Assistance - ODAOPAAT

Here are some tips to get you started:

Cutting back on dietary fat can help reduce calories and is heart-healthy. There is much talk about "good" fats, such as olive and canola oils, and "bad" fats, such as palm oil and butter. Remember that these differences are more important for controlling cholesterol than they are for controlling weight. French fries have the same number of calories, no matter what kind of fat they are fried in.

Reducing dietary fat alone -- without reducing calories -- won't cause weight loss. Some fat-free food products actually contain more calories than their fat-containing counterparts because manufacturers replace fat with sugar to make the product more palatable.

Most regular sodas contain 150 calories or more. So a six-pack of cola may contain as many as 1,000 calories. The same is true for 12 ounces of some juices. Learning to drink "diet" or sticking to water may reduce calories if you drink large amounts of sodas or juices. (I have turned to juicing my own juices so I know exactly what is in it. It is more healthy and you get your fruits and veggies in at the same time.)

Try to keep your fat intake to less than 30 percent of total calories.
Don't give up just because you reached a plateau or ate too much at a party last night. (that is just a day and tomorrow is another, start up with what ever program you are on right away the next morning)!!

Keep junk food out of your house. Instead, keep fruit or a bowl of washed carrots or celery front and center in your refrigerator. (I my shopping on Sunday's. After returning home I wash the foods and pack them up and have the handy when we want them. Having them ready when you need them, you will be more likely to eat them instead of the bag of chips. I do have some junk food in our home but having handy items too helps with keeping on track. Remember you are living your LIFE and LIFE will not change, YOU need to make that Change!!)

If you've been sedentary for years, don't go overboard with exercise. Doing too much too soon can lead to burnout and injuries. Begin by walking outdoors, videos or on a treadmill for 10 minutes a day. After a few days, increase your walking session to 15 minutes, then 20, and eventually to 30 minutes or more. Try to get in a total of at least 150 minutes of walking or other physical activity a week.

After you can walk 30 solid minutes without feeling winded, begin to pick up the pace or find a hilly place to walk.

Continue to step up the pace of your exercise program and add some other forms of low-impact exercise, such as cycling or low-impact aerobics(there are many videos out there that you can purchase, look at my other pages for the video link). Varying your exercise routine prevents boredom and burnout.

If your schedule seems too jammed for exercise, give up something else. Wake up a half-hour early to exercise. Say no to the next person who asks you to volunteer somewhere. Or, take a walk or go to the gym during your lunch hour, then eat at your desk afterward. (look into 5K's or 10K's in your area. It is good to eat after you work out as your metabolism is racing and it will burn the calories quicker).

Set a series of short-term weight loss goals, such as 1 to 2 pounds a week or 8 pounds a month. (For a healthy weight loss it is good to Only lose 1 to 2 pounds a week. When you first start any kind of program you will lose 5+ lbs the first week, you will be excited but remember a majority of that weight loss is water. So the next week will not be that large of a weight loss. But do not get discouraged!!!!)

Set your long-term goal at about 10 percent over ideal weight. That is enough to significantly reduce your risk factors for obesity-related diseases. With success, and if warranted, you can attempt further weight loss. (Once you lose the first 10%, then set your next goal for 10 more %, etc. Again that is why Weight Watches helps so much. They have a support group and they do exactly this).

Behavior modification

The Institute of Medicine at the National Academy of Sciences offers these behavior modification tips to keep weight off for good and stay healthy:

Self-monitoring. Track your eating and exercising habits by recording them in a diary.

Stimulus control. Eat only at specific times and places, go food shopping when you are not hungry, and lay out your exercise clothes to remind you about physical activity. (or change your clothes before you get into your car to go home, then once home just go work out. I know gym's are pretty costly but all you need to get started is walking shoes.)

Contingency management. Reward yourself for changes such as reducing grams of fat or increasing minutes of exercise.

Stress management. Reduce or cope with stress by exercising regularly, meditating or learning relaxation techniques.

Cognitive-behavioral strategies. Identify unrealistic expectations, and focus on changing your attitudes and beliefs. Talk about yourself positively. Imagine yourself eating well and exercising regularly. (look into the mirror right now and say "I am Beautiful", and mean it!!!!!!!!!! You will succeed!)

Social support. Use family and friends as a source of support for encouragement and positive reinforcement of your goals.

Get on the road to good health by walking 10,000 steps every day. The directions for getting there couldn't be any simpler. Here's all you need:

A pedometer.
Comfortable sneakers and shoes.
Comfortable clothes.
A logbook.

And that's it. Exercise doesn't have to mean joining an expensive gym, getting sweaty and breathing hard. Any kind of movement such as doing the laundry and walking to your co-worker's cubicle can help on the road to a strong heart and a healthy weight.

Everyone needs at least 30 minutes of exercise most days of the week along with well balanced eating choices that includes fruits and vegetables and 8, 8oz glasses of water. This can help ward off heart disease, diabetes and some cancers. Keep in mind that if you want to cut down on your weight, you will also need to cut down on your calories. Your energy intake should be less than what you expend.

Take a look at your typical day. Chances are you do a lot of sitting - sitting in the car, sitting at your desk and sitting in front of the television. (a typical 1 hour long program has about 19 minutes of commercials, that is a great start, walking in place or lifting a 2 lb weight). Then think about times during the day when you are moving. Is it lunchtime to run an errand? Is it walking from your car to the office building? Is it climbing the stairs to your bedroom? Those are all good, heart-healthy things - the things you should be doing.

Now take away time from sitting and spend it moving. You want to build on the activities you already do and look for excuses to add steps, building to 10,000.

Are you ready? Here's your map:

* Buy a pedometer. This is the key to your 10,000 steps program.

* Get a good pair of sneakers and comfortable work shoes. If your feet don't feel good, you aren't going to want to move much.

*For the first week, don't change your activity level. Just see how many steps you typically take in a day. This gives you a starting point. After a week, look at your tracker. Use that as your guide to reaching 10,000 steps. If you are typically walking about 2,000 steps, add another 500 and aim for 2,500 a day for the next two or three weeks. The idea is to build slowly. You don't want to injure yourself or burn out.

*Look for excuses to move. Instead of e-mailing your co-worker, go over to that person's cubicle. Take the stairs instead of the elevator. Park your car farther away. During television commercials, do minor chores around the house.

*As you get into better shape, add in a 30-minute walking session around the block. This is essential for reaching your 10,000-step goal.

*Reward yourself when you reach a goal. See a movie, buy yourself a new outfit or spend the afternoon with a friend.

How you reach your goal is up to you. Biking, running, walking, swimming, etc. While you may have to set aside your pedometer for some activities, the idea is to get moving and keep moving.