Tips for Exercise and Weight Loss

Keep a food journal. Write down what you eat, when you eat it, and most importantly, what feelings seem to drive your “hunger.”

The opposite of exercise is innercise — taking a look inside and working on your emotional and spiritual health.

You can find humor in the midst of stress. This is when you really need it and when your sense of humor seems to abandon you.

Say “thank you” after a compliment instead of your natural reaction to discount it. Remember if someone were to give you a gift you would say “thank you.” Be gracious, accept the compliment, and take it in.

Make every effort to exercise regularly (using an exercise program approved by your physician). Regular exercise can help to better control your blood sugar levels.

According to the American Diabetes Association, 20.8 million Americans have diabetes, but 6.2 million do not know they have it. Ask your physician if you or other family members should be tested.

When walking, try to walk on your heels with your toes off the ground. This will stretch and strengthen your calves and shins.

A study at Washington University of Medicine in St. Louis found that when walkers moved faster they burned as many calories as runners moving at the same pace.

Because walking is a weight bearing activity, it can help increase bone density, especially in your legs and spine.

Your legs and buttocks contain the largest muscles in your body. Therefore, the more you use them, the more calories you burn.

Change your exercise routine on a regular basis — you won’t get bored and your body will continue to improve.

A good fitness plan incorporates aerobic exercise, strength/resistance training, stretching and flexibility.

Studies show that your body continues to burn calories at an accelerated rate after exercising.

Researchers from Tufts University report that loss of muscle mass from aging can be reversible through weight training.

At your local coffee shop, order a tall nonfat latte (210 cal, 0 g fat) instead of a regular tall latte (280 cal, 8 g fat).

Do you love soups? Always try to cook soup a day ahead and skim the fat that congeals on top the next day.This is a great way to reduce fat, especially saturated fat, without sacrificing flavor.

Don’t mistake thirst for hunger. To prevent this common pitfall, keep a bottle of water at your desk and try to refill it every few hours.

Halve it all… Any time you’re faced with a mega-serving (like a giant sub or a huge plate of pasta at a restaurant), immediately divide it in half, ask for a doggie bag and take the rest home.

Stock your pantry with dried spices and herbs, they add tons of flavor to meals without adding fat or calories.

Buy pre-cut and/or washed vegetables for easy salads or steaming.

Making time for activity/exercise is not only important for weight loss but also for stress management.

You’ve only failed if you’ve failed to try.

Take a bath by candlelight with soft music playing.

Add circuit training to your workout for variety. Go from exercise to exercise with a little break between — you can challenge your entire body in one workout.For example, run for 10 minutes, bike for 10 minutes, and row for 10 minutes.

At the end of each day, write about the activities you’ve engaged in to feel good about your body.

A mind is like a parachute, it only functions when opened.

Ask yourself if you are confusing your need for rest, or self-care, with the need for food? Ask if you are feeling deprived of food, sleep, etc. and are trying to fill yourself up with food to keep going?

Stop eating when satisfied, instead of stuffed.

A negative body image will make weight management more difficult. Read books that will help you have a positive body image.Having a positive body image, regardless of your size, is important to your self-love.

Make your sandwiches with 100 percent whole wheat bread. It has double the fiber of white.

To help with portion control, place measuring spoons, measuring cups, and your food scale in an easily accessible place on your counter.This way, you are more likely to use them.

Add garlic when you stir-fry or steam veggies to pump up the flavor. Don’t have time for peeling and mincing? Look for peeled garlic in the produce section or minced garlic in a jar.

Try this lower-fat trick to thicken soups and sauces (instead of flour and fat):Try a cornstarch paste, or use pureed cooked potatoes, or carrots (depending on the flavor and/or color of your recipe).

Buy a better loaf: choose bread with a minimum of 2 grams of fiber per slice.

According to a report from the American Heart Association (AHA), Americans only get about half as much fiber in their diets as they need. Aim for 25 to 30 grams per day from foods like whole grains, legumes (beans), vegetables and fruits.

Make a high-fiber, low-fat afternoon snack out of sliced apples or pears and reduced fat whole wheat crackers.

Spread sweet, creamy apple butter (35 cal, 0 g fat) or fat free cream cheese on a muffin or bagel instead of regular butter (100 cal, 11 g fat).

Looking for the fountain of youth? Research indicates regular exercise, a healthy diet and regular mental stimulation can help you live longer and a better life.

Remember, a little bit of change each day is what leads to permanent change. Take care of the house you live in — your body.

Dream about the future, build upon that dream, and then do what it takes to get there.

Decide on a realistic weight that you’re comfortable with and strive to get there slowly. You didn’t put weight on overnight, nor will you lose it quickly.

The greatest power that a person possesses is the power to choose.

The greater the obstacle, the more the glory in overcoming it.

Always bear in mind that your own resolution to succeed is more important than any one thing.

Keep a record of your fitness efforts to remind yourself how well you are doing. Write in your daily fitness log or put a sticker on the calendar every day you exercise.

Try a new form of exercise today — an aerobics class, in-line skating, cycling or exercising with a friend.

Sports such as tennis, soccer, hockey, swimming, football or basketball are not only fun but can also be an excellent form of exercise and a great way to socialize, too.

Join a health club and work out during lunch, or before or after work.

Date night? Go dancing, bowling or roller-skating instead of to the movies.

If you are taking public transportation (bus, subway, etc), get off a few stops early and walk the rest of the way.

Learn from the past — why didn’t your last exercise program work? Too time consuming? Too difficult? Did you hurt yourself? Too boring? Too expensive? Use your answers to these questions to design a new workout that better meets your needs and interests.

Wonder why your black pepper lacks zing? Ground pepper can lose its flavor in six months or less.Buy small containers more frequently. Better yet, indulge in a pepper grinder, buy the peppercorns and grind it fresh every time.

Good news!You don’t have to devote 30 uninterrupted minutes of time to your exercise routine.Just accumulate 30 minutes in a day’s time (in no less than 10 minute increments) and reap great benefits.

Lose weight, says the Arthritis Foundation. You won’t just look better, you’ll feel better… every extra pound you carry around translates to added stress to your knees and hips. Excess weight can mean more pain, no matter which form of arthritis you have

Shop for quick, low fat snack items like fresh fruit, 100-calorie packs, baby carrots, lowfat or fat free yogurt, part skim cheese sticks and reduced fat whole wheat crackers.

Tub margarine is lower in trans fatty acids than stick margarine. Trans fats act like saturated fats in the body so choose a trans fat free tub margarine when you can.

The deeper the green color of the lettuce and other greens, the more the nutrients.For example, choose baby spinach or romaine over iceberg lettuce.

Make double duty out of your exercise by moving your arms and legs at the same time.Try a rowing machine, a ski machine, or an elliptical trainer.

Spending time outdoors can be truly uplifting and can help you stay motivated.

Beginning today, make a promise to yourself to stop looking for a quick fix and start looking to regain a healthier perspective on eating well.

Beauty is both inside and out.

A journey of a thousand miles begins with a single step.

Eating a reasonable amount of calories paired with regular exercise is the key to unlocking the door to successful weight loss — and maintaining the loss.

The true definition of diet should imply health, vitality and nutrition.

Think SAS (small and simple). Snacks should be small in portion and easy on your time.

A goal without a plan is just a wish. -Antoine de Saint-Exupery

Focus your thoughts in the positive direction of a healthy lifestyle; both body and mind willreap benefits.

Looking for lots of vitamin C for just a few calories? Try a medium kiwi (70 mg).

Round up a support group of friends who feel the same way you do and encourage one another.

Surround yourself with people who support the lifestyle changes you are making.

Changing your body not only improves you physically, but mentally and spiritually as well.

Exercise enjoyment is the key to sticking to a healthy lifestyle.

Set Goals….Goals can be wonderful incentives to continue with an exercise program.

Try to have 3-5 servings of different colored fruits and vegetables daily.This is one easy method of ensuring that you take in a wide variety of nutrients each day.

Beans provide as much protein as meat, are high fiber, and are much lower in fat and calories.

Eating out and need help with portion control? Remember that one cup is about the size of a tennis ball, and a quarter-cup is about the size of a golf ball.

Minimize fat in cooking. Use non-stick pans; they require less oil to cook.

When you’re feeling emotionally worn, this is the time you need to move your body the most. Exercise can help alleviate depressive symptoms by reducing anxiety and tension.

If we are facing in the right direction, all we have to do is keep on walking.

Eat fruits, potatoes and cucumbers with the peel on to get additional nutrients and fiber.

Counting backwards from your target number to zero in a repetitive exercise routine makes the exercise routine feel easier.

Enjoy successes of others. You can be really happy if you begin to cherish happiness of other people.

When you exercise regularly, you might feel mentally more alert and emotionally more confident.

A very healthy and fit lifestyle does not have to be a lifelong challenge. Rather, it can be lifelong enjoyment.

Learn the virtues of steaming, boiling, stir-frying, and microwave cooking over frying.

Bananas and oranges are good sources of potassium.

Most red and orange-colored fruits and vegetables are rich in beta-carotene.

The keys to a healthy diet are variety, balance, and moderation.

It won’t happen overnight, but it will happen.

Being fit isn’t just a physical condition — it’s a state of mind!

Not getting enough sleep? This may make it difficult to maintain or lose weight by decreasing your metabolism and increasing hunger. Catch some more zzzzzzzz’s!

To hydrate your body well, find calorie-free beverages that you like.One refreshing, easy, nearly calorie-free (and also the most inexpensive!), drink is tap water with wedges of lime, lemon, and/or orange.

Studies in two prestigious scientific journals say dark chocolate can help lower your blood pressure, if eaten in moderation and you balance the extra calories by eating less of other foods.

People consistently underestimate how big a portion they’ve chosen; in some cases by 200% or more.

Sneak in some extra calcium by making oatmeal with skim milk instead of water.

Attitude can make or break your happiness in life. You have the choice daily to decide the attitude you will embrace.

Dream about the future, build upon that dream, and set goals to get there.

The next time you need a mood mender try listening to your favorite music while you take a walk outside or on your treadmill.

Routine eye examinations by an ophthalmologist, a physician who specializes in eye care and treatment, can prevent or reduce complications.Ask your health care team how often you should have an eye exam.

No matter what stage you are in of making changes towards a healthier, leaner lifestyle, it’s time to love yourself — just the way you are.

Think positively. Make a list of the positive aspects of losing weight and getting fit. Be sure to include the closet of clothes that you’ll be able to wear once you arrive at your goal.

By learning to send positive signals, even when you are facing stress, your brain will react with a sense of support and solidarity, resulting in healthier physiological changes.

Don’t worry if you don’t lose weight each week. Measure your progress by how you are feeling and how your clothes fit not by the numbers on the scale! Remember, the Scale Lies Trust Your Size.

Walking briskly can strengthen the cardiovascular system and improve overall fitness. A pedometer is a great way to track how much distance you cover.

Eat five or six times per day. With each meal or snack, your body switches into calorie burning mode. Skipping meals causes the body to conserve calories by switching to a lower metabolism.

Find ways to be active that are fun. If you don’t want to join a gym, check out the local city or county parks; learn how to canoe or kayak, or try hiking, biking, tennis, racquetball, dance lessons, etc. The most important activities are ones that you enjoy.

Add strength training to your routine.Even if you are working out aerobically, by including resistance training in your fitness plan, you can increase muscle tone and boost metabolism. Remember muscle is your very best friend. When you add muscle you strengthen your metabolism and burn more calories every day.

It is impossible to love someone if you don’t love yourself. When you feel good about yourself everyone in your life benefits.

Right now, close your eyes, relax your face into a gentle smile, and acknowledge every strength you have. Ask yourself “What do I like about myself?” Think about it…you have many wonderful qualities that make you unique and special.

When you find yourself knowing the healthy food choices to make, but not being able to make them, see a stop sign and tell yourself stop. Ask yourself as you look at that food “will eating this get me closer to my goal or take me further away”?

Take the stairs instead of using the elevator. Look for other easy ways to increase your activity level.When going shopping, park a bit further from the entrance. Every little step is going to help you get closer to your dream body.

Striving for excellence is a positive quality, striving for perfection can be self-defeating. It’s about progress NOT perfection.

Cook extra food to freeze in portions whenever possible. You’ll have instant meals on hand in case you get busy. It takes just as long to cook one chicken breast as it does 4.

Don’t see what you want on the menu, especially grilled or broiled entrees? Just ask the waiter for a special order, specifying that fish and chicken entrees be grilled or broiled without added butter. Remember you are the customer. You make the call.

Enjoy the pleasure of tasting your food by eating more slowly and be happy and satisfied.

Eliminate the word “diet” from your vocabulary and begin to focus on nutrition and eating real foods in realistic, enjoyable portions. This is a DO-It NOT a Diet. This is a Live it.

When buying new shoes, do so at the end of the day, when your feet are slightly swollen.If you buy shoes in the morning, they may be tight by evening, which could lead to rubbing and possible blisters or sores.

Not having enough time is the most common excuse for not exercising. Just like you block off time for appointments, add exercise to your calendar.

Multiple repetitions using lighter weights improve muscle strength and tone. Lifting heavier weights with fewer repetitions increases muscle growth.

Remember to pack high protein snacks for events such as biking, hiking, etc. Almonds and trail mixes that are low in sugar are great choices.

When someone notices your body is changing, this is real. Compliments don’t happen coincidentally.

When people compliment you celebrate that! This is just one more way to validate that your body is changing. People are noticing.

Variety in exercise will not only keep you motivated but will also keep your body stimulated for continued results.

If you do the same exercise all the time, your body will adjust. By changing it up, you will continue to stimulate your body and your results.

Remember, muscle is your best friend because it burns calories. The more muscle you have the more calories you burn. EVEN while you sleep.

We all need time for ourselves even if it is for a half an hour or so.

Eat slooowly. It takes a bit for your mind to acknowledge that the stomach is full.