Skip to content
Catholic Online Logo

By Wendy RN., BA

10/22/2013 (3 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 (3 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 DECEMBER 2016
Universal:
End to Child-Soldiers: That the scandal of child-soldiers may be eliminated the world over.
Evangelization: Europe: That the peoples of Europe may rediscover the beauty, goodness, and truth of the Gospel which gives joy and hope to life.



Comments


More Blog

One Step Away Watch

Image of

By Norm LeDonne

Temptations take many forms. Some are quite overt, as in viewing people as objects to satisfy our pleasures instead of as children of God - the sin of lust. Or, being so jealous of others and whatever they have that we wish they would lose their material and/or ... continue reading


Santa's Mercy: Even Naughty Kids Get Gifts for Christmas

Image of

By Tara K. E. Brelinsky

Standing wide-eyed before the big guy, my little boys conducted themselves like little cherubs. There was no pushing, shoving or fussing, just smiles and polite conversation. They were on their best behavior for the few minutes it took them to tell the jolly old ... continue reading


I Surrender Watch

Image of

By Norm LeDonne

As we go through life, it can sometimes be easy to forget about God. We get wrapped up in our every day comings and goings, dealing with the issues right in front of us. Sometimes we even try to blunder through our problems on our own, with an "I don't need anyone's ... continue reading


The Road to Gratitude

Image of

By Chaplain Adele M. Gill

I don't know about you, but sometimes I get a little anxious when things don't run smoothly or as expected. Other times, I am even overwhelmed by a series of "What-ifs." Certainly neither is helpful, and may even become stumbling blocks to being able to embrace what ... continue reading


I Will Choose Christ

Image of

By Norm LeDonne

Every minute of every day we are given a choice as to how we want to live. Will the path we choose be that of the world, seeking wealth, fame, money, and power? Or will the way be that of Jesus, as a servant, as one who loves all mankind, as one who gives up worldly ... continue reading


Finding Your Purpose

Image of

By Chaplain Adele M. Gill

Though ones' focus and purpose can and do often change throughout a lifetime, the fact remains that God has a series of purposes and plans for each of us. But it is important for us to want to have a purpose. Understandably, many people find it especially hard to ... continue reading


Sweet Redeemer Watch

Image of

By Norm LeDonne

How do you read the Gospels? I know that I sometimes read them like a reading assignment, just wanting to finish the chapter. Sometimes I read the verses, trying to understand the spiritual message the evangelists were trying to convey. Sometimes, I try to put myself ... continue reading


Maker Of The Universe Watch

Image of

By Norm LeDonne

<a href="http://www.christianmusicality.com/?page_id=32">Phil Keaggy</a> is an American guitarist and vocalist. His musical career began in the 1968 when he and a friend formed the band Glass Harp, which was his first commercially successful band. Glass ... continue reading


'Whom Will Ye That I Release Unto You?'

Image of

By Cheryl Jones

We are on the eve of the only election that will ever matter. There are several disturbing phenomenon.  Among the intelligence community, which does release some information through various alternative media, we are in the midst of a "soft" or "velvet" coup ... continue reading


Election Discernment

Image of

By Chaplain Adele M. Gill

Do you plan to vote for the Culture of Life - and how will you know? As Christian Americans, we are called to vote for the candidate who most closely stands with our own faith practice. Not perfectly, mind you, but most closely. However, sometimes the decision is ... continue reading


All Blog News

Newsletters

Newsletter Sign Up icon

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

Subscribe to Catholic OnlineYouTube Channel

Daily Readings

Reading 1, Genesis 3:9-15, 20
9 But Yahweh God called to the man. 'Where are you?' he ... Read More

Psalm, Psalms 98:1, 2-3, 3-4
1 [Psalm] Sing a new song to Yahweh, for he has performed wonders, his ... Read More

Gospel, Luke 1:26-38
26 In the sixth month the angel Gabriel was sent by God to a town in ... Read More

Reading 2, Ephesians 1:3-6, 11-12
3 Blessed be God the Father of our Lord Jesus Christ, who has blessed us ... Read More

Saint of the Day

Saint of the Day for December 8th, 2016 Image

St. Romaric
December 8: In the account of St Amatus of Remiremont it is ... Read More