| SolveYourProblem
eLearning Series:
Your Most Popular Exercise & Fitness Questions
Learn the right way to get into
shape...
( 50 articles
in this series )
6
Lifestyle Changes Pack Big Health Impacts!
Too often people think that to see results
with an exercise program, drastic changes are required. The
truth is that you don’t have to radically alter your
lifestyle to see a change in your weight or health, and most of the time
just a simple modification can have a big impact without the
stress of a major change. Here are some simple tips that can
make a big difference in your own health!
Stop
drinking soda
This can be difficult for many people but the simple act of
cutting out soda can make an enormous difference in your waistline
in just a week! Sodas are full of sugar and calories, and are
practically worthless nutritionally. Drinking more than one
a day adds some serious calories to your daily intake, and
can result in multiple pounds on your body. Cutting out your
daily soda saves you more than 87,000 calories over a year’s
time – that’s equal to over twenty-five pounds! Try a simple
experiment: do not drink soda for one week (7 days) and weigh
yourself at the beginning and end of the week. You’ll be surprised
at the change you can see and feel.
Add
more fiber to your diet
You hear this frequently on television and read it in the
newspapers, but fiber isn’t just about keeping you regular.
Fiber in your diet fills you up faster and actually expands
in your stomach to literally fill the space far better than
other kinds of food. Eating plenty of fiber will keep your
appetite under control as well as maintaining a healthy GI
tract at the same time. Fiber can be found in a variety of
vegetables and breads, so there are many options to choose.
Get
an additional hour of sleep per night
Despite eight hours remaining the gold standard for sleeping
hours, few adults actually sleep that much during the night
and most average around five or six hours. The lack of sleep
doesn’t just make you drowsy during the day; it can also make
you prone to cravings, irritable, and even gain weight. Studies
have shown that failure to get adequate sleep suppresses the
production of leptin, a peptide that tells the body to burn
calories. Getting just another hour of sleep helps correct
sleep debt and can make you feel better almost instantly.
Drink your water...
Water is one of the most powerful allies in the battle against
excess weight. When you are dehydrated, your body sends signals
to the brain that get misinterpreted as hunger pangs. Drinking
enough water throughout the day keeps you satisfied and can
ward off unpleasant issues like decreased energy, constipation
and slowed mental reactions. A good general guideline is to
drink eight 8-oz. glasses of water throughout the day, but
pay attention to your body’s needs. Drink more water if you
feel your body needs it.
…Eat
your calories
Don’t allow yourself to be fooled into drinking your daily
calories through soda, beer and wine. These beverages rack
up the calories fast and furious, and full of sugars that make
you crave more. Satisfy your hunger and the emotional need
to eat by choosing nutrient-rich food with a minimum of preservatives
and you save yourself from empty calories.
Take
10,000 steps every day
Recent studies show that while most people believe they take
ten thousands steps per day or more, in reality that number
is closer to 3,000 – 4,000. Challenge yourself by buying a
pedometer and wearing during an average day. Check the total
number of steps at the end of the day – anything less than
5,000 needs improvement! Ten thousand steps are roughly equal
to four miles of walking. Make it your goal to take ten thousand
steps every day and keep working until you get there. This
simple change can help you burn calories and fat as you take
care of everyday chores, so keep stepping and watch your pedometer
count up those steps!
These
are very basic changes that won’t cost you a lot of time,
effort or money, but they will give you serious results
in just a few weeks. Incorporate these changes with your daily
exercise program and give yourself a pat on the back for all
the great work!
# # # # #
SolveYourProblem.com : 2005
|
