10 Quickies! Implement these easy fixes and start losing weight NOW!
- thefitbusiness
- Feb 20, 2014
- 3 min read
1. Use your fists! It isn’t always easy to measure your portions. When eating out or at a friend’s house, use your fists! To practice good portion control a good rule of thumb is to make your protein the size of one fist and your sides total the size of your other fist.
2. Snacks are a handful!This is the easiest way to gauge how big your snack should be.
3. Take a hike!Go for a walk during lunch. Take your coworkers, and make laps around the building.
4. Take the stairs!Replace trips on the elevator or escalator by taking the stairs. A 150lb person will burn up to 7calories per minute by taking the stairs
5. Avoid boxes and bags at the grocery!Not only are processed foods not ideal for weight loss, but they are often just plain unhealthy. You will feel better when eliminating refined foods, and you will see a dramatic difference in commonly bloated areas such as your face and abdomen as processed foods typically promote inflammation.
6. Plan your day!If you fail to plan, you plan to fail. Make sure that your food is prepared the night before, and you build time into your schedule to eat often. Did you know you should be eating 5-6 small meals throughout the day?
7. Can you set aside 30minutes per day for exercise?The CDC recommends 150 minutes of exercise per week that includes at least 2 days of strength training to be healthy. We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
8. Water, water, water!Substitute all other drinks (sodas, juices, etc) with water. Your body needs adequate hydration to perform all bodily functions efficiently. If you aren’t getting the daily recommended amount of water, your body will kick into panic mode and begin retaining fluids. Try working your way up to 8-10 glasses of water per day
9. Never Skip Breakfast!Breakfast is the most important meal of the day. Not only does it give you energy to start your day, but also kicks your metabolism into gear. Even a small breakfast can set you up for the day and curb food cravings. Plus, your body is starving if you wait 12 to 16 hours since eating dinner last night – think about what that does to your energy!
10. Know your baseline! More importantly than anything else, know where you are TODAY! It is important to know your baseline so that you can safely add exercise, cardio, and nutritional changes to your lifestyle. Start slowly, and build a strong foundation.
If you are thinking about making changes toward a healthier lifestyle, and would like help determining your base level of fitness. Please stop by the fitness center today! We offer complimentary fitness testing to the community. We can tell you your current Body composition, take your initial measurements, and test your starting levels in both cardio and strength. Call 336-554-3640 to schedule your assessment.
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