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Workout of the Week:
Workouts designed to provide safe progressions for weight loss and general fitness to help you reach your fitness goals and avoid injury.
We all have to start somewhere, how bout here…
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When it comes to food, we all have our weak spots. Maybe it’s a beloved dessert that’s hard to turn down (ice cream, anyone?) or crunchy, salty chips. Here’s a tip: A little planning may be all it takes to outwit your cravings.Try these strategies:
1. Eat a protein-rich breakfast. Some protein — like eggs, yogurt, or nuts — in the morning helps prevent overeating later in the day, a new study from the University of Missouri finds. Protein keeps you satisfied so you’ll be less tempted by goodies.
Eat this in the morning to fend off snack attacks and flatten your belly.
2. Get moving, especially when you crave chocolate. A quick walk will curb even major chocoholic cravings in just 15 minutes. It works by stimulating feel-good brain chemicals.
3. Avoid trigger foods. If you can’t see ‘em, you’re less likely to crave ‘em. Banish junky trigger foods from your house. If enticing treats lurk in the office lunchroom, stay out. When you grocery shop, make a list (stick to it!), and avoid aisles with the foods you lust.
4. Beware of the TV. Adults (and kids) eat more snack foods after watching TV shows loaded with food ads. Instead, hit the mute button and do sit-ups or even just step in place during commercials. You’ll burn a few calories and switch off cravings, too.
5. Chew gum. Chewing gum may not help you lose weight, but it can help quell cravings so you don’t overeat and gain weight, according to a new study in the journal Obesity. Choose sugar-free gum to safeguard your teeth.
Here’s a simple trick to eat 14% less.
6. Think before you eat. If you repeatedly imagine eating a food you crave, you’ll eat less of it, according to research from Carnegie Mellon University. So before you dig into that dish of M&Ms, imagine eating them one at a time and you’ll end up eating fewer.
7. Meditate. Take that thoughtful approach a step further and spend just seven minutes a day focusing on, accepting, and experiencing your cravings rather than trying to ignore or suppress them. Dieters who meditate have far fewer food cravings and resist them better than dieters who skip meditation practice.
8. Manage stress. Feeling anxious, depressed, or just under too much pressure? Stress is a common source of food cravings. Depression, in particular, is linked with eating lots of chocolate. Find a healthier way to cope with your stress. Exercise can help you ease stress — and cravings.
9. Give in - wisely. These strategies won’t always be enough to help you dodge a craving. Trying to stifle a really intense yen sometimes means that when you finally cave, you binge. Instead, enjoy one little cookie now to save you from eating 30 later. But eat mindfully, relish every bite, and move on.
The formula for weight loss may be simple—take in fewer calories than you burn, and increase your exercise to burn even more calories—but oftentimes, it’s easier said than done. The best way to make this formula work for you is to create solutions to your biggest challenges and find ways to make the process enjoyable. If you want to improve your results, try some of my strategies to trick yourself thin.
1. Find your favorite exercise.
I know people who jog and hate it. How long do you think they will keep that up? We aren’t inclined to dive in or stick to things we despise. Out of all the forms of exercise out there, find one you just love. Get really specific. Don’t just say “yoga”; instead, discover what type of yoga is your favorite. If swimming is your thing, do you prefer gym pools over a nearby lake? Or maybe you’d dread a step class but you can’t get enough of Pilates. Find your favorite exercise and you just may be excited to do it.
2. Go from a scarcity to abundance mindset.
Part of why people don’t stick to healthy eating is because they begin thinking and feeling like are deprived, and then they say, “Forget this, it’s too hard.” Instead of thinking about what you can’t have or what you shouldn’t do, tell yourself you can have anything you want and you don’t have to give up anything, you just can’t have it all the time.
3. Splurge for one meal.
Use one meal a week to have what you want. I wouldn’t make it a feast for kings, but eat what you want—even those garlic mashed potatoes. Knowing you have once a week when you can let go a little and indulge can keep you making the right decisions the rest of the week.
4. Cut back on the high-calorie healthy stuff.
Are you overeating the good stuff? I love peanut butter, but I use a dollop, not a scoop. Do you sit down with a bag of peanuts instead of eating a handful? Can you use a spritzer for your olive oil instead of pouring it? Find creative ways to eat less.
5. Connect your indulgences to your workouts.
If you slip up one day, ditch the guilt and shame and just connect your indulgence to a workout. If you slipped up big time, work out big time! If you slipped up a little bit, work out a little bit more. Remember, it’s all about calories in and calories out.
6. Order a to-go box.
We all know that restaurant portions are too big for one meal. When you order your meal, ask for a to-go box. Don’t wait to see how much of your entrée you eat, but put half of it in the box as soon as your meal is served.
7. Check calorie counts before you dine out.
Many restaurants and fast food places have online nutritional information that’s easy to find, download and even print. Just make sure you check portions. If something contains 250 calories, that’s terrific, but if it contains four servings (at 250 calories each) and you eat all four of them, not so terrific!
8. Drink water and green tea.
Water is a weight loss secret that too many people ignore. Water keeps your body working effectively and it makes you feel fuller. Keep water on hand all the time. Green tea is a great antioxidant and aids digestion. Both are leaps and bounds better than soda.