Want to Lose Weight?

Do small things that will have a big impact with your weight loss over the next year. Here are some examples that you can start putting to use today:

• Lose 18 pounds in a year: replace soft drinks with water. The average American drinks 450 cans of soda pop per year. That's equivalent to about 65,000 calories, or a little over 18 pounds of fat. Drop the soda, drop the weight. By the way, switching to diet soda doesn’t help. Studies have shown that the more diet sodas you drink, the more weight you will gain.
• Lose 20 to 30 pounds in a year: just move more. Take the stairs instead of the elevator, shovel snow instead of using the snow blower, wash dishes by hand, use a walk-behind and not a riding mower, change TV channels without the remote – all of these help you burn more calories, without going to a gym. Any increase in how you move during the day will make a difference, so look for ways to move more. Burn calories, lose weight.
• Lose 35 pounds in a year: skip dessert. If you have one 350-calorie dessert per day, you’re eating the equivalent of 35 pounds of body fat every year. Maybe you don’t do typical desserts, but you drink one of those gourmet coffees every day. They're really the same as a dessert. Start skipping them and you’ll start getting skinny.
• Lose 50 to 90 pounds in a year: make supper the lightest meal of the day. You can have a huge plate of steamed, above-ground veggies; a giant green salad loaded with veggies and dressed with lemon juice; or a piece of fruit for supper. Any of these options will only have 100 to 150 calories. You won’t feel starved at night, you’ll sleep better, and will wake up looking forward to breakfast. A typical supper will have 600 to 1,000 calories, or more, especially if you dine out. The choice is yours. Eat smart, look smart. Drop pounds while you sleep.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Easy as 1, 2, 3

When we take on any challenge, it helps to break it down into small, easy to accomplish steps. This process works well for weight loss also. Here are a few highly effective ways to take off extra pounds. This is just to get you started. Use your imagination - I'm sure you'll come up with great ideas of your own.

1. Eat oatmeal for breakfast. The key here is to begin your day with whole, high fiber foods. Oatmeal is simple, fast and easy to power-up with fruit.  Instant oatmeal or old-fashioned – from a fiber standpoint it makes no difference, so choose whichever variety fits your taste and schedule best. Oatmeal is also transportable. Here’s an idea – put dry oats in a thermos, add hot water, and let it cook on the go. Or keep a supply of uncooked oats at work and just add boiling water.  You will be amazed how much more energy you have if you fuel up in the morning.

2. Pick up the pace.  This is more than just increasing how much you move during the day. I’m talking about moving with attitude! Instead of just strolling across the parking lot, tighten those stomach muscles, swing your arms, and pick up the pace. The extra effort burns fat. You'll look and feel better...and get much more done in a day.

3.  Focus on today.  It may seem overwhelming if you say, “I have to start eating breakfast and exercising every day for the rest of my life.” But all of us can take small steps for just one day.  So make a simple plan each day, for that day alone. “Today I will eat a big bowl of oatmeal with sliced apples and cinnamon sprinkled on top, and I will use both of my 15-minute work breaks to take a brisk walk.” Before long the healthy goals you set each day will become habits you can’t live without.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.