7 Diet Mistakes and Fast Fixes
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I also read another tip on there:
Strive for the 3 Cs in maintaining a healthy lifestyle: Commitment, convenience, and consistency "the three Cs". Having all three will lead to a successful fitness program.
- Commitment: don't let time get in your way. Everyone has a busy life. PLAN your exercise.
- Convenience: choose a gym that's close by, or an activity you can do at home, or a time when you're not likely to be interrupted.
- Consistency: it is better to work out for 10 minutes every day than a whole hour every two weeks or so.
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Here is an awesome slideshow with great "why didn't I think of that!?" tips.
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Q&A:
Q Does exercising on an empty stomach burn more fat?
A Yes, but you might not be able to work out as hard as you would if you’d eaten first. Researchers at the University of Ottawa in Canada asked two groups of people to hit the treadmill in the morning until they’d blasted 400 calories. The joggers who skipped breakfast burned 58 percent more fat than those who had eaten a meal before their run.
But pre-workout fasting won’t necessarily translate into weight loss. “People incorrectly assume that if you’re using fat for fuel, it equates to losing body fat,” says Nancy Clark, R.D., a sports nutritionist in West Newton, Massachusetts. “But what affects weight loss most is how many calories you’ve depleted during your workout and if you’ve sustained a deficit by the day’s end.”
It may sound counterintuitive, but having a 150- to 200-calorie snack at least 30 minutes before your sweat session could help you get slimmer in the long run. A study from Pennsylvania State University found that women who had a mini-meal before their workout were able to exercise up to 16 percent longer than those who drank only water beforehand. Plus, says Clark, women who exercise on empty become so ravenous after they finish that they often end up making poor food choices. Eating a banana or a granola bar before lacing up your sneakers can give you the energy you need to crank up the intensity.
--------------------------------- Simple Strategies
1. Snack before you sweat
"Exercising on an empty stomach lowers blood sugar, which can increase your appetite and set you up to overeat afterward," says Bonci. To ward off postexercise hunger, have a light (about 100 calories), carbohydrate-rich snack, such as 4 ounces of yogurt or a banana, 20 to 30 minutes before you work out.
2. Write before you eat
Keeping a food diary is a proven weight loss tool, but don't wait until after your meal. "When my clients record what they're going to eat, it puts their dietary habits on pause long enough to decide if their food choices are really worth it," says Bonci.
3. Time your meals
If possible, schedule your workouts before a meal. In studies where meals were served 15 to 30 minutes after exercise, participants ate less than those who had to wait an hour or more to eat.
4. Sip often
People who drink water regularly eat nearly 200 fewer calories daily than those who only consume tea, coffee, or soda, reports a University of North Carolina at Chapel Hill study. Bonus: Make it ice-cold water. German researchers found that drinking 6 cups of cold water a day raised metabolism by about 50 calories daily--possibly because of the work it takes to warm the fluid up to body temperature. And every little bit helps!
---------------------------------And lastly, here is a link for a free issue of Prevention Magazine and a free copy of Prevention's DVD "Ultimate Walking Workout" with Chris Freytag. Her stuff is usually too complicated for me so I will probably Ebay it. Make sure you click BILL ME LATER and wait for your issue and DVD to come before you cancel should you choose to do so.
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