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Posts tagged ‘weight loss tips’
Here are two more top weight loss tips to add to your arsenal:
Keep a food journal.
Whether you are trying to lose weight, lower cholesterol, or control high blood pressure a healthy diet is essential. People who keep food journals have a much higher success rate than those who do not.
Increase your activity during everyday life.
Continue reading ‘Top Weight Loss Tips (cont.)’ »
Have you stuck with your weight loss goals?
If not, you may need to add these two strategies:
1. Reward yourself.
When you achieve a goal, recognize it! Achieving your “big” goal is going to take time. Right now you may be fully committed to your new lifestyle, but overtime you may grow disenchanted. Change isn’t going to be easy. Keep yourself motivated and excited about the changes you are making by rewarding yourself when you achieve a short term goal, such as a new book you’ve been wanting to read or a Sunday matinee (with a healthy snack during movie time!).
2. One step at a time.
Two weight loss tips:
Identify your motivator.
Be very clear and honest with yourself the “why” behind why you want to lose weight and post reminders where you see them daily. If it’s a desire to look good in a pair of jeans, post a picture of your goal physique within daily view. If your “why” is fear you’ll be taken from your family too soon, keep a picture of your family with you and posted in visible places as a visual reminder of why you need to stick with your plan.
Sleep.
Here’s two more weight loss tips!
Clean sweep.
Go through your kitchen cupboards, pantry, and refrigerator to remove not so healthy choices from reach. Yes, will power will play a role as you change your habits, but why tempt yourself unnecessarily?!
Establish a support team.
If you are like many people across the US it’s a new year and you are thinking about tackling diet and lifestyle changes to lose weight and be healthy.
Here are two top weight loss tips for you to implement this year:
1. Create an action plan.
It takes more than setting a goal to actually achieve your goal. You need to outline a plan of action. This means writing down specific steps you have to take and when/how you are going to take them to ensure you your success.
2. Be realistic.
Here are a few steps to promote weight loss:
The list of steps you can take to promote weight loss and reduce heart disease risk goes on and on. Take it one step and a time!
Receive 1-A-Week Weight Loss Tips at http://www.weightlosswithlisa.com.
All the best,
Lisa Nelson RD
http://www.lisanelsonrd.com
Being overweight increases your risk for heart disease, diabetes, and other illnesses. A quick and easy way to evaluate your risk is to check your body mass index (BMI).
To calculate your BMI all you need to know is your height and weight. Let’s calculate your BMI right now.
BMI = weight (lbs.) divided by height (in.) divided by height (in.) x 703
For example, if you weight is 200 pounds and you are 5’10” (70 in.), your BMI equals 29.
200 divided by 70 divided by 70 x 703 = 28.7
BMI Categories:
Researchers periodically evaluate data from NHANES (National Healthy and Nutrition Examination Survey). Recently rates of obesity were compared over the past 50 years.
Between 1960-1980 the number of adults who were obese stayed relatively stable. Between 1976-1980 and 1988-1994 data the number of obese adults in the US increased 8 percentage points. Then between 1999-2000 data reported further increases in the number of U.S. obese adults.
Well, the latest research has been analyzed again and the good news is that the percentage of obese women did not significantly increase between 1999 and 2008.
If obesity is not longer increasing, that is great news; but the fact that 68% of U.S. adults are overweight or obese and 32% of U.S. school children are above the 85th percentile BMI-for-age leaves plenty of room for concern.
It’s still critical that individuals who are overweight or obese take steps to lose the extra pounds. Obesity is a major health risk increasing risk for many diseases, including heart disease and cancer.
Overweight is defined as a body mass index (BMI) between 25-29.9.
Obesity is defined as a body mass index above 30.0.
Don’t know where you fall? Here’s a how to calculate your BMI:
Weight divided by height divided by height x 703 = BMI
Here’s an example:
Height = 64 inches
Weight = 150 pounds
150 divided by 64 divided by 64 x 703 = 25.7 (overweight)
The first step is to evaluate your situation and outline a plan of action. A Mini Diet Makeover will complete this for you – http://www.lisanelsonrd.com/minidietmakeover.html.
Have you been successful losing weight? I’d love to hear your story. You can share your story as a comment below.
All the best,
Lisa Nelson RD
1-A-Week Weight Loss Tips
http://www.weightlosswithlisa.com
Aging throws some hurdles into your heart health and weight loss plans. For one your metabolism drops every decade as you age. Here are some mistakes to avoid if you want to see success:
1. Eating the same way you did 10-20 years ago.
Your metabolism (the rate you burn calories) decreases about 2% every 10 years beginning at age 30. If you continue to eat the same amount year after year you will gain weight.
2. Skipping meals.
May temporarily “save calories”, but you’ll quickly replace the calories as hunger leads you to overindulge at the next meal. Skipping meals can also cause your metabolism to slow down.
3. Jumping from fad diet to fad diet.
Fad diet should be synonymous with “bad diet”. There’s no research to back up the claims that eliminating this food or adding that one will cause you to lose weight. Nor will eating at only certain times of the day give you the long term results you seek.
4. Keeping unhealthy snacks within reach.
If you only have potato chips and sweets in your cupboards you are not setting yourself up for success. You must keep fruits and vegetables and healthy high fiber snacks on hand if you are to be expected to include more in your diet.
What are some of your habits that are sabotaging your success? I’d love to hear them. Share as a comment below.
Here’s a link to 1-A-Week Weight Loss Tips – http://www.weightlosswithlisa.com.
All the best,
Lisa Nelson RD
Best Weight Loss Plan
http://www.bestweightlossplan.org
Overeating is an epidemic problem the past 3-4 decades. Since the 1970’s dietary changes have lead to an average of 18.9 additional pounds per adult. To return to slimmer times, everyone would need to cut ~500 calories everyday. As always, this is easier said than done; however, here are four tips to help you get on track:
1. Don’t rely on will power.
If you know the oreos in your cupboard will “call your name” until they are gone, don’t buy them. Keep them out of reach.
2. Set rules for yourself.
If you enjoy pop and popcorn with a movie, limit yourself to small serving sizes and no re-fill. You need to be careful when setting rules that you don’t start feeling deprived. Feelings of deprivation can backfire and lead to binges.
3. Plan your meals.
Planning in advance is a significant step in the right direction. By planning meals ahead you don’t have to think when in a hurry, you already know what you’re having and
4. Motivate yourself.
What’s the benefit to you if you reduce calories by 500 each day? Improved self confidence, more energy, better health? Find whatever rings true to you as the bottom line for why you need to make diet changes.
Receive a step by step plan to promote weight loss with a Mini Diet Makeover. As a special New Year’s bonus you’ll recieve a complimentary copy of the Calorie Counter for Dummies. Learn more here – http://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com
