So perhaps you lost a couple of pounds for the Summer or
maybe you are still working to lose some of that extra weight.
Here are some healthy tips to keep in mind as you work out to
look good in your short pants, as you lie by the pool or while
strolling on the beach.
Tip #1 -Stop Eating at 80%
With holidays, picnics, BarBQ's and the like in full swing this
season it is easy to get caught up in the great tastes that flood
these events. Instead of over-indulging or denying yourself these
tempting foods, eat sensibly and stop before you feel full. When
you feel full at the table, you have already over-eaten.
--> Eat more slowly.
--> Eat smaller meals, but eat more often.
--> Put less on your plate and take more time in
between 2nd or 3rd helpings.
Best Bet:
Too much food makes you feel tired...preventing you from
burning it off with activity. Stop at what you believe to be 80%
and learn to not go past that level of satiety.
Tip #2 -Drink water not fruit juice.
Fruit juices contain a lot of calories and often contain a
concentrated amount of fruit & sugars. Too much of anything is
never good for you, though the old adage "an apple a day keeps
the doctor away" may prove too little. You are well advised to
eat fruit instead of fruit juice as this makes you less hungry and
provides more fiber in your diet.
More about water:
Most experts have increased the suggested amount of water to
6-8, 8oz glasses of water per day. I'm not an expert on
hydration, but that amount is probably too little for any active
person who is exercising regularly in the heat of the Summer &
it is not practical to try to count how many glasses of water are
being consumed.
Following are some quick facts about water:
--> Drinking water helps keep your hunger at bay.
--> Water comprises over 2/3 of our body.
--> Water consumption helps keep the system in
good working order by flushing wastes and
improving cellular exchange.
--> Drinking a full glass of water first thing in the
morning helps wake the body up & eases
reactions to morning coffee/tea/sugars.
Best Bet:
Keep a suitable ...easy to handle water bottle (it could be that
container that housed your last purchased water) at arm's reach
throughout the day and wherever you go.
Tip #3 -Pick one (1) Sport or Activity
Warmer weather makes more activities possible. Swimming,
biking, hiking, basketball, kayaking, volleyball, rollerblades
(skates) are just a few of the many enjoyable ways to exercise
outdoors. The suggestion here is to pick one (1), just one of
these activities and claim it as your sport for the season.
--> Concentrate on this as your primary sport for
the rest of the Summer, but continue other
activities you enjoy too.
--> Purchase the necessary gear to be safe and
improve your interest.
--> Encourage (without being too pushy) family,
friends and co-workers to get involved with you or
your group.
Best Bet:
As you improve, your fitness level increases and the activity
becomes more fun & enjoyable. Feel free to continue the sport
after the season, but remember to be well-rounded in your
choices for alternatives for exercise.
Tip #4 Get Your Vitamin D
Vitamin D... all natural, abundant and free. Open your door and
the sun is waiting for you to get out and enjoy it. There is a lot
of negative press about the sun these days, but while we are
still able to, remember that:
--> Relaxing in the sun relieves
stress/depression.
--> Acne and other skin problems are lessened
by exposure to the sun.
--> The body looks more toned when it is tan.
As always, remember to use your hat, sunscreen, sunglasses
and good judgement when being active or getting some sun.
Best Bet:
Lying in the sun isn't for everybody & isn't healthy if
overexposed, but see if you can take a few minutes each sunny
day to close your eyes, relax your thoughts and just stop
thinking...under the sun.
That's it. Following this advice will leave you trimmer, more
active, happier and looking good. Enjoy your Summer!
Remember:
YOU have the POWER!
Darren Rieck
