Friday March 7, 2014
My regular readers know that I'm a big fan of high intensity interval training for weight loss. Workouts like Tabata training are not only quick and efficient but they help you to burn more calories all day long with EPOC. So the recommendation I'm about to make might seem slightly contradictory. But for some people who are trying to lose weight, hard core training is a bad choice.
If you are new to exercise, if you haven't worked out for a long time, if you are obese or if you have an injury to accommodate then doing too much too soon is a huge mistake. In fact, it's one of the most common workout mistakes cited by experts. Not only do you put yourself at risk for injury and exhaustion, but you deny yourself the opportunity to realize some of the most important benefits of exercise, like renewed energy and mastery of new skills.
Over the past several months, I've seen people sign up for marathons, begin CrossFit training, or join bootcamp programs to lose weight. Many of those same people have already quit. Each of those programs has specific pros and cons. If you are considering one of those options, consider both the benefits and drawbacks before you make an investment of time or money.
(photo source: Mike Harrington/Getty Images)
Thursday March 6, 2014
The World Health Organization suggests that you should consume half the amount of sugar that they previously recommended. The organization proposed the new guidelines yesterday, reconfirming that you should consume only 10% of your daily caloric intake from sugar, but making a new suggestion that you should aim to consume only 5% of calories from sugar to achieve better health. For people of normal BMI, that equals about 6 teaspoons of sugar each day.
Guidelines Can Be Confusing
It can be confusing for consumers to discern exactly how much sugar to consume each day as recommendations vary from organization to organization. In addition, some recommendations refer to "added sugar" while others like those announced by the WHO, apply to all sugars - added sugars and sugars that occur naturally in food. Americans will benefit from the new Nutrition Facts label recently proposed by the FDA that will specify "added sugar" on the label.
Find Sugar, Reduce Your Intake
If you are trying to lose weight or improve your eating habits, reducing your sugar intake is a great first step. But finding sugar in your food can be difficult. Sugar is added to many foods that you wouldn't expect, like spaghetti sauces, ketchup, salsas and salad dressings. Use these guides to find hidden sugar in your food and then follow expert advice to reduce your sugar intake, gain energy and lose weight.
(photo source: frenchbyte/morguefile)
Wednesday March 5, 2014
Do your kids have a television in their bedroom? If weight is an issue, you may want to remove it. Researchers have found that having a bedroom tv is associated with weight gain in children, regardless of the amount of time the kids actually spend watching it. In a JAMA news release, study authors said "this study suggests that removing bedroom televisions may be an important step in our nation's fight against child obesity."
Better Alternatives to Television
Of course, if your kids love their television, you may have a hard time marching into their bedrooms and removing it. Another study suggests that there may be some middle ground in the negotiation about television use. Researchers in Australia found that active gaming systems help some kids stay more active. So if your kids are already video game fans, adding a game that involves physical activity might be a good way to improve their level of physical activity.
Best Way to Improve Kids' Activity Level
Of course the best way to get your kids to participate in physical activity is to participate with them. Parents who are physically active often have children that are physically active. Get creative to involve your kids in your home workout, encourage them to do exercises with your dog or simply take 20 minutes to walk with them after school and ask questions about their day. These small investments may not seem like a big deal but they can go a long way towards building healthy habits for the long term.
(photo source: morguefile)
Tuesday March 4, 2014
While January is the month when most Americans go on a diet, March is the month when many of us consider starting an exercise program. If warmer spring temperatures and lighter wardrobes inspire you to hit the gym and try to improve your level of fitness, use these tips to make your plan more effective.
Best Workout for Weight Loss
There is no single workout that works best for weight loss. Research has shown that some high intensity workouts burn more fat, but you can't do these workouts every day. So the best way to lose weight with exercise is to create a balanced program of easy moderate and hard workouts to make the best use of your time at the gym or outdoors.
In addition, these are my three best tips for making sure your workouts pay off.
- Don't overcompensate with food. Your workout is not an excuse to pig out at the dinner table. Keep your calorie count in control. Make sure you are eating enough to fuel your workouts, but not so much that you undo the calorie-burning effects of your exercise session.
- Exercise every day. Yep, you read that right. You need to exercise every day if you want to burn more fat and calories. But this is where careful planning becomes important. Schedule easy recovery workouts on the days after your hard workouts to allow your body and mind to recover while you still burn calories and keep your workout habit in tact.
- Stay off the couch. A great workout is also not an excuse to sit on your butt for the rest of the day. If your workout wears you out to the point that you need to nap or lay down, then you worked too hard. Non-exercise activity plays a big role in the number of calories you burn each day. Work out effectively at the gym but stay active for the rest of the day to lose weight.
And don't fall victim to any of these common workout mistakes!
(photo source: Mike Harrington/Getty Images)