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 May 2016
Universal:
Respect for Women: That in every country of the world, women may be honored and respected and that their essential contribution to society may be highly esteemed.
Evangelization: Holy Rosary: That families, communities, and groups may pray the Holy Rosary for evangelization and peace.



Comments


More Blog

What is love? Watch

Image of

By Michaela Daphne

People say things like "If you really love me, you'll have sex with me" or "If you really love me, you'll buy me nice things," but what is the real definition of love? How do newly weds navigate the difficult terrain of authentic love? BRISBANE, AUSTRALIA - When ... continue reading


Desolation, Grace, and Trust Watch

Image of

By Jackie Stammen

Recently I've crossed into a place I'm not proud to admit I've entered. It's not a physical place, but rather a spiritual and mental place. It's a product of exhaustion coupled with fear, but mostly it's due to a greater distance between God and I because I've been ... continue reading


The Corporate Christian Watch

Image of

By Cheryl Jones

What is a "corporate Christian"? It is a name I have coined for Christians whose world-view is filtered through the 501c(3) charter of their church. Not every Christian nor every church goes through this filter. However, there are a number who do and they do not ... continue reading


The Problem of Freedom Without God

Image of

By Cheryl Jones

In these increasingly dark days, a philosophy of freedom without reference to God has emerged.  In other words, people believe they are free to do anything they want. Well, the fact is, God does give the right of free choice or what is often called free ... continue reading


While Men Slept Watch

Image of

By Cheryl Jones

The parable of the "while men slept" has a message for our times. How can we apply its lessons to our times? The parable of sleeping men is in Matthew 13:24-30, 39.24 He proposed another parable to them, saying: "The kingdom of heaven is like a man who sowed good seed ... continue reading


The Power of Belief Systems Watch

Image of

By Cheryl Jones

Belief systems cause people to act, or "not" to act, as the case may be. Beliefs dictate actions; they also dictate in-actions. Therefore a lot of what happens to a person and community is caused by their actions creating consequences, or their lack of offensive ... continue reading


Just Sign on the Dotted Line Whom You Will Serve Watch

Image of

By Cheryl Jones

The insanity of Western leaders is being manifested as 1000 'Altars to Baal' will be erected in cities around the world. The first alter is expected to appear on April 19, the anniversary of both Waco and the the Oklahoma City Bombing.  An altar is planned in ... continue reading


Has the Church Become Secular? Watch

Image of

By Cheryl Jones

There are some serious questions to ask in this election cycle.  A big one is: has the church become secular?  What does that mean?  The question refers to whether the church adopted the tactics of the secular world as a means to obtain its ends? This ... continue reading


My Bad Attitude Watch

Image of

By Tara K. E. Brelinsky

I suppose you could say I was feeling inspired (or maybe just brave) when I decided to follow up our hour of peace and stillness with another hour of quiet reflection and prayer at the home of a fellow parishioner for the parish's annual rosary crusade (sans ... continue reading


Good Friday - Gazing Upon The Face of Christ Watch

Image of

By Michael Seagriff

It is only with much perseverance and undeserved grace that our meditation and contemplation will bear fruit - fruit which we should share with those around us. On those occasions when we are so blessed, most of us will resort to sharing our experience with written or ... 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

  • Captain James Cook wreckage discovered!
  • St. Matthew HD Video
  • Your Daily Inspirational Meme: I fear no evil!
  • 'Our warriors are everywhere': ISIS uses CHILDREN to threaten Europe
  • St. Florian: Saint of the Day for Wednesday, May 04, 2016
  • Daily Readings for Wednesday, May 04, 2016
  • Daily Reading for Thursday, May 5th, 2016 HD Video

Daily Readings

Reading 1, Acts 17:15, 22--18:1
15 Paul's escort took him as far as Athens, and went back with ... Read More

Psalm, Psalms 148:1-2, 11-12, 13, 14
1 Alleluia! Praise Yahweh from the heavens, praise him in the ... Read More

Gospel, John 16:12-15
12 I still have many things to say to you but they would be too much for ... Read More

Saint of the Day

Saint of the Day for May 4th, 2016 Image

St. Florian
May 4: The St. Florian commemorated in the Roman ... Read More