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

Life Is Seasonal - Embrace It

Image of

By Jackie Stammen

I've been reflecting much on the idea of seasons in our life lately.  NASHVILLE, TN - Seasons come and they go, it's inevitable. It's true for the kind of seasons that relate to weather but what I' m really talking about is the seasons of our lives. We often find ... continue reading


You Can't 'Untruth' THE Truth

Image of

By Jackie Stammen

Sometimes it smacks you in the face and sometimes it's a gradual, almost unnoticeable acquisition, but when you learn Truth, you can't "untruth" it.  NASHVILLE, TN - I'm talking about Truth of the Gospel, Truth of faith, and Truth of The Way. Once you learn it, ... continue reading


This Is Amazing Grace Watch

Image of

By Norm LeDonne

Amazing grace. King of glory. Worthy is the Lamb that was slain. A traditional Christian spiritual. The Old Testament. The New Testament. What do these three things have in common? They are all lyrics in the Phil Wickham song "This is Amazing Grace." This young ... continue reading


I Kissed His Feet

Image of

By Michael Seagriff

God calls all of us to walk the Via Dolorosa with Him, to spend time at the foot of His cross, to be there as He is nailed to it, to be there throughout the entire three hours of His agonizing death, to be there as He is taken down from the cross, to be there as He is ... continue reading


Your Name Rules The Atmosphere Watch

Image of

By Norm LeDonne

Jesus was born to save us from our sins, to bring us hope and to show us how to love. He is the source of our peace. We look to him for all of these things and more. What is more fitting than calling on him and recognizing all that he has done for us? <a ... continue reading


2017: 5 Ways to Start Anew

Image of

By Chaplain Adele M. Gill

The New Year is upon us and with it we get all get to start anew. What better way is there to start the New Year? It is a great time to look ahead to see where we want to be this time next year and switch gears to meet our new goals - new plans, new perspectives, new ... continue reading


3 Easy Steps to Growing in Gratitude

Image of

By Chaplain Adele M. Gill

I have a friend who tells me she gets pretty sentimental each New Year's Eve. Like so many people, looking back over the year - and looking ahead at the upcoming year - she has a blend of both nostalgia and anticipation. Nostalgia for all the good times, successes and ... continue reading


Joy To The World! Watch

Image of

By Norm LeDonne

"<a href="https://www.youtube.com/watch?v=DLT9dSt8cwg">Joy to the World</a>" is a traditional and popular Christmas carol. The lyrics to the carol were first published in 1719. The music is attributed either to George Frideric Handel or Lowell Mason. In ... continue reading


A Christmas and Eucharistic Reflection Watch

Image of

By Michael Seagriff

Imagine this Christmas that before exchanging gifts with family and friends, Jesus thanks you for the greatest gift you could have possibly given Him. What might that be? Interested? Listen to this podcast.Merry Christmas![media id="16661"]     continue reading


The Truth of A Charlie Brown Christmas Watch

Image of What keeps A Charlie Brown Christmas on the air year after year is because it speaks to the truth we all know in our hearts: the true meaning of Christmas!

By Michael Clark

After 49 years, Charlie Brown still outclasses all the other Christmas specials. For sure it was the first of many animated holiday specials, but it is its truth that keeps it the best of them all. DENVER, CO - First broadcast in 1965, A Charlie Brown Christmas set the ... 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, Hebrews 6:10-20
10 God would not be so unjust as to forget all you have done, the love ... Read More

Psalm, Psalms 111:1-2, 4-5, 9-10
1 Alleluia! I give thanks to Yahweh with all my heart, in the ... Read More

Gospel, Mark 2:23-28
23 It happened that one Sabbath day he was taking a walk through the ... Read More

Saint of the Day

Saint of the Day for January 17th, 2017 Image

St. Anthony the Abbot
January 17: Two Greek philosophers ventured out into the ... Read More