The only bootcamp programs in Spokane that will whip your body into shape - Part 3

There are many bootcamp programs in Spokane out there that pull you out of your day-to-day life to teach you how to lose weight. While these programs do work while you are there, once you are thrust back into the real world, keeping the weight off might not be so easy. Here are some tips to keeping the weight off!

Obstacle #7 Ever since the recent headlines, you’ve been popping M&Ms like they’re Advil

What’s wrong with that? You’ve heard the news: Cocoa can lower blood pressure; reduce the risk of heart attack, stroke, diabetes, and dementia; and possibly even prevent cancer. But the research isn’t as delicious as it seems. The cocoa-bean products used in the studies are a far cry from the highly processed chocolate candy you find on the shelves of your local store. Milk chocolate contains about 150 calories and 10 grams of fat per ounce.

Detour

The key here is small doses. Dark chocolate, which retains more of the bean during processing, generally has slightly less fat and fewer calories than milk chocolate-plus, it’s richer, so less goes a longer way. We like CocoaVia’s Crispy Chocolate Bar (90 calories, 5 g fat) or Hershey’s Special Dark Chocolate Stick (60 calories, 3.5 g fat). If dark doesn’t do it for you, opt for low-cal choices.

Obstacle #8 You think “water-rich diet” means more trips to the cooler

What’s wrong with that? Water in your glass is great, but water in your food can have serious slimming power. In a new American Journal of Clinical Nutrition study, obese women ages 20 to 60 were told to either reduce their fat intake or increase their intake of water-rich foods, such as fruits and veggies. Although they ate more, women in the water-rich group chose foods that were more filling-yet had fewer calories-so they still lost 33 percent more weight in the first 6 months than the women in the reduced-fat group.

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Fill up on food that’s high in H2O. Some good choices in addition to fruits and veggies: broth-based, low-sodium soups; oatmeal and other whole grains; and beans.

Obstacle #9 You give up junk food today but put off joining a gym until January

What’s wrong with that? Tackling one goal at a time is supposed to help you succeed. But new research published in the Archives of Internal Medicine bucks that conventional wisdom. In a study of more than 200 people who smoked, had high blood pressure, and weren’t extremely active, one group was asked to quit the butts, cut back on dietary sodium, and increase physical activity all at once. Another group addressed one bad habit at a time. The group that tackled all their problems simultaneously had the higher success rate after 18 months.

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Combining your goals may work for the same reason job negotiations do: When you ask for everything, you’re more likely to get something. Put this thinking to the test by creating a healthy eating and exercise plan and throwing all your energy into following both. Zach Hunt with Physzique Personal Fitness can help you reach your goals.

Obstacle #10 You never think about potassium

What’s wrong with that? A recent Canadian study concluded that getting more potassium might help lower your weight and blood pressure. Levels measured in study participants were proportional to their diet and weight. The richest sources of potassium are beans, vegetables, and fruit, so the person with high potassium levels is consuming a lot of these foods, which are low in calories and are the most filling.

Detour

You should aim for 4,700 milligrams of potassium each day. Spokane super supplements may help you hit that target, but doctors don’t recommend them for everyone. Try filling up on white beans (1 cup: 1,000 mg potassium), winter squash (1 cup: 494 mg), spinach (1 cup: 840 mg), baked potato with skin (926 mg), yogurt (1 cup: 600 mg), halibut (4 ounces: 566 mg), and OJ (1 cup: 473 mg).

Even with all of these great ideas, many people can’t find success on their own. Zach Hunt with Physzque Personal Fitness can help you get in the best shape of your life!