If you’ve gained a few pounds during the holiday season, you’re not alone. Drinking eggnog, and over-indulging in other delicious goodies can play havoc with your weight loss plans. Fortunately, some common-sense strategies can help rid you of those extra holiday pounds.
Eating small meals every three hours may spark your metabolism and curb overeating. Strive to include a high-quality protein, such as yogurt or soy cheese along with a complex carbohydrate. Whole-grain crackers with low fat cheese or vegetables coupled with low-fat dip make great choices for snacks.
Write down what you eat: Just like it’s a good idea to write down your New Year’s resolutions, it’s wise to write down what you eat. By writing down what you eat, you’re forced to be aware of what goes into your mouth. This helps with mindless eating, which is a detriment when you are trying to lose weight.
Count and cut calories: In order to achieve weight loss, you need to burn more calories than you consume. Find out how many calories you are consuming in a typical day. Then, set a new calorie goal. Keep in mind that women and men should not consume less than 1,200 and 1,400 calories per day, respectively.
Engage in physical activity that you enjoy. If you despise running (and the cold), then jogging three miles in the New Jersey cold and snow may not be something you stick with. Instead, find an activity that you enjoy. Whether it is walking, swimming or playing racquetball, when you are doing something you like, you’re more likely to continue with it. Exercise is a fabulous weight loss tool because it helps to increase your metabolism, even at rest. It’ll also assist you in burning more calories than you take in.
Don’t sacrifice your favorite foods: Many dieters think they need to totally eliminate their favorite high-calorie foods. However, quite often when you deprive yourself, you end up over indulging later that day or week. Most experts say that it is okay to enjoy your favorite foods once and a while. The key is moderation.
Other common-strategies to help you lose weight include eating slowing, drinking eight glasses of water a day, watching your portion size and keeping healthy foods close at hand.
Having that ‘spare tire’ around your mid-section is not just affecting your appearance, but men with belly fat need to know that it is a risk factor for many life threatening diseases.
Though not as exact as Body Mass Index or BMI, the simple measurement of the waist can be a fairly accurate indication that you may be at risk. The risk factors for diseases such as diabetes, stroke, heart disease and sleep apnea dramatically increase once the waist size has eclipsed 40 inches. You can determine your waist size by wrapping a measuring tape securely around your mid-section just above the hips and then exhaling. The measurement when you exhale is your true waist size.
As we get older we lose muscle and build muscle at a slower rate. The loss of muscle, in turn, slows down the rate at which we can burn calories. Fat often replaces the muscle we did have and begins to work its harmful effects on the body. The only option is to exercise more or take in fewer calories.
It’s not just the size of the waist that is the problem, but what the fat in that area is doing to the body. Belly fat stimulates the release of a hormone called cortisol. Cortisol, at higher levels has been associated with high blood pressure and diabetes. Belly fat also put pressure on vital organs in the abdomen. This will inhibit their ability to work well and in essence suffocate those organs.
It’s never too late to adjust habits and lifestyle to fight off bad health and lose fat. It does take more than a few sit-ups though. While targeted exercise like sit-ups and crunches will help build muscle, eating well and exercise like walking, running and other cardio will go further to help eliminate excess weight. The Department of Health and Human Services has recommended a minimum of two and a half hours per week of moderate aerobic exercise.
Getting rid of the belly fat can make all the difference in a long and healthy life.
For many, exercise is something they have not done regularly for quite a while. It becomes important to know what exercises are safe to start off with and what exercise should slowly be worked into a weight loss programs routine. There may also be health conditions that require medical consultation prior to exercising to healthy lose weight.
People may want to consult with a doctor when they suffer from conditions such as arthritis, diabetes, heart disease, lung, liver or kidney disease. All of these conditions take a toll on the body and adding the additional stress of exercise to lose weight may cause more harm than good. A quick medical evaluation can determine the level of exercise that is safe for weight loss. Many doctors will recommend an exercise plan that slowly builds and adds additional activities over time.
Many of us do not visit the doctor regularly enough and it is just as important to know the symptoms and warning signs of health issues that may be worsened by vigorous exercise. Some things to look out for would be dizziness, swelling in the lower extremities such as the ankles and pain in the chest, arms or jaw while physically active. Additionally, shortness of breath while lying down or resting can be an indication that you should visit the doctor before taking on an exercise plan.
Many people should check with a physician prior to taking on an exercise plan, even if they believe they are healthy. The American College Of Sports Medicine has determined that women 55 or older and men 45 or older should check with a doctor before taking on vigorous exercise. Anyone who smokes or has recently quit smoking, or those suffering from high cholesterol or high blood pressure should also consult a physician prior to exercise. Others who may benefit from a physician’s counseling would be people who are overweight or people with a family history of heart disease prior to the age of 55.
Overall, the most important factor is knowledge. If you are unsure of the actual condition of your health, check with a doctor first for your own safety.
Most of us in New Jersey were brought up hearing “five a day” in regard to servings of fruits and vegetables. Now, however, the Centers for Disease Control are telling us seven servings a day is better. We all know we could use more fruits and vegetables in our diet, but which kinds provide the greatest health benefits and the most help with weight loss new jersey?
Building a diet rich in vegetables and fruits is beneficial because you get a diet low in calories, high in fiber, and full of antioxidants. Try to incorporate a variety of colors in your fruits and vegetables to make your plate more appealing, boost your health benefits and lose weight. Here are some of the best super vegetables and fruits to add to your diet:
- Red: Tomatoes, watermelon, red bell peppers and pink grapefruit contain lycopene that may help fight prostate and lung cancers.
- Orange: Pumpkin, mango, carrots and oranges contain beta carotene. This is thought to reduce the risk of heart disease, improve immune system function and prevent certain types of cancer, including stomach, esophagus and lung.
- Green: Broccoli, spinach, collard greens, bok choy and brussels sprouts contain several components beneficial to attempts to lose weight and improve health. Lutein may reduce the risk of stroke and heart disease. Folate shows promise in preventing heart disease and sulforaphane detoxifies cancer-causing chemicals before they can damage the body.
- Purple: Blueberries, prunes and concord grapes provide anthocyanins that may prevent clot formation and ward off heart disease while lowering your cancer risk.
- White: Mushrooms, cauliflower, onions and banana all contain allicin and anthoxanthins, which protect against stomach cancer and can help lower your blood pressure.
You know that exercise can help you achieve weight loss. You may even know that it can help lower your cholesterol and blood pressure, improve your energy levels, and reduce your risk for depression. But if you find the idea of a workout routine boring, it’s still difficult to get motivated to exercise regularly. If you dread going to the gym but understand the importance of physical activity, check out these tips for making exercise fun.
How to Make Exercise Fun
Choose activities you enjoy. It sounds simple enough, but you may forget that treadmills and elliptical machines aren’t the only way to get a workout. Think about activities you enjoy that cause you to break a sweat. Do you enjoy basketball or swimming? Have you tried dance aerobics or kickboxing? You’re more likely to stick with a regular routine—and actually see results—if you find an activity you actually enjoy.
Vary your routine. The best way to beat the boredom of repetition is to stop the repetition. If you’ve been riding your bike every day for a week, try hiking instead. Maybe switching up your routine on your favorite cardio machine will help you stay interested in challenging yourself. Up the incline on the treadmill one day and increase your speed the next.
Work out with friends. While some people enjoy the relaxation that working out alone can provide, you may have more fun if you enlist your friends or family. Go for a family walk after dinner or take a class with a friend. Join a sports league or exercise class and make new friends as you go!
A while back I had a terrible case of Plantar Fasciitis that ended up requiring surgery making every step I took extremely painful. I gained a great deal of weight – the heaviest I have ever been. Then earlier this year I was diagnosed with an Auto Immune Disease and decided that to live the longest, healthiest life possible I needed to lose weight. Losing weight has been a struggle and has many ups and downs but Dr. Chhabra has been there to help, push and cheer me on through the struggle. I have added more exercise to my life and been able to do things physically with my body that I could not have done at the beginning of this year. I am a happier healthier me.
If you’re trying to eat healthy and working on weight loss programs, you don’t have to eliminate snacking from your daily routine. So lets start with the overall idea of snacking.
When your next meal is hours away and you’re feeling hunger pangs, a healthy snack can help you manage your hunger so you don’t overeat at your next meal, while still keeping you within your calorie limits. In fact, many long-term weight loss plans specifically allow for snacks.
It’s important to keep moderation and balance in mind when choosing your snacks. Focus on healthy snacks that will satisfy your hunger and provide you with nutrients and fuel. An ideal snack would be less than 100 calories and would have low energy density, which means that the number of calories it contains is relatively small compared to the large portion size. Some examples of healthy snacks include:
- Fruits and vegetables: The vitamins, minerals, fiber, and other nutrients present in most fruits and vegetables, such as grapes and carrots, can provide you with healthful benefits along with a feeling of fullness.
- Whole-grain snacks: Items like low-fat whole-grain crackers or pretzels are rich in fiber and complex carbohydrates, which will give your body the fuel it needs.
- Nuts and seeds: The protein found in nuts and seeds keep you feeling full for longer. They can be high in calories, though, so watch your portions.
- Low-fat dairy snacks: The low-fat versions of cheese and yogurt can provide you with calcium and protein.
By avoiding sugars and simple carbohydrates, but still snacking when you’re hungry, you can continue to lose weight and reach your goals for healthy living.
Around the holidays you may feel the urge to stay home to resist the temptations of all the food at the holiday parties, which can make it tough to maintain your weight. The holiday season lasts approximately two months, and by the end it gets harder and harder to stick to a plan. However, by preparing a well thought out plan, a holiday feast does not have to be feared. Setting weekly goals and monitoring your eating and exercising habits will help keep you on track throughout the holiday season.
The important thing is to identify situations that may cause you to overeat. Being prepared for these situations will also help you not jeopardize your weight already lost. Some tips are outlined below:
- Avoid alcohol
- Eat before arriving at the party
- Have fruits and vegetables available
Setting realistic goals will help keep you motivated. If sticking to a diet is difficult during the holiday season, don’t abandon your plan. Remember and follow the little steps, keep track of everything by writing it down to make sure it’s accurate. Also incorporating the buddy system could be the best way to help prevent weight gain. Being able to talk to someone about weight loss and food concerns will help you make healthy choices. Being committed to your weight loss goals will help you be more aware of your habits during the holiday season.
Hello, my name is Jane. This year, January 5th was truly the beginning of a “Happy New Year”. It is now October 5th, and I am sitting in Dr. Chhabra’s office but without my cane and without clothing purchased in a big and tall men’s shop! You can relax though-I am wearing some clothes-the ones I stored in my Guest room closet several years ago.
It is wonderful to look forward to going for a walk every evening (without the cane) and my afternoon exercises are also getting easier every day.
Thank you Dr. Chhabra for the encouragement and guidance that you gave to me and continue to give me, every visit!!!
Dr. Chhabra’s statement:
When Jane first came to our office in January, she was walking with a cane and got winded just walking from the parking lot to our office. She also suffers from Diabetes, Insulin requiring and was injecting over 100 units of insulin every day. She was also on 12 other prescription medications.
10 months later, Jane has lost over 90 lbs!!! She has more energy than she has ever had before! She walks every day and does weight training with a DVD every afternoon! She has discontinued 5 of her prescriptions and uses less than half of her original dose of insulin!!
Have you been hearing about flax—or flaxseed—lately? There’s a good reason. This trendy seed is full of Omega 3 fatty acids, fiber and B vitamins. These important vitamins and nutrients are known to boost health throughout life. Fortunately, flax is easy to come by and easy to incorporate into a variety of foods.
Pick up a bottle of flaxseed oil and use it in baking or look for products that contain it. Dry flaxseed comes in a ground form or in small seeds that can be added to muffins, pancakes or even your pasta sauce. Try taking a teaspoon of ground flax and adding it to your favorite meatloaf recipe.
The subtle flavor is slightly nutty and won’t make your food bitter. It’s a great fiber for families with children who are sensitive to healthy additions to their meals. If you’re on a weight loss diet, flax can easily be integrated into meals you cook at home. Purchase flax at your local grocery or health food store.