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By Beth Sumrell Ehrensberger, R.D., M.P.H.
Want to make weight loss a little easier? Try these tips, which have been shown to help peel off the pounds.
Write What You Bite
A food journal helps you account for little nibbles (like tasting while you're cooking) that can add up to big calories. Plus, you can use your journal to help decipher problem eating patterns; for example, you can pinpoint times or occasions when you turn to food for emotional reasons as opposed to physical hunger.
Plan for Success
You wouldn't leave a big meeting with a client up to chance by not putting it on your calendar. Give the same respect to your exercise time—make an appointment with yourself to sweat it out and keep it!
Reward Your Effort
Devise a personal reward system based on small goals, and then use them to motivate you. Opt for non-edible rewards, such as a manicure, a new book, a CD or downloaded music, or a massage.
Don't Throw in the Towel
Have you ever thought, 'I've already blown it this weekend, what's the point of watching what I eat now? I'll just start fresh on Monday morning.' Postponing your weight-loss efforts until an arbitrary start-over date can cause a small slip to turn into a big backslide. If you splurge, bounce back to your good habits immediately. Each day is a new day. |
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Bones are similar to muscle in that the more you work them, the stronger they become. Use these tips to bolster your bones:
Do weight-bearing exercises. Weight-bearing activities, like jogging or walking, require you to work against gravity. (Swimming and biking aren't weight-bearing.) The body sends chemical messengers to the bones asking them to react each time your foot strikes the ground.
Add resistance training.
Strength training can also increase bone mass. Plus, it increases muscle mass, which reduces the risk of falls and fractures.
Vary your workouts.
A varied program that includes different aerobic exercises and strength training moves helps improve muscle development and strength as well as improve impact on bones. Look to diversify your program (and reap the most benefit) by using as many different muscle groups as possible. |
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