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Why is Everyone So Terrified to Eat Bananas? A Dietitian Peels Back the Truth

banana
by Amy Margulies, lead registered dietitian for Retrofit

You’ve probably heard people talking, or read articles online, about why eating bananas is bad for you nutritionally and can impede weight loss. While some people insist that bananas are just fine, others are convinced this is a fruit you should stay away from if you’re trying to lose weight – and many do, just in case the rumors are true. But what’s the real deal with bananas? It’s time to peel open this myth.

What the critics are saying

The controversy started with Dr. Susanna Holt, an Australian researcher who developed the Satiety Index, a way to evaluate how full different foods make you feel. “We found that bananas are much less satisfying than oranges or apples,” Holt stated at the conclusion of the satiety study.

Bananas are generally higher in calories from carbs than most fruits. So for those who are counting calories, this may seem like a poor choice for a snack. People have also observed that bananas cause a “binding” effect, or put more simply, they cause constipation. That’s something you don’t want when you look to the scale for signs of progress.
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10 Gym-Free Ways to Burn an Extra 100 Calories

stair climb

By Gary Ditsch, Retrofit Lead Exercise Physiologist

We’ve all heard the saying, “A little bit goes a long way.” When it comes to weight loss, common advice is to make big changes to get quick and substantial results. While rapid results can be motivating and encouraging, the long-term value of these changes are only observed when they become habits. The process of adopting small changes can can be beneficial when it results in lifelong weight loss maintenance.

In the spirit of making small changes, here are 10 ways to burn an extra 100 calories throughout the day:

1. Walk. Choose to walk instead of drive if you’re going somewhere nearby. 18 minutes of walking will burn 100 calories.

2. Climb. Instead of taking elevators or escalators, take the stairs. A cumulative 15 minutes and 20 seconds of stair climbing can burn 100 calories.

3. Yardwork. Mow the lawn for 13 minutes and say goodbye to those calories.

4. Clean the House. Cleaning, sweeping and other general house work can burn 100 calories in about 19 minutes.
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3 Surprising Ways People Get Weight Loss All Wrong

diet obstacles

Sponsored post by Retrofit Weight Loss

There’s no question about it: Losing weight is hard. Whether you’re trying to shed baby weight, get back in shape after an illness, or just get rid of a few extra pounds, there are many things that can stall a diet. Here are the top 3 most common things that people get wrong when they are trying to lose weight, and advice for overcoming these frustrating obstacles.

1. You lose weight too quickly.
Shedding more than 1 to 2 pounds per week should raise a red flag for dieters, according to the National Institutes of Health. Yes, the results might be encouraging, but those pounds are more likely to come back. “Losing too much at one time is a sure sign of a fad diet,” says Amy Margulies, lead registered dietitian at Retrofit Weight Loss. “That kind of weight loss means the dieter is likely depriving their body of nutrients and will risk gaining the weight back as soon as they revert to old eating habits.” To avoid rapid, unsustainable weight loss, Margulies recommends that dieters make two small changes:

  •  Set up a consistent eating plan of three meals and two snacks per day.
  •  Measure your breakfast so you know just how many calories you are consuming.


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5 Top Athletes Prove Being a Pro Doesn’t Mean You’re in Perfect Shape

We look to professional athletes as the pinnacle of health and fitness. In many cases, however, that’s far from the truth. Professional athletes are a prime example of how someone can appear fit and healthy without either one being true.

We want to celebrate the athletes that who made the effort to lose unhealthy pounds or do more to be truly fit. In the long run, a healthy lifestyle is more beneficial than a pro sports career, and we think it’s great these athletes make the commitment to health and fitness.

Steve Atwater
As a two-time Super Bowl champion with the Denver Broncos, Steve Atwater was in peak physical condition. That changed after he retired and put on weight. Now, he has lost 21 pounds with Retrofit. He says his biggest hurdle to losing weight was his mind. “I knew I had a problem, especially when it came to large, multiple servings. I couldn’t resist. I knew I needed more discipline.” After joining Retrofit, he said the changes that led to weight loss were fairly easy. “It didn’t seem like I had done anything major. It didn’t really feel like dieting because I just made small adjustments.”


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The Exercise Goal You Should be Making

By Gary Ditsch, lead exercise physiologist for Retrofit

There are many reasons we say we “can’t” fit exercise and activity into our lives. But for all the excuses we use there are just as many strategies and daily hacks that can help us become healthier and more fit. When you commit to add activity to your routine, one of the best strategies for making the habit stick is to also start tracking your daily movement.

fitness tracker

Over the last couple of years, the popularity of activity trackers has continued to grow. It is now common to see someone wearing an activity tracker in almost any setting. With an activity tracker you get immediate feedback and create more opportunity for success. We have found at Retrofit that every step matters when it comes to weight loss. In fact, clients who achieve 10,000 steps or more per day are 2.7 times more likely to reach their weight loss goal!

If you are not currently tracking activity, where should you start? Here are several steps (literally) to get started.

First, take an assessment of your current activity. The best way to do this is to wear your tracker for two weeks to get an honest assessment. Take the average step count for the two weeks and use this as your established baseline.

Next, set up your individualized activity goal. While 10,000 steps might be the ultimate goal, your first threshold should be something relative to your baseline measurement. A suggestion is to take your baseline metric and add 2,000 steps per day to create your target.

Now that you have an established baseline and a personalized target, it’s time to find the small ways to add more activity and boost your step count. A few effective strategies might include:

  1.  Aim to add 500 steps to your tally each time you get up to use the restroom. (1,000 to 3,000 extra steps per day)
  2.  Take 1,000 steps at work before your sit down at your desk. (1,000 extra steps per day)
  3. Set an alarm to go off every hour then take 200 steps each time it rings. (1,600 to 2,000 extra steps per day)
  4. Add 1,000 steps around the office after work prior to leaving the building. (1,000 extra steps per day)
  5. Set a 2,000 step requirement to “earn” morning coffee; take 1,000 steps with coffee in hand. (3,000 extra steps per day)

As you can see from the examples, it’s easy to add more activity around the moments that already exist in your routine. Start with just one step-boosting strategy. As taking those additional steps becomes more natural, add another strategy, and another. Soon you’ll be much more active than before and well on your way to better health!

This post sponsored by Retrofit.

 

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