Exercise Hub

Exercise for weight loss and the pounds will come off more steadily than by dieting alone, plus they're more likely to stay off if exercise becomes a habit.? From understanding the benefits of exercise to fixing those pesky problem areas we all have, here is your guide on how to exercise for weight loss:

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Before you get started with exercise for weight loss, it's important that you learn how exercise benefits your health (which can help you stay motivated!), and gain an understanding of what different types of exercise there are (i.e., cardio, strength training).? This article from About.com's exercise Guide explains it all, plus it includes great advice on staying motivated and the frequency and intensity at which you should exercise.

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Perhaps you're ready to get started with exercise for weight loss, but you don't know where to begin. ?The sheer number of exercise options available can be overwhelming. ?Here is the best place to start:? The About.com exercise Guide's online workout center features a special beginners-only section that offers a variety of workouts for those just beginning to exercise, including upper and lower body strength routines to help you get stronger, cardio workouts to lose weight and interval training to boost your weight-loss results.

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Stretching, toning and strengthening exercises bring their own benefits, but if you're serious about losing weight, regular cardio exercise is a must.? Whether you choose walking, running or participating in an aerobics class, cardio can make a huge difference in your weight-loss progress.? In this article, the About.com exercise Guide explains the basics, including how to determine the amount of cardio exercise you need, how hard you should work out and how to choose the best form of cardio for you.

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Belly fat is a problem many overweight people have to deal with.? (No matter what we do, it seems the weight just doesn't want to budge from that area!)? But, with a little hard work and determination, it is completely possible to reduce belly fat.? This step-by-step article from the About.com exercise Guide explains how various weight-loss methods can help cut down your belly fat, including strength training and intervals.

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It can be difficult to find the time to exercise on a regular basis.? Don't have a big chunk of time to devote to workouts each day?? This article from the About.com exercise Guide has some good news for those of us in a time crunch:? Research has shown that smaller bursts of exercise -- such as a 15-minute workout twice a day -- can lead to the same weight loss as increased endurance as longer workouts.

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Once you have started exercising for weight loss, the most important thing for you to do is to keep exercising for weight loss!? If staying motivated has been a problem for you in the past, consider putting to use these tactics for sticking with it it from the About.com exercise Guide.? You'll learn ways to create the exercise habit, how to set realistic goals and why letting go of blame can make a big difference.

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Hormones and Appetite

Q:Do hormones affect my appetite and my efforts to lose weight?

A: Absolutely.

Our bodies regulate our appetite with hormonal signals. The hypothalamus has appetite receptors that tell us we're feeling peckish.

Gherlin stimulates the appetite and PYY depresses the urge to eat; both are present in the digestive system.

Leptin is present in our digestive system to regulate our appetite (and in turn, our weight). Leptin affects the hypothalamus and suppresses appetite. It also helps burn fat that is stored in adipose (fatty) tissue.

These hormones can actually work as switches to cut off the urge to continue eating. Research has shown people who were given PYY and then attended a buffet ate less than others.

So, the good news is that means research pursuing PYY and other chemically-based appetite regulators could lead to obesity treatment in the future.

Reference:

Benson, Ruth et al. "Binge Eating as a Major ... Receptor Gene Mutations." New England Journal of Medicine. Vol 585, No. 12. march 20, 2003, pp. 1096-1103.

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Before You Choose a Diet or Weight Loss Program

Learn what you need to know before starting a diet or weight loss program.

The Volumetrics Diet: What You Need to Know

The Volumetrics Diet focuses on eating more foods that are less "calorie dense". Learn more about the book by Dr. Barbara Rolls referred to as the Volumetrics Diet.

7 Portion Control Secrets

Learn the easiest ways to control portion size and help prevent overeating.

Understanding Type 2 Diabetes and Obesity

Type 2 diabetes and obesity are connected, so much so that more than 85% of the people diagnosed with it are overweight. This article will help you understand type 2 diabetes and the connection between type 2 diabetes and obesity.

Excess Skin After Weight Loss

Excess skin after weight loss is a problem for some formerly-obese people. A reader wants to know: Do people who lose a lot of weight always have extra or saggy skin? Find out what you need to know about excess skin after weight loss

Myths About Carbohydrates

Common myths about carbohydrates.

The French Paradox ... Solved?

What is the French paradox? How is it the French eat the richest foods on the planet but remain so slim? A new theory suggests it's how much -- not what -- the French eat that keep them svelte.

Is Dieting for You?

Dieting is a personal decision and it doesn't work for everybody. Is dieting for you? Learn if you should diet or create your own weight loss plan.

A Healthy Weight

Body mass index is the best way to assess your weight. Learn how to track your weight and set a realistic weight loss goal.

What are My Caloric Needs?

Caloric needs vary from person to person. Find out the answer: What are my caloric needs?

6 Health Benefits of Exercise

What are the health benefits of exercise? Exercise has so many great benefits ... just in case you need six more reasons to get moving!

Women, Stress and Weight-Gain

Learn how stress can affect your waistline, especially if you're a woman

35 Fast Food Choices for 500 Calories or Less

Fast food doesn't have to spell diet disaster. Check out these choices for 500 calorie or less fast food.

How to Avoid Fad Diets

Avoid fad diets with this advice! Check out pointers on how to avoid fad diets.

Insurance and Paying for Gastric Bypass Surgery

Paying for gastric bypass surgery is a top concern for those who are candidates for the procedure. Having medical insurance doesn't mean you won't need to pay for all or part of the procedure yourself. This article will help you learn more about insurance and paying for gastric bypass surgery.

What are the Financial Costs of Obesity

Financial costs of obesity add up. How much does obesity cost every year? How much do people pay for health care and related expenses? Learn more about increased medical and health costs of obesity.

Remove Unhealthy Foods from Your Kitchen

Do you have any of these diet "culprit" foods in your pantry? If so, it's time to spring clean your diet. Make it easier and remove unhealthy foods from your kitchen.

How to Prevent on the Job Weight Gain

Don't let your new job lead to pound gained. Learn how to prevent on the job weight gain with these simple tips!

Life After Lap-Band Surgery

Life after lap band surgery will be quite different that before. Find out what life is like following this particular bariatric surgery procedure.

The Link Between Weight and Heart Disease

Weight and heart disease are connected, but you are not doomed to heart problems. Learn about the connection and what you can do to reduce this risk.

Information About Dietary Fat

Dietary fat can be confusing. You hear it's bad for you, then you hear there is some you should eat more of!Learn everything you've wanted to know about fat.

Information About the Five Factor Diet

Learn what you need to know about the 5-Factor Diet by Harley Pasternak.

Stock Your Refrigerator for Weight Loss

Your fridge can be your best weight loss tool.

My South Beach Diet Tips

Check out my easy tips for following The South Beach Diet.

Healthy Ice Cream Bars

Ready for something cool and sweet to eat? Check out these choices for healthy ice cream bars.

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Peanut Butter

PB Controls Hunger

Research has shown that snacking on peanut butter is an effective way to control hunger without weight gain. How? Because peanut butter is tops for giving us a feeling of satiety (fullness).

Memories of PB&J sandwiches from childhood always haunted me when I was on low-fat diets. Maybe it's simply because I ate them so often growing up: The average child eats 1,500 peanut butter and jelly sandwiches by high school graduation. That's a lot of peanut butter, ya'll!

Grown-ups must be eating a little bit too, because Americans spend almost 800 million dollars a year on peanut butter! But despite its popularity, many dieters avoid it because of its fat content. (A two tablespoon serving of regular peanut butter doles out around 16 grams of fat and almost 200 calories.)

PB Won't Blow Your Diet!

Take heart fat-watchers: Treating ourselves to that old favorite can actually curb our appetite and prevent over-eating ... which will in turn help us manage our weight!

A Purdue University study published in the International Journal of Obesity showed subjects who snacked on peanuts and peanut butter were shown to self-adjust their caloric intake spontaneously and ]did not add extra calories to their daily diets.

After participants consumed the snack of peanuts or peanut butter, their hunger was reduced for two and a half hours!

Continued: More Benefits of PB >>

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Food Diary Page

This food diary print-out can be used for recording your food intake and to reflect on your eating habits at the end of the day. Use this printer-friendly version.

Morning (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Snack (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Lunch (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Snack (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Dinner (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Reflect on Your Day

Circle Y for Yes and N for No.

• Did you eat something today only because of habit? Y / N
• Did you skip any meals today? Y / N
• Did you go longer than four to five hours without eating? Y / N
• Did you eat too little in the morning? Y / N
• Did you eat more at night than any other time? Y / N
• Did you eat a lot of high-fat foods, such as whole dairy, fried foods, and desserts? Y / N
• Did you eat the same foods as you do every other day? Y / N
• Did you eat according to mood rather than hunger today? Y / N

If you answered yes to one or more questions, take some time to plan how you can avoid these problems in the future.

More: Questions Your Food Diary Can Answer

To keep a food diary online or search the calorie count for food, check out About.com's Calorie Count.

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Measure Food with Body Parts

There's a Measuring Cup on the End of Your Arm!

That's right! You've got a measuring cup right there in the the palm of your hand... and a spoon on your finger! Here are some ways you can use your hands to measure portions!

• Fist = 1 cup of fruit or 1 medium whole, raw fruit
• Thumb = 1 ounce of cheese or meat
• Fingertip = Approximately 1 teaspoon
• Tip of Thumb = Approximately 1 tablespoon
• One Cupped Hand = 1 or 2 ounces of dry goods (nuts, cereal, pretzels)

Related Resources:
?Portion Control Secrets
?Mindful Eating

More Articles

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Braekfasts Under 300

So, you have a big event tonight and you want to save calories for some "splurges" ... shouldn't you just skip breakfast? Think again! Skipping your morning meal will lead you to overeat and take in too many total calories. Instead of doing without, simply keep your calorie count in check in the a.m. Try these breakfasts under 300 calories.

Cerel with Berries
High-fiber cereal, 1 c.
Mixed berries, 1 c.
Fat-free milk, 8 oz.
260 calories

Waffles and Yogurt
Whole-grain waffles, 2
Low-fat fruit-flavored yogurt, 4 oz.
259 calories

Toast and Bacon
Reduced-calorie bread, 2 slices
Almond butter, 1 Tbsp.
Turkey bacon, 2 slices
240 calories

Simple Smoothie
Blend until smooth and frothy:
Fat-free milk, 4 oz.
Low-fat yogurt, 4 oz.
Berries, 4 oz.
236 calories

Cereal with a Side of Melon
Raisin Bran, 1 c.
1% milk, 1 c.
Melon cubes, 1 c.
225 calories

Cereal with Banana
Bran flakes, ? c.
Fat-free milk, 6 oz.
Banana, 1, small, sliced
212 calories

Coffee Shop Stop
Take from your freezer:
Vita-Top muffin, 1
Non-fat cappuccino, short
200 calories

Breakfast Burrito
Egg whites, 2, scrambled
Low-fat cheese, 1 oz.
Salsa, 2 Tbsp.
Whole-wheat tortilla, 1
187 calories

Want to find more calorie-cutting foods to build your breakfast? Check out About.com's Calorie Count to search foods or browse categories.

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Alcoholic Drinks

Alcoholic drinks can significantly increase your caloric intake in one shot or just a few sips. They are typically just as high in calories as sugar-laden sodas. This guide will help you understand the approximate caloric content of selected alcoholic drinks.

200 Calories or Less

• beer (12 oz.)
• rum (2 oz.) and Coke (5 oz.)
• Tom Collins (1.5 oz. gin, mix, and 2 oz. club soda)
• hot buttered rum (6 oz.)
• margarita cocktail (3 oz.)
• whiskey sour (2 oz. mix and 1.5 oz. whiskey)

150 Calories or Less

• martini (2 oz. gin and .5 oz. vermouth)
• bloody Mary (6 oz.)
• brandy (2 oz.)
• most light beers (e.g., Bud Light (12 oz.)
• daiquiri cocktail (2 oz.)

100 Calories or Less

• red wine (4 oz.)
• white wine (4 oz.)
• sangria (4 oz.)
• champagne (4 oz.)
• gin (1.5 oz.)
• rum (1.5 oz.)
• vodka (1.5 oz.)
• whisky (1.5 oz.)

To find the calorie count of many different foods and beverages, visit About.com's Calorie Count, where you can also track your caloric intake, calculate your calorie needs, and talk with other people who want to lose weight, too!

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Better Breakfast Tips

Breakfast is the most important meal of the day. If you have the habit of enjoying a few buttery slices of toast and downing a giant glass of juice first thing in the morning, however, it could spell diet disaster. By making just a few changes, you can turn your typical morning meal into a breakfast for weight loss champions.

1) "Bye-Bye, Drive-Thru!"

Say farewell to the fast food places that beckon you on your way to work, and begin to make smarter choices at home instead. Consider breakfast as the way to fuel your day. A donut just won't do the trick. A sausage and egg biscuit will weigh you down, not get your motor running. If you think of breakfast as setting the course for the rest of your day, you'll start thinking healthy instead of fast, cheap, and convenient.

• Benefits of Breakfast
  
• 35 Smart Fast Food Choices

2) Remember That Even "Healthy" Calories Count

Keep an eye on your intake of fruit juices. One 6-oz. glass of fruit juice will run between 80 and 100 calories. Before you drink juice, have a tall glass of water -- you'll end up drinking less juice. Better still, instead of drinking your fruit, have the real thing. Juice causes your blood sugar to spike and insulin to surge, which can stimulate your appetite. Whole fruits are a good source of fiber, which can help curb your appetite.

• Count your calories online with Calorie Count Plus.

3) Be a Picky Customer

If you go to a restaurant for breakfast, ask if you can order items from the menu a la carte, such as eggs without the usual side of bacon. Don't be afraid to ask for substitutions, such as egg whites for whole eggs, or even request items that aren't on the menu. Healthier choices like yogurt, fruit, a whole wheat bagel, or cottage cheese may be available on request.

Just say no to side orders at restaurants. Home fries, hash browns, breakfast meats, and butter-laden grits are diet downfalls. They're all high in fat, sodium, and calories. (Almost half of the fat found in breakfast potato dishes comes from the fat used to cook them.) If you can't have eggs without a breakfast meat alongside, choose Canadian bacon -- you could save hundreds of calories over the course of your sittings.

4) Settle for a Single Spread

If you're used to putting butter or margarine on your toast along with jam, preserves, or jelly, try skipping the fat-laden spread and just add the fruity stuff. You may find your toast is just as tasty without the added fat.

Tip: Try an all-fruit spread. My pick is Pollaner Strawberry All-fruit.

5) Make "Egg-cellent" Omelettes

Omelettes can be a good choice if you use egg whites. If you prefer, use one whole egg and two egg whites; you'll still consume fewer calories, less fat and less cholesterol than using whole eggs alone. Reduced-fat cheese is much better these day (my pick is Kraft 2% reduced-fat shredded cheddar.) Or, try forgoing it altogether and load up with lots of vegetables instead. Avoid adding bacon or sausage; you'll add lots of fat, calories, and sodium if you do.

Tip: Imitation bacon bits are made from soy rather than bacon, so sprinkle them on for the same flavor as real bacon bits without the fat.

6) Pass On Breakfast Breads and Pastries

Muffins, croissants, donuts, biscuits and cinnamon buns should only be an occasional indulgence. Also be careful about non-fat varieties when you do splurge -- they often contain more sugar than their regular counterparts, as well as fat replacements that significantly increase their calorie count. I was surprised to find my favorite low-fat bran muffin actually has more calories than one that's full-fat.

Calorie Count Plus can also help you research the calories and fat in your favorite foods (and find options that are easier on your waistline).

Tip: Always compare nutrition labels when making a purchase, whether you're shopping for breakfast, lunch, or dinner.

7) Choose a Smarter Cereal

If you normally have a bowl of cold cereal, give hot cereal a try. Oatmeal is a great choice. It is rich in fiber, which will keep you feeling full, and does your health good by helping reduce cholesterol. Oats contain water-soluble fiber, and its carbohydrates release slowly into the bloodstream, helping to keep cravings from coming on fast. When choosing cold cereals, pick whole grain varieties for the extra fiber they provide.

Tip: "Made with whole grains" doesn't mean the same thing as "100% whole grain." Choose 100% whole grain products as often as possible.

8) Downsize Your Dairy Calories

If you're a whole milk drinker, try stepping down to 2% and then 1% after a few weeks. If non-fat milk is too weak for you, consider going back to 1%. It is worth saving the fat and calories.

9) Pick a Better Bread

Choose whole wheat bread products in the morning to get off to a great start. Whole grains will help you stay fuller longer than refined carbs, plus they have more fiber. Have a whole wheat English muffin instead of a regular one, and top it with hummus, peanut butter, or reduced-fat cheese for a quick breakfast that will stick to your ribs (figuratively, of course).

Tip: Broil an English muffin with cheese in a toaster oven for a few minutes for a quick breakfast grilled cheese.

10) Make Your Own Fast Food

Think of portable foods you enjoy that can serve as replacements for fast food. A low-fat vanilla yogurt cup and a cereal bar is a quick, convenient breakfast that's easy to take with you. Be creative! Even cottage cheese becomes portable if you wrap it in a whole-wheat tortilla; add some pieces of fruit before you roll it up for extra flavor, fiber, and vitamins.

Tip: A turkey sandwich is a great choice for those "but I don't like breakfast" folks. A couple of slices of turkey breast on whole wheat bread with low-fat mayo will provide a balance of protein and good carbs to start your day off right. You may wish to add low-fat cheese, lettuce and tomato to make it even heartier.

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Cook for Weight Loss

From?Jennifer R. Scott,?former?About.com Guide

Updated November 11, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

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Eating on Phase 1

You can eat meat, chicken, turkey, fish, and eggs, shell-fish during Phase 1.

For example, you could have egg and Canadian bacon at breakfast or turkey and boiled ham atop a chef's salad at lunch. You can snack on meat, too, such as a turkey roll-up.

You will also be eating vegetables, cheese, nuts, and salad veggies.

Your responsibility on this plan is to eat until your hunger is satisfied. This shouldn't be a problem since the meal plans include three meals, a mid-morning snack, a mid-afternoon snack, and even dessert, such as Ricotta Creme!

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Facts About Water

Water Works!

Drink up! "Water" way to improve your health! Here's why:

• Nearly 60% of your body weight is water. About 75% of your muscles are made of water.
• Our bodies receive water three ways: from food, from drinking and from metabolism.
• The old "8 glasses a day" is a fine standard... depending on what size glass you use! We need about 2.5 liters per day.
• Drinking alcoholic beverages dehydrates your body.
• Water may help suppress your appetite.
• Drinking enough water helps many medical ailments: chronic fatigue, allergies, depression, digestive problems, urinary tract problems, constipation and more.
• Drinking enough water actually prevents water retention.
• Water helps you improve your muscle tone.

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Very Low Calorie Diet

How Much Weight Can You Lose?

An obese patient can lose about three to five pounds a week while following a VLC diet. The average weight loss for a 12-week VLC diet is about 44 pounds. This amount of weight loss can significantly improve obesity-related medical conditions, such as diabetes, high blood pressure, and high cholesterol.

Within three to six months, someone who initially followed a VLC diet -- and afterwards incorporates ongoing lifestyle changes, a healthy eating plan, and exercise -- can lose about 15 to 25 percent of their initial weight.

What are the Side Effects?

Many patients who follow a VLC diet for four to 16 weeks experience side effects such as fatigue, constipation, nausea, or diarrhea. These usually improve within a few weeks and rarely prevent patients from completing the program.

The most common serious side effect of VLC diets is gallstones. Gallstones often develop in people who are obese -- especially women. They are even more common during rapid weight loss. Your health care provider may be able to prescribe medication to prevent gallstone formation during rapid weight loss.

What are the Long-Term Results?

Research has shown the long-term results of VLC diets vary significantly. Weight regain is common. Combining a VLC diet with behavior therapy, exercise and follow-up treatment may prevent weight regain. VLC participants typically maintain a five percent weight loss after four years if they adopt a healthy eating and exercise plan.

_Source:

_{National Institutes of Health/National Institute of Diabetes and Digestive and Kidney Diseases. Weight-control Information Network. WIN - Publication - Very-Low-Calorie-Diets. 29 Nov 2007.}

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Refined Carbohydrates

Definition: Foods which have been processed by machinery that strips the bran and germ from the whole grain. The process gives foods a finer texture and prolongs shelf life, but it also removes important nutrients, such as B vitamins, fiber, and iron.

Also Known As: refined carbs, refined sugars

Examples:

White rice and pasta made with white flour are examples of refined carbohydrates.

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Waistline Circumference

Do you know your waist circumference? If you don't, take a moment to consider that it might be just as important for you to watch your waist as your weight. Pulling out a tape measure and assessing your middle-measurement may help you evaluate your overall health better than simply stepping on a scale. This article will help you understand how to measure waist circumference.

Why should you measure your waist if you already know your weight? Your waistline measurement may be a better barometer of the big picture because extra weight around the waist may be a sign of future health issues. Even if you are not overweight, it can be important to keep tabs on your waist measurement: Excess abdominal fat even in normal-weight individuals is associated with a substantial increase in risk of dying. One theory about the risk of carrying excess weight around your middle is that excess abdominal fat increases the risk of insulin resistance and causes inflammation, and as a result, increase the risk of both diabetes and heart disease.

As a rule of thumb, women who have a waist circumference higher than 35 and men higher than 40, have a significantly increased risk of developing obesity-related health problems.

To measure your waist size, use a standard tape measure to do the following steps:

• Put one end of the measuring tape against your stomach just above your belly button and hold it in place.
• Use your other hand to wrap the measuring tape around your waist until it meets the end you're holding over your belly button.
• Take note of the measurement where the two ends meet. The point where they meet is your actual waist measurement.

Tips: The tape should be kept parallel to the floor. When you pull the other end of the tape around, you should keep it close to your skin, but it should not compress it at all.

(Note: According to the National Institutes of Health, waist measurement does not predict disease risk in those with a BMI over 35, so taking waist measurement as a way to predict health risks is not applicable for those individuals.)

_Source

_{Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. 1998; NIH Publication No. 98 - 4083.}

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Weight Loss Q&A: SugarBusters

What is SugarBusters!?
The Sugar Busters! Diet was developed by a Fortune 500 CEO named Leighton Steward along with a cardiologist, an endocrinologist and a gastroenterologist.

The answer to weight loss on SugarBusters!: Sugar – not fat – makes us overweight. It is based on the theory that too much sugar causes insulin to rise, which leads to higher blood sugar … and a higher number on the scale.

Is it a low-carb plan?
This plan is not technically a low-carb diet as it does not define how many (or how few as the case may be) carbohydrates you can have in a day. There’s no counting carbs (or calories). The diet just happens to teach you to omit certain carbohydrates from your diet.

What types of foods will I have to give up?
You will eliminate sugar – and not just candy bars and cakes – that means all sources of sugar, which includes foods that rate high on the glycemic index such as honey, beer, pasta and potatoes. You’ll avoid highly-refined foods such as processed foods in favor of whole foods (except for those whole foods that have a high-glycemic index).

What is the food on the plan like?
While avoiding starches and sugars, you will eat lean beef, chicken and other lean protein sources as well as certain vegetables such as beans, lettuce and squash. You’ll also be getting in some low-fat dairy products. Many fruits are acceptable. Whole grains are completely acceptable and encouraged.

Say sayonara to such foods as white bread ... carrots ... corn ... pizza crust ... and potatoes, as well as candy, sugary cereal, pre-packaged snack foods, and desserts. If you need to satisfy that sweet tooth, you can turn to sugar-free treats or sweeten acceptable foods with some NutraSweet.

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How To Lose 1 to 5 Pounds in 30 Minutes

How to Lose 1 to 5 Pounds in 30 Minutes
From your Weight Loss Guide

Not all of your excess pounds are from fat. A simple trick kills two birds with one stone: You figure out how much water you've retained and you get rid of it in 30 minutes.

Difficulty Level: Easy ?? Time Required: thirty minutes

---

Here's How:

1. Weigh yourself.
2. Take a water pill, or better yet, eat a bunch of parsley without salt to increase your diuresis.
3. Soak in an extremely hot bath for 30 minutes. The bath water will cause the excess water from your tissues to seep out. The heat will increase your sweating and water evaporation from your lungs.
4. Weigh yourself again.
5. Any pounds lost were from water weight.
   

Tips:

1. Do not limit your intake of liquids (except caffeine and alcohol), even if you are retaining water.
2. Go easy on the salt if you are retaining water.
3. Make it a habit to eat plenty of parsley, cucumbers or watermelons if you are retaining water.

Related Information:

• Holiday Aftermath
• Swimming for Weight Loss
• Exercise Index
  

More How To's from your Guide to Weight Loss

Put this How To on your PDA!

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Understanding Activity Levels

The benefits of becoming more physically active go well beyond improving your appearance or fitting into a certain clothing size. Getting enough exercise can significantly reduce your chances of developing a number of serious health problems. Knowing the important health benefits of exercise can help you stay motivated to keep moving when you feel like giving in.

Different physical activity levels bring different health benefits. The more often you are active, the more likely you are to experience the health benefits doing so can bring. Let's take a look at four different physical activity levels and their respective health benefits.

Sedentary Lifestyle

A sedentary or inactive lifestyle refers to exercising fewer than three times per week. A sedentary lifestyle contributes directly to weight gain and eventually, obesity. Inactivity tends to decrease the sense of overall well-being and can increase the risk of developing certain health problems and diseases, such as type 2 diabetes.

Lifestyle Activity

Lifestyle physical activity refers to activities you do regularly as a part of your everyday life. These types of activities typically burn about 150 calories a day for the average person.

The following are examples of moderate lifestyle activity:

• Walking to and from work, 15 minutes each way
• Raking leaves, 30 minutes
• Playing basketball, 20 minutes

The health benefits of a regular lifestyle activity include: Better blood cholesterol levels, reduced body fat, controlled blood pressure, and improved metabolic health. Those who are moderately active also experience improved quality of life and typically have a lower risk of developing chronic disease.

Moderate Exercise Program

A moderate exercise program refers to participating in some type of cardiorespiratory endurance exercise for at least 20 to 60 minutes, three to five days per week. This can also include strength training and stretching exercises.

Someone following a moderate exercise program might do one of the following:

• Jogging for 30 minutes, three days per week
• Walking briskly for 30 minutes, three to five days per week
• Weight training, one set of eight exercises, two days per week

Those who follow a moderate exercise program experience all the benefits of regular lifestyle physical activity. They also achieve improved physical fitness in the form of increased cardiorespiratory endurance, improved muscular strength and endurance, and greater flexibility. Moderate exercisers experience an even greater improvement in overall health, quality of life, and reduction of chronic disease risk.

Vigorous Exercise Program

A vigorous exercise program refers to exercising for 20 to 60 minutes most days a week, which may include aerobic exercise, interval training, strength training and stretching exercises.

Someone who pursues a vigorous exercise program may perform all of the following activities:

• Running for 45 minutes, three days per week
• Doing intervals, two days per week
• Weight training, three days per week

Those who follow a vigorous exercise program experience all the benefits of lifestyle physical activity and a moderate exercise program; they also see a greater increase in fitness. Additionally, there is a somewhat greater reduction in chronic disease risk for those who follow a vigorous exercise program.

It's important to note that a vigorous exercise program can increase the risk of injury and overtraining.

_Source

_{Roth, Walton, et al. Fit & Well: Concepts and Labs in Physical Fitness and Wellness 5th Ed. Boston: McGraw-Hill College, 2002.}

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Create a Food Journal

To begin keeping your food journal, simply pick up a spiral notebook or a bound, lined journal. Obviously, the first thing you want to record in your food journal is the food you eat. You will also want to record beverages. This is just as important as recording food, since many Americans consume a large portion of their daily calories in the form of sodas, coffee drinks and juices. Try to include an exact portion size whenever you can. Keeping an accurate food journal means writing down everything that you consume, including samples and tastes while you are cooking, etc. Many of us eat without being truly conscious of it; keeping a food diary is the only way to get a true idea of your food intake.

Related Resources

• Food Diary Print-Out
• Weight Loss 101 Food Diary
• How to Keep a Food Diary

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Weight Loss Plateau

Have you hit a plateau where the scale just seems to be stuck at the same number for weeks at a time? If you're there, don't panic... it's only a temporary situation. Sometimes our bodies may get in a sort of "rut" and doing the same old, same old just seems to stop working. Don't let this situation stop you dead in your tracks. Now is not the time to give up! Here are a few tips on how to deal with a weight loss plateau:

• Eat something "bad". Sheri is on the Weight Watchers 1-2-3 plan, and although she has had a good deal of success, the last month or so was really tough for her. She says she was losing only a half a pound a week -- if anything -- instead of her usual pound or two. When she spoke to her Weight Watchers leader, they discovered Sheri was going just under her Points range some days. What did Sheri do? She headed to the nearest Burger King! Sheri swears by eating a hamburger once a week to stay on track. "The weight started coming off again, just like it did in the beginning. I guess the burger gives my metabolism a little boost. I can't believe I eat a Whopper on Weight Watchers!"
• Be honest... are you cheating? Sometimes if we don't monitor our eating habits very closely, we fall back into old habits without giving them a second thought. Are you falling into the mindless eating trap? Are you stressed and responding to it by eating? Have you stopped paying attention to portion sizes? Are you writing down absolutely everything -- even sodas or candy from your co-worker's candy dish -- in your food diary? Even if you don't normally keep a food diary, track what you eat for a minimum of three days. Do you see any patterns -- certain times of the day, certain foods, eating with certain people? Doing a little extra stringent self-monitoring may point out some areas that need improvement.
• But don't be too hard on yourself! On the other hand, you need to make sure you're not depriving yourself and then setting yourself up for a binge. Sometimes we "make up for" not eating our favorite foods for days or weeks at a time by overindulging when we finally do say yes to our craving... which certainly sets us up for a stumbling block. Instead, let moderation guide you. If you allow yourself small portions of your favorite foods -- even if they're not diet-friendly -- or better yet, if you can find reduced fat versions of them, indulge! If not, you may give into cravings without giving them a second thought simply because you feel you've missed out on your favorites for so long.
• Pump some iron. Marci wrote me to say that she experienced a weight loss triumph when she began lifting weights. "I had been at the same weight for nearly six weeks! I was doing everything on my diet by the book and walking my 30 minutes a day, but it just stopped working! I was ready to give up." But Marci didn't give up. Instead, she high-tailed it to the nearest sporting goods shop and purchased a set of dumb bells. She started out small, just doing curls with three pound hand weights, but she soon worked up to using ankle weights for leg exercises and she eventually increased the weight of her dumb bells. "It wasn't magic, but I did start seeing changes. At first I just saw some toning, which was great, but I really wanted to see the scale move. In about three weeks I broke through and lost six more pounds!" If you consider using weights, be sure to okay it with your doctor if you have any orthopedic or muscular-skeletal conditions.

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