Tag Archives: weight loss tips

Only 48 days until spring! Have you made plans to get it shape? 5 Tips to get you started.

Only 48 days until spring! Have you made plans to get it shape? 5 Tips to get you started.

1- Eat a nutritious breakfast.  Eggs or egg whites (even better!) with non-starchy veggies like broccoli, onions, peppers and jackie13mushrooms will stimulate your metabolism.
2-Exercise! Put aside a minimum of 30 minutes per day to walk, bike, elliptical or weight lift.
3-No late night snacking!
4-Meditate.  Meditation can help ease stress.  It can also help you program your ideal body image and create that road map to it! (hypnosis can too!)
5- Make water your beverage of choice.  Eat your fruit don’t drink it.  Many experts suggest drinking 8-10 eight ounce glasses of water per day.

To Lose Weight Avoid Late Night Snacking

Avoid late night snacking if you are looking for the scale to go down.Green tea
It’s very easy to pack on the pounds by night snacking. A bite of this and a taste of that while watching TV or on the computer can really add up. Before you know it, you’ve consumed several hundred calories mindlessly.
If you must have a snack at night aim for a healthier food such as an apple or a cup of steamed veggies. Have a cup of herbal tea to satisfy and relax you. Better yet, go to bed!

How much exercise must I do to lose weight?

 

How much exercise must I do to lose weight?

Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out.exercising Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.

Are low fat foods a healthier choice?

d6ae4a3b99eb526615eeaef1a888171f_5pkqThe truth: A low fat or reduced fat item may have nearly as many calories as a high fat version because ingredients like sugar often replace the fat to make the product taste better. Plus, low fat foods can still contain unhealthy saturated or trans fats, both of which may increase your risk of heart disease.

Low fat labels (like those on cookies and fruit-flavored yogurts) cause people to underestimate calorie consumption, increase the amount we eat, and temper the guilt of polishing off a box of reduced-fat Oreos. Some people see the term ‘fat-free’ and use it as a green light to eat as much of it as they want, which leads to over consuming calories.

Drink Green Tea to Fire Up Your Metabolism

Drink Green Tea to Fire Up Your MetabolismGreen tea

Along with being a powerful antioxidant,  green tea increases your metabolism thus aids in burning fat.

Other benefits are mood enhancement, helps prevent heart disease and cancer.

Drink 2-3 servings per day.

Build Muscle to Lose Weight

Build Muscle to Lose Weight

d6ae4a3b99eb526615eeaef1a888171f_5pkqAs we age many of us begin to gain weight. As adults, if we do not do strength training exercises, we lose muscle mass. Muscle is very dense and takes up less room than fat. Muscle requires fuel, fuel as in calories. Therefore in order to stay lean we need to keep some muscle.

It is recommended to strength train 3-4 times per week. If you are just beginning, start out with light weights. Don’t overdo it to cause injury. The goal is to strengthen slowly.

Check with your doctor to make sure you are physically able to do the exercises. Your doctor should be able to give you guidelines.

Hire a Personal Trainer if it is in your budget. Form more information on Personal Training email me at:   jackie@resultswellnesscenters.com or by phone 866-998-4100.

Coach Jackie;-)

Reasons you should drink more water

water-bottle-537x402Many experts suggest drinking eight 8 oz glasses per day. Some suggest half your body weight in fluid ounces per day.
Make sure to drink more water when exercising. Muscles do not work as well when they are dehydrated. Fuel up with at least 8 ounces before you exercise and sip throughout your workout.
Water is calorie free. If you would like to lose weight, swap soda and other higher calorie drinks for water.
Make water your beverage of choice! It will not only keep you energized, water can help keep your skin looking youthful.

All good reasons why you should drink more water!:-)

Limit alcoholic beverages

Limit alcoholic beverages

Limit alcoholic beveragesd6ae4a3b99eb526615eeaef1a888171f_5pkq to lose weight.
If you must have a cocktail opt for a white wine spritzer at around 96 calories. Even better, have a sparkling water such as club soda or seltzer with a piece of lemon or lime for zero calories. Stay away from juice drinks which can add upwards of 100 calories in addition to the booze. Creamy liqueurs can have as much as 350 per serving or more…so STEP AWAY!!

Going to a party this weekend and don’t want to sabotage your diet? Use my tips!

Going to a party this weekend and don’t want to sabotage your diet? Use my tips!

Eat BEFORE you attend the d6ae4a3b99eb526615eeaef1a888171f_5pkqParty

Yes …Really! Eat a nutritious meal consisting of lean protein and veggies to keep you full and satisfied. When adding a selection of veggies, aim for the non-starchy kind such as spinach, broccoli and asparagus. By feeling full and satisfied you will be less likely to reach for unhealthy foods.

Today’s Wellness Tip is to “Dress for Success”

Yes..that’s right…”Dress for success.”!

8.18
Wear outfits that makes you feel attractive. When we feel good about ourselves we tend to have more control in other areas of our lives. Often, when we feel gloomy or depressed we lose control and let our emotional state control what we eat. Look your best, feel your best!