Turn Off The TV To Lose Weight

Worried that your family watches too much TV?  You should be.  According to a MSNBC.com article, kids are seeing double the number of commercials for junk food compared to what they saw 30 years ago.

Moreover, other studies have suggested that time in front of the TV leads to weight gain for both kids and adults.

So turn off the television if you want to keep your family healthy!  Here are some other fun activities that can replace your TV time:

Play active video games:  Games such as Dance Dance Revolution let kids feel like they’re playing video games.  But they’ll also be burning calories and boosting their levels of fitness!

Play active outdoor games:  Take advantage of warm summer evenings with a family game of basketball, baseball or Capture the Flag. 

Have a dance:  Crank up the tunes and shake your booty in the living room!  Kids of all ages love to dance, and it’s lots of fun for adults, too.

Play board games:  Sure, you won’t burn a lot of extra calories.  But at least board games aren’t littered with ads for potato chips, fast food and candy!  If you want to keep your bodies moving, try a more active board game like Twister.

Plan a menu: Kids are a lot more likely to eat healthy foods if they take part in preparing the menu.  Read cookbooks together and plan a future meal that’s chock-full of nutrients.

Need some more suggestions?  Try…

•    Reading together
•    Playing cards
•    Watching a DVD (no commercials!)
•    Doing a craft
•    Playing with a favorite toy
•    Redecorating your child’s room
•    Drawing or painting
•    Knitting or crocheting

For more ideas, check out www.familyfun.com.

You CAN Keep Off The Weight!

You’ve probably heard that most folks who successfully lose weight end up packing on the pounds again.  But according to a recent Reuters Health article, many Americans manage to keep their new, slender physiques.  The article reports on a survey that revealed most folks who lose a significant amount of weight actually avoid regaining all of their old fat.

If you’re looking for ways to maintain your weight loss, try some tips from the members of the National Weight Control Registry.  These folks have maintained a 30-pound (or more) weight loss for at least year.  Some of their keys to success include:

Regular exercise! People who keep off the weight continue to engage in a regular exercise program, even if it’s something as simple as a daily brisk walk.  So don’t let your gym membership expire once you’ve dropped the pounds!  Instead, keep up with your workouts to keep away the weight gain.

Eat breakfast! Your mom was right: Breakfast really is the most important meal of the day!  Successful "weight losers" eat breakfast most days of the week.  So start your day with a healthy meal, like oatmeal and walnuts or scrambled egg whites and whole grain toast.

Ignore "weekend" freedom! Many of us splurge on the weekend and then "make up" the calories with a strict diet during the week.  But studies suggest that maintaining a regular, calorie-controlled diet on both weekdays and weekends will help you keep off the weight.  Enjoy a small treat occasionally, but try and keep your diet consistent most of the time.

Eat the same foods!  Variety may be the spice of life, but research indicates that a larger variety of food causes us to eat more.  To keep off the weight, limit the variety of food you eat throughout the week instead of giving yourself lots of different meal options.

The Right Partner Can Help You Lose Weight

Think someone who offers advice and guidance makes the best diet partner?  Think again!  A recent study reported by Reuters Health found that "motivational interviews" helped women with diabetes lose weight (along with diet and exercise).

"Motivational interviews" involve open-ended questions that help the dieter explore his/her own reasons and motivations for losing weight.  This type of therapeutic technique helps folks discover their personal strengths and weaknesses on their own, which may help boost weight loss motivation.

Other studies, however, have found that almost any type of support–whether it’s a support group or a workout buddy–can facilitate the weight loss process.

Here are a couple of ways you can find a weight loss partner:

Formal programs:  Weight loss programs like Weight Watchers and TOPS have regular meetings where you get the support of the group.  It’s also a good place to meet other dieters and exercisers for one-on-one friendships.

Co-workers, friends and family:  We all know someone who’d like to lose weight.  Find some people who are already part of your life and recruit them to join you for a weight loss journey.

Online:  Try online message boards and forums to find likeminded folks.  You can offer each other support through email, message board posts and instant messaging.

Personal trainer:  A personal trainer is a great workout partner.  She/he is always ready to exercise and help you lose weight!  It’s a costly option, but it’s a good choice for folks who need an extra push at the gym.

Therapists:  There are therapists and psychologists who specialize in weight loss issues.  If your relationship with food is rooted deeply in your emotions, this might be a good choice if it’s financially possible.

The Right Partner Can Help You Lose Weight

Think someone who offers advice and guidance makes the best diet partner?  Think again!  A recent study reported by Reuters Health found that "motivational interviews" helped women with diabetes lose weight (along with diet and exercise).

"Motivational interviews" involve open-ended questions that help the dieter explore his/her own reasons and motivations for losing weight.  This type of therapeutic technique helps folks discover their personal strengths and weaknesses on their own, which may help boost weight loss motivation.

Other studies, however, have found that almost any type of support–whether it’s a support group or a workout buddy–can facilitate the weight loss process.

Here are a couple of ways you can find a weight loss partner:

Formal programs:  Weight loss programs like Weight Watchers and TOPS have regular meetings where you get the support of the group.  It’s also a good place to meet other dieters and exercisers for one-on-one friendships.

Co-workers, friends and family:  We all know someone who’d like to lose weight.  Find some people who are already part of your life and recruit them to join you for a weight loss journey.

Online:  Try online message boards and forums to find likeminded folks.  You can offer each other support through email, message board posts and instant messaging.

Personal trainer:  A personal trainer is a great workout partner.  She/he is always ready to exercise and help you lose weight!  It’s a costly option, but it’s a good choice for folks who need an extra push at the gym.

Therapists:  There are therapists and psychologists who specialize in weight loss issues.  If your relationship with food is rooted deeply in your emotions, this might be a good choice if it’s financially possible.

Picking The Right Diet Plan

Want to lose weight and keep it off forever?  Experts say that restrictive diets and programs based on wonky science rarely lead to lasting weight loss.  Instead, it’s best to choose a sensible plan that emphasizes healthy nutrition and regular exercise.

But which plans are really the best?  A recent MSNBC.com article discussed a Consumer Report analysis of diet books and plans.  Here are some of their top-rated choices:

• The Volumetrics Eating Plan:  This plan relies on low energy-density foods–which are packed with water and fiber–so you feel full on fewer calories.  It’s a very sensible program, and the book includes easy recipes that almost anyone can make.

• Weight Watchers:  This classic program has a long history of success.  It’s flexible, nutritionally sound, and it offers lots of group support.  It also encourages regular exercise.

• The Best Life Diet:  Bob Greene is Oprah’s favorite weight loss expert.  His book includes a lot of discussion about emotional eating and the psychological aspects of weight loss, so it’s a good choice if you don’t mind a little introspection.

• You: On A Diet:  If you want to understand how your physical body uses food–and why it stores fat–this book is a great primer.  It’s written in easy-to-understand language, and the principles are basic and solid.  It’s an excellent starting point for anyone who wants to lose weight and get healthy.

• The Abs Diet:  Mini-meals and clean eating are key components of this diet plan, and exercise is heavily emphasized.  Follow the basics outlined in this book and you’ll walk away healthier and leaner.

So how do you choose the best weight loss program?  To get the best health benefits, look for one that:

• Emphasizes fresh foods instead of processed or packaged meals

• Encourages regular exercise

• Focuses on veggies, fruits, whole grains and lean proteins

• Permits proteins, fats and carbohydrates in a healthy balance

Measure Your Weight Loss

For many years, experts have claimed that Body Mass Index (BMI) is the best way to determine our "size."  But according to an MSNBC.com article, BMI is being criticized as an inaccurate–and sometimes completely false–measurement.  One reason is because BMI does not differentiate between muscle mass and fat mass.  Because of this, very muscular people may be considered "obese" by BMI standards.  Also, people who appear thin but actually have a very high percentage of body fat will be classified as "normal" BMI.

Fortunately, there are lots of other ways to measure your progress as you lose weight, gain muscle and get fit.  Rather than relying on BMI, consider…

Measuring your waistline:  Waist circumference is one of the newest ways that health professionals check our "weight."  In general, men should have a waist measurement of 40 inches or less, and women should have a waist measurement of 35 inches or less.  Anything over that mark may mean you’re at risk for some health problems typically associated with excess pounds, such as heart disease.

Measuring your body fat:  There’s a variety of ways to measure body fat, and they vary in accuracy.  The simplest is an at-home scale that sends a harmless electrical pulse through your body.  Tanita Body Fat Scales are a good choice.  You can also get your body fat measured by a professional with calipers.  Premium fitness facilities might also do an underwater body fat testing, which tends to be very accurate.  Your body fat measurement helps you determine how much muscle you’re adding to your body and how much fat you’re losing.

Measuring fitness:  As you start exercising more, you may find your fitness levels become more important than actual weight loss.  In that case, consider keeping a journal to track your progress.  Things you may want to measure include minutes you exercise, miles walked or weights lifted.  Give yourself a pat on the back when you workout for an extra ten minutes, or when you move from 8 pound dumbbells to 10 pound weights.

Checking your clothes:  Many people forgo measurements, numbers and calculations.  Instead, they stick with the basics–the fit of their clothing.  If you’re just trying to slim down and drop a few pounds, and you’re not concerned about how much muscle you’re adding, then it’s fine to just check the waistband of your pants every once in a while.  If your pants feel loose, you’re on the right track!

Keep The Weight Off With This Secret

Many people know the hardship of yo-yo dieting: You lose a few pounds, gain a few pounds, lose some more, gain some more.  But how do you lose the weight and then keep it off forever?

According to a recent Reuters article, researchers from University of North Carolina found that high levels of exercise help people keep the weight off for good.  Folks who consistently maintained a high level of exercise–even after a formal weight loss program ended–regained fewer pounds than those whose exercise levels dropped.

So how much exercise do you really need to keep off the weight?  In this case, burning 2,500 calories a week was considered a "high level" of exercise.

Although that figure may seem daunting, it’s easier than you think!  Here are some ways to burn those calories*, depending on your lifestyle:

The Athlete
- Run 5mph for 30 minutes, 6 days per week:  1,740 calories burned
- Moderate weightlifting for 30 minutes, 3 days per week:  327
- Yoga for 30 minutes, 3 days per week:  273
•    Total Weekly Calories: 2,340

The Sportsperson
- Playing golf for 4 hours, 1 day per week:  1,304 calories burned
- Playing Tennis, 2 hours per week: 1,160
•    Total Weekly Calories:  2,464

The Kid-At-Heart
- Dancing, 1 hour per week:  326 calories burned
- Playing Frisbee, 1 hour per week:  218
- Bowling, 2 hours per week:  436
- Jumping on the trampoline for 30 minutes, 3 days per week:  381
- Roller skating, 2 hours per week:  508
- Sledding in the snow, 1 hour per week:  508
•    Total Weekly Calories:  2,377

The Well-Rounded Exerciser
Step Aerobics for 30 minutes, 3 days per week: 924 calories burned
Circuit Training for 30 minutes, 2 days per week: 580
Swimming for 1 hour, 1 day per week:  508
Gardening, 1 hour per week: 290
Ballroom Dancing for 30 minutes, 1 day per week:  163
•    Total Weekly Calories:  2,465

* Calorie burns are approximate for a 160 pound person

Keep The Weight Off With This Secret

Many people know the hardship of yo-yo dieting: You lose a few pounds, gain a few pounds, lose some more, gain some more.  But how do you lose the weight and then keep it off forever?

According to a recent Reuters article, researchers from University of North Carolina found that high levels of exercise help people keep the weight off for good.  Folks who consistently maintained a high level of exercise–even after a formal weight loss program ended–regained fewer pounds than those whose exercise levels dropped.

So how much exercise do you really need to keep off the weight?  In this case, burning 2,500 calories a week was considered a "high level" of exercise.

Although that figure may seem daunting, it’s easier than you think!  Here are some ways to burn those calories*, depending on your lifestyle:

The Athlete
- Run 5mph for 30 minutes, 6 days per week:  1,740 calories burned
- Moderate weightlifting for 30 minutes, 3 days per week:  327
- Yoga for 30 minutes, 3 days per week:  273
•    Total Weekly Calories: 2,340

The Sportsperson
- Playing golf for 4 hours, 1 day per week:  1,304 calories burned
- Playing Tennis, 2 hours per week: 1,160
•    Total Weekly Calories:  2,464

The Kid-At-Heart
- Dancing, 1 hour per week:  326 calories burned
- Playing Frisbee, 1 hour per week:  218
- Bowling, 2 hours per week:  436
- Jumping on the trampoline for 30 minutes, 3 days per week:  381
- Roller skating, 2 hours per week:  508
- Sledding in the snow, 1 hour per week:  508
•    Total Weekly Calories:  2,377

The Well-Rounded Exerciser
Step Aerobics for 30 minutes, 3 days per week: 924 calories burned
Circuit Training for 30 minutes, 2 days per week: 580
Swimming for 1 hour, 1 day per week:  508
Gardening, 1 hour per week: 290
Ballroom Dancing for 30 minutes, 1 day per week:  163
•    Total Weekly Calories:  2,465

* Calorie burns are approximate for a 160 pound person

For Weight Loss, Calories Count

Low carb.  High protein.  Low fat.

When it comes to your diet, it’s not really fat or carbs that impact your waistline.  According to a study reported by WebMD.com article, weight loss comes from counting calories.

The study found that–regardless of the type of diet people ate–restricting calories was the one factor that resulted in weight loss.

The good news is that you can pick whichever diet works for you, your taste buds and your lifestyle.  However, there’s no such thing as a diet that will allow you to eat unlimited amounts of food while you lose weight.  Successfully dropping the pounds only happens if you consume fewer calories than your body uses.

Here are a few resources to get you started:

•    Find out how many calories you need at the American Cancer Society website. 

•    Find out how many calories are in your foods at the USDA website. 

•    Track the calories you’re eating each day at FitDay.com or SparkPeople.com.   

•    Find out how many calories you’re burning through exercise at CalorieControl.org. 

For Weight Loss, Calories Count

Low carb.  High protein.  Low fat.

When it comes to your diet, it’s not really fat or carbs that impact your waistline.  According to a study reported by WebMD.com article, weight loss comes from counting calories.

The study found that–regardless of the type of diet people ate–restricting calories was the one factor that resulted in weight loss.

The good news is that you can pick whichever diet works for you, your taste buds and your lifestyle.  However, there’s no such thing as a diet that will allow you to eat unlimited amounts of food while you lose weight.  Successfully dropping the pounds only happens if you consume fewer calories than your body uses.

Here are a few resources to get you started:

•    Find out how many calories you need at the American Cancer Society website. 

•    Find out how many calories are in your foods at the USDA website. 

•    Track the calories you’re eating each day at FitDay.com or SparkPeople.com.   

•    Find out how many calories you’re burning through exercise at CalorieControl.org.