5 Ways Not to Get Fatter This New Year
Naweko San-Joyz
December 28, 2007
The New Year is approaching. It’s time to file your taxes and plan not to get any fatter. Regardless of what miracle diet you test drive to achieve your weight loss resolutions, by implementing these five tips into your program, a slender you can be a long-term reality.
Tip 1: Avoid fads
According to researchers at the University of Colorado at Boulder, fad diets focus on quick weight loss and use short term results to gain followers en mass. The litmus test for screening out fad diets is to ask whether you see yourself eating the prescribed way for the rest of your life. If the answer is “No”, then you have a fad, I’m mean, fatty diet on your hands.
Len Kravitz, Ph.D of the University of New Mexico has three tips to staying slender for life derived from what works for patients in the National Weight Control Registry (the largest prospective investigation of long-term successful weight loss maintenance). The dieting victory trilogy is- exercise more, consume less, and weight yourself often.
Tip 2: Exercise more daily
The National Institute of Diabetes and Digestive and Kidney Diseases reports that only 26 percent of adults in the United States engage in vigorous leisure-time physical activity three or more times per week. This means periods of “vigorous” physical activity lasting ten minutes or more. Surprisingly, about 59 percent of adults perform no vigorous physical activity at all in their leisure time.
This fact ignores the wisdom of the Centers for Disease Control and Prevention (CDC) which pleads, “Physical activity, along with a healthy diet, plays an important role in the prevention of overweight and obesity.”
Tip 3: Consume a low-calorie, low-fat diet and calorie count
If you do not want to exercise more, take a simple tip from the CDC: To maintain a stable weight, a person needs to expend the same number of calories that you consume. But to do this, you have to count calories.
Tip 4: Weigh yourself often
What’s the easiest way to get lost when you are going somewhere? The answer: To lose track of where you are. To never lose track of where you are with weight loss, you have to weight yourself frequently.
Tip 5: If you have exercise equipment at home, use it
No one has time any more to do anything. Not even something “good” for themselves. That’s why almost every aspect of long-term weight loss must be brainless and require minimal effort. Thus, to rule out any excuse for not being able to exercise, have fitness equipment at home and use it.
Kristen Cole of Brown University found that women with treadmills in their homes managed to keep weight off longer than women without such exercise equipment at home. These women simply squeezed in a walking session, of ten minutes here, or twenty minutes there and this consistent walking ultimately helped the women keep their weight off long-term.
Best wishes losing weight and keeping it off long-term.
Sources:
Centers for Disease Control and Prevention Overweight and Obesity, Frequently Asked Questions (FAQs)
Accessed December 27, 2007. http://www.cdc.gov/nccdphp/dnpa/obesity/faq.htm#physical_activity
Kristen Cole. Home exercise equipment increased weight-loss success in study
Accessed December 27, 2007. http://www.brown.edu/Administration/George_Street_Journal/vol24/24GSJ10c.html
Len Kravitz, Ph.D. Winning at Losing: Secrets of Long-Term Weight Loss. Accessed December 27, 2007.
http://www.unm.edu/~lkravitz/Article%20folder/winning.html
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Statistics Related to Overweight and Obesity. Accessed December 27, 2007. http://win.niddk.nih.gov/statistics/index.htm#other
Recognizing Fad Diets. University of Colorado at Boulder. Accessed December 27, 2007. http://www.colorado.edu/studentgroups/wellness/NewSite/NutritionFADDiets.htmlposed
Tip 1: Avoid fads
According to researchers at the University of Colorado at Boulder, fad diets focus on quick weight loss and use short term results to gain followers en mass. The litmus test for screening out fad diets is to ask whether you see yourself eating the prescribed way for the rest of your life. If the answer is “No”, then you have a fad, I’m mean, fatty diet on your hands.
Len Kravitz, Ph.D of the University of New Mexico has three tips to staying slender for life derived from what works for patients in the National Weight Control Registry (the largest prospective investigation of long-term successful weight loss maintenance). The dieting victory trilogy is- exercise more, consume less, and weight yourself often.
Tip 2: Exercise more daily
The National Institute of Diabetes and Digestive and Kidney Diseases reports that only 26 percent of adults in the United States engage in vigorous leisure-time physical activity three or more times per week. This means periods of “vigorous” physical activity lasting ten minutes or more. Surprisingly, about 59 percent of adults perform no vigorous physical activity at all in their leisure time.
This fact ignores the wisdom of the Centers for Disease Control and Prevention (CDC) which pleads, “Physical activity, along with a healthy diet, plays an important role in the prevention of overweight and obesity.”
Tip 3: Consume a low-calorie, low-fat diet and calorie count
If you do not want to exercise more, take a simple tip from the CDC: To maintain a stable weight, a person needs to expend the same number of calories that you consume. But to do this, you have to count calories.
Tip 4: Weigh yourself often
What’s the easiest way to get lost when you are going somewhere? The answer: To lose track of where you are. To never lose track of where you are with weight loss, you have to weight yourself frequently.
Tip 5: If you have exercise equipment at home, use it
No one has time any more to do anything. Not even something “good” for themselves. That’s why almost every aspect of long-term weight loss must be brainless and require minimal effort. Thus, to rule out any excuse for not being able to exercise, have fitness equipment at home and use it.
Kristen Cole of Brown University found that women with treadmills in their homes managed to keep weight off longer than women without such exercise equipment at home. These women simply squeezed in a walking session, of ten minutes here, or twenty minutes there and this consistent walking ultimately helped the women keep their weight off long-term.
Best wishes losing weight and keeping it off long-term.
Sources:
Centers for Disease Control and Prevention Overweight and Obesity, Frequently Asked Questions (FAQs)
Accessed December 27, 2007. http://www.cdc.gov/nccdphp/dnpa/obesity/faq.htm#physical_activity
Kristen Cole. Home exercise equipment increased weight-loss success in study
Accessed December 27, 2007. http://www.brown.edu/Administration/George_Street_Journal/vol24/24GSJ10c.html
Len Kravitz, Ph.D. Winning at Losing: Secrets of Long-Term Weight Loss. Accessed December 27, 2007.
http://www.unm.edu/~lkravitz/Article%20folder/winning.html
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Statistics Related to Overweight and Obesity. Accessed December 27, 2007. http://win.niddk.nih.gov/statistics/index.htm#other
Recognizing Fad Diets. University of Colorado at Boulder. Accessed December 27, 2007. http://www.colorado.edu/studentgroups/wellness/NewSite/NutritionFADDiets.htmlposed