Weight Loss Center Anchorage AK
Getting a Bathing Suit Body: What Works and What Doesn't
As summer approaches, we see more advice on how to get a “beach body”—tanned and toned. But having unrealistic expectations about getting in shape before a beach vacation can put a damper on your fun in the sun. If you are generally fit but have a few extra pounds to lose or would like to look a little more toned, then some of this advice may, in fact, be a quick solution and a good addition to your prevacation planning. However, if you believe that you need to lose 20 pounds before you can feel comfortable in a swimsuit, you’ll need more time to get that beach body you’ve been dreaming of.
We have all heard the miracle diet stories that promise substantial weight loss in no time. Generally, these methods are unhealthy andn even dangerous. Healthy weight-management strategies aim for a 1- or 2-pound weight loss per week and rely on a well-balanced diet and safe exercise activities. But the beach beckons, so what can you do? Here are some long- and short-term strategies for getting your best beach body.
Long-Term PlanIf your beach vacation is a few months away, modify your eating and exercise habits to improve your fitness:
• Count the calories you consume and the calories you burn. Paying attention to the portions you eat at each meal and making smart snack choices will help you reduce the calories you consume. Increase your daily physical activity by adding an extra few minutes to each exercise session, adding an extra weekly session of calorie-burning activity, or upping the intensity of your exercise.
• Consider joining a weight management support group such as Weight Watchers, either in person or online. The support of friends or others with similar weight-management goals has been shown to yield greater weight loss and maintenance.
• Add two sessions of interval training to your weekly workouts. Interval training—short bursts of high-intensity activity—boosts calorie burning. Almost any exercise activity can accommodate interval training. Like to walk? Just add several 30-second to one-minute intervals of faster walking or walking up hills interspersed with moderate-intensity walking. Adventurous exercisers can try boot camp-style workouts at their local health clubs or with personal trainers.
• Make over your daily diet. Keep a food diary for a few days, including a weekend day, and examine your eating habits. Logging all your meals and snacks can help you identify unhealthful food choices and possible eating triggers—maybe a cookie binge corresponding to a family fight. A food diary may also flag weekends as high-calorie days and help you take control by modifying dinners out, deliveries, and take-out meal choices. Online tools are available for calorie counting, and a nutritionist can also help with diet “makeovers.”
• Keep an exercise log. Tracking exercise activities can also help you get more fit and achieve your beach bo...
Simple Diet Changes, Big Rewards
Here are 10 simple changes to help you lose weight now.
Purge your cupboards of junk food; buy bags of organic fruits and veggies; switch to low-fat and low-sodium products; scout labels and load up on diet foods. Sound familiar? If you’ve ever gotten frustrated with the dozens of changes required to jump-start a new diet plan, you’ve got company. No wonder you’re likely to say, “I’ll do it tomorrow.”
Instead, you could simplify the whole dropping pounds experience. Here’s a look at 10 small dietary changes to kick start your program. No clean sweeps of the pantry or newfangled foods to buy. Just easy, breezy diet changes that pay off big so you can whittle your way to a healthier diet—and maybe drop a pant size along the way.
Look at Liquids
You may be drinking gallons of excess calories without realizing it. If you slurp a specialty coffee every morning, go to the Web site of whatever coffeehouse you frequent to get a sense of how much fat, calories, and sugar are in the drink you choose. Ideally, come up with a substitute—a beverage that gives you the taste you’re looking for with a lower fat and calorie bottom line. At the very least, order a smaller size. Even moving from whole to skim milk or skipping the whipped cream will shave a few hundred calories.
And if you’re using meal replacement drinks or smoothies as breakfast or lunch options, think about changing to real food. “There is some research that the whole act of chewing provides a greater satiation factor than if we just drink our calories,” says Susan Moores, MS, RD, an American Dietetic Association spokesperson. Hunger and satiety studies show that the brain doesn’t register calories that are imbibed as accurately as it does those that are chewed. Moores recommends eating a whole piece of fruit and a bowl of oatmeal rather than drinking a breakfast smoothie.
Put ‘em There, Partner
If your afternoon snack of a handful of almonds leaves you feeling deprived, hungry, and apt to overeat, partner it with foods from at least two groups for supreme staying power. Add a bunch of grapes to the almonds, or munch pretzels with one serving of string cheese or a yogurt with a cup of pineapple chunks plus nuts. When you combine food groups in this way, you’re likely to feel more satisfied.
Make It Whole
“Only 7% of Americans get the recommended healthy grains they need,” says Katherine Tallmadge, MA, RD, author of Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations. Choose whole grain whenever you make a choice in bread, pasta, cereal, and crackers. The fiber in whole grains is guaranteed to bite back hunger throughout the day. Plus it cuts the risk of cancer and diabetes by 30%. “If you eat a serving of whole grain at each meal and it keeps you from eating an extra piece of bread or extra serving of pasta, that saves you 200 cal...
Two Chile Chicken Soup
My Personal Weight-Loss Plan by Dana Jacobi for the American Institute for Cancer Research
Last year, in addition to my usual work, I finished another cookbook. Thanks to all the tempting food I cooked, followed by many sedentary hours writing, I gained weight, too.
Serious about taking off these unacceptable pounds, I have a plan. It starts with exercising, specifically walking 30 to 60 minutes a day five times a week. As an exercise wimp, taking this commitment one week at a time, I aim to meet this goal for a month.
Next comes portion control. I am measuring everything I eat, using cups, measuring spoons (especially for fats), and a scale. Consuming fiber is also high on my list because it helps me feel full. Sweet potatoes, corn, and apples, all good fiber sources, are my planned treats because they can satisfy my sweet tooth, too.
The experimental part of my weight loss program is using chile peppers. I know from experience that eating hot food is more satisfying and that it makes me feel good (presumably because substances in chiles stimulate the brain to release feel-good endorphins.) According to some scientific studies, the capsaicin in chiles may temporarily rev up your metabolism so that for a time after eating them, your body burns calories faster. Only time will tell if this truly will help. But if you’d like to join me in this experiment, this soup is one of the chile-charged dishes I am enjoying while working on the sensible goal of losing four pounds in four weeks.
1 corn tortilla, torn in 1-inch pieces
In a blender, whirl the torn tortilla with 1 cup of broth until tortilla is pureed and soup becomes a cloudy liquid. Set aside.
Heat oil in large saucepan over medium-high heat. Add onion and cook, stirring often, until translucent, 5 minutes. Add garlic and cook, stirring often, until onion is soft, 3 minutes longer.
Stir in ground ancho and chipotle chiles until they smell fragrant. Pour in tortilla and broth mixture and bring to a boil, 3 minutes, stirring occasionally. Add oregano, crushed tomatoes, remaining broth, squash, green beans and green pepper. Bring to boil, reduce heat and simmer, covered, for 20 minutes.
Add canned beans and chicken and simmer, uncovered, until heated through, about 8 minutes. Add salt and pepper to taste.
To serve, ...