A month's worth of easy but effective changes that can be tailored to fit your needs and fitness level lie ahead. Write a specific wellness mission for the upcoming weeks (think: "I will eat two clean meals per day for two weeks") and stick it where you'll see it.
Toss out three food products labeled "low-fat," "reduced-fat" or "fat-free." They often pack more salt, sugar or even calories than the full-fat versions.
New research has confirmed the age-old diet trick: Smaller dishes(try 9-inch ones) and cutlery will naturally reduce your calorie intake.
Start in plank position, then extend one arm and the opposite leg without disturbing your form; switch sides. Foods like chilli peppers and hot sauce have a thermogenic effect, meaning you quite literally burn extra calories while you chew. A 2015 study found that women who did 30 minutes of an unfamiliar aerobic activity enjoyed their workout more than those who stuck to their usual routines. Instead of taking your full lunch break sitting in the kitchenette (or worse, at your desk), grab a co-worker and spend the first half of your break taking a brisk walk.

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The good news: Implementing even small everyday diet and exercise changes can lead to a long-term difference, says Lee Goldman, MD, executive vice president and dean of the faculties of health sciences and medicine at Columbia University Medical Center.
New research has shown that sitting for long periods raises your chance of getting a chronic disease, even if you exercise.
Recent research shows that weighing yourself at least once a week may help you stay on track toward your weight loss goals.
And whether you eat them scrambled, over-easy , or in a sandwich, eggs are one of the easiest (and most delicious) way to get the satiating nutrient in your morning meal. And although the thought of carving out time to work out in the morning may seem daunting, we bet you can find 2 minutes for this fast workout  . Hold a wall sit before you brush your teeth, do 10 to 15 push-ups before you shower, and lunge your way from the TV to the bathroom.

Do squat jumps, push-ups, burpees and sit-ups for 20-second intervals, with 10 seconds of rest in between. If you feel that you have a medical problem, you should seek the advice of your Physician or health care Practitioner.
That said, some people find weighing themselves frequently just makes them frustrated—especially since the number on the scale doesn't always reflect an actual slimdown, since muscle is denser than fat.
Focus on building activity into your daily routine, he adds, whether it's going to the gym, walking several extra blocks rather than driving, or taking the stairs instead of the elevator. Goldman also cautions against the common mistake of celebrating your new exercise routine with heartier meals.

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Comments »

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