Skip to content
Catholic Online Logo

By Wendy RN., BA

10/22/2013 (1 year ago)

Catholic Online (

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.


By Wendy RN., BA

Catholic Online (

10/22/2013 (1 year 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.


1.  The Fat Secret
2.  The Mayo Clinic
3.  American Heart Association
4.  Self Nutrition Data
5.  Healthy
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!


Pope Francis: end world hunger through 'Prayer and Action'

Copywriter 2015 - Distributed by THE NEWS CONSORTIUM

Pope Francis Prayer Intentions for October 2015
That human trafficking, the modern form of slavery, may be eradicated.
Evangelization: That with a missionary spirit the Christian communities of Asia may announce the Gospel to those who are still awaiting it.


More Blog

Our Shepherd Among Us: Reminiscences and Reflections (Part One) Watch

Image of

By Justin Soutar

Towards the end of last month, our Holy Father Pope Francis made his eagerly anticipated Pastoral Visit to the United States, connecting remarkably well with American Catholics and the general public alike. This three-part series offers review and commentary on some of ... continue reading

Who's Afraid of Gregorian Chant? Watch

Image of

By Noel Jones, AAGO

Think of Gregorian Chant, and in your mind's eye you are probably seeing monks singing in Latin, in a dark church filled with incense.  A modern "Gregorian" series of videos featuring modern popular songs sung in a dirge-like manner have intensified this ... continue reading

Who Will You Allow To Dictate The Way You Live Your Life? Watch

Image of

By Jackie Stammen

Don't let what other people say or think about you control your destiny. NASHVILLE, TN - I worry way too much about what other people think of me. I worry about how they might respond to the things I say. I worry about what they will think of my actions. While it is ... continue reading

Of Demons, Swine, Unwelcoming Hearts and the Eucharist Watch

Image of

By Michael Seagriff

What do demons, swine and an unwelcoming town have to do with the Eucharist? The Gospel read at Mass one day during my recent silent retreat was from Mathew (8:28-34) - a passage many of us have read or heard numerous times. Although the Eucharist is ... continue reading

Judge Not...Or Maybe Not Watch

Image of

By Cheryl Jones

The liberal side likes to silence Christians with the words, "judge not." Usually, liberals do not like references to the Bible. However, one place where they do is where Jesus said, "Judge not, that ye may not be judged."  Matthew 7:1 LOS ANGELES, CA - Scriptures ... continue reading

Too Much Hovering? Watch

Image of

By Shelly A. Schneider

Co-worker Steve is in his late twenties, and teaches me all sorts of new things related to social media, what the kids are doing these days, etc. A couple of weeks ago I heard him mention a term that had yet to permeate my brain: helicopter parents. Being a PR chick in ... continue reading

What Is Your Motive?

Image of

By Jackie Stammen

I stood side by side with an older gentleman I had met just moments before we found ourselves engrossed in conversation with one another. Initially we were talking about random surface topics, but eventually he began to talk about faith and Church. I'm not sure how the ... continue reading

Christopher's Letter Watch

Image of

By Shelly A. Schneider

I'm going to connect Jay Leno and "The Sound of Music." I'm not sure how many moves it will take, but I'll do it!  Nashville, TN - Shoulda, Coulda, Woulda. It was one of the bits on "The Tonight Show with Jay Leno," and to tell you the truth, it was my least ... continue reading

When Was The Last Time You Really Looked At A Crucifix? Watch

Image of

By Michael Seagriff

There are still Catholics (albeit their numbers are dwindling) who attend Mass on Sunday, even though some of them often complain that Mass is boring and/or that they get nothing out of it.Let me ask you two questions? CANASTOTA, NY - When was the last time you ... continue reading

Good Prayer, Bad Prayer, the Better Prayer Watch

Image of

By Michael Seagriff

There is always something more that a hungry soul can learn about prayer. I found this to be true during a brief presentation Father John Denburger, OCSO offered at a recent retreat I made at the Abbey at the Genesee in Piffard, New YorkI hope I can do justice to ... continue reading

All Blog News


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, Romans 1:16-25
16 For I see no reason to be ashamed of the gospel; ... Read More

Psalm, Psalms 19:2-3, 4-5
2 day discourses of it to day, night to night hands ... Read More

Gospel, Luke 11:37-41
37 He had just finished speaking when a Pharisee ... Read More

Saint of the Day

Saint of the Day for October 13th, 2015 Image

St. Edward the Confessor
October 13: Edward the Confessor was the son of King Ethelred III and his ... Read More