[dropcap1]Y[/dropcap1]ou know you want to lose weight but when you are so busy running from home to work and back, how do you do it? Is it even possible with so much going on? You can lose weight while keeping a busy schedule but it does require extra planning and foresight. The most part to manage is fitting exercise into the day but with just a few small changes it can be done. Losing weight on a busy schedule does not have to may you even busier.
How you can start losing weight on a busy schedule
You should start by thinking about how much weight you want to lose. Many people expect to start a program and drop pounds almost immediately, and then become discouraged when it doesn’t happen. If you have more than five to ten pounds to lose be prepared to spend six months or longer working toward your ultimate goal. Even if you do only need to lose five pounds, you have to still allow more than a few weeks to see it disappear. As it has been said so generally, the last five pounds is often the most difficult to lose, but with patience, a good diet, and plenty of aerobic exercise, it can be done.
The most successful dieters all have some characteristics in common. First, they all include a regular exercise in their schedules, regardless of how busy the day may be. Exercise is necessary to burn calories and fat, and one dash up the stairs isn’t going to do it. For maximum fat burn you have to exercise a minimum of 45 minutes per day and more might be excellent. Before you panic, the 45 minutes does not have to be all at once. Research has shown that short, intense bursts of exercise can be just as effective as one long workout, so all you need to do is fit in several short segments of exercise throughout your day. Try walking around your office’s block or parking lot during your lunch break or walking up four flights of stairs to your office rather than taking the elevator. If you’re some of the fortunate employees whose companies give fitness facilities on site, make the most of it. Either arrive early to workout, shower and change before work, or hang around afterward to get in your exercise. Company fitness facilities are absolutely wonderful since most include not only workout machines but saunas, fully equipped locker rooms, and even the occasional swimming pool.
Other ways to get your 45 minutes of fat-burning exercise in is to purchase a few fitness items to keep in your office and use several times daily. Good choices for office fitness equipment include hand weights (which often come with their own storage rack), resistance bands, and yoga mats. You may want to consider a jump rope but obviously bring a change of clothing since it can be rather too intense for the office. Set your computer to give an alarm four times throughout the day to remind you to get up andexercise. Even just ten minutes of weight lifting or resistance training four times throughout the day adds up to forty minutes! That’s fantastic!
You will probably find it easiest to do your aerobic exercise outside of the office. If your schedule permits you to attend gym classes several times during the week, take a high intensity class that’s keeps your heart pumping for thirty minutes or longer. Another excellent option is to swim. Swimming is some of the most powerful exercises for shaping the body fast. Since the body is supported by water, your muscles receive a better workout since they must propel you through the water. Swim for 45 minutes three to four times a week and you will see results within three weeks. For those who can’t get to the gym or a pool, go for a run or fast power-walk on your street. Incorporate arm movements into your walk to boost your heart rate and burn more calories. Also check your local video store for fitness videos that you will do in the privacy of your own home. There are many great videos that work your body just as much as a challenging gym class and you don’t have to worry about anyone staring at the sweat dripping down your back and face. Maintain a regular exercise schedule of 45 minutes of aerobic exercise three or four times per week in addition to strength training and you will notice a change in your body very rapidly.
In terms of diet, the change that most busy workers need to make is to avoid fast foods. Double cheeseburgers, fries and milkshakes are all heavily laden with fat, calories, and sodium – three things that will slow your weight loss effort down fast. Instead, eat a diet that is balanced and nutritious with a minimum of saturated fat, simple sugars and sodium. One easy way to make a diet change is to eat only organic. There are thousands of delicious organic options available and an organic-only diet naturally delivers you from the vast majority of fatty junk foods. Add plenty of vegetables and salads to your menu as well as regular protein for a giant boost to your weight loss program.
While losing weight on a busy schedule is difficult, it is by no means impossible. Exercise regularly, eat healthy and you will see the pounds melt away.
6 small meals per day – breakfast, snack, lunch, snack, dinner and snack
- Always eat the colored foods: orange, green, red …
- Stay away from white foods, eat them last: pasta, bread, etc …
- Eat: veggies, low cal fruits, protein, small nutritional grains.
- Multiply your height in inches by 35, that is your maximum caloric intake when
- NOT dieting. To lose weight, caloric intake must be no more than 1500-2000 per day (explained in next page) and Body Mass Index (BMI) goal to be 20-24.5 (explained in page 3).
Brown rice (sometimes white), Carrots, Peaches
Sweet potato, Lettuce, Pears
Chicken, Spinach, Pineapple
Asparagus, Squash, Prunes
Beets, Apricots, Juices of above fruits
Vegetables should be eaten raw or steamed. Chicken can be baked, broiled or
boiled. See Optimal Diet below.
Take vitamins 30 minutes before meal. Take 2 caps of Weight-Less & 1 cap of
Conjugated Linoleic Acid two times a day with meals. (total 6 pills a day) Do this
for 2 weeks so your body can get adjusted to the vitamins. After day 14 you can
add another capsule of Weight-Less with each intake. (total 8 pills a day).
• Women: 1700-2000 Kcal/day
• Men: 2500-3000 Kcal/day
• Children: 1000-1700 Kcal/day
⎯ Age 1-3: 1000
⎯ Age 3-6: 1300
⎯ Age 6-12: 1700
∗For weight loss needs to be 1500- 2000 Kcal/day (calculate from previous page)
• Protein: Best sources are lean meat, fish or combining vegetable proteins such as rice and beans.
• Carbohydrates: Avoid simple sugars (found in processed foods – chips, cupcakes and doughnuts, etc.) and refined carbohydrates such as white flour. Choose complex carbohydrates such as whole grains and fresh fruits and vegetables.
Prescription for Nutritional Healing by Balch & Balch
• Protein 50 g
• Carbohydrates 60% calories
• Fat 20-25 % calories
• Water eight 8 oz. glasses – KEY
• Fats: Avoid saturated fats; choose unsaturated essential fatty acids like EPA fish oils or flax seed oil. Avoid trans-fatty acids (comparable to saturated fats).
• Water: Avoid chlorinated water.
• Salt: Avoid added salt found in many canned foods.
• Unfortunately things with a long shelf life are probably not as good for you as things that spoil.
• Fresh foods are better. Fewer preservatives which increases fat.
BIG 3 for Weight Loss
R – Rest
E – Exercise
D – Diet
Treatment of Obesity
• Should be considered similar to any chronic disease process
• Treatment requires long term dietary and lifestyle modifications
• Focus on healthy lifestyle changes rather than weight loss
• Stimulate the patients insulin and increase the BMR
Sound Weight Loss Diet
• Should reshape food habits
• Must contain common foods that are easily accessible
• Should emphasize proper sleep and stress reduction
• Should meet nutritional needs
Sound Weight Loss Diet
• 98% of all weight lost on commercial diets is regained within 3 years
• Must include increased physical activity
• Psychological components
• Slow and steady weight loss rather than extreme weight loss
• Minimize hunger and fatigue
Body Mass Index (Measure of Fatness)
• Calculate your BMI & caloric intake to track your weight loss
• Score under 18.5 is underweight
• Score under 25-29.9 is overweight
• Score of 30 is obesity
• Multiply your weight (lbs.) by 704.5
• Multiply your height by your height (inches)
• Divide the first result by the second
TRANS FATTY ACIDS – MUST AVOID!!!
Is butter better than margarine?
Recent studies on the potential cholesterol-raising effects of trans fatty acids have raised public concern about the use of margarine and whether other options, including butter, might be a better choice. Some stick margarines contribute more trans fatty acids than unhydrogenated oils or other fats
Because butter is rich in both saturated fat and cholesterol, it’s potentially a highly atherogenic food (a food that causes the arteries to be blocked). Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine, ie., tub or liquid forms, the less hydrogenated it is and the less trans fatty acids it contains. On the basis of current data, the American Heart Association recommends that consumers follow these tips:
• Use naturally occurring, unhydrogenated oil such as canola or olive oil (extra virgin oil is the best!) when possible
• Use margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder, stick forms. Shop for margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient.
• French fries, donuts, cookies and crackers are examples of foods that are high in trans fatty acids.
The American Heart Association’s Nutrition Committee strongly advises that healthy Americans over age 2 limit their intake of saturated fat to 7-10 percent of total calories and their total fat intake to no more than 30 percent of total calories. If people limit their daily intake of fats and oils to about 5-8 teaspoons, they aren’t likely to get an excess of trans fatty acids.
Using Nutrition to Build Health
Our health depends in large part on what we do and do not eat. A nurturing diet of whole foods is delicious, energizing and aesthetically pleasing and a balanced meal says “yes” to our bodies, ourselves and our future. Keep foods as natural as possible. Choose foods that are less refined, less processed and lightly cooked. Fresh food is best, but if this isn’t available, frozen is better than canned. When using prepared foods, read labels – many processed foods are loaded with harmful ingredients. This is the only body you have. If the ingredients look like something you should put in your car or use in chemistry lab, they probably aren’t going to help you build good health.
1. Eat three meals a day, each containing unrefined complex carbohydrates,
protein and fruits or vegetables.
• Unrefined complex carbohydrates: whole grains, crackers, cereals (hot or
cold), cooked whole grains, while or sweet potatoes, winter squash, dried
beans or peas and starchy vegetables, such as corn or peas.
• Protein: dried beans or peas (combine with grains), soy products such as
tofu or tempeh seeds (sunflower, sesame, pumpkin), low fat dairy
products, lean meat, poultry and fish.
• Vegetables and fruits: aim for a total of five servings a day. Veggies – at
least three servings a day (a serving is about ½ cup) including one raw
salad containing dark leaf greens (spinach, leaf or Romaine lettuces) and
one serving of cooked veggies high in beta-carotene (dark green or
orange color). Dark green cabbage family veggies (broccoli, kale, collars,
etc.) are also high in calcium, iron and other beneficial nutrients. If you
can’t get a salad, eat raw veggies sticks, such as carrots and peppers.
Fruits – use fresh fruit for desserts and snacks.
2. Use healthy snack foods, such as whole grain crackers or pretzels,
popcorn (without commercial seasoning), raw veggie sticks, fresh fruit,
unsalted nuts, seeds and dried fruits. Experiment with high protein
between meal snacks.
3. Eat foods high in calcium. This is especially important for woman – strong
bones built in your teens and twenties will last a lifetime. Dairy products,
dark leafy greens (especially those in the cabbage family), tofu and tahini
(sesame butter) are high in calcium. We need about 1000mg of calcium a
day, three or four servings of high calcium foods. If you aren’t getting
enough calcium, consider a supplement of two parts calcium to one part
magnesium. Supplement about 600mg of calcium while still eating two
servings of high calcium food a day.
4. Use mono-saturated oils in your diet (olive or canola). We know that olive
oil is especially healthful. Also make sure your diet contains omage-6 fatty
acids. Avoid hydrogenated, deep fried and tropical oils. Hydrogenated oils
in margarine elevate cholesterol levels as much as saturated fat. Oils used
in deep frying are carcinogenic.
5. Avoid excessive use of high fat dairy products and red meats. These
foods are often better sources of saturated fat than protein or calcium.
High consumption of saturated fats is linked to heart disease, high blood
pressure and some types of cancer.
6. Drink at least 8 cups of fluids a day and more in hot weather or when
working out. Water is the best. Your urine should be pale yellow.
7. Limit refined carbohydrates, such as sugar, honey, maple syrup and corn
sweeteners. These sugars provide lots of calories and blood sugar stress
with few nutrients. Limit desserts to one serving a day. Soft drinks contain
about one teaspoon of sugar per ounce, so they are a dessert. Many fruit
and juice drinks are loaded with corn sweeteners. Read labels.
8. Avoid excessive use of stimulants, such as coffee, black teas, chocolate
and soda with caffeine. These pick up energy quickly, but you pay with a
crash. Try chlorine-free water, fruit juices (dilute with carbonated or plain
water) and herbal teas.