Real Motivation: Slow And Steady Wins The Weight Loss Race

This article is part of our Real Motivation series.  These articles
give it to you straight–without the candy coating.  If you prefer
gentle encouragement and support, you may want to skip this post.  But
read on if you don’t mind the cold, hard truth.

Think New Year’s is the biggest time for weight loss resolutions?  A recent MSNBC.com article reported that the month of March is actually the peak season for diets and fitness programs.

Summer means more exposed skin–smaller tee-shirts, shorts, mini-skirts and swimsuits.  Many people jump on the diet bandwagon in March, hoping to shed a few pounds before it’s time to strut along the beach during summer vacation.  Unfortunately, since hot weather is only a few weeks away, March dieters sometimes rely on super-strict diets, fad plans and extreme exercise to melt away the fat.

Even if this type of program results in weight loss, most people will gain it all back–plus some extra–in a short period of time.

So if you’re looking to trim down for the summer months, DO NOT:

•    Go on a "juice diet"
•    Fast for days at a time
•    Eliminate entire food groups from your diet
•    Exercise every day for hours at a time
•    Skip meals
•    Eat only lettuce, carrots and cucumber
•    Survive only on soup with the word "cabbage" in the title
•    Drink strange concoctions made with maple syrup and lemon juice

These habits might make you thin, but you’ll sacrifice your health in the process.  As a result, you may feel tired, anxious and irritable–and you may even weaken your immune system!

Forget the fads!  Weight loss isn’t about speed.  If you want to lose weight quickly and successfully, you’re out of luck.  Quick weight loss almost always leads to quick weight re-gain.

Instead, lose weight–and keep it off!–the smart way with these sensible tips:

Control portion sizes:  This means eating actual single servings.  Portions of proteins should be about the size of your palm.  Portions of carbohydrates should equal to the size of your fist.  Have unlimited veggies, and choose moderate amounts of good fats.

Choose whole foods instead of processed/packaged junk:  If it comes in a box, don’t eat it!  The food you eat should be as close to nature as possible.  Apples, oranges, green beans, sweet potatoes, carrots, cucumbers, cabbage and spinach look the same in the garden and the supermarket.  Eat clean, wholesome foods that haven’t been modified in a factory, and you’re almost guaranteed to eat fewer calories.

Engage in moderate exercise:  Do a minimum of 30 minutes of cardio five or six days a week.  Do a minimum of 40 minutes of strength training each week, too!  Remember to take at least one full day of rest each week.  And if you really want to torch calories, increase the intensity at which you do your cardio.  But remember to listen to your body and never push it too hard.  If you try to do too much too soon, you’ll only get burned out (and possibly injured).

Sounds like a basic recipe for weight loss, doesn’t it?  Eat healthy, moderate portions and get some exercise.  It may not be as glamorous as drinking maple syrup and lemonade, but it’s the absolute best way to lose weight.

For most people, this formula leads to a weight loss of about one pound a week.  Start now, and you can be 10 pounds lighter by mid-June.

Now that’s a plan worth trying!

Pizza Is Good For Your Health

Pizza has a reputation as "junk food," but a University of Maryland report suggests that it can actually be a healthy meal, according to a recent MSNBC.com article.  In fact, pizza can be loaded with lots of healthy nutrients and antioxidants–as long as you use the right ingredients.

Here are a few ways you can make sure your pizza is a healthy meal instead of a bomb of fat and calories:

Choose whole grain crust:  Pizza crust made from whole wheat flour is loaded with fiber and nutrients.  Like whole grain bread, it’s a better choice than the plain white version.  You can make it yourself by using a standard pizza crust recipe (just replace half of the white flour with whole wheat flour).

Add extra sauce:  Cooked tomatoes–like the kind found in tomato sauce–are full of lycopene, an antioxidant that’s been linked to lower rates of some cancers, such as prostate cancer.  Tomatoes are also a great source of Vitamin C and A, so pour on the sauce!

Load up on veggies:  Vegetables are full of fiber, rich in nutrients and low in calories.  Try standards like onions, peppers and mushrooms.  But don’t be afraid to experiment, too!  Sliced tomatoes, chopped broccoli, chopped spinach, sundried tomatoes, zucchini, squash and other veggies make great toppings for pizza.

Skimp on the cheese:  Although cheese is a good source of calcium, it tends to be high in calories.  Choose a low-fat cheese and sprinkle it sparingly on the pizza.  If you need that cheesy taste, try a very flavorful cheese like fresh parmesan.  Other possibilities include sprinkles of feta cheese or small dabs of low-fat cottage cheese.

No time to make your own pizza?  Some specialty pizza restaurants offer whole wheat crusts and fancy veggies.  You can also find premade whole wheat crusts in your local supermarket, which helps cut down on preparation time.

The Best Beverage Is Water

Wondering if that daily soda habit is harming your health?  A recent NY Times article suggested that our beverage consumption has a significant impact on decaying teeth, osteoporosis, heart disease, obesity and more.

The article discussed a recent panel of nutrition experts that published a "Beverage Guidance System."  This report was designed to help folks make the best beverage choices.

Water topped the list as the healthiest option.  It’s calorie-free, and has no additives, preservatives or artificial ingredients.  Unlike sugary beverages, water can actually help boost our overall health.

Unfortunately, most of us drink too many sodas, high-calorie coffee concoctions and sugary juices.  As a result, we add extra pounds to our waistlines.  But these tips can help you control your hunger and increase your water consumption:

Drink water when you feel hungry.  Many times we misinterpret thirst as hunger, so we end up snacking when we should be drinking.  Whenever you feel a bit hungry, drink a glass of water.  It’s possible you were just mildly dehydrated.

Drink water before meals. Most of us like that "full" feeling in our bellies after a big meal–but it usually means we ate way too much!  Drink a glass of water before you eat and your tummy will feel full sooner.

Drink water instead of soda.  Are you a fan of sugary soft drinks?  Try replacing just one of your daily sodas with seltzer water.  You’ll get the fizz without the sugar, and you’ll shave about 100 calories from your daily diet!

Healthy And Romantic Meals

Planning a special meal with your sweetheart?  A recent WebMD.com article offered a few ways to ensure that your romantic menu doesn’t end up adding inches to your waistline.  Their tips seemed to be designed more for restaurant meals than at-home occasions, but some of them–like slowing down your eating speed–are universal.

If you’re planning to cook the meal at home, one easy way to control calories is to serve a healthy meal!  You might think that romantic meals must be full of luxurious foods like cream and sugar.  But it is possible to create a meal that’s both healthy and special.

Start with a light appetizer:  A salad made from field greens and dressed with balsamic vinaigrette is both light and tasty.  Another option is a broth-based soup.  To make it extra special, try something besides the typical French Onion (which is loaded with cheese).  A Maryland crab soup, for example, is low-calorie and unusual (for folks who don’t live in Maryland!).

Skip the butter:  If you must serve bread with your meal, skip the butter.  Instead, place a small dish of olive oil on the table (you can season it with herbs or balsamic vinegar).  Studies show that people who dip their bread in oil instead of slathering it with butter tend to consume less bread overall.

Bake, broil or grill the entrée: Pass on anything fried or covered in butter.  Plenty of elegant foods–like salmon or steak–taste great when they’ve been prepared in a healthier manner.  Drizzle lemon juice over fish or season meat with herbs to boost the flavor without adding a lot of extra calories.

Lighten up your veggies:  Choose less common vegetables like asparagus or snow peas to make the meal feel special, but skip the butter sauce.  These veggies are just as tasty when they’re steamed with some light seasonings.  Make sure they’re not overcooked so they look crisp and bright green on the plate.

Finish light:  A heavy dessert won’t put you in the mood for love.  Instead, you’ll feel like napping!  So keep dessert light with a classic sweet: strawberries dipped in chocolate.  They look and taste lovely, so they’re the perfect ending to a romantic meal.

Best Choices At Ethnic Restaurants

Chinese restaurants recently came under scrutiny, according to an AP News article.  Many of their dishes are loaded with salt, sugar, fat and calories!  This isn’t really surprising, since many Chinese menu items are fried and covered in sauce.

As a note, traditional Asian meals tend to be relatively healthy–lots of veggies and little saturated fat.  However, the Chinese food you get at your local restaurant has probably been Westernized in flavor to appeal to our taste buds.  And, unfortunately, this Westernization includes oversized portions, extra sauce and limited vegetables.

Unfortunately, many ethnic restaurants have met the same fate, and they now serve high-fat or high-calorie meals to tempt our taste buds.  So if you’re planning on dining at an ethnic restaurant in the future, here are some healthy and low-calorie choices.

If you’re eating Chinese, choose…
•    Stir-fried chicken and vegetables instead of General Tso’s Chicken
•    Brown rice instead of white rice
•    Fresh spring rolls instead of deep-fried eggrolls
•    Wonton soup instead of pork dumplings

If you’re eating Mexican, choose…
•    Shrimp fajitas instead of chicken enchiladas
•    Salsa instead of cheese dip
•    Black bean soup instead of refried beans
•    Guacamole instead of sour cream

If you’re eating Italian, choose…
•    Marinara sauce instead of Alfredo sauce
•    Bruschetta instead of fried mozzarella sticks
•    Green salad instead of Caesar salad
•    Sorbet instead of tiramisu

Exercising Alone

Intimidated by the thought of "hardbodies" at the gym?  Not ready to face spandex and sports bras?

A recent study reported by AP News found that older people prefer solitary exercise to the gym.  The researchers speculate that senior citizens may be uncomfortable with the idea of working out in front of younger, fitter people.

Folks who are self-conscious about their weight and fitness levels may prefer to exercise alone, too.  Fortunately, it’s simple to get a great workout at home!  Just try some of these ideas:

Jump rope:  A basic jump rope can cost as little as $7.  It’s a great cardio workout that also helps build speed and endurance.  If possible, try and jump on softer surfaces–like grass or carpet–to protect your joints from the impact.

Walking:  This is a favorite exercise for people of all ages!  All you need is a good pair of walking shoes and a safe place to walk.  If you don’t have ample walking space in your neighborhood, consider the local shopping mall or high school track.

Exercise DVDs:  There’s a huge variety of exercise DVDs available, so you won’t have a problem finding one that fits your needs.  Experiment with different workouts, such as kickboxing, yoga, boot camp and dance.  Look for "beginner" videos if you’re new to exercising.

Calisthenics:  They may seem old fashioned, but classic jumping jacks, pushups, abdominal crunches and squats will never go out of style.  They burn calories and boost strength–and you can do them in the comfort of your living room, too!

Boxing:  If you have the space and cash, consider purchasing a heavy bag.  Punching and kicking the bag will get your heart pumping, and it also builds muscle in your arms and legs.

Elliptical Machine:  It may seem like an expensive purchase, but it’s probably less than you’d spend on an annual gym membership.  And an elliptical machine with moving arms will work both your upper and lower body at the same time.

The Weekly Tip

Crank up some tunes!  Dancing is a great cardiovascular exercise–and it torches calories, too.  So the next time the radio DJ plays a song with a fantastic beat, turn up the volume and dance!  Shake your booty to just five songs in one day, and you’ll get about 20 minutes of fat-burning exercise.

The Weekly Tip

Crank up some tunes!  Dancing is a great cardiovascular exercise–and it torches calories, too.  So the next time the radio DJ plays a song with a fantastic beat, turn up the volume and dance!  Shake your booty to just five songs in one day, and you’ll get about 20 minutes of fat-burning exercise.

Health Tidbits

(Today’s special edition of Health Tidbits is titled Things We Already Knew But Researchers Studied Anyway.)

•    Less active kids are more likely to be obese.  Link   

•    Veggies are good for you.  Link 

•    Fruit is good for you, too.  Link 

•    In fact, eating veggies and fruit can help prevent diabetes.  Link 

•    A high-fat diet is NOT good for you.  Link 

•    Tanning beds are linked to skin cancer.  Link 

Health Tidbits

(Today’s special edition of Health Tidbits is titled Things We Already Knew But Researchers Studied Anyway.)

•    Less active kids are more likely to be obese.  Link   

•    Veggies are good for you.  Link 

•    Fruit is good for you, too.  Link 

•    In fact, eating veggies and fruit can help prevent diabetes.  Link 

•    A high-fat diet is NOT good for you.  Link 

•    Tanning beds are linked to skin cancer.  Link