Tip of the Month
Tips for successful weight management:
- Eating a low-calorie, low-fat diet. Those studied ate an average of 1,385 calories per day (plus or minus 557), with an average of 26.6 percent coming from fat. Although 26.6 percent from fat may seem high to you, it is lower than the typical American's diet, which consists of simple carbs and ready-to-eat, low-cost processed food. Also, the researchers found that fast food visits were limited to less than ONE per month (step away from the fries!).
- Participating in a high level of physical activity. Those studied burned an average of over 2,600 calories per day. This calorie burn came from doing normal, everyday physical activity, including a lot of walking. In fact, over 75 percent of the participants included walking as a form of exercise, with 48 percent of the total participants adding walking to other forms of exercise. Think it can't be done? The next time you go somewhere, try parking a little farther away and walking, take the stairs instead of the elevator, get off the bus or subway one stop sooner, or walk the dog around the block the next time you want to reach for a snack. It's a great way to get in a little more exercise time.
- Limiting TV viewing. I heard something great the other day. Someone said that they had always made excuses about not having enough time to exercise. Yet, they always fit in 3 hours of TV viewing every night. Instead of plopping down in front of the TV at night, try to find other things to do. Why not take this time to pop in your favorite exercise DVD? Take a walk with your kids, read a book, or take a class. Not only will it get you moving, it also stimulates your brain in a way that TV viewing can't. It can also kill that urge for mindless snacking while watching TV.
- Eating breakfast. Those studied rarely skipped breakfast. After "fasting" all night, your body actually needs the energy that a healthy breakfast can provide. Eating breakfast makes you less likely to grab that pastry in the kitchen at work or run out for fast food at lunchtime. It also keeps your metabolism going, so that your body doesn't shift into the "protect and conserve all fat" mode.
