Archive for fitness
Important Tips to Remember When Walking Alone
Posted by: | CommentsWalking is terrific exercise and can be a significant factor in your weight loss regimen. Walking is relatively low impact, increases your heart rate and burns fat. And while walking with a partner or in a group is the safest choice, it may not always be convenient to fit others into your regular routine. Here are a few things to think about in preparation for your next solo walk:
- The weather. Before heading out, check today’s forecast to ensure that you’re ready for the conditions. Will the chill require you to dress in layers, or will the summer sun call for putting on sunscreen? In extreme weather—whether it’s very hot, very cold or potentially stormy—you may want to opt for an indoor exercise for that day instead.
- The time of day. This can go hand-in-hand with the weather of course; certain conditions could be worse at different times of day. But it also pertains to the danger that exists when it is dark out or when traffic is heavy. If you walk at night or early morning, make sure street lights are present along your path.
- The location. Take the area you walk through into account. Is there a high occurrence of crime? Does it require you to cross busy roads? If you are unfamiliar with an area, it may be preferable to avoid while walking alone.
- The things you carry. Equipping yourself for a stroll doesn’t stop at comfortable shoes and weather-appropriate clothes. It is also a good idea to carry a water bottle to avoid dehydration and to keep a cell phone on hand in case of emergencies.
Don’t go it alone all the time. If you’d like to find out more about patient support with CMHVA, click here.
Basic Tips for Losing Weight
Posted by: | CommentsBy making just a few changes you can really make a difference in your weight loss success. Hopefully, you are already doing some of the things that I’m going to suggest.
- Drink water
It may sound strange but drinking more water can reduce bloating if your body is holding onto water. Your body cannot tell the difference between hunger and thirst so make sure you are keeping yourself well hydrated. Replacing regular soft drinks with water can save you hundreds of calories. Some people have lost a lot of weight just by swapping out water for regular soda.
- Don’t skip meals
Many people struggling with their weight feel that by skipping meals they are eating less and therefore will lose weight. Wrong! You are much more likely to overeat later in the day and you may find that when you do start to eat, you just can’t stop.
- Eat healthful snacks
Snacking can help maintain blood sugar that will help prevent overeating. A protein supplement or foods such as almonds and cheese sticks will be satisfying and help you to lose weight as long as portion size is controlled.
- Select whole grains when choosing carbohydrates
Whole grains have more fiber and therefore keep you fuller longer. A few years ago Readers Digest printed a study where they found that foods containing fiber kept you fuller up to four times longer than foods without fiber. Fiber also helps to prevent constipation and can reduce your risk for disease.
- Measure your food
I know that this is not a favorable request because it takes effort. Most people underestimate how much they are really eating and once you know what a serving of a particular food looks like, it will always be the same. Buy yourself a small food scale and some measuring cups and spoons. They are not expensive but a great investment for weight loss success.
- Read food labels
Learning to read food labels will help you to compare foods with their nutritional content and calories per serving. You may be surprised at what you discover.
- Journal
Writing down what you eat is essential for long term weight loss success. It will give you an awareness of you current eating habits so that you can make the necessary changes.
- Get active
Exercising boosts your metabolism which helps you to lose weight more easily and it is exceptionally important for weight maintenance.
You may find that just by adding one or more of these tips into your daily routine, you can transform your body. Small changes can lead to lasting results. Contact us to see how we can help you achieve success this time!
Follow Dani’s Journey to Lose 45 Pounds in 6 Months
Posted by: | CommentsDani is like so many of us. She has struggled with her weight for a number of years. Follow along as she shares her journey towards long term weight loss success through the 6 month weight loss program at the Center for Metabolic Health which includes comprehensive education through their exclusive Weight Management University. You can follow Dani’s journey on the CMH blog!
Ideas for Fitting Fitness into Your Work Day
Posted by: | CommentsDo you have trouble finding time for physical activity during the work day? Here are some quick ideas for fitting in more physical activity into your work day:
- Park your car a little further away from the office. If you ride the bus, get off a few blocks early and walk the rest of the way.
- Take the stairs whenever you can. If you have a meeting on another floor, get off the elevator a few floors early and use the stairs.
- Rather than taking a coffee or snack break, take a short walk.
- Set an alarm to go off every hour to remind you to stand up and take a quick walk.
- Start a lunchtime walking group with your co-workers.
- Hold team meetings during an outside walk when the weather is nice.
- Use the restroom that is the farthest away from your desk.
- Wear a pedometer to track how many steps you take in an average day and challenge yourself to walk 10,000 steps each day.
- Check with your Human Resource department about organizing a fitness class at your office.
- Instead of sending an email or using the phone, walk to your coworkers’ offices to deliver messages.
- Get a hands-free headset for your phone so you can get up and move around.
Check out more great tips at our full Metabolic website!
