Weight Loss Personal Trainer River North

"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.
 

"17 Weight Loss Rules You Can Cheat On" Review

Life isn't perfect and your weight loss approach shouldn't be either. Test your boundaries and figure out what you can get away with by bending the following rules (from the article " 17 Weight Loss Rules You Can Cheat On"). I've chosen the top 11 from their list.

1. ONLY DO HEART-THUMPING WORKOUTS




2. YOU HAVE TO “DO” ABS TO GET ABS




3. DON’T WEIGH YOURSELF TOO OFTEN




4. CUT BACK ON CARBS




5. COUNT YOUR CALORIES




6. EAT EVERYTHING IN MODERATION




7. DON’T EAT THE YOLK




8. DISTANCE CARDIO IS MANDATORY




9. EAT A VARIED DIET




10. AVOID ALCOHOL




11. FEAR FAT




Which weight loss rules will you bend first?

Picture Credit: Photo Credit MSN.com/Eat This, Eat That - Since my personal training clients live in the midwest, it's unrealistic to think that they'll completely avoid alcohol. Is this the best option while trying to lose weight?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article "17 Weight Loss Rules You Can Cheat On" on MSN.com
"17 Weight Loss Rules You Can Cheat On" Review
Learn how to lose weight from a personal trainer in Chicago.
 

The 1 Thing You Must Do in 2016

It's January 7th and it's hard to believe that we're already one week into the new year. Thank you, El Nino, for making us think it's spring until last week!!! While most people think New Year's Eve is overrated (argument understood), it's always a pivotal time in my year. It's my chance to start fresh. While I'm always grateful for my professional and personal lives, I always look forward to reflecting on the year and setting new goals to create a "better self".

While writing my book Redefine Yourself last year, my bedroom wall was covered with sticky notes of research (luckily Sammy didn't mind). Not only did this approach help me organize my thoughts, but it also provided the daily direction and reminders I needed to reach this goal.

Nearly a year later, the sticky notes have moved to my closet. Now, they state my personal and business goals for 2016. I see these reminders every day, and I do my best consciously (and unconsciously) to live in line with them.

I'm not sure what your focus is for the new year yet...or even if you take the time every year to reflect on one (or many) as I do. Just know that life isn't a steady stream that allows us to sit on a boat comfortably and watch it pass by (we might be bored after awhile, anyways). It requires us to remind, reenergize, reboot, redo, relearn, and repeat.

It seems like we need to do this at least every three months. The beginning of a new year is different, though. It's your time to look at your "big picture goal" and to reflect and adapt. Find new hope. You can make this as big or as small as you want. Start this process early, though. Start thinking about how 2016 will look like for you and what you want for yourself right now.

You don't need to do it yourself. Read self-help or self-improvement books. Ask friends for support. Hire a personal trainer. Talk to your doctor.

Please keep in mind that I'm not asking you to turn your life upside down or change every little approach. We don't need to brush our teeth hanging upside down or with our foot because we're bored. If it works the "normal" way, why change it (same applies to exercise). If there's something we can do to enhance your life, though, don't settle. Let's take a leap together and see what we can create.

Picture Credit: mountaingoatsoftware.com - What are your goals for a new year?

Other Related Content: Self Improvement from SelfGrowth.com- - SelfGrowth.com is the most complete guide to information about Self Improvement on the Internet.


Article Credit:
Author: Michael Moody
The 1 Thing You Must Do in 2016
Learn how to lose weight from a personal trainer in Chicago.
 

The 68 Best Ways to Lose Body Fat and More

Are you combing through endless articles looking for new ways to lose body fat or redefine your life? Once again, I've compiled a master list of tips on how to lose weight, achieve peak fitness, cook healthy, minimize stress, and more. Considering the number of articles, I did my best to categorize them in an approachable way. Please bookmark and share the list below with anyone who wants to change their life and finally see a difference in their health and lifestyle. 

Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests. Read a new set each day.

************************************************

Weight Loss

*********************************

*********************************

*********************************

*********************************

*********************************

*********************************

************************************************

Why You're Not Losing Weight

*********************************

*********************************

*********************************

************************************************

Weight Loss Recipes

*********************************

*********************************

*********************************

************************************************

Healthy Food Choices

*********************************

*********************************

************************************************

Fitness and Your Body

*********************************

*********************************

*********************************

************************************************

Creating the Life Your Want, Goals, Travel, and More!

*********************************

************************************************

Photo Credit: Will meat help you lose weight? Read the health and fitness tips above to find out.

Article Credit:
Author: Michael Moody
The 68 Best Ways to Lose Body Fat and More
Learn how to lose weight from a personal trainer in Chicago.
 

Create a new you in the new year.

Click below and find the book Redefine Yourself on Amazon today!

Self Improvement Book by Chicago Personal Trainer and Author, Michael Moody

Self Improvement Book by Chicago Personal Trainer and Author, Michael Moody