On Diets in Review, we talk a lot about weight loss. But what happens when you’ve reached your weight loss goal? Sure, you’re happy and proud of yourself and your new body, but chances are, you probably feel a little lost as to what to do and what to eat now that you don’t have that goal weight to focus on, right? Well, no worries. We have your five step guide to keeping you at your healthy weight and totally motivated!
5 Tips to Keep the Weight Off — And You Motivated
1. Splurge a little more (but be mindful). Now that you’re at your goal weight, you can be a little more lax with your diet, but remember that extra calories add up quickly (and that it’s a lot easier to eat calories than it is to burn them off). A good rule of thumb is to eat a diet that is 80/20, meaning that 80 percent of what you eat is nutritious and healthy, and 20 percent is the other maybe not-so-healthy food that you’re craving. If you ever start to put the pounds back on (and you should know if you do — see tip No. 5), switch your eating to 90/10 until you’re back at your happy weight. Also remember to keep portion sizes down and to savor every bite, being totally mindful of what you’re eating!
Kendra writes about her busy life as ‘Headless Mom‘ on her personal blog, The Adventures of the Headless Family.
I’m the mom of two active boys, ages 8 and 10. I could easily fall into the trap of “I’m too busy! I can’t possibly find time for me!”, especially with back-to-school, sports, scouts and the like.
The best time that I’ve found to exercise is when they are doing it. Sports fields and parks are the perfect venue to get moving, and since many parents feel uncomfortable leaving younger children, you’re there anyway, so you may as well use your time well. Here’s how I get the most out of one of my children’s workouts, for myself:
1. Use the Track or Walking Trail – Walk for a mile or so at an easy pace for a warm-up, then stop and stretch. Use short walls, fences, benches or trees for balance. Continue walking, or jog, alternating if you wish. (more…)
Circuit training is one of the most efficient styles of exercise. It is designed to keep your heart rate at an increased level while using a variety of different exercises or movements to target the desired muscle groups. Circuit training is a perfect way to maximize an intense workout in little time.
Circuit training can be performed with a set amount of time or set of repetitions. Either way is beneficial! Most circuit training sessions range from about 10 to 12 exercises (completed in 30 to 60 seconds) in sequence with a 30- to 60-second rest period. However, it is also a good idea to pick a weight and perform as many repetitions as possible (keep track of weight and repetitions performed for progression purposes), then rest for 30 to 60 seconds, and move to the next exercise or station.
Set a goal and try to beat the previous day’s repetitions. This will keep you motivated and prevent you from falling off the wagon.
I am always looking for new and improved exercise routines and I came across this one the other day. The simple concept is this: weight train at a high intensity for thirty minutes followed by thirty minutes of cardiovascular training. There was no set weight lifting routine, but I have put together a chest/back routine for you below. The 30-30 workout is designed for those who are striving to lose weight and “tone” the entire body. In and out in an hour, what can be better than that? (more…)
During your 20s, you want to establish positive habits that can carry you through a long, healthy life. Stay active, eat right and follow these 10 tips to ensure you’re doing all you can to maintain a healthy weight, or lose a few extra college pounds.
1. Focus on cardio: Hit the cardio for at least 45 minutes to an hour. I recommend the treadmill, elliptical, or bike.
2. Weight training: Try using circuit training or super-setting styles to increase your heart rate and endurance.
3. Diet: Find a diet that you can stick to that is low in fat, sugar, sodium, carbohydrates, but high in fiber, protein, and other needed nutrients. MyPyramid is a good resource. (more…)
Are your workout routines boring and monotonous? Do you need a new goal or something to train for? How about taking the “40-Day Challenge!” The 40-Day Challenge consists of eight weeks of hard core training for five days a week. Each week’s main goal is two pounds of steady weight loss. I understand that 40 days seems like an eternity, but it is only eight weeks and five workouts per week.
Each workout is an hour-and-a-half and consists of an hour of cardiovascular training and a thirty minute circuit training session. Each cardiovascular series should get your heart rate up to at least 85% of your heart rate max for most of the hour. To get this number you need to subtract your age from 220 and then multiply that number by .85 (85%). (more…)
Winter is definitely here, for most of the nation anyway. I have put together a short list of exercises that may help build the strength and endurance needed for the next time you hit the mountain. Skiing and snowboarding are both a great lower body workout and require a great deal of muscular endurance as well. There are several muscles targeted while performing these enjoyable winter activities. The hips, hip flexors, ab and adductor muscle groups (in and outer thigh muscles), quadriceps, hamstrings, calves, and triceps are among the main muscle groups used. (more…)