Skip to content
Catholic Online Logo

By Wendy RN., BA

10/22/2013 (2 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 (2 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!

---


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


Copyright 2016 - Distributed by THE CALIFORNIA NETWORK

Pope Francis Prayer Intentions for June 2016
Universal:
Human Solidarity: That the aged, marginalized, and those who have no one may find-even within the huge cities of the world-opportunities for encounter and solidarity.
Evangelization: Seminarians and Novices: That seminarians and men and women entering religious life may have mentors who live the joy of the Gospel and prepare them wisely for their mission.



Comments


More Blog

The Law of the Jungle

Image of

By Cheryl Jones

In this next election cycle one thing is clear.  This nation must return to law and order. Law and order are the only safeguards against the law of the jungle. Over the centuries, there was a striving for freedom which culminated in the American Revolution.  ... continue reading


Paving the Way to Vote Your Conscience

Image of

By Chaplain Adele M. Gill, RN, BSN, CPC

This week, Hillary Clinton picked her VP running mate, Virginia Sen. Tim Kaine, a Jesuit-taught Catholic. Media pundits are touting his strong Pro-life personal views. However, a closer look reveals his political beliefs on vital social issues, such as the death ... continue reading


Laying Aside a Root of Bitterness

Image of

By Cheryl Jones

In spite of the desperate times in which we live, there has been a certain indulgence in bitterness among conservatives. There are those who wanted a "different" candidate to be nominated and rather than looking at the bigger picture, of the threats to liberty, ... continue reading


Ask for the Old Paths

Image of

By Cheryl Jones

There is a thought in modern day society that "newer is better".  To some extent, that is true. Who does not appreciate plumbing, sanitation, refrigeration, modern construction and transportation? And then of course there are electronics. We can instantly ... continue reading


Monday Musings - It's Not About Putting The Genie Back In The Bottle

Image of (123RF Stock Photo)

By Michael Seagriff

There was a time when nearly everyone entering a Catholic Church knew enough to genuflect, to remain silent and to spend time in intimate interior conversation with their Loving Lord locked behind the tabernacle doors. God deserves nothing less today. CANASTOTA, NY - ... continue reading


Get So Lost That You Are Found

Image of

By Jackie Stammen

Recently I started reading a book called "Rediscover Jesus" because... well, because I've really been feeling my need to literally rediscover Him. Plus it was written by one of my favorite authors, Matthew Kelly. The book kept staring at me each time I'd pass by the ... continue reading


How to Become a Pro-Life Advocate

Image of Speakers for the upcoming Pro-Life Vox Vitae Youth Camp, July 31 > August 5th, 2016 with Catherine Contreras

By Chaplain Adele M. Gill, RN, BSN, CPC

Recently, I had the privilege to interview Pro-Life advocate Catherine Contreras, founder and President of Vox Vitae, a new Pro-Life organization located in CA.According to Catherine, Catholic Christians have an obligation to be politically aware and active. During my ... continue reading


The Cat's Out of the Bag

Image of

By Cheryl Jones

Before Governor Mike Pence's acceptance speech, Donald J.Trump gave a substantial speech and referenced something that should be of interest to all Catholics, Christians, and Jews.  He referred to the 1954 gag order put in place by Lyndon B. Johnson, who was ... continue reading


Then she broke down in my arms

Image of May the grace of the Lord Jesus Christ, and the love of God, and the fellowship of the Holy Spirit be with you all.

By Michaela Daphne

I got to witness someone experiencing the loving power of Jesus for the first time in the middle of a Nandos Restaurant. BRISBANE, AU - She's a non-practising Catholic friend of mine who I've been praying for more than a year now. Each night I lift up my ... continue reading


Monday Musings - O, Lord Not Here!

Image of

By Michael Seagriff

I am humbled every time I am privileged to serve as a Lector and altar server. I usually exercise this great gift on Tuesdays in my parish. CANASTOTA, NY - Believe me, I know I am unworthy to be in the sanctuary that close to the Holy Sacrifice. I am painfully aware ... 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

the FEED
by Catholic Online

  • Blessing of an Automobile HD Video
  • Daily Readings for Thursday, July 28, 2016
  • St. Innocent I: Saint of the Day for Thursday, July 28, 2016
  • Why don't people like Hillary Clinton? Yale researchers have an answer!
  • Your Daily Inspirational Meme: God, Thank you for keeping me together
  • Shoulder Wound of Christ HD Video
  • 'I especially loved watching the baby walking himself out of the ...

Daily Readings

Reading 1, Jeremiah 15:10, 16-21
10 A disaster for me, mother, that you bore me to be a man of strife and ... Read More

Psalm, Psalms 59:2-3, 4, 10-11, 17, 18
2 rescue me from evil-doers, from men of violence save me.3 ... Read More

Gospel, Matthew 13:44-46
44 'The kingdom of Heaven is like treasure hidden in a field which ... Read More

Saint of the Day

Saint of the Day for July 27th, 2016 Image

St. Pantaleon
July 27: St Pantaleon came from Nicomedia, near the Black ... Read More