Post by jan on Apr 22, 2024 6:42:04 GMT
This round runs from March 31 through May 5
Challengers:
Cherry β Do some form of exercise most days
Cathy β Honestly track everything
Judy β move more
Holly β Maintain Lifetime at Goal Status
Bev β More cautious of what I'm eating
Jan β Adding more fruits and veggies into my meals, no after-work snacking
Hosts:
March 25 through March 31 β Cherry
April 1 through April 7 β Cathy
April 8 through April 14 β Judy
April 15 through April 21 β Holly
April 22 through April 28 β Jan
Challengers:
Cherry β Do some form of exercise most days
Cathy β Honestly track everything
Judy β move more
Holly β Maintain Lifetime at Goal Status
Bev β More cautious of what I'm eating
Jan β Adding more fruits and veggies into my meals, no after-work snacking
Hosts:
March 25 through March 31 β Cherry
April 1 through April 7 β Cathy
April 8 through April 14 β Judy
April 15 through April 21 β Holly
April 22 through April 28 β Jan
April 28 through May 5 β Bev
23 Surprising Weight-Loss Tips That Are Actually Doable
There's no shortage of advice on how to lose weight. The thing is that a lot of it is about "dieting" β which often means eliminating certain foods or food groups, restricting calories, and working out to "make up for" what you ate. But there are plenty of people who have a goal to lose weight and want to know how to do it in a way that doesn't feel too extreme or punishing. That's why BuzzFeed Health asked health and fitness experts β registered dietitians, nutritionists, and personal trainers β for their best advice on doable, sustainable, weight loss effort that won't make you feel sad and hangry.
There's no shortage of advice on how to lose weight. The thing is that a lot of it is about "dieting" β which often means eliminating certain foods or food groups, restricting calories, and working out to "make up for" what you ate. But there are plenty of people who have a goal to lose weight and want to know how to do it in a way that doesn't feel too extreme or punishing. That's why BuzzFeed Health asked health and fitness experts β registered dietitians, nutritionists, and personal trainers β for their best advice on doable, sustainable, weight loss effort that won't make you feel sad and hangry.
1. Whatever you do, don't do a detox or cleanse.
"They can potentially wreak havoc on your body and be very unhealthy. Be wary of products that promote weight loss after a '7-day detoxification' or a '30-day colon cleanse.' Marketers
strategically construct these products and sell people on the notion that theyβll somehow become healthier, thinner, happier, and more attractive after using such products.
My overarching mantra: A consistently healthy, well-balanced diet is the best 'cleanse.'" βNita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting
"They can potentially wreak havoc on your body and be very unhealthy. Be wary of products that promote weight loss after a '7-day detoxification' or a '30-day colon cleanse.' Marketers
strategically construct these products and sell people on the notion that theyβll somehow become healthier, thinner, happier, and more attractive after using such products.
My overarching mantra: A consistently healthy, well-balanced diet is the best 'cleanse.'" βNita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting
2. Don't make any food off-limits.
"When a food is off-limits it becomes MUCH more appealing. And if guilt is involved and you do end up eating that food, the screw-it-Iβve-already-had-a-bite-and-ruined-everything-so-Iβm-
going-to-eat-the-entire-batch mentality appears. Instead, give yourself permission to get pleasure from food. Just make sure you're enjoying treats mindfully because you really want them, rather than just because they are there." βAnne Mauney, MPH, RD, dietitian blogger at fANNEtasticfood.com and co-author of the Joyful Eating, Nourished Life program.
"When a food is off-limits it becomes MUCH more appealing. And if guilt is involved and you do end up eating that food, the screw-it-Iβve-already-had-a-bite-and-ruined-everything-so-Iβm-
going-to-eat-the-entire-batch mentality appears. Instead, give yourself permission to get pleasure from food. Just make sure you're enjoying treats mindfully because you really want them, rather than just because they are there." βAnne Mauney, MPH, RD, dietitian blogger at fANNEtasticfood.com and co-author of the Joyful Eating, Nourished Life program.
3. Commit to making just one meal a bit healthier.
"I often work with clients who want to do everything all at once. That works for some people, but most people need to start with just one thing. Ask yourself: 'What's the meal that will have
the biggest impact if I change it?' And start there. Breakfast is usually the easiest to change because most people are skipping it or grabbing something that's not super healthy out of convenience. The simplest way to change it is to make sure you're getting a balance of protein, fat, and carbs. A couple whole eggs will give you your protein and fat. Add a piece of fruit or a half cup of roasted potatoes to give you some healthy carbs." βErica Giovinazzo, MS, RD, Head Coach and Nutritionist, Brick Los Angeles
"I often work with clients who want to do everything all at once. That works for some people, but most people need to start with just one thing. Ask yourself: 'What's the meal that will have
the biggest impact if I change it?' And start there. Breakfast is usually the easiest to change because most people are skipping it or grabbing something that's not super healthy out of convenience. The simplest way to change it is to make sure you're getting a balance of protein, fat, and carbs. A couple whole eggs will give you your protein and fat. Add a piece of fruit or a half cup of roasted potatoes to give you some healthy carbs." βErica Giovinazzo, MS, RD, Head Coach and Nutritionist, Brick Los Angeles
Link to healthy, protein packed breakfasts tinyurl.com/y7mcn5df
4. When it comes to starting (or returning to) exercise, less is more.
"This means: 1. Don't go right into doing extreme workouts and 2. Set yourself up for success by making sure you can hit the gym twice per week regularly for three to four weeks before you say
you're going to go four to five times per week. Once you prove to yourself that you can go twice per week, then go to a three-day per week schedule, and again make sure you can do that regularly for about a month before going for four days per week. This way, you're doing things more gradually and setting yourself up for success." βNick Tumminello, owner of Performance University International in Fort Lauderdale, Florida, and author of Strength Training for Fat Loss
"This means: 1. Don't go right into doing extreme workouts and 2. Set yourself up for success by making sure you can hit the gym twice per week regularly for three to four weeks before you say
you're going to go four to five times per week. Once you prove to yourself that you can go twice per week, then go to a three-day per week schedule, and again make sure you can do that regularly for about a month before going for four days per week. This way, you're doing things more gradually and setting yourself up for success." βNick Tumminello, owner of Performance University International in Fort Lauderdale, Florida, and author of Strength Training for Fat Loss
5. Make eating out a thing you do for special (and special-ish) occasions.
"Cooking at home means more fresh food that, generally speaking, will be more nutritious and far lower in calories than what you're ordering when you go out. If you master batch meal prep
and one-pan meals, you can easily put together delicious, healthy meals you'll look forward to eating. When you have something to celebrate (like that it's finally the weekend), go out and
enjoy your special meal." βDanielle Omar, MS, RD, nutrition consultant and founder of foodconfidence.com
"Cooking at home means more fresh food that, generally speaking, will be more nutritious and far lower in calories than what you're ordering when you go out. If you master batch meal prep
and one-pan meals, you can easily put together delicious, healthy meals you'll look forward to eating. When you have something to celebrate (like that it's finally the weekend), go out and
enjoy your special meal." βDanielle Omar, MS, RD, nutrition consultant and founder of foodconfidence.com
Thoughts ?
FYI- today is National jelly bean day.