- You need to stop drinking regular & diet sodas.
- Replace coffee with green tea to still get your caffeine!
- Cut down on or try to stop drinking alcohol.
- AVOID the grocery store snack aisle
- Cut down on salt and sugar
- Avoid processed foods as much as possible
- Don’t be fooled by the term “Multigrain” since it’s just a fancy word for processed carbs - choose “Whole Grain” products only.
- Fried foods
- Hamburgers & French fries
- Table sugar
- Plain Jam
- salted nuts
- smoked nuts
- refried beans
- Baked Beans
- Chocolate Fudge
- Boiled sweets
- Mint Sweets
- Honey - Honey has minimal nutritional value & has the same calorie content as sugar.
- Soft drinks
- Tinned fruits
- cured meats
- fatty cuts of steak like T-bone & rib-eye
- Corn syrup
- Fruit juice - It’s better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit.
- Bread made with white flour
- Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
- All baked goods made with white flour
- Fast foods
- Pasta made with white flour
- Canned fruits w/added sugar
- Most packaged cereals
- Alcohol can slow your metabolism down by 73%
- Potato chips
- Ice cream
- All deserts
- Artificial sweeteners
- Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.
I can do anything that I set my mind to - and so can you.
Well, here’s ONE pound of fat.
Be proud of yourself because that’s pretty awesome.
Let’s do this.
Great picture. PLUS losing 1 lb of fat per week is perfectly healthy and helps you actually keep it off!
You know fitness is important for your health and well-being. And you want to get more active, but your days are a blur of work, household chores, errands, and time with family and friends. Setting aside enough time to sleep — let alone exercise — can be tough.
So how can you find time for fitness? The key is to be flexible and make fitness a way of life. And remember all physical activity — not just formal exercise programs — adds up to a healthier you.
Fitting in fitness at home
Time spent at home doesn’t have to be “couch potato” time. To make fitness a priority at home:
- Wake up early. Get up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk around the neighborhood.
- Make chores count. Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping. Outdoor work counts, too. Mowing the lawn with a push mower is a great way to burn calories. Raking and hoeing strengthen your arms and back, and digging works your arms and legs.
- Be active while watching TV. Use hand weights, ride a stationary bike or do a stretching routine during your favorite shows. Get off the couch to change the channel or adjust the volume.
- Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes. It’s best to build up to about 30 minutes of continuous activity, but you can exercise in shorter bursts, too.
- Get your dog into the act. Take daily walks with Fido or Fluffy. If you don’t have a dog, borrow one. An enthusiastic dog may give you the motivation you need to lace up your walking shoes.
Work out at work
- Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.
- Take the stairs whenever you can. If you have a meeting on another floor, get off the elevator a few floors early and use the stairs. Better yet, skip the elevator entirely.
- Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a short walk.
- Start a lunchtime walking group. The regular routine and the support of your co-workers may help you stick with the program.
- Put it on the calendar. Schedule physical activity as you would any other appointment during the day. Don’t change your exercise plans for every interruption that comes along.
- Take it on the road. If you travel for work, plan ahead. Bring your jump-rope or choose a hotel that has fitness facilities. If you’re stuck in an airport waiting for a plane, grab your bags and take a walk.
More tips for fitting in fitness
- Get more out of errands. When you go to the mall or grocery store, park toward the back of the lot and walk the extra distance. If you have a little extra time, walk inside for a lap or two before you start shopping. Keep a pair of walking shoes in your car so that you’re ready when you find a few minutes for exercise.
- Plan active outings. Make a date with a friend to hike in a local park, or take a family trip to the zoo.
- Get social. Try a dance club, hiking group or golf league. Encouragement from others can help you stay with a new activity.
- Join a team. Sign up for a softball, soccer or volleyball team through your local parks and recreation department. Making a commitment to a team is a great motivator.
- Join a fitness club. Sign up for a group exercise class at a nearby fitness club. The cost may be an added incentive to stick with it.
There’s no single best way to fit physical activity into your day. Your lifestyle, job and family responsibilities will point to the most convenient time and place for fitness. Do what works for you — and make daily physical activity a habit you keep.
1. Sit with knees bent and heels on the ground. Hold fists up in front of your chest, then lean back, keeping your stomach super tight.
2. Twist right while punching left arm across your body, Then repeat to the other side. Do for 15 seconds, then rest and repeat two more times.
This exercise works the front abdominal muscles (rectus abdominis), the side abdominal muscles (internal and external obliques), and the hip flexors. It is also particularly useful for flattening the lower portion of your stomach.
1. Lie on your back on a mat and place your arms at your sides or under your buttocks, with your palms facing down. Rest your head on the mat and tighten your abdominal muscles.
2. Straighten your legs and position them together. List your legs a few inches off the floor.
3. Slowly raise your legs until they are at a 45-degree angle to the floor.
4. Pause for a moment and then slowly lower your legs back to the starting position.