Weight Loss

Weight loss tips
Exercise
At home
At the office
At play

Did you know that there are more overweight people than normal weight people in the U.S. today. So if you've put on a few pounds during the last few years, you are not alone.

Today's theory of weight gain is eating too much, heredity or aging. All of these are factors, but additional reasons include:

 w Americans have unprecedented access to a poor diet, to high calorie foods that are widely available, low in cost, heavily promoted, and good tasting. Therefore, we eat too much cooked, processed and nutrient deficient food. When we eat nutrient-deficient food, our stomachs may be full, but our bodies continue to send out the 'I'm hungry' signal. This can lead to overeating and weight gain.

 w As people age, they gradually lose lean muscle mass and develop more fat, a process known as sarcopenia. Poor food choices and lack of exercise can accelerate this condition.

WEIGHT LOSS TIPS

 w Focus on food choices rather than counting calories.
 w Eat more nutrient-dense, healthier foods. This means consuming a diet rich in fresh raw fruits, vegetables, grains, legumes, nuts and seeds. Increase exercise. Exercise elevates the metabolism long after the activity is completed, and helps to burn fat and to build lean muscle mass. A lean body burns more calories while resting than a fat body does!
 w Pay attention to the ingredients in the packaged foods you buy. You'll be surprised at how much sugar and other processed ingredients are in some of your favorite foods!
 w Learn to make healthier meals at home. Buy a new cookbook and try some new recipes and ingredients. TruHealth carries a wonderful line of nutritional cookbooks.
 w Attend a class at TruHealth. Our classes, taught by natural health professionals/experts will help you attain your health goals, especially those in the weight loss area.
 w Make sure that your changes are gradual and permanent. Don't start anything today that you can't continue for a lifetime.
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EXERCISE-A VITAL PART OF YOUR WEIGHT LOSS PROGRAM

How much exercise do I need to speed up my metabolism?

You need enough regular exercise to raise your heart rate (pulse rate) to 60-80 percent of its maximum. To compute your maximum heart rate, subtract your age from 220. Multiply that number by .6 and .8 to establish 60 percent and 80 percent of your maximum. Commit yourself to a regular exercise schedule, working up to three or four 20-minute sessions per week. Your metabolism will improve as the efficiency of the circulatory and respiratory systems in delivering oxygen and nutrients to the body's cells improves.

EXERCISE TIPS

When you can't get to or don't want to join a gym, The American Heart Association suggests these tips for getting the most out of everyday life:
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At home
 w Do housework yourself instead of hiring someone else to do it.
 w Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
 w Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
 w Walk or bike to the corner store instead of driving.
 w When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
 w Walk the dog.
 w Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
 w Stretch to reach items in high places and squat or bend to look at items at floor level.
 w Keep exercise equipment repaired and use it!
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At the Office
 w Walk down the hall to speak with someone rather than using the telephone.
 w Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
 w Walk while waiting for the plane at the airport.
 w Stay at hotels with fitness centers or swimming pools - and use them - while on business trips.
 w Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
 w Walk around your building for a break during the work day or during lunch.
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At Play
 w Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
See the sights in new cities by walking, jogging or bicycling.
 w Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
 w Play your favorite music while exercising, something that motivates you.
 w Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
 w Join a recreational club that emphasizes physical activity.
 w At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
 w When golfing, walk instead of using a cart.
 w Play singles tennis or racquetball instead of doubles.
 w At a picnic, join in on badminton instead of croquet.
 w At the lake, rent a rowboat instead of a canoe.

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