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4 ways to ensure you will reach your fitness goal!

Jan. 20, 2016|1162 views
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Find Opportunities to Boost Your Fitness

Boost your fitness by fitting in additional activity whenever you can. Park far from the entrance and walk. Take the stairs instead of an elevator. Walk the dog. Take up gardening. Stand if you can, even if sitting is an option. Whatever you can do to avoid sitting can be considered a positive, even if it doesn’t involve traditional exercise-like activities.

Avoid Confusing Exercise With Weight Loss

There’s a tendency to think in terms of calories burned when engaging in rigorous exercise. But this accounting approach to weight loss is misleading at best, and counterproductive at worst. Recent research demonstrates that, while exercise is definitely important for maintaining overall health, it does not make for a good weight-loss strategy. That’s because most vigorous exercise tends to boost appetite. As a result, people tend to consume more calories later than they might have done otherwise.

 Weight loss only works if you consume fewer calories. It’s just that simple. Forget about calories burned during exercise. Focus, rather, on calories consumed throughout the day.

 Eat the Right Foods to Optimize Appetite Control

The corollary to advice about not relying on exercise to lose weight is to pay better attention to what you’re eating. Some foods are better at controlling appetite than others. In general, whole foods are far better than processed foods. Whole foods, such as whole grains, fruits or vegetables, contain natural fiber, which works with your gut to slow the rate at which your gut empties. It also helps you feel fuller faster, and helps control your blood sugar levels.  Processed foods, with their simple carbohydrates, tend to cause rapid spikes in blood sugar levels, followed by spikes in insulin, followed by sharp drops in blood sugar again. All of which sets you up for renewed hunger and overeating.

 Learn To Read Labels

 Front-of-the-box health claims are solely about marketing. Ignore them. Rather, rely on government-mandated nutrition labeling on the back. That’s where you can find out how much sugar is contained in a single serving. (Note serving sizes, too. In some instances, that single-serve item you thought you were getting is actually intended to serve two or more).

 Check to be sure your item contains zero grams of trans fats. These artificial fats are toxic, yet they still appear in some foods. Avoid them like the plague. Look at daily values, too. If a single nutrient exceeds more than 20%, it may be too much. This is especially true of saturated fat. Keep an eye on sodium, too, as this is often shockingly high in items such as snack foods.

 Prevention magazine. Retrieved Dec. 31, 2015 from: