5 Short Weight-Loss Shortcuts
Who can resist a title like «Prevention’s Shortcuts to Big Weight Loss» (Rodale, $22)? Not us, especially when it’s written by Chris Freytag, an exercise guru we saw at the American Council on Exercise conference in Las Vegas.
She’s fun, she’s enthusiastic and she has a body that doesn’t compel you to throw her a Twinkie.
Here are five tips from the book to get you started:
- Water you thinking? Freytag cites two studies showing how water can help. Of 5,000 Americans studied, those who drank less than a glass of water a day ate 200 more calories than those who drank about seven cups daily. German research showed that two cups of ice water can raise metabolism by 30% for 90 minutes.
- Got a minute? Then use it to do push-ups during commercials. Or squats while talking on the phone. Or biceps curls with canned goods while grocery shopping.
- Got another minute? These arm shapers can be done in a mere minute. Take a work break by stretching your arms straight out from your sides, palms down. Keep your shoulders down and relaxed; hold for 10 to 30 seconds. Or do push-ups off of walls or the kitchen counter.
- Don’t skip it. Breakfast, that is. It elevates your mood, lengthens your attention span and sharpens fact recall. Plus, it helps control weight (unless, of course, you dine on a Denny’s Grand Slam every morning). People who skip the morning meal are almost five times as likely to be obese as those who eat a sensible breakfast. And Freytag says it should count for 25% to 30% of your daily calories.
- Pssst. They have makeup
artists ! Don’t let fitness magazines get you down. Few people look like the models. Use them for inspiration, but be fit and healthy in your own way.
BY LESLIE GARCIA • DALLAS MORNING NEWS
Diet Club: Motivation Tips
The last time the Diet Club met, we talked about finding the right diet, and this time we’re going to discuss ways to stay motivated. Having just come back from a vacation in which I took the word vacation as literally as I could, I’m highly motivated to get back on my healthful eating regimen.
From barbecued ribs in Kansas City to a peanut butter and chocolate frozen custard in Denver, I earned every one of the four pounds I packed on during my two weeks away.
Usually when I’m on vacation, I make an attempt to avoid the fat and calories, but this time I gave myself permission to go crazy, accepting that I would have to deal with the consequences later.
My friends were amazed to learn that I indulged. They’re used to seeing me walk away from the birthday cake and cookies, pass on the bagels and cream cheese, and munch on celery at the department Christmas party.
It’s taken me a while to accept that being motivated to lose weight doesn’t mean I have to be perfect every day of my life.
I hear a lot of people say they start out great, but then falter, and once they’ve fallen, they can’t get back up. As my dad used to say, «Bull-shevki.»
The first step in keeping true to our healthful goals is to acknowledge that this is life. Our plan is to follow a prescribed diet, exercise at least three times a day, cut the calories and fats and avoid sweets. But we also have to accept that some days we will eat monstrous junk food and wash it down with sweetened drinks.
We also need to accept that we can’t do that every day and expect to lose weight, be healthy, or live to a ripe old age. That means we make conscious decisions every day — sometimes every hour — about what we eat and when we exercise. We are in control. We can eat the right foods or we can eat the wrong ones. It’s our choice and, once made, we must accept the consequences, good or bad.
So, start anew every day and forget any slips you may have had yesterday (or while on vacation). The path will always be there for you.
Once you do that, the rest is a piece of cake. Or a bowl of non-fat frozen yogurt.
Here are some other ideas to help you out:
- On the days when you know you may be tempted to stray off the path, try a nice healthy bribe. If you don’t indulge in those donuts your co-worker brought in this morning, you can go shopping on the weekend for new shoes.
- As children, we were often told «Look before you leap.» There’s something similar in dieting. When you’re tempted, think about the consequences. What’s more important to you — the dessert or reducing your need for insulin, the bag of potato chips or lowering your blood pressure?
- Share the burden. I used to be a quiet dieter, not wanting anyone know I was trying to lose weight. That made it so much easier to quit. Now everyone knows, and I have a good support system that I can turn to when I’m feeling the need to chuck it all in.
- Don’t get caught hungry. The worst thing that can happen when you’re dieting is being hungry and the only food nearby is in the vending machines. Keep snacks at your desk, stuffed in your purse and in your car. I’m never without at least a package of sugar-free gum.
And when you’re at home, keep the fridge and pantry stocked with healthful snacks that are ready to eat when you are. You don’t want to be cutting the tops off radishes when you’ve got a case of the midnight munchies.
By Joan Morris
Contra Costa Times
