You can barely get through a week of network news without hearing something about the obesity epidemic in America. According to the Centers for Disease Control and Disease Prevention, two-thirds of American adults are overweight or obese – and our children are right behind us as one in three children is now overweight or obese.
Quick Weight Loss Healthy Tips
Given these figures, one can imagine that a large part of the population is on some type of diet. And we’d be right: 25% of men and 45% of women in the US are on a diet on any given day. We are on a quest to lose weight. However, overweight and unhealthy can make a dent in our pockets. The American Heart Association has reported that overweight men spend more on prescription drugs than men of normal weight. Other studies have found that overweight and obese adults are less productive, more work is lost, and spend much more on health care than adults in good health.
Fortunately, there are many simple ways you can cut calories, expend more energy and lose weight without spending a fortune. That is good news for both your wallet and your waistline.
Simple Tips to Lose Weight
Maybe you wonder if you can cut calories without losing flavor – but there are plenty of easy ways and still be satisfied.
1. Use smaller plates
Using smaller plates and bowls means there is less space to fill with food to your plate look full. With this approach, chances are you could eat 20% less, and most likely you’ll feel so complete, especially if you eat slower. This also helps avoid portion distortion.
2. Skip sodas and juice
Today, the average American consumes 20% of your daily calories through liquids, and unfortunately, many of these are empty calories that come from sodas, coffee drinks and great juice drinks and smoothies. Stick with water or skim milk to reduce calorie intake much every day. Drinking water regularly throughout the day can help you feel more hydrated too.
3. Use spray oil
Using oil spray can cut many calories and fat from food you prepare at home. For example, you can put two tablespoons of butter or margarine in a pan for cooking eggs for breakfast. If you switch to cooking spray, you could save 34 calories or more each meal. Over time, this sum.
4. Skip the Closet
Instead of soaking your salad with creamy dressing, use oil (slightly) or vinegar (which is free of calories). You can save more than 100 calories a salad like this.
5. Cut your pizza
When I order pizza, I get it with extra sauce and light cheese, which cuts a ton of fat and calories – and, in my opinion, makes the most delicious cake because it is not as greasy and heavy. You can also cut calories to get ingredients like mushrooms, olives, or other vegetables, instead of sausage or pepperoni.
6. Eat Healthy Snacks
There is nothing worse than getting to 15:00 urge to eat – if it arrives and unprepared, you can grab something quick from a vending machine. Most foods are high in sugar, sodium, and empty calories.
Refrain from eating junk food, just keep healthy snacks in your desk. Snacks such as almonds or walnuts, fresh fruit and vegetables, whole grain crackers and peanut butter are good choices. Just make sure you watch how much you eat – even if they are good for you, nuts are high in calories. Eating more than a handful can add significant calories to your diet.
7. Shop the perimeter of the grocery store
The outer perimeter of the grocery stores is where healthier and lower in calories. This is where you find foods such as fruits, vegetables, meats, eggs and yogurt. If you want to cut calories, avoid the center of the store, where all processed foods are. Especially avoid the aisles of soda, chips, and candy.
8. Identify your triggers
I write from home full time, and I always used to go down to the kitchen when I was working in a really challenging article. Taking a walk to the kitchen and rummaging through the refrigerator or cupboards was my way of taking a break. However, all these trips to the kitchen joined hundreds of extra calories throughout the day. Once I realized what I was doing, I forced myself to stop. Now when I need a break, I stretched out on the floor in my office or walking. Unless you’re really hungry, the kitchen is off limits.
You may be at increased risk of mindless eating in the following situations:
Whenever you feel bored, sad or tired
When someone brings donuts to the staff meeting at work
Before or after a stressful meeting at work, or any other stressful event
After arriving home from work with nothing planned for dinner
While watching TV
Once logged in when you’re at greater risk of mindless eating, find a way to stop the behavior or avoid the situation altogether. Limit yourself to eat only when hungry – not as a way to deal with stress or boredom.
While cutting calories is important, make substantial exercise may be even more crucial if you want to lose weight. According to the American College of Sports Medicine, research has shown that sedentary adults have an increased mortality rate three times compared with adults fit risk. Moreover, it has been shown that the less you exercise, the biggest risk is for certain diseases.
The National Library of Medicine states that most adults need at least 30 minutes of moderate exercise five times a week. Here are several ways you can squeeze more exercise into your daily routine.
9. Use an exercise ball at Work
As I write this, I’m at my desk where I sit for eight hours a day. However, I’m not hunched like a soft potato – I’m up and down, spinning, and balance. I’m also going to have a lot of fun. This is because I sit on an exercise ball Gaiam all day. According to some experts, using an exercise ball instead of a regular desk chair can help you burn an additional 350 calories per day. Moreover, legs, back and core get toned because you are constantly used for balance.
Sitting on an exercise ball every day is great – I can say that I’m exercising, I have seen a noticeable difference in my abs and strength. You can get even more exercise if you sit on the ball like a horse without stirrups. Hold the ball with your thighs, and make sure your feet are off the ground. This takes a lot of balance, and requires your stomach to work especially hard at first. It may be even harder to go a minute or more without touching your desk with hands – this is great for when you’re reading. And when the work is finished, sit on an exercise ball while watching TV.
10. Follow a Dream
Have you always wanted to learn to surf, rock climbing, or belly dancing? Would you like to have the endurance to swim a mile? Want Treasure Hunt with a metal detector?
The great thing about exercise is that it often does not feel like exercise, especially when done something that has a great interest in. If there is an activity you’ve always wanted to learn, then do it. You will feel great to fulfill a dream – burning extra calories is simply a bonus.
11. Walk at lunch
Instead of standing in line at a fast food restaurant or spend your lunch in a restaurant, why not eat a healthy lunch and then go for a walk? You can save money by bringing your lunch to work instead of buying food every day, and you can make, low in much healthier options calories.
If your lunch break is short, eat and walk at the same time. Prepare a sandwich, an apple, and carrot sticks, all of which are easy to eat while walking.
12. Buy a manual machine
Push Mowers without motor (also called reel mowers) are the cutting of most people use 50 years ago – that need to expend energy to push mower instead of relying on the combustion of gasoline. Using this type of mower is a great way to make extra exercise doing a task that has to do anyway. Furthermore, reel mowers save money because they do not require gasoline – and are much more friendly to the environment.
13. Subscribe to a sporting event or League
Sign up for a charity race is a great way to make an effort to get some exercise – well, you can help raise money for a great cause. If the next charity fun run will not be held in your area for a while, consider playing a sport. Most towns and cities have adult leagues for a variety of sports, including softball, soccer, kickball, and touch football. Check with the parks and recreation department in your area to see what is available.
If competition is not your thing, you still have plenty of options. Go for a walk, buy a trampoline, jumping rope, or jump on a pogo stick. Breaking their skateboards or skates old wheels, or hop on a bicycle. Rediscover the activities you may have once loved, and let yourself feel like a kid again.
14. become inefficient
An important reason Americans are far less exercise than in previous years is that there are plenty of gadgets that do all the work that we used. In the name of productivity and efficiency, we are getting fatter. Therefore, look for ways to be inefficient at home and at work. For example, when you get the water in the office fridge, just fill the glass halfway. This forces you to come back twice more often to fill. When you have the disorder that is necessary to keep the stairs, open an item at a time, instead of rising with every stroke. You’ll make more trips, and find that your heart rate increases too.
15. stop watching TV
The average American watches more than five hours of television each day. Why not cancel your cable to spend more time doing other things, such as exercise and cooking healthy meals?