Skip to content

The Three Most Important Tips for Healthy Weight

By Wendy RN., BA
10/22/2013 (4 years ago)
Catholic Online (www.catholic.org)

Simple lifestyle choices are the key to weight loss.

We have become a lazy, sedentary society. We exercise less today and eat more than 20 years ago, resulting in a dramatic increase in obesity in the United States. Frighteningly, obesity in our children and adolescents has increased by 69%. [5]

Walking strengthens your body, reduces stress and promotes weight loss.

Walking strengthens your body, reduces stress and promotes weight loss.

Highlights

By Wendy RN., BA
Catholic Online (www.catholic.org)
10/22/2013 (4 years ago)

Published in Blog

Keywords: weight loss, health, healthy, heart disease, depression, exercise, walking, obesity, obese, children, eating, calories, journal,


LOS ANGELES, CA (Rise Above Health Blog) - We order the extra large "combo" in the drive-through, and eat while driving, not even realizing the massive quantity of food and calories we are consuming.

Our drinks are sugary and huge. For example a large, 32 ounce "Coke" at McDonald's has 310 calories, and contains 86 grams of sugar. One teaspoon of sugar has 4.20 grams. That means that there are 20.5 teaspoons of sugar in one large coke at McDonald's, and in all other large size sugary sodas. [4,6,7]

I am not here to bash McDonald's, or any other fast food restaurant; I am here to help motivate you to loose weight. Simple lifestyle choices are the key.

If you have tried all of the fad diets and failed to maintain a healthy weight, you are not the exception, you are the rule. Fad diets just don't work in the long run.

Here are three main keys to losing weight and keeping it off.

1.  Be aware of the calories you are eating.

When you eat more calories than you burn, you will gain weight. And if you eat fewer calories than you burn, you will lose weight. This principle is simple, straight forward, and it is the only thing that works.

Cut 500 calories from your daily intake, and you will loose about one pound a week, regardless of your exercise level. One pound of fat is 3,500 calories. Cutting out 500 calories a day for 7 days equals one pound of fat. A one to two pound weight loss per week is not only desirable, it is a healthy way to lose and keep the weight off.

2.  Exercise on a regular basis.

Regular exercise will accelerate your weight loss and make you look and feel better. By regular exercise, I mean the kind of exercise that you can maintain doing.

Choose activities that you like. This is a very important step. You are more likely to continue doing something you like, rather something you don't like. Choose activities such as walking, swimming, gardening, dancing, yoga, cycling or any other activity that gets you moving.

Cycling for health


Tailor your activity to your pace. If you are only able to do 10 minutes of your activity at a time, remember, that is 10 minutes of exercise you have achieved. If you can repeat it later in the day, and add it up to 30 minutes, you have reached what Harvard School of Public Health states is a healthy daily exercise time.

Start slow, and be consistent every day. Find a partner to exercise with. A partner helps to motivate us, and motivation keeps us on track.

Walking is probably one of the easiest and quickest ways to get lean. It not only helps weight loss, it also is great for your heart. It can lower our risk for serious health problems. Walking can also ease depression and anxiety, boost our energy and mood, and relieve stress. [2,3]

When you walk, make it as brisk as you can. Walk as if you are meeting someone and you are a little late. Picking up your pace, is brisk walking. You should walk so you are not out of breath and can still talk to your walking partner. You can also try what runner's call "interval or sprint training". With sprint training, walk as fast as you can for a distance, time or number of steps. Then walk slower for a distance to rest, continue to repeat this fast, slow walking. You will find your sprint time lengthening as you become fitter.

Walking at any age is healthy


3.  Keep a journal of your weight loss efforts.

Keep track of your weight loss efforts. Weigh yourself regularly, at the same time of day, once a week and write it down. Seeing in black and white, your food intake, exercise routine times, as well as your weight loss will motivate you. This is one of the most successful tools in weight loss, and one of the most ignored tools.

It is a good idea to talk to your doctor, physical therapist or other health care provider prior to starting any exercise routine, especially if you have any health concerns or medical issues. They may be able to recommend an exercise plan specifically for you.

This is the first blog in a series on weight loss, nutrition, physical activity and obesity.

Footnotes:

1.  The Fat Secret
2.  The Mayo Clinic
3.  American Heart Association
4.  Self Nutrition Data
5.  Healthy People.gov
6.  McDonald's
7.  Calorie Lab

My tip of the day:  Winter is on the way and our skin will be prone to drying and cracking. Try adding a few teaspoons of extra virgin olive oil to your bath water. This simple and easy solution will help soothe and prevent dry skin.

Until next time, I believe Faith can move mountains.

A birth foretold: click here to learn more!

---


'Help give every student and teacher Free resources for a world-class moral Catholic education'


Copyright 2017 - Distributed by THE CALIFORNIA NETWORK

Pope Francis Prayer Intentions for OCTOBER 2017
Workers and the Unemployed.
That all workers may receive respect and protection of their rights, and that the unemployed may receive the opportunity to contribute to the common good.


Comments


More Blog

God's Remedy

Image of Have you ever wondered how God judges us at the end of our lives?

Have you ever wondered how God judges us in the end of our lives? Could it be that rather than looking at all of our brokenness, mistakes ... continue reading


Who Will Step-up This Christmas and Speak the Truth In Love Watch

Image of What are your plans this Christmas? Will you remain silent or will you step up and speak the Truth in love?

This is one of the two times each year when, I believe,  our Lord most dreads the silence that will envelop far too many of our ... continue reading


How to Cultivate Peace and Joy

Image of

What greater gifts could God give us in our daily lives than peace and joy? Cultivating peace and joy are easier than one may think. Often ... continue reading


The Importance of a Regular Daily Devotional Time Watch

Image of Do you have a daily devotional time?

Do I have a daily devotional time?  Do I realize how important it is?  Those are good questions to ask. We have all heard of the ... continue reading


Give to the Religious Freedom Fund Watch

Image of It's time to stand up for religious freedom.

There is currently an appeal at Catholic Online for donations to a religious freedom fund.  People should give and understand why this ... continue reading


Never Miss any Updates!

Stay up to date with the latest news, information, and special offers.

Information
Learn about Catholic world

Catholic Online
Inform - Inspire - Ignite

Catholic Online Saints
Your saints explained

Catholic Online Prayers
Prayers for every need

Catholic Online Bible
Complete bible online

Catholic Online News
Your news Catholic eye

Daily Reading
Today's bible reading

Lent / Easter
Death & resurrection of Jesus

Advent / Christmas
Birth of Jesus

Rest of Catholic Online
All Catholic world we offer

Services
Products and services we offer

Catholic Online Shopping
Catholic medals, gifts & books

The California Network
Inspiring streaming service

Advertise on Catholic Online
Your ads on catholic.org

Catholic Online Email
Email with Catholic feel

Catholic Online Singles
Safe, secure Catholic dating

The California Studios
World-class post production service

Education
Learn the Catholic way

Catholic Online School
Free Catholic education for all

Student Classes
K-12 & Adult Education Classes

Catholic Online MasterClass
Learn from experts

School Teachers
Teacher lesson plans & resources

Catholic Media Missionaries
The New Evangelization

Support Free Education
Tax deductible support Free education

Socials
Connect with us online

Catholic Online on Facebook
Catholic social network

Catholic Online on Twitter
Catholic Tweets

Catholic Online on YouTube
Enjoy our videos

Catholic Online on Instagram
Shared Catholic moments

Catholic Online on Pinterest
Catholic ideas style inspiration

Catholic Online Logo

Copyright 2017 Catholic Online. All materials contained on this site, whether written, audible or visual are the exclusive property of Catholic Online and are protected under U.S. and International copyright laws, © Copyright 2017 Catholic Online. Any unauthorized use, without prior written consent of Catholic Online is strictly forbidden and prohibited.