The only bootcamp programs in Spokane that will whip your body into shape - Part 3
Sunday, November 23rd, 2008There 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.
Detour
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!
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You’ll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body’s ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin–the hormone that triggers body fat storage–were lowered by as much as 32%. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat.
Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can’t do its job. Other fatty fish choices include tuna, sardines, and mackerel.
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn’t. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss–and osteoporosis–by changing the acid balance in your blood.
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it’s high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
