, walk away. Don’t stand or sit near it, as this can increase the temptation to make a return trip. Instead, offer to help the host out with dishes, take a break from the party to walk around the park or venture to the backyard to check out what else might be going on.
5. Be active.
After eating, don’t just sit around. Instead, get up and join in that slow-pitch softball game, round of cornhole or sand volleyball match. You might even burn enough calories to warrant an extra piece of cake!
6. Be mindful of your beverages.
Sure, nothing says it’s a party like a cold Spotted Cow or a fruity margarita. And by “a,” I mean one. Calories from beverages — whether it be from beer, mixed drinks, lemonade, punch or soda — can add up fast. Guzzle down two cans of Coke and you’ve just consumed 280 calories and nearly 80 grams of sugars. That’s about 20 teaspoons! Bottom line: it’s just as important to choose your beverages carefully as it is to choose your eats. Stick to one beverage of choice and then switch to water, diet soda or unsweetened tea.
7. Pack along a piece of gum.
After you’ve finished your first plate, whip out this little lifesaver. Choose a minty flavor to curb any cravings for another piece of chocolate cheesecake and to help take your mind off of food.
8. Balance your plate.
Just as you would for a typical dinner around the table at home, try to balance your plate. Load at least half of it with fruits and veggies, a quarter with lean protein, and the other quarter with grains. (Whole grains are best!)
9. Use a dessert plate.
Swing by the dessert table first before hitting up the food, but only to snatch a smaller, dessert-sized plate. Ditching an oversized dinner plate in favor of a smaller plate aids in portion control and will prevent you from overindulging right off the bat.
Now, I’d have to admit that part of the “party” is definitely the food, and that it’s perfectly okay to indulge every once in a while. But for all those other times, stick to these nine tips and you’ll be on your way to celebrating not only the occasion but also your commitment to a healthier lifestyle!
Source: BY KATE CHYNOWETH