To successfully maintain your weight loss, you need to become more physically active. It’s challenging to squeeze a workout into an already busy schedule, but just because you might not have time for a full-blown gym session every day doesn’t mean you should do nothing. One way to fit in exercise is to sneak it into you workday. Here are some ways to do that.
Walk to workIf you live close enough and weather permits, turn your commute into exercise. Walk, jog, or ride your bicycle to work. Even if you’re not close enough, you can still park your car far enough from your office to get in a little walking, or get off public transportation at an earlier stop.
Take Mini-Exercise BreaksOnce you get to work, don’t just plop down behind your desk and stay there all day.
Have you heard the saying, “Sitting is the new smoking”? Some health experts advise moving around for 10 minutes every hour to offset the negative effects of sitting for long periods of time. Even if you can’t move around that frequently, set an alarm to remind yourself to get up and move around as often as you can. When it goes off, take a mini exercise break. Instead of surfing social media or grabbing a coffee in the break room, take a walk around your office building, climb a flight of stairs, do a few squats or push ups against your desk, or indulge in a few stretches. Roll your neck gently from side to side, twist your torso in your chair, stretch your arms up towards the ceiling or out in front of you, circle your wrists and ankles.
Take Structured BreaksIf your job permits, you may even be able to work in some structured mini workouts. Use an app, or search online for mini-workout programs, or simply do a few exercises at your desk: tighten and hold your abs or glutes for 30 seconds at a time, sit down and rise from your chair without using your hands, use the edge of your desk to do dips, march in place, do calf raises, or practice seated yoga moves.
Lunch BreaksUse your lunchtime to workout. Does your office have a gym? Use it! If not, is there a safe place to walk or run, such as a nearby mall or pedestrian-friendly side street? Don’t skip lunch, though. Only use part of your lunch break for exercise, so you can refuel to keep your energy levels up for the rest of your workday.
Try a New Way of SittingReplace your desk chair with a stability ball. Sitting on a ball requires using your muscles to maintain balance. You may also consider replacing your regular desk with a standing desk, or with a device that raises and lowers your computer so that you can stand up to work part of the time.
Keep It MovingLook for other simple ways to add movement to your workday. Can you walk around while you talk on the phone? Take the stairs rather than the elevator? Walk to a colleague’s office rather than email or message him/her? Send all your print jobs to the printer farthest from your desk? You might also see if your fellow employees are game for a walking meeting rather than sitting around a conference table.
And speaking of your fellow employees, join with like-minded coworkers to form a fitness group. Take a walk together at lunchtime, or sign up as a group for a charity walk and encourage each other to train for it.
To maintain your weight loss, time devoted specifically to exercise will always be important. However, on days you’re strapped for time, consider these ways to sneak in some exercise.
The phone rings right when you come home from work. The dog needs walking, the kids are hungry, and what was it you were going to make for dinner?
Twenty-first century life throws a lot at you and it’s easy to get caught up in a cycle of uncontrolled stress—a cycle that could have you reaching for the nearest snack, undoing all your hard work to reach your weigh loss goals.
Finding ways to reduce your stress levels—ways that don’t involve eating large amounts of chocolate cake—can help you maintain your weight loss as well as head off more serious health consequences in the future.
Rather than turn to food, try one of the following simple stress relievers1. Breath Work: Even something as simple as taking a few deep breaths can make you feel less stressed. When you’re stressed you often breathe shallowly or even hold your breath. Pay attention to your breathing. Breathe in through your nose for a count of three. Hold for a moment, then breathe out for a count of three.
2. Meditation: Just a few minutes of meditation can calm your mind and body. There are many types of meditation, but one of the simplest ways to get started is to focus on something, such as your breath, while allowing your thoughts to pass through your mind without judging them. You might also choose a guided meditation app, CD, or other tool to help you.
3. Guided Imagery: Close your eyes and picture yourself in a peaceful, happy place. Maybe lying on a beach with warm sunlight shining on your skin, or perhaps breathing the scents of moss and ferns while walking slowly through the woods. Search online for “free audio guided imagery scenarios” to jump start your imagination.
4. Movement: Go for a brisk walk. Do 10 jumping jacks, practice yoga, or dance around your living room. When you’re physically active, your brain produces endorphins, natural painkillers that also help reduce stressed out feelings. Even five minutes can help!
5. Aromatherapy: By activating smell receptors, certain essential oils can help reduce stress and anxiety. Diffuse into a room, or put a few drops on a cotton ball to sniff when you feel tense. Lavender and clary sage are two popular choices.
6. Play “Dead”: Lie on the floor in what is known in yoga as savasana, or “corpse pose.” Close your eyes and breathe. Allow your body to sink into the support of the floor and let your stress flow out of you.
7. Single Task: Multi-tasking raises stress levels as your brain tries to juggle multiple activities. Focus on doing one thing at a time, paying full attention to what you’re doing.
8. Soothe Your Body: To relax your mind, do something that feels good to your body. Sit in a steam room or sauna, soak in a warm bath, schedule a massage, or give yourself a hand or foot rub.
9. Pet Therapy: Stroking an animal lowers blood pressure. Pet, play with, walk, or otherwise interact with a pet. If you don’t have one of your own, offer to walk your neighbor’s dog, or volunteer at an animal shelter.
10. Laugh: Read something funny, talk to your most hilarious friend, or let your favorite comedian crack you up. One of laughter’s many health benefits is reducing stress.
When you’re frazzled and stressed to the limit, it’s difficult to make the healthy eating choices you want to make. Try one—or all—of these simple stress-relieving activities the next time stress has you in its grip.
You’ve probably heard the term “body positivity” recently—especially if you’re thinking about weight management or working toward losing weight. You may have wondered if you can be body positive and lose weight. The answer is yes, but this doesn’t mean we can only love the body we’re in and not make changes. Exploring weight loss options and losing weight can actually be very body positive.
Body positivity, bodypos for short, is the idea that: all bodies are worthy, there is no “ideal” body type, and people should love themselves regardless of their body shape or size. Stretch marks, acne, body hair, scars, blemishes—bodypos seeks to normalize all of it.
Why did the bodypos movement start?The bodypos movement started as a call for the media to better represent diverse body types. It also drew attention to the extreme photoshopping and idealized editing of models and celebrities in ads and publications. Some have taken this to mean that body positive promotes obesity, while at the same time shaming slim people. Not true! Body positivity has never been about “skinny shaming” or promoting obesity or unhealthy lifestyles.
How can weight loss and body positivity work together?It is about being kind to yourself and adopting an affirming attitude toward your body. It’s also wanting to be the healthiest, best version of yourself. It is body positive to search for healthy weight loss programs and to lose weight in order to be healthier & achieve your goals—whether your goal is to move more comfortably, or generally be more active.
You don’t have to love the size on the tag or the number on the scale because those numbers are not you. Reminding yourself why you want to lose weight is a great place to start. Set an alert on your phone or leave notes around your home with your goals to remain body positive while on your weight loss journey.
Your health, happiness, and well-being are all great reasons to lose weight and they are body positive. Although it’s fine to have a short-term inspiration like wanting to look good in an outfit for an event, it probably won’t keep you motivated long-term. Personal bodypos weight loss motivators might look something like: actively playing with your children, taking daily walks, or participating in activities that might be painful or uncomfortable now.
Your motivation doesn’t have to be big to be effective! Set your goals based on the life you want to live to be happy and healthy. At the end of the day, you are your own champion when it comes to your weight loss journey: stay focused on the reasons why you want to lose weight and don’t forget to celebrate your weight loss wins, both big and small!
No doubt about it – sticking to a healthier weight loss program will require a commitment of time. But where do you find that time?
If you’re like most of us, you have a job that keeps you hopping (or sitting most of the day), an active family life and the daily stresses that happen in our lives. You may wonder how (or even why) you’re going to add one more thing to your day.
If this sounds like you, don’t throw up your hands in dismay just yet; there are some smart strategies you can take to make a healthy weight loss journey doable, no matter how swamped you are.
Knowledge truly is powerful, and understanding why we may be gaining weight gives us the tools to reverse those numbers on the scale.
We know that too many calories cause weight gain. However, sometimes it is the type of foods that we are eating that can sabotage our best intentions.
We metabolize different kinds of foods differently. For example, calories we consume from sugar will certainly affect us much differently than calories from healthy protein. Eating high fat, high-carb sugary foods can make us crave the very food that makes us hungrier and sadly, heavier. Foods that cause these cravings are well-known to all of us, including candy, soda, chips, crackers, pastries and ice cream. Other sources of sugar aren’t so obvious, like fruit juice and barbeque sauce, for example.
Eating high quality protein, on the other hand, keeps us feeling satisfied. Protein preserves muscle, which burns calories 24 hours a day—even at rest. Plus, it may help boost our metabolism as our bodies use more energy to digest it. Protein is found in numerous food sources besides meat and fish, such as beans, nuts and eggs.
This knowledge helps us understand that drinking a can of sugary soda with 140 calories will have a completely different impact on our body compared to eating the same number of calories from two medium eggs.
Understanding why we should adopt healthier habits is a first step towards keeping the weight off—for good! The next step is finding the habits we want to adopt.
Here are some habits that can be integrated to a healthier lifestyle;
Ditching sugar and starch. Eliminate or reduce simple sugars and processed, starchy carbs from your diet.
Drinking more water. Staying hydrated throughout the day aids digestion.
Being active. Moderate physical activity can have a positive effect on improving overall wellness.
ake the weight off. Gain it back. Take the weight off again. Gain it back again.
It’s called yo-yo dieting, or in more clinical terms, weight cycling. But no matter what you call it, watching our weight go up and down—just like a yo-yo—can be an endless cycle for many of us.
Watching our weight fluctuate up and down is frustrating and unhealthy. But, you can stop the cycle by finding a solution that works for you.
After all, you already know how to lose weight. You’ve done it time and again. But you also know by now that losing weight is only half the battle. You also have to learn how to keep it off. Here are some tips that will help you stop yo-yo dieting once and for all.
Be realistic. Pick a weight management plan that you can stay with—first to help you lose weight and then to help you keep the weight off—for life. It’s a permanent way of living.
Believe you can do it. Ask yourself if making the lifestyle, diet and exercise changes are worth a healthier you. Do you believe they will pay off in the long-run?
Try something new. Make small changes—they’re usually easier to do and to keep doing. Even a tiny change can invigorate your weight loss journey and bring positive results.
Take time to take care of yourself. Of course eating healthfully and exercising regularly is taking care of you. But doing things that have nothing to do with weight loss can also help with your self-care. A little TLC can do wonders.
Try not to use food as a stress reliever. For many of us, eating when we are stressed can turn into a binge. Recognizing that life can be messy and stressful can help you to put food in its proper place.
Ask for help if you need it. Talk with your support group, whether its friends, family or a colleague. It can help you keep your weight loss journey in perspective.
Ingrain your new healthy behaviors. Boost your odds of reaching your goal and stop yo-yo dieting with a commitment to your new healthy lifestyle in your new permanent way of living.
Yes, you can make yo-yo dieting, along with all its potential health dangers, a thing of the past. And, you can become someone who lost the weight—for good!
You stepped onto your bathroom scale and did a double-take when you saw the numbers had moved up. You thought you were doing everything right. You have made changes in your lifestyle, right-sized your eating, started exercising regularly and even asked for help from your support system when you needed it. Yet, you gained weight. And you don’t understand why!
Here’s one possibility: Somewhere along the way you fell victim to a “trigger.”
What is a trigger? It’s simple: A trigger is any kind of stimulus that we can have a reaction to. Triggers can be sights, smells, sounds, locations, stressful situations—even people—that break down our resistance and cause us to eat things that sabotage our weight loss efforts.
Because triggers are specific for each individual, they can be difficult to recognize, but here are some examples of things that can trigger someone into overeating and gaining weight:
The most important thing is to become more aware of what causes our triggers and to change our behavior so that we aren’t vulnerable to the temptations. For those triggers that are unavoidable or particularly tempting, the key is to have a game plan in place to deal with them—techniques such as visualization (picturing you achieving your weight loss objective) and thought-stopping (thinking something positive, like how proud you were when you started losing weight) can keep triggers at bay until the urge to overeat passes.
With so many opportunities to encounter triggers, it’s not difficult to see how the numbers on our scales can move up. Teaching ourselves how to recognize and avoid our triggers will help us continue to make smarter decisions to reach our weight loss goals!
Most of us are aware that sugar is bad for our waistline and our health. We also know the obvious culprits are soda, candy, pastries, sugary cereals and ice cream. But sugar is hiding out in places many of us would not expect. Sometimes, what we think of as “healthy” choices are in fact loaded with sugar. Take fruit juice, for example. The sugar content in most fruit juices is often equivalent to soda. Many parents don’t let their children drink soda, but don’t think twice about packing juice boxes in school lunches. At first glance, cutting out sugar seems simple, but because it is often a hidden ingredient in many of our everyday processed foods it can get confusing determining which foods have sugar. We’ve listed some of the sneakiest sweet culprits below:
Barbecue sauce, teriyaki sauce and ketchup are tasty condiments, but even used sparingly they can cause you to blow your sugar budget quickly. Per tablespoon, barbecue sauce contains about 10 grams of sugar and teriyaki sauce has three grams. Also, did you know that one bottle of ketchup is comprised of roughly one-fourth sugar?
Dried fruit sounds healthier than eating candy. However, a moderate 1/3 cup serving can contain 16 grams of sugar. Dried cranberries are especially high – 1/3 cup serving has 26 grams.
Salad dressings, especially the reduced fat or fat-free variety, often contain excess sugars to compensate for lowered fat content. Many of these salad dressings are loaded with sugar, some up to 6 grams in just one tablespoon.
Granola can contain as much as 24 grams of sugar per one cup serving, not to mention a whopping 598 calories. Tastes like dessert? Well, that’s because it might as well be.
Fruit flavored yogurt can contain as much sugar as ice cream. Some of these yogurts contain as much as five teaspoons of sugar in each cup!
Sugar can have an impact greater than just excess calories and weight gain. Research links excess sugar consumption with elevated blood sugar and insulin resistance, which can lead to obesity, heart disease and Type 2 diabetes. The American Heart Association (AHA) recommends limiting the amount of sugar to 100 calories per day for women and 150 calories per day for men – about 6 teaspoons (24 grams) and 9 teaspoons (36 grams) daily, respectively. Typically, Americans take in about 20 teaspoons of sugar a day. Since a can of soda contains about 11 teaspoons of added sugar, you easily can see why we are exceeding guidelines. So how do we curb the sugar – or better yet, kick it to the curb?
To know the truth about just how much of it you are taking in, it’s important for you to be a sugar sleuth by reading food labels at the grocery store. It’s good to know that several added sugars can be used in a single product. Keep in mind is that food labels measure sugar in grams, so it’s good to know that one teaspoon of granulated sugar equals 4 grams. Even the most attentive label reader can be deceived, know the alternative name for sugars you should avoid:
And remember, if sugar is in the top five ingredients, you should probably leave it on the shelf!
Preparing and cooking most of your meals and snacks is one of the best ways to maintain your weight loss. When you make food yourself, you know exactly what goes into it, and you have control of serving sizes so you don’t find your weight edging up due to portions that are too large.
But let’s face it, preparing healthy meals and snacks can be time consuming. We only have so many hours in the day to work, care for our families, and, hopefully, have a little leisure time. Cooking and food preparation are too important to the ongoing process of maintaining weight loss.
In addition to the basics you already have—like non-stick skillets, baking sheets, and saucepans—here are 10 must-have kitchen tools that will help make cooking and eating healthy easier—and maybe even a little more fun!
1. Sharp knives: Good knives make chopping through that pile of veggies and trimming off the excess fat from your meat much quicker and easier. You really only need three: a 9-to-10-inch chef’s knife, a serrated knife, and a paring knife. Buy the best quality you can afford, and sharpen them regularly.
2. Meat thermometer: Leaner cuts of meat toughen if you overcook them. Use an instant-read thermometer to monitor internal temperature so you get it just right.
3. Steamer basket (metal or silicone): Quickly steam vegetables or fish with little or no added fat.
4. Silicone baking mats: Food cooks evenly and doesn’t stick, making clean up a snap. Bonus: no residue from non-stick spray to gum up your bake-ware.
5. Slow cooker: Toss ingredients into the slow cooker before you leave for work, and dinner is (mostly) done when you come home. What could be easier?
6. Measuring cups and spoons: Don’t just use these while cooking—use them while dishing up your food. This will help you avoid taking too large a portion, and will help educate your eye as to serving size.
7. Food scale: Weighing food is another great way to make sure you dish up just the right amount.
8. Small dinner plates: Have you noticed how large dinner plates have become? Those huge plates make a normal meal look tiny, encouraging you to overeat. Serve your meals on plates measuring nine inches or less (about the size of a modern salad plate).
9. Food storage containers: Keep a stack of reusable food storage containers to store leftovers, as well as pack lunches and snacks.
10. Spiralizer: Have some fun with your food! Use a spiralizer to make veggie pasta or sweet potato curly fries, garnish a salad, or prepare vegetables for a soup or stir-fry. Spiralize any firm textured fruits or vegetables like zucchini (zoodles!), beets, butternut squash, carrots, or apples.
It might not be quite as easy as ordering a pizza or grabbing takeout on the way home, but cooking for yourself and your family doesn’t have to be such a time-consuming chore if you let these kitchen tools do some of the work. Look for them at any store that carries housewares, or online.
Ideal Nutrition Center
1602 Lohmans Crossing
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Ideal Nutrition Center
2410 West Ave N
San Angelo TX 76904