Spring Tips 2011Posted: Mar 11 in Weight loss, Weight Management Strategies by Dr. Lazarus
With warmer temperatures and more daylight ahead, start taking your exercise outdoors. Not sure what to do? Try an outdoor boot camp or yoga, sign up for swim lessons, join a hiking club, find new bike trails to explore, sign up for a 5K, 10K, or a triathlon. Make it fun!
Find small ways to work in your exercise with a 20-30 minute walk at lunch as well as an activity after work. Focus on increasing daily activity with parking farther away and taking the stairs instead of the elevator. Remember your daily activity is just as important as your workout.
If you’ve never tried a pedometer or the one you have is collecting dust, make it part of your daily routine and track your steps for motivation. Use it for a week (daily counts) to establish a baseline. Add 500-1000 steps a day and be creative in how you can accomplish it. For example, walk the entire mall before shopping, walk while talking on the phone, or plan an activity while your child is playing sports such as soccer practice.
For healthier eating, take your favorite spring recipes and get a recipe makeover to cut calories. Check out www.cookinglight.com or www.sparkpeople.com for new recipes.
With the hotter weather, we tend to eat lighter meals. Watch meals that advertise “light” on the menu or package. “Light” does not always mean light in calories. The dish may taste or feel light when eating it but contain high calories from oils, sauces, salad dressings, cheese, nuts, and avocado for example. While most of these fats can be healthy, they are still high in calories. Every gram of fat equals 9 calories while one gram of protein or carb contain 4 calories. Ordering a salad at a restaurant can have as much as 1200 calories yet still taste and feel “light”. Do your homework before you go out to eat. Find nutrition information at the restaurant website or go to www.dietfacts.com. For package meals, look at the nutrition label for calories. For best results, make your own “light” meal at home.
Sparkling water with lemon or lime makes a refreshing drink on a spring day without all the calories.
-Susan Ellis, RD