Everyday Tips!

Everyday Tips to ensure a healthy weight

1.)    Physical Activity- a person should try to get 150 minutes of activity a week.  This equals out to 30 mins a day, 7 days a week. Physical activity burns calories so that if someone is trying to lose weight they can remain in a caloric deficit. It also causes chemical release of serotonin dopamine in the brain, which makes a person feel good. Some exercises to incorporate to burn calories would be walking, swimming, running, strength training, tai chi, Pilates, yoga, and aerobics classes. Adding everyday lifestyle changes also could help with physical activity.  A person could make better choices like walking, or biking to class, walking their dog, doing house hold chores, and dancing around the house.  The higher the intensity of the exercise the more calories burned.  “The more muscle you have, the more calories you burn, even when you aren’t exercising” (Gavin).  If you are confused about how to exercise try to go to some fitness classes at Eastern!

2.)    Reduce Screen time- It is said that people that spend more time hooked on technology are overweight.  Just think about it…  I know I could sit and look at stupid videos on my phone for like 3 hours and not even know it.  Looking at the phone wastes precious time that could be spent doing something else.  Plus, a person is most likely sitting while using technology which causes them to be more sedentary hindering their health. Try to put the phone down, computer, or watch tv less and spend time doing more physical activities.

3.)    Portion Size-It’s American culture to have huge portions. We want bigger, faster, better in everything. Compared to other countries the food we eat is double or triple the size.  We get extra bread, larger sodas, etc.  Going out to at a restaurant causes a mass intake of calories and most people totally forget or it just feels natural to eat that much.  Just one time going out to eat at Los Pos as a college student and ordering let’s say, a super monster margarita, with endless chips and salsa and then a huge burrito could potentially put you at above 2,000 calories in one sitting.

4.)    Whole foods- Whole foods are foods that are completely natural such as fruits, veggies, grains, nuts, and fatty proteins.  To ensure a healthy weight cut out the crappy processed foods. Processed foods are full of additives and stick to the waste like glue.  Switching a diet to less process foods will also help you stay fuller longer because of the fiber, and vitamins in it.

5.)    Water, Water and more water! Try to drink water on an empty stomach right in the morning or 15 mins before meals.  It keeps you fuller longer, which can curb craving. After meals wait an hour to drink water because it messes up digestion, and inhibits some nutrients to get digested.

6.)    Sugar the silent killer-  Watch out for food items that have added sugars because they cause you to be even hungrier. Sugar is more addictive than cocaine.

7.)    Only eat till 80% full. Over eating causes more calories to be consumed which leads to an unhealthy weight.

8.)    Let hunger be your guide. Try not to eat on the call of breakfast, lunch and dinner.  Only eat when hungry.

Gavin, M. L. (Ed.). (2016, October). 5 Ways to Reach a Healthy Weight. Retrieved February 22, 2018, from http://kidshealth.org/en/teens/weight-tips.html