THE GOLDEN RULES OF WEIGHT LOSS
8 WAYS TO SCALE BACK
RULE 1: TAKE REALLY GOOD NOTES
Write down everything you eat, studies have shown that people who log their food intake regularly keep more weight off than who don't take notes. Also include important details such as when, where, why and how much you eat.
RULE 2: MEASURE WHAT YOU EAT
Get out a cereal bowl. Fill it as you normally would with your favorite brand. Read the label to find out the serving size and the calories per serving. Look at what's in your bowl is it more than a serving? Less? Chances are it's more than you think. Pour it into a measuring cup to find out. We measure with our eyes and our eyes are terrible judges of portions. A study in the American Journal of Preventive Medicine found people serve themselves up To 53% more ice cream when simply given a larger scooper and bowl. And since research shows people eat about 92% of whatever is in front of them it pays to know what an appropriate serving should look like. So, measure what you eat.
RULE 3: BEEF UP YOUR PROTEIN INTAKE
Protein is essential for a healthy body, it builds muscle and preserves lean body mass. Protein plays a key role in weight loss it takes longer to digest so you feel fuller longer, and it helps keep blood sugar levels steady, so you don't get ravenously hungry and feel the need to overeat.
RULE 4: ADD COLOR TO EVERY MEAL
Eat red, yellow, orange, green, or purple food, packing your diet with fruits and vegetables. They're low-calorie and loaded with vitamins and minerals your body needs to function, keep your immune system up, and maintain strong bones and muscles. They are also rich in fiber which is key for slimming down.
RULE 5: STOP GRAZING
Divide your calories around three meals and one or two snacks, going at least three hours and up to four or five without eating. The goal is to eat when you're hungry but not starving, which reduces the risk of overeating. It will take a few weeks to find the timing that works best for you.
RULE 6: ALWAYS HAVE A PLAN
Set aside one hour every weekend to map out your meal plan for the coming week. Then create a shopping list for the ingredients you will need. You will notice when you take time to plan meals , one thing will be missing from your grocery cart-junk food. There just isn't room for the bad stuff.
RULE 7: SLOW DOWN
Teach yourself to eat slower , the benefit of slowing down and concentrating on what you're eating? You might actually enjoy the experience, chew your food, taste it and savor it rather than inhaling it and getting on to the next thing.
RULE 8: DO NOT RUSH WEIGHT LOSS
It take time, you need three months to train your brain to make a habit of good consumption behaviors. You need three months to get use to reading labels at the grocery store , to learn how to plan your meals and shop, to figure out how to add in more fruits and vegetables.
DON'T GIVE UP
The above comments are only suggestion.
BASIC WATER AEROBICS
This 45-minutes class is open to adults ages 18 and up and is aimed at improving tone, strength and mobility. Class schedule: Monday/Wednesday/Friday. Time: 6:00 pm - 6:45 pm at the New Providence Indoor Aquatic Center. $2.00 per class $4.00 without pass.
Known as zumba pool party the is a great invigorating workout, blends is all together into a safe, challenging, water-based workout that's cardio-conditioning, body toning, and most of all exhilarating beyond belief. Class schedule: Tuesday/Thursday. Time: 5:00 pm - 5:45 pm at the New Providence Aquatic Center. $3.00 per class.