Healthy Habits

"Top 10 Rules You Must Follow Every Day to Lose 10 Pounds" Review

These weight loss tips have helped my personal training clients trim their waistlines quickly and they will help you too (from the article Top 10 Rules You Must Follow Every Day to Lose 10 Pounds).

What rules do you follow every day to lose weight?

Are you having trouble losing weight? Read "50 Unhealthiest Foods on the Planet" Review. It's probably time to rewrite your grocery list.

Picture Credit: MSN.com-Will water help you reach the weight loss you desire?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " Top 10 Rules You Must Follow Every Day to Lose 10 Pounds " on MSN.com.
"Top 10 Rules You Must Follow Every Day to Lose 10 Pounds" Review
Learn how to lose weight from a personal trainer in Chicago.
 
Find Michael's self-help book Redefine Yourself on  Amazon  today!

Find Michael's self-help book Redefine Yourself on Amazon today!

 

"50 Ways To Get Started When You Have Lots Of Weight To Lose" Review

If you're like my new personal training clients, you probably wanted to start losing weight yesterday. Check out this incredible list to propel your weight loss and quit wasting time (from the article "50 Ways To Get Started When You Have Lots Of Weight To Lose")!

UNDERSTAND WHY YOU WANT TO LOSE WEIGHT.


Knowing why you want to lose weight will help guide you through those moments when you want to give up, says Heather Bainbridge, RD, nutrition care coordinator at Temple Health Bariatric at Temple University Hospital and Jeanes Hospital in Philadelphia. And your goal is more likely to resonate if you include real-world benefits, like having more energy to play with your kids or pursue new activities. "Your why is the grounding force that will push you through tough times," she says.

BELIEVE.


Confidence is one of the single biggest predictors that you will be able to change, says Charles Platkin, PhD, MPH, Distinguished Lecturer at Hunter College and City University of New York School of Public Health. "You really need to believe in your ability to organize and execute a behavioral modification," he says. "Weight loss is a tough road, so you need to rely on the confidence that you can attain what you want."

SET A REAL GOAL.


Platkin stresses the importance of planning and goal setting. "No matter what, it's something you need to take the time to write down," he says. In one study, people were 42% more likely to reach their goals when they wrote them down. Platkin recommends setting a long-term goal and outlining the steps you'll take to carry it out. Don't say, "I'm going to lose 25 pounds." Instead, pick a number you want to weigh, devise a thorough plan of attack, and figure out the best strategies for getting there. And then keep careful track of your progress.

BREAK YOUR GOAL INTO BITE-SIZE CHUNKS.


Set plenty of intermediate goals: "The most important thing to remember is any weight loss is good," says Louis Aronne, MD, the director of the Comprehensive Weight Control Center at Weill-Cornell Medical College and author of the forthcoming book The Change Your Biology Diet: The Proven Program for Lifelong Weight Loss." Any weight loss will improve your cardiovascular function, reduce your risk for diabetes, and help your blood-pressure." If you aim to lose 80 pounds, celebrate every 10 that you manage to shed.

CHANNEL YOUR INNER TODDLER.


"Children don't eat just because food is in front of them, nor do they eat because they're feeling stressed or bored," says Lawrence Cheskin, MD, director of the Johns Hopkins Weight Management Center at Johns Hopkins Bloomberg School of Public Health. "They'll play until they're hungry, and they won't eat if they're not hungry. Paying attention to physiological cues is something we should all try. Just ask yourself: Am I hungry right now, or am I eating because I'm stressed or for another reason that's not actually hunger?"

DIETING IS FOR GAINERS: EAT IN A WAY YOU CAN SUSTAIN FOR LIFE.


The eating changes you make should be forever—not the next 3 months, says Platkin. Living on a juice diet, exercising 6 mornings a week before the crack of dawn, or eating only one meal a day may lead to weight loss, but you won't be able to sustain that kind of loss. Platkin advises forming new patterns that make your eating and exercise habits automatic. "It shouldn't be a diet; it should be a way of life," he says. "You break a diet. You don't take a break from your life."

PAY ATTENTION.


When you're conscious of what you eat, you'll enjoy it more while eating less, says Cheskin. If you open a bag of chips before sitting on the couch, you'll barely notice eating the whole thing. Try to eat only when you can pay attention to every bite, savor the taste—and slow down. That's good for portion control and for digestion, says Cheskin.

ASK YOURSELF, "AM I ENJOYING THIS?"


Food delivers a marginal return on the calorie, says Cheskin. Every additional bite gives you less return on the investment. "Eating more won't give you more pleasure, more energy, or more satiety," he says. But it will make you rounder.

KEEP A FOOD DIARY.


Log all the food you eat and you'll have the data you need and a platform to assess which habits need tweaks. Bainbridge suggests writing down what time you're eating, what you're eating, the size of the portion, and the calories listed on the package. One study found that keeping a food diary can double a person's weight loss and is one of the best predictors of weight loss. "Recording our habits is eye-opening," Bainbridge says. "You can really look back and say, 'Did I need to eat this? Could I have only had half of that? What am I now ready to change?'"

TAP TECHNOLOGY FOR HELP.


If you find it cumbersome to write down everything you eat, simply snap a picture of your food with your smart phone, says Platkin. All of your food. Simply taking a second look at what you're about to put in your mouth can reduce how much you eat. For a diary, try an app like Calorific, Lose It!, My Food Diary, or MyNetDiary.

TAKE A WALK AFTER MEALS.


A study in Diabetes Care found that when seniors walked for just 15 minutes after each meal, they significantly lowered their blood sugar, which can help manage weight gain. While walking in the morning or the afternoon for 45 minutes certainly led to improved metabolic markers, the short post-meal stroll was significantly more effective at blocking fat storage.

LIFT WEIGHTS.


Finnish researchers found that when elderly women lifted weights, they could manage blood sugar much better, reducing fat storage.

YOUR TREADMILL NEEDS YOU.


A Spanish study found that when postmenopausal women at risk of heart disease and type 2 diabetes started walking on a treadmill at home three times a week for 4 months, they significantly reduced fat and lost an inch off their waists.

WORKING OUT IS VITAL.


Studies show that regular exercise is crucial to keeping weight off once you have shed it, but it's also good for your self-esteem. "Physical movement makes you feel better and boosts your confidence," says Platkin. "Workouts increase the chances of reaching your weight loss goals and decrease the chances of slipping up."

HOWEVER, DON'T EXPECT EXERCISE TO BE THE ENTIRE ANSWER.


Working out is healthy for the body and the brain, plus it reduces stress—which we all know can spur eating. "But physical movement is better for keeping weight in control than it is for losing weight," says Cheskin. "In 60 seconds, you can eat what it would take 60 minutes at the gym to burn off." The takeaway: You can't out-train a bad diet.

FEED YOUR HEALTHY GUT BUGS.


A New England Journal of Medicine study of 120,000 nurses over 35 years found that women who regularly consumed yogurt easily lost weight and didn't suffer the weight gain typical with aging. Why? The probiotics in live-culture yogurt help facilitate weight loss by providing nourishment to healthy gut bacteria. Try fermented vegetables or, if you must, a probiotic supplement.

EAT STRATEGICALLY.


"The order you eat your food matters much more than you'd suspect," says Aronne. His advice: Eat produce and protein before you eat (simple) carbs. He and his research team recently published a paper in Diabetes Care that found blood glucose levels were 36% lower an hour after eating when people followed this pattern. Plan your meals accordingly.

UNDERSTAND FOOD LABELS.


"You need to look at serving size versus container size," says Cheskin. For example, a 20-ounce bottle of Coca-Cola contains 2.5 servings. "Stick to the serving size when you snack rather than eating the whole package, and you'll be a lot better off."

THE KITCHEN CLOSES AFTER DINNER.


After a long day of making decisions, your brain is whipped by nighttime. That's when you're likely to sabotage your weight loss efforts with poor food choices. "Snacking after dinner is a problem," says Aronne. "In general, we should try not to eat after dinner and just aim for a good night's sleep." A study in the American Journal of Clinical Nutrition found that late-night eating often leads to weight gain. In fact, the nighttime eaters gained nearly 14 pounds in the study.

BROWN BAG IT.


Bringing lunch (like one of these quick lunch recipes) means you're in control, says Platkin. In a year-long study published in the Journal of the Academy of Nutrition and Dietics, overweight women who went out to lunch weekly gained, on average, 5 pounds more than those who ate out less frequently.

STOP SKIPPING MEALS.


While it seems that not eating would equal fewer calories, the opposite is true. The Journal of the Academy of Nutrition and Dietetics study found that dieting women who skipped meals lost, on average, 8 fewer pounds than women who ate consistently. "When you skip meals, the body goes into starvation mode," says Aronne. "It not only holds on to fat, it primes the brain to seek out high-calorie foods to protect itself."

TAKE A LONG HARD LOOK AT YOURSELF.


When Lawrence Cheskin sees patients in his clinic, he asks them to look at their lifestyle, their habits, and their history of weight loss. He encourages them to consider their happiness, relationship to food, stress, and patterns of eating. "It's important to understand what works for you," he says. "weight loss is a very individual thing, and only you know exactly what's happened that caused success and failure in the past."

READ THE MENU BEFORE RESERVATION TIME.


Platkin recommends keeping roughly 10 menus for nearby restaurants, and pick three or four healthy options from each menu. That way when you arrive, you won't browse and be drawn in by, say, the blooming onion.

CUT STRESS, SLEEP MORE.


A study published in the International Journal of Obesity found that people aiming to lose 10 pounds found the greatest success when they reduced stress and slept 6 to 8 hours a night. And a separate study found that lack of sleep did in fact lead to weight gain.

KEEP CANDY AT A DISTANCE OF 6 FEET.


A study in the International Journal of Obesity found that workers ate much more chocolate when it was visible and within reach, as opposed to just 6 feet away. What's more, the workers underestimated how much candy (aka sugar) they ate when it was right next to them, but they overestimated how much they ate when they had to walk to the candy bowl. "Removing yourself from the vicinity of temptation will help tremendously," says Bainbridge.

COOK YOUR OWN FOOD.


Packaged foods are designed for a long shelf life, so they're highly processed, offer little nutrition, and are chock full of empty calories, says Aronne. Try making your own meals using fresh ingredients—you'll soon find easy, fast, and healthy recipes that far surpass any packaged pre-made meals you can buy.

LIQUID CALORIES ARE TROUBLE.


Twenty minutes after eating, you'll feel full. But sweet drinks and alcohol are loaded with calories, and they'll sail right past your hunger sensors. Aronne recommends his patients avoid caloric drinks altogether. If water is too blah, try squeezing lemon or lime into seltzer.

VET YOUR PANTRY.


"We're creatures of habit, so we gravitate to the same places over and over," says Platkin. That holds true for restaurants, coffee shops, and the cupboard in your kitchen. If you keep cookies, chips, or candy in a place you frequent—like your pantry—you'll need to clean it out and restock it with healthier options. "It's too tough to change our habits completely. You can go to the same places, just change what's available there."

STEP AWAY FROM THE JUICER.


Breakfast shouldn't be skipped (and replaced with juice) when you're trying to lose weight. "If you juice a bunch of fruits for breakfast or make a banana smoothie, you're really consuming a lot of carbs and sugar," says Aronne. "You experience a fructose surge that feels good but leaves you very hungry." Stick to a breakfast with veggie carbs, protein and some fat.

LOOK FOR SUPPORT.


In one study, 95% of participants completed a 4-month weight loss program—and 66% maintained the weight loss—when they dieted with a buddy. "It's crucial to have a network of people to encourage you and to listen when you're struggling," says Brainbridge.

FILL UP BEFORE YOU FACE THE DOUGHNUTS.


Eating something healthy prior to facing temptation—the break room cookies and doughnuts, the party with all the fatty appetizers—will help you resist. "If you plan ahead so you don't face temptation while you're hungry, you'll have a much easier time staying disciplined," says Platkin.

ENLIST YOUR FAMILY.


You're about to embark on a major project, and you will need the help of those closest to you. If your kids and your spouse love junk food, plan with them how they can store it and eat it away from you, says Platkin. Also, plan with your family how to make meals healthier.

ANTICIPATE SETBACKS.


There will be weeks when you don't lose any weight. There will be weeks when you gain. "You will reach a plateau as your body continues to adjust and adapt to the change," says Platkin. "This is normal. This is OK." If you expect this to happen, you'll be better able to stay on track. Forget what the needle says today: Focus on your long-term goals.

EAT MORE.


Yes, that sounds crazy, but denying yourself a food will only make you crave it more. Studies show that overweight people who add healthy fiber from leafy greens, beans, and sweet potatoes ended up reducing their calorie intake by 18% and lost over 5 pounds in a few months. So instead of depriving yourself, add in healthy foods first and your desire for junk will decrease.

CHOOSE THE RIGHT STARCH.


Throwing an under-ripe banana into a smoothie, eating cold potatoes, or putting a cup of lentils in your soup will add so-called resistant starch to a meal. This special starch is a type of fiber the body can't convert to calories. Research suggests that resistant starch reduces belly fat, makes you feel full, improves insulin function, and helps lower the risk of diabetes.

DON'T CLEAN YOUR PLATE.


Many of us grew up learning not to waste food. "That's a difficult thing to forget," says Bainbridge. "But it doesn't mean you need to be the family garbage disposal when your kids don't finish their dinner." If tossing out food is anathema to you, wrap it up and put it away, she suggests. "Tell yourself you'll have it tomorrow. When tomorrow comes and you take it out, chances are it will be unappetizing and you won't want it," she says.

SIP BETWEEN EVERY BITE.


Bainbridge suggests slowing everything down so your body has time to feel satisfied. You can put your fork down and count your chews—which some research suggests helps shed pounds. Or take a sip of water (or wine) every few bites.

BACK AWAY FROM THE TABLE.


Finished your serving? Get up and go refill your glass. Throw your napkin over the plate. Push your chair back and engage in conversation. Fullness will set in—just wait and watch.

CHOOSE FUN THAT ISN'T FOOD-BASED.


If you like baking, trivia at the pub with grub in front of you, or dinner out with friends, try to find new activities minus the food, suggests Bainbridge. "If you find something that keeps you busy, like knitting, bird-watching, walking, or talking to friends on the phone, you'll find that you can engage in something and not need to eat," she says.

TAKE A BREAK.


Food is a great distraction, especially junk food. Sometimes instead of taking a break, we reach for candy or something sweet and comforting. Heather Bainbridge asks her clients to take a break from work, go for a walk, and ask yourself, do you really need the convenience food or do you just need a break? "More often than not, they just need a break. They don't need the food, and they perform better both at work and on their weight loss plan."

What do you think are the best ways to propel weight loss now ?

Are you having trouble attaining any level of weight loss success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: MSN.com-Will the distance of 6 feet keep you away from your favorite sweets?.

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 50 Ways To Get Started When You Have Lots Of Weight To Lose " on MSN.com.
"50 Ways To Get Started When You Have Lots Of Weight To Lose" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"Why These Fitness Experts Hate Spinning" Review

Many people meet with a Chicago personal trainer or take a fitness class to lose weight. Are all experiences created equal? Check out this suprising perspective on the popular Spinning classes...you may have to rethink your approach (from the article "Why These Fitness Experts Hate Spinning").

The music, the lighting, the rush of a high-intensity workout — in recent years, indoor cycling (sometimes known by the trademarked name “Spinning”) has taken off. But some top fitness experts caution that the trendy workout doesn't meet up to the hype — and could actually be hurting you.

“The human body was never meant to sit in a flexed [bent-forward] spinal position, performing hundreds if not thousands of repetitions, overloading the hip flexors and quads,” says Jason Walsh, a personal trainer, movement specialist and founder of Rise Nation. “It literally shuts down one of the most important muscle groups in the body, the glutes [butt muscles].”

These high-intensity classes are generally led by an instructor, and movements are synchronized to upbeat music. Celebrities like Olivia Wilde and Reese Witherspoon have been snapped exiting these trendy classes, and the general public is also picking up indoor cycling with greater frequency.

“I like that the general public is interested in exercise now more than ever,” Walsh says. “I just don’t think indoor cycling is a great form of exercise.”

Why You Might Want to Skip Spin Class


In addition to the wear and tear on the body, Walsh also thinks people don’t need to be sitting any more than they already do. “The public does plenty of sitting throughout the day, which wreaks havoc on the human body.”

Jimmy Minardi, certified personal trainer for more than 20 years and founder of Minardi Training, has also never been a fan of the indoor-cycling fad. “There are 616 muscles in the human body, and Spinning barely uses half of them,” he explains.

“One of the most important things — especially for the aging female with osteoporosis — is to bear your own weight,” Minardi continues. “So you’re way better off going out for a brisk walk or to a trainer who emphasizes safe weight-bearing movements.”

Riding a stationary bike also negates a key benefit of outdoor cycling: balance. “I see a lot of indoor-cycling enthusiasts who can barely ride an outside bike because it’s too hard,” Minardi says. “If you’re going to ride a bike, an outdoor bike is best. Not only do you get some fresh air, you’re also practicing balance.” This helps bolster the body against the effects of aging.

When Is Indoor Cycling OK?


While neither Walsh nor Minardi would recommend an indoor-cycling class, that doesn’t mean a bike is all bad. First off, any kind of movement is better than no movement, and there are benefits to stationary cycling. So when is it a good idea to include indoor cycling in your routine?

1. When You’re Recovering From Injury


After an injury you may need to lay off the weight-bearing exercise for a while to facilitate recovery. “Spinning is one of the first recommendations sports doctors and physical therapists recommend to their patients when recovering from an injury,” says Felicia Walker, a certified Spin instructor at New York Health and Racquet Club with more than 15 years of experience teaching indoor-cycling classes. “Since riding is a no-impact exercise, Spinning helps people recovering from injuries to ease back into the gym safely.”

2. For Cross-Training


Walker adds that indoor cycling also serves as a great form of cross-training for runners who need to give their joints a break from pounding the pavement. “Running is high impact; Spinning is no impact,” she explains.

Interval training on a stationary bike also improves cardiovascular endurance, which will help your performance in other fitness classes or sports. “It’s always a good idea to cross-train so that you don’t overuse particular muscle groups,” Walker says. “My own fitness regimen includes boxing, jumping rope and ballet to counterbalance the Spinning.”

3. For Interval Training


Interval exercise is a training method in which you push yourself for a block of time before easing back for a short period — and then go hard again.

The benefits of intervals are well documented: Research shows that interval training improves cardiovascular fitness, blood pressure and insulin sensitivity. Intervals also tend to be a more efficient way to exercise, delivering these benefits in less time than traditional cardio.

Indoor cycling is a natural interval workout, Walker explains. “When the beat speeds up, so do your legs,” she says. When the beat slows down, you turn up the tension on the bike so that it’s harder to pedal.

In a Spin class, intervals are instinctive because the music will dictate how fast or slow to push and motivate you to pedal quickly during high-intensity blocks. In addition, Walker says participants typically burn 400 to 600 calories in a 45-minute class, which can contribute to weight loss.

4. If You Really Love It


The music makes indoor cycling an enjoyable exercise for many people. Plus, it’s a form of exercise that’s appropriate for people of all fitness levels. If you’re new to exercise, following the instructor’s directions and the beat of the music can take some of the pressure off figuring out what to do. And if you feel self-conscious about working out in front of people, you can simply grab a spot in the back row. Regular exercisers only need to crank up the resistance and push a little harder to get a high-intensity workout that can leave even super-fit folks drenched in sweat.

How to Get the Most Out of Indoor-Cycling Classes


Walsh wants to be clear: Exercise is important, including indoor cycling. “I do think that Spin classes today have done a great job with building community and making class training more exciting than ever, but I think they should be secondary to strength training,” Walsh says.

If your body moves well and your back, hamstrings and glutes are strong, then there will be less risk of injury, and the benefits from Spin will be greater, Walsh adds. “Strength training should be the primary form of exercise, laying the proper foundation before all forms of conditioning.”

Beyond that, Minardi also says to make sure you’re riding the bike correctly. “You want proper bike fit every time,” Minardi says, explaining that he peeks in on indoor-cycling classes from time to time and sees many participants misaligned on the equipment.

Walker says she stresses bike fit in her classes. If you sit too low you will compress your knees, she says. If you’re too high, you will strain your IT band (the firm band of tissue that runs along the outside of the thighs). Protect your lower-back muscles by engaging your core while seated, she recommends.

If you’re at all confused, Walker says a good instructor should refer to proper form throughout the class. “The instructor should also help with setup before class begins to make sure all participants are good to go,” she says. “Spinning requires proper form. If you come out of position, you won’t be getting the most out of the class and may be straining yourself unnecessarily.”

The bottom line on indoor cycling: It’s fine to have it in your exercise arsenal, but it shouldn’t be your only form of exercise. If you decide to hit the bike, make sure you’re doing strength-training and weight-bearing workouts too. Ensure that your bike fits properly and your form is sound. And if your instructor isn’t helping, find a new one.

What do you think about the benefits and drawbacks of Spinning? Do you agree?

Are you having trouble attaining any level of weight loss success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: Livestrong.com - To spin or not to spin...that is the question.

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " Why These Fitness Experts Hate Spinning " on Livestrong.com.
"Why These Fitness Experts Hate Spinning" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"20 Easy Ways to Lose 5 Pounds at Work" Review

Looking for easy ways to lose weight at work? I've dissected the recent article "20 Easy Ways to Lose 5 Pounds at Work" and chose the 17 most effective strategies you should try. Take a look!

1. NEVER—EVER!—POWER UP WITH SODA


It's tempting to gulp down a diet soda to get over that mid-afternoon slump. But don't do it! A University of Texas Health Science Center study found that adults who drank diet soda experienced a whopping 70 percent increase in weight circumference when compared with non-soda drinkers. Plus, aspartame is shown to raise glucose levels to a point where it's converted into fat.

2. GUZZLE H20


Are you really hungry, or are you actually just thirsty? A study in the journal Physiology & Behavior suggests people inappropriately respond to thirst over 60 percent of the time by eating instead of drinking. Even if you're not hankering for a thirst-quencher, preloading meals with plain ol' calorie-free water can shave hundreds of calories from your daily intake. And if plain water sounds boring, you can add some practically calorie-free fresh citrus to create a health-boosting (and flavorful!) detox water. Plus, that glass of refreshing H2O does more than hydrate your body. According to a study published in The Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water increased the metabolic rate of participants by 30 percent. Add an extra 1.5 liters of water to your workday intake, and you could burn 17,400 calories a year!

3. TAKE THE STAIRS


This is an obvious one, but you may be surprised how much weight you can lose by doing it. You have a file you need to deliver to the 15th floor, but your office is on the 10th. Use the stairs instead of the elevator, and you'll burn twice as many calories as you do walking. According to the University of New Mexico Health Sciences Center, a 150-pound person could lose about 6 pounds per year just by climbing up two flights of stairs every day! Bump that up to six, and you could drop 18 pounds without ever hitting the gym (or personal training studio).

4. SIT ON A STABILITY BALL


Swapping out your desk chair for a stability ball will help you strengthen your core and burn more calories at the same time. According to Jill Koegel, RD, a sports-certified registered dietitian, sitting on one of those big sports balls during your workday can burn up to an extra 100 calories a day. If you work 300 days in a year, that could add up to an extra 30,000 calories—or about 8.5 pounds!

5. CONVERT TO A STANDING DESK


Did you know that you burn more calories just by standing? It's true! According to Koegel, standing burns around 50 more calories per hour than if you're just sitting at your desk. That can add up almost 7 pounds of extra weight lost a year, all while you're at work. Plus, standing has numerous benefits for your core strength, posture and even your mental health: It's even shown to make you more productive. Bring on that promotion!

6. SWAP OUT YOUR MORNING COFFEE FOR GREEN TEA


Coffee might give you a caffeine jolt in the morning, but green tea can supply less jittery energy—and plenty of fat-burning qualities (Read this to find out how caffeine could prevent you from losing body fat). A study published in the American Journal of Clinical Nutrition found teas—including green teas—contain catechins that boost fat oxidation. Plus, Taiwanese researchers found that the 1,100 people they studied over 10 years who drank green tea had 20 percent less body fat than others who didn't drink it.

7. BRING YOUR LUNCH —EVERY DAY


Think you know how many calories are in that fast-food meal you grabbed during your lunch hour? Think again: A 2013 study published in BMJ found that the average takeout meal ordered by adults contained an average of 836 calories. Calorie counts listed on menus help, but the study showed adults underestimated the number of calories by about 175 per meal. That can add up to a serious amount of weight each year (Especially this list of 17 meals that will erase your weight loss).

Instead, spend part of your weekend meal-prepping for the week ahead. Opting for even a 500-calorie meal during your lunch break can save you more than 300 calories over the average grab-and-go meal—a difference of 1,500 calories for a five-day workweek. Work an average of 50 weeks a year and that's 75,000 fewer calories consumed, or about 21.5 pounds a year!

8. BALANCE YOUR SALAD


"Big salads" a popular lunchtime choice, but don't just fill up with a bunch of greens that will make you hungry again by your 3 p.m. meeting. For a salad to be filling, it needs protein (chicken, eggs, deli meat) and fiber (beans, avocado). To maximize flavor, pair sweet (tomatoes, apples) with sharp (onion, olives) and savory (meat). Plus, a salad needs crunch; nuts and raw bell peppers are your best bets (Careful, though...not all salads are created equal. Read my post Why Salad is so Overrated).

9. STASH SOME CHIA SEEDS, TOO


Since you only need a sprinkling (a tablespoon at most, if you're being aggressive!), a packet of chia seeds can last forever—and be an easy way to instantly add nutrition to your at-desk breakfasts or lunches. "Chia seeds are chock-full of heart-healthy omega-3s, fiber, protein and calcium," says Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. "Chia seeds are easily absorbed by the body, so they're very nourishing and satiating."

10. KEEP THE SWEETS OUT OF SIGHT


Out of sight, out of mouth? Simply reorganizing your pantry's "top hits" could translate into serious calorie savings, according to researchers at Google. A study, conducted at the search engine's New York office dubbed "Project M&M" found that placing chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks more prominent shelf space, curbed M&M consumption by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones.

11. SCHEDULE YOUR WORKOUT SESSIONS


If other people can see when your calendar is free or busy, go ahead and block out certain times for either early morning, lunchtime, or after-hours potential workout (or personal training) sessions. Even if you haven't signed up for the class yet, this will help deter coworkers (particularly those in different time zones) from thinking that a 5 p.m. conference call (4 p.m. their time!) is totally cool. And then go ahead and actually treat your appointments like a real meeting and get your butt to the gym!

12. SEEK OUT SOMEONE TO BE HEALTHY WITH YOU


It's a heck of a lot easier to turn down a cupcake for Mary Jo's birthday if you have another healthy-minded coworker holding you accountable. Otherwise, you may look around at everyone else stuffing themselves with sugar and feel like you should, too; after all, a 2014 review study published in the Journal of the Academy of Nutrition and Dietetics found that people tend to conform to "eating norms" in social settings. If all else fails, you and your calorie-counting friend can split that cupcake!

13. TAKE A 2-MINUTE WALK EVERY HOUR


You think you may walk a lot at work, but very rarely is anyone walking through their office for more than 20 seconds. Try timing yourself the first couple of times you walk for one minute (so that it's a two-minute round-trip back to your desk) to develop a couple options for your "walking routes." Here's why it's worth a try: A recent study in the Clinical Journal of the American Society of Nephrology found that a two-minute walk every hour can offset the effects of too much sitting.

14. ALWAYS EAT LUNCH AT LUNCHTIME


Spanish researchers found that obese women who ate their lunch after 3 p.m. lost 25 percent less weight than those who ate their lunch earlier in the day. Even though both groups ate the same foods and the same amount of calories, the early bird diners lost five pounds more. Scientists believe that waiting to eat until you're starving may spark cravings for more food later in the day.

15. KEEP TRACK OF YOUR FOOD AND DRINK INTAKE


It can sound tedious, but what's one more to-do on your list of desk duties? If you aren't great about journaling your diet once you're home, just fill in the blanks at work the next day. A study from Tulane University found that people who used phone apps for weight loss reported shedding more pounds and feeling more motivated to make healthy changes than people using traditional fitness trackers.

16. SQUEEZE IN TINY WORKOUTS


That mom of three who also teaches spin class and always looks fanfreakintastic? Awesome. But that's not attainable for everyone, which can leave you feeling frustrated that you can't be a workout god or goddess, too. The good news: You only need 2 and a half minutes to boost your metabolism and start burning calories, too. Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day and boosted their metabolism for the next 24-48 hours. It's highly unlikely you have a stationary bike handy at your place of work, but a similar result could be achieved by running up the stairs and doing jumping jacks.

17. ANALYZE IF YOU'RE COMFORTING YOURSELF WITH FOOD


Whether you stuff yourself when you get home from work because you hate your job or you slip out for a fattening "coffee" drink after your boss laid into you about something minor, be sure to take stock of how your job makes you respond with food. In an Orlando Health survey of more than a thousand respondents, only 10 percent of people listed their psychological well-being as part of their weight loss journey. The problem? Not being in tune with your emotions and their connection to food is why nearly 66 percent of people gain weight back after losing it. "Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise," neuropsychologist and Program Director of Integrative Medicine at Orlando Health Diane Robinson, Ph.D. said in a press release. "But there is an emotional component to food that the vast majority of people simply overlook and it can quickly sabotage their efforts."

How do you lose weight at work? You may also want to check out the list The 68 Best Ways to Lose Body Fat and More for other ideas.

Picture Credit: www.MSN.com - My personal training clients have used a lot of these strategies to lose weight at work. Is replacing coffee with green tea an effective strategy?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article "20 Easy Ways to Lose 5 Pounds at Work" on www.msn.com
"20 Easy Ways to Lose 5 Pounds at Work" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"15 Daily Life Hacks to Achieve Greater Fat Loss" Review

Looking for a quick weight loss trick before spring break? Take a look at the most viable tips I found in the article 15 Daily Life Hacks to Achieve Greater Fat Loss.

DRINK WATER BEFORE MEALS


Research suggests that drinking two, eight-ounce glasses of water before main meals can help enhance weight loss. Participants in a twelve-week study who drank two glasses of water before every meal consumed 75 to 90 fewer calories per meal and lost more weight on average than those who didn’t. The researchers concluded that by hydrating right before eating, you’re more likely to feel satisfied from your meal, and less likely to overindulge.

DINE ON SMALLER PLATES


There is growing evidence that the size of your dinnerware can influence how much you consume during a meal. Researchers attribute this phenomenon to the Delboeuf Illusion – an optical illusion of relative size perception. When serving yourself, use larger plates and bowls for healthier foods, like fruits and vegetables, and smaller plates and bowls for less healthy foods.

EAT MORE VEGETABLES


This might sound redundant, but consuming a lot of vegetables can do more than provide you with health-boosting nutrients. Use vegetables to your advantage by adding bulk and fiber to your dishes, which will help fill you up. And vegetables can also be used for low-carb food swaps like using cauliflower as a pizza crust or squash for spaghetti.

TRACK YOUR INTAKE


One of the keys to success in weight loss or weight management is tracking your food and beverage intake regularly. Tracking can help make you aware of subconscious snacking, unhealthy eating patterns, and overeating. Multiple research studies have tested the effectiveness of tracking intake on enhancing weight loss and have concluded that individuals who track eating habits regularly lose more weight on average than those who don’t.

SPICE UP YOUR MEALS


Cayenne pepper can kick your metabolism into high gear because of capsaicin – the active compound that causes the burning sensation in your mouth upon consumption. Capsaicin is widely known and studied for its thermogenic effect, which is the ability to generate extra body heat and a rise in metabolic rate. One recent study found that about a half-teaspoon of cayenne pepper, either mixed in food or swallowed as a capsule, helped study participants burn an additional 10 calories more over a four-hour period. While that might not seem worth the temporary burning sensation, consumption of the cayenne pepper also reduced their preoccupation with food and their desire to consume fatty, salty, and sweet foods during that same four-hour period.

HAVE A BOWL OF SOUP


Soup can do more than help alleviate cold and flu symptoms. In fact, a bowl of soup a day may help keep the pounds away. Multiple studies have shown that when low-energy-dense soups were consumed at the start of a meal, subsequent food intake was reduced by as much as 20 percent. Furthermore, soup has a high water content, which can also help fill you up in addition to helping you stay hydrated. Be sure to avoid creamy, rich soups, which can run upwards of 500 calories, and canned soups high in sodium.

EAT SLOWLY


Research suggests that eating slowly can lead to improved satiety and make you less inclined to overeat. When you eat slowly, you allow more time for your brain to catch up with your gut as it signals it’s full. To slow down your eating, try alternating bites of food with sips of water, removing distractions, like television, and chewing your food thoroughly. Another great technique is to eat with chopsticks, which will inherently force you to eat smaller bites and at a slower pace.

PARK FAR AWAY


Forget convenience, and park as far away as possible to burn some additional calories. This method is a very simple way to squeeze some extra exercise into your day, no equipment necessary.

DITCH THE BREAD


On average, a burger bun or two slices of bread contains 150 calories and 25 grams or more of carbohydrates. You can save at least 100 calories and 20 grams of carbohydrate per day by swapping out bread for produce options, like sliced eggplant, large mushroom caps, and romaine lettuce. Better yet, you won’t have to sacrifice fiber since you’ll still get a good dose from these low-carb alternatives.

WEAR FORM-FITTING CLOTHING


Wearing form-fitting clothing can help prevent you from overeating because you’ll start to feel uncomfortable as you eat more than you need. This discomfort is an example of how your clothing can help serve as a sensory reminder of when it’s time to put down the fork.

EAT IN FRONT OF A MIRROR


The kitchen may be the last place you’d ever thought to hang a mirror, but it’s certainly the most useful place when it comes to weight loss. Research has shown that hanging a mirror in your kitchen can help you lose weight and keep it off. How? Taking a look at yourself right before you’re about to reach into the refrigerator or pantry can help you avoid poor, unhealthy food choices. Furthermore, eating in front of a mirror can help you consume less food by making you more aware of how your body looks and feels.

What other life hacks help you with weight loss?

Picture Credit: www.MSN.com - My personal training clients have used a lot of these strategies to lose weight. Is changing the color of your plate effective too?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article "15 Daily Life Hacks to Achieve Greater Fat Loss" on MSN.com
"15 Daily Life Hacks to Achieve Greater Fat Loss" Review
Learn how to lose weight from a personal trainer in Chicago.