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.

 

AQUA ZUMBA

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.

 

 

 

 


 

These sites may be helpful during your journey-> Curves|EatingWell|LiveStrong


 

The City of Clarksville Parks & Recreation visit:

www.recro.cityofclarksville.com

 

 

 

 

Water Aerobics Monday/Wednesday/Friday 6-6:45 pm

The City has three community centers that are open for public use year-round.  Burt-Cobb, Kleeman and Crow Community Center.

 At a minimun for physical activity:  three times a week, thirty minutes of cardio activities.  Must be consistent.

 WALKING:

  •  Walking is a gentle, low impact exercise that can ease you into a higher level of fitness and health.  Walking can help you: 
  • Lower low density (LDL) cholesterol (the bad cholesterol)
  • Raise high-density (HDL) cholesterol (the good cholesterol)
  • Lower your blood pressure
  • Reduce your risk of or manage type 2 diabetes
  • Manage your weight
  • Improve your weight
  • Stay strong and fit

Walking isn't as likely to lead to injuries as other types of exercise.  Still, take time to prepare yourself to prevent injuries.

  1. Get the right gear, wear comfortable footwear, with proper fit, arch support, flexible soles to cushion your feet and absorb stock.
  2. Dress in loose fitting, comfortable clothing and in  layers if you need to adjust to changing temperature.
  3. If your walk outside, choose clothes appropriate for the weather.
  4. Wear bright colors or reflective tape of belts after dark so that motorists can see you.
  5. Warm up:  start walking slow for about about five to ten minutes.
  6. Stretch:  After warming up, stretch.
  7. Cool down after each walking session
  8. Use the body system when walking in different area, be safe , have water or Gatorade with you, and just have fun.

 

Great Opportunities for Exercise Between Weigh-Ins:

Greater Missionary Baptist Church offers free aerobics classes on Tues.& Thurs. evenings from 6:30pm-7:30pm. It's free and open to the public.  Located at 450 Ringgold Road

The Clarksville Greenway is open daily. There are 2 different trails to walk/run/jog. One is 2 miles each way. The other is 2.5 miles each way.Located on 1101 Pollard Rd. Off Peachers Mill Rd. 

The Riverwalk & North Extension is open daily.  One mile trail with parking and restrooms available.  Picturesque trail alongside the Cumberland River.  ADA Accessible Playground.  Located on 640 N. Riverside Drive

Upland Trail is open daily.  1.7 mile trail with parking and restrooms available.  Connects to Riverside Pedestrian Overpass and Commerce Street pedestrian bridge, ends just before Valleybrook park.  Located on Spring Street.

Emmanuel Family Life Center, Offer one full hour Zumba Classes,  for schedule and cost please call 931-746-4341, located on 303 Fairview Lane, behind First Missionary Baptist Church.