30 Ways To Keep a Healthy Body Weight
Here Are 30 Ways To A Healthy Body Weight
- Linger in the Dairy Aisle—Women burn more fat and calories when they eat 1,000- 1,400 mg of calcium per day
- Exercise in Bursts—Doing two 30-minute workouts with 20 minutes of rest in be-tween burns more fat than exercising for a continuous 60 minutes.
- Eat More Meat—and eggs and beans. People who got 40% of their daily calories from protein lost significantly more body fat than those with only 15% protein even though they consumed the same number of calories.
- Get Your Kicks—Playing soccer 2 or 3 times a week yields greater fat loss and muscle gain than jogging. And, the more muscle you have, the more fat you’ll burn!
- Start Hard, Finish Easy—Cyclists who ramped up their intensity during the first half of their workout and slowed down during the second half burned 23% more fat than those who moved from low to high intensity.
- Drink Coffee—The caffeine in 2 cups of coffee boosts your metabolism for at least 1- 1/2 hours afterwards. If you add sugar and cream to it, you’ll blunt the effect.
- Interval Train—Women who did 20 minutes of intervals on a bike burned three times as much fat as those who stayed at one pace for 40 minutes.
- Walk With Nordic Poles—You’ll increase your calorie-burn by 20%.
- Start With Whole Grains—Athletes who downed whole-grain cereal first thing in the morning burn more fat during the day and during exercise.
- Crank It Up—Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward.
- Go Casual—When you wear jeans vs. work attire, you walk about 491 more steps.
- Don’t Hang On For Dear Life—If you cling to the handrails of your stepper or elliptical, you put less stress on your larger muscles and burn fewer calories.
- Pump Iron—Resistance training increases your resting metabolic rate by 7%, meaning you’ll burn more calories throughout the day, even if you’re sitting down.
- Circuit Train—Instead of resting for 60 seconds between weight-lifting sets, move straight from one exercise to the other and you will burn more calories.
- Drink Green Tea—3 cups daily will boost your metabolism about 4%.
- Strength-Train Last—You’ll burn more calories if you lift weights after cardio.
- Eat Yogurt—Burn 22% more weight and 61% more body fat.
- Use Olive Oil—Burn more fat by eating monosaturated fats (olive oil and avocados) than a diet high in saturated fats.
- Bring your iPod—Exercisers who listen to music lose more weight and body fat.
- Adjust Your Playlist—You’ll work out harder and faster if you throw some fast-paced songs into your music mix.
- Squeeze Your Butt—Pushing off with your glutes when you walk will use more muscles and burn more calories.
- Eat Protein—Your body burns about 25-30 calories while digesting 100 calories of protein vs. 7 calories while digesting 100 calories of simple carbohydrates.
- Think Uphill—Crank up the incline on your treadmill and you’ll burn more calories.
- Fidget—People who jiggle their legs, talk with their hands and incorporate small movements into their day can burn as much as 350 extra calories daily.
- Stand When On the Phone—It’ll burn about 20% more calories than sitting.
- Believe It—Housekeepers who were told their cleaning was good exercise, lost weight and were healthier 4 weeks later than those who were told nothing.
- Add Fish Oil and Exercise—Taking 6 grams of fish oil daily and exercising 3 times per week burns more calories than just talking fish oil, sunflower oil, or sunflower oil and not exercising.
- Using your Arms and Legs—in a workout (swimming or aerobics) is easier and makes it more likely you’ll do it again tomorrow.
- Get A Wii—Playing active sports games burns more calories than using Xbox 360.
- Think About It—Subjects who visualized a specific strength workout gained as much strength as those who actually did it.
Obviously, you may not be able to apply all 30 of these tactics on a daily basis but if you try to do something every day, you will soon find it to be a habit and on your way to weight loss and wellness.