Archive for June, 2011


 

A little can mean a lot!  You can drop a pound a week by trimming 500 calories each day. The most basic way to lose weight is to slash calories. Here are some ways to cut 500 calories out of your daily diet (taken from Health.com)

Use smaller plates

Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories.

Count your chips (and crackers)No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?)

A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.

Eat less pastaOne cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup, according to New York University research.

That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.

Don’t clean your plate Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet.

If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.

Kick the soda habitA 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories.

Quench your thirst with water and save as many as 540 calories.

Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.

Drink sugar-free. A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.

Check the number of servings in a dish. The calorie count on the menu for shrimp fried rice may say 350 calories per serving, but what’s set in front of you may actually contain four servings. Split it with three friends, and save 1,050 calories.

Due to the extreme temperatures, today’s “Public Service Announcement” is about working out when it’s HOT! 🙂

Summer can be a time to enjoy the outdoors. But when it’s very hot, there are certain things you have to consider when working out. Here are a few tips for working out when it’s hot:

  • Drink plenty of fluids. Drink before you feel a need to. Stick to non-caffeinated beverages, preferably water. Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
  • Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables.
  • Wear light, loose fitting clothes that can breath. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to take the sweat away.
  • Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned.
  • Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
  • Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

Here are a few things you should not do:

  • Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
  • Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous.
  • Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
  • If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
  • Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Following the above tips will help you stay cool and safe. Don”t spend the season cooped up, get out there and have some fun!!!