Monday, June 10, 2013

Hello Ladies,

It's important to keep the body guessing by changing eating habits. If the body becomes accustomed to the same foods, weight loss may stall.


Step 1 - Fill up on fruits and vegetables, which are the basis of a diet that promotes weight loss.


They provide a lot of fiber, which leads to feeling full without a lot of calories (Win!). Aim for at least 3 servings of fruit and 5 servings of vegetables every day. This is really not a lot when you consider that a serving of vegetables is only HALF A CUP and a serving of salad greens is a cup.

Step 2 - Eat mostly whole grains.


Whole grains contain more fiber than refined grains, so they digest more slowly preventing spikes and crashes in blood sugar which lead to the mid-afternoon slump and charge to the vending machine.

Aim for 6 to 11 servings of grains per day - make at least half of those grains whole-grain. Choose foods such as whole-wheat bread, whole-wheat pasta, brown rice, bran and oatmeal.

Again, easier than it looks... 1 1/2 cups oatmeal for breakfast (2 servings), bran muffin with lunch, 2 cups whole wheat pasta for dinner (2 servings), granola stirred into yogurt for a snack. That's 6. Add on from there based on your calorie needs.

Step 3 - Eat regularly and NEVER skip breakfast.


This jump-starts your "feed it", it's back up to speed. Same thing with your metabolism. In order to boost weight loss, the metabolism must be constantly "fed".

Consume a meal or a snack at regular intervals throughout the day so you avoid intense feelings of hunger, which can lead to overeating. Carry healthy snacks at all times and pack lunches when going out for the day.

Step 4 - Vary exercise routine.


Engaging in the same exercise routine day after day can stall weight loss because the body becomes used to the routine. Aim to exercise for at least 30 minutes on most days of the week and change cardiovascular exercises regularly. Alternate between jogging, swimming, bicycling and dancing, for example. Vary intensity and time as well.

Step 5 - Incorporate strength training.


Strength training helps build muscle, which burns more calories at rest. Alternate cardiovascular exercises with strength-training exercises. Aim to strength train at least 3 days per week. It can be as simple as doing arm curls with a gallon of milk (a full gallon is 8 lbs).

Hope

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