| Fitch Family Medicine |
| The information on this site is purely for the interest of the reader and must not serve as an alternative for advice from a medical professional. |
| The AdenoDiet |
| Step 3: Exercise |
**Remember secret tips help you but only if you stick to a plan of
sensible eating and proper nutrition.**
1. Cut down on those high calorie soda's. Mix a juice Spritzer.
Combine your favorite juice (half of your usual amount) with plain
or sparkling water. You can cut up to 85 calories per glass and
lose 5 lbs or more a year.
2. Pick up the cordless. Burn calories while you walk and talk. Do
the laundry (68 calories) set the table (85 calories) or water plants
(102 calories). Values based on 150 pound person and half an
hour of activity.
3. Pop a piece of gum. Researchers recently discovered that
chewing sugar-free gum all day increases your metabolic rate by
20%. That could burn off more than 10 pounds a year.
4. Pay cash for treats. Anytime someone offers you a treat or you
feel the need to grab a goodie, put aside $1.00 then give it to your
kids or a favorite charity. Do not cheat and use it for yourself. When
you literally pay for treats you're more likely to say, no thanks.
5. Study the wrapper. At a quick glance, that candy bar appears to
contain 220 calories. But a closer look may reveal that it (or a bottle
of juice, a bag of crackers or a bag of nuts) provides two servings
which more than doubles those calories.
6. Pack a lunch. Eating out makes you eat more, nearly 300
calories a day, so pack your lunch and when you do eat out eat
nutritious meals and reasonable amount. Don't gorge.
7. Dip your bread. Use olive oil instead of butter. It's healthier and
may also help you eat less. In recent studies, dippers ate a total of
52 fewer calories on average than those whose use butter.
8. Sprinkle flax on your cereal. High fiber, ground flaxseed can help
curb your appetite and eliminate calories. Add it to yogurt or muffin
and bread mixes. Available in health food stores.
9. Dress with this. Mix 1 tablespoon of balsamic vinigar, 1/4
teaspoon olive oil, 3/4 tespoon dijon mustard and 1/4 teaspoon
horseradish. Mix together. It makes a tasty salad dressing with
only 20 calories and 1.5 grams of fat.
10. Supersize your H2O. Buy the big bottle when it comes to
good-for-you stuff such as water. You'll drink more.
11. Trick your taste buds. Sucking on a menthol/eucalyptus cough
drop can stop cravings instantly.
12. Spice up your meals. Adding hot child pepper (or capsaicin) to
food may help you stop eating sooner.
13. Chunk your salad. Chop carrots, celery, sweet potato, zucchini
or other veggies, instead of shredding or slicing. It takes more
effort to munch bigger pieces. You will do more chewing and eat
less during the main course.
14. Call a friend. Fill loneliness with talk - not cookies.
15. Log your food. Writing down what you eat and when you eat can
help you stay in control because you're more accountable. No
need to record it perfectly or review what you wrote. The benefit is
in the writing itself. But don't cheat - you are only cheating yourself.
16. Fidget. You can burn up to 700 calories a day.
Retire the remote. You can easily burn 200 extra calories if you
stop using the tv/vcr remote, garage door opener, electric can
opener, riding mower, car and other labor saving devices.
17. Spray - don't drizzle. Use an olive oil sprayer such as MISTo to
add flavor to salads, chicken, fish, or pasta without all the calories.
A 2 second spray evenly distributes about 1/2 teaspoon of oil,
compared to 2-3 teaspoons you might get while pouring. That'll
save 100 calories.
18. Buy small. The bigger the package, the more you're likely to eat
- up to 44% according to one study.
19. Measure before cooking. It's easy to overeat pasta, but not if
you the right amount at the start. For perfect portion, keep a quarter
near your spaghetti. Its diameter is exactly the size of the 2 ounce
stack (about 200 calories) that you should serve per person.
20. Drop and do 10. Before you pry open that tub of ice cream, do
10 situps or pushups. Doing something physical can put you back
in touch with your body and your goals.
21. Take a Whiff. When you really want those fresh-baked cookies,
try this. Indulge in the smell for 30 seconds. Then place a small
piece on the tip of your tongue for another 30 seconds. Savoring
the smell and taste can help you stop at just one cookie.
22. Have a chunky soup. People who ate soup containing large
vegetable pieces reported feeling fuller and ate 20% less during
lunch than those who had a pureed soup made with the same
ingredients.
23. Blot the fat. You can dab off about a teaspoon of oil or 40
calories and 4.5 grams of fat from two slices of pizza.
24. Skip 'light weight foods'. The weight of food, not just the fat and
calories, is what fills you up. Eat less and still feel satisfied with
low-calories heavyweights such as oranges, strawberries,
grapefruit, cantaloupe, cooked spinach, collard greens and
broccoli.
25. Order fish. Varieties rich in omega-3 fatty acids- tuna,
mackerel, cod, and salmon - may help you drop pounds by
improving metabolism.
26. Overweight people who ate reduced-calorie diet that included
fish every day lost about 20% more weight than those on a
fish-free diet
27. Drink, drink, drink. Dehydration can slow your metabolism by
3%. At a weight of 150 pounds, that would be about 45 fewer
calories burned a day which can mean 5 extra pounds a year.
28. Post inspiration. To keep yourself on tract, place quotes in
strategic spots where you might need some motivation. Such as
on the refrigerator, TV, car dash board or computer.
sensible eating and proper nutrition.**
1. Cut down on those high calorie soda's. Mix a juice Spritzer.
Combine your favorite juice (half of your usual amount) with plain
or sparkling water. You can cut up to 85 calories per glass and
lose 5 lbs or more a year.
2. Pick up the cordless. Burn calories while you walk and talk. Do
the laundry (68 calories) set the table (85 calories) or water plants
(102 calories). Values based on 150 pound person and half an
hour of activity.
3. Pop a piece of gum. Researchers recently discovered that
chewing sugar-free gum all day increases your metabolic rate by
20%. That could burn off more than 10 pounds a year.
4. Pay cash for treats. Anytime someone offers you a treat or you
feel the need to grab a goodie, put aside $1.00 then give it to your
kids or a favorite charity. Do not cheat and use it for yourself. When
you literally pay for treats you're more likely to say, no thanks.
5. Study the wrapper. At a quick glance, that candy bar appears to
contain 220 calories. But a closer look may reveal that it (or a bottle
of juice, a bag of crackers or a bag of nuts) provides two servings
which more than doubles those calories.
6. Pack a lunch. Eating out makes you eat more, nearly 300
calories a day, so pack your lunch and when you do eat out eat
nutritious meals and reasonable amount. Don't gorge.
7. Dip your bread. Use olive oil instead of butter. It's healthier and
may also help you eat less. In recent studies, dippers ate a total of
52 fewer calories on average than those whose use butter.
8. Sprinkle flax on your cereal. High fiber, ground flaxseed can help
curb your appetite and eliminate calories. Add it to yogurt or muffin
and bread mixes. Available in health food stores.
9. Dress with this. Mix 1 tablespoon of balsamic vinigar, 1/4
teaspoon olive oil, 3/4 tespoon dijon mustard and 1/4 teaspoon
horseradish. Mix together. It makes a tasty salad dressing with
only 20 calories and 1.5 grams of fat.
10. Supersize your H2O. Buy the big bottle when it comes to
good-for-you stuff such as water. You'll drink more.
11. Trick your taste buds. Sucking on a menthol/eucalyptus cough
drop can stop cravings instantly.
12. Spice up your meals. Adding hot child pepper (or capsaicin) to
food may help you stop eating sooner.
13. Chunk your salad. Chop carrots, celery, sweet potato, zucchini
or other veggies, instead of shredding or slicing. It takes more
effort to munch bigger pieces. You will do more chewing and eat
less during the main course.
14. Call a friend. Fill loneliness with talk - not cookies.
15. Log your food. Writing down what you eat and when you eat can
help you stay in control because you're more accountable. No
need to record it perfectly or review what you wrote. The benefit is
in the writing itself. But don't cheat - you are only cheating yourself.
16. Fidget. You can burn up to 700 calories a day.
Retire the remote. You can easily burn 200 extra calories if you
stop using the tv/vcr remote, garage door opener, electric can
opener, riding mower, car and other labor saving devices.
17. Spray - don't drizzle. Use an olive oil sprayer such as MISTo to
add flavor to salads, chicken, fish, or pasta without all the calories.
A 2 second spray evenly distributes about 1/2 teaspoon of oil,
compared to 2-3 teaspoons you might get while pouring. That'll
save 100 calories.
18. Buy small. The bigger the package, the more you're likely to eat
- up to 44% according to one study.
19. Measure before cooking. It's easy to overeat pasta, but not if
you the right amount at the start. For perfect portion, keep a quarter
near your spaghetti. Its diameter is exactly the size of the 2 ounce
stack (about 200 calories) that you should serve per person.
20. Drop and do 10. Before you pry open that tub of ice cream, do
10 situps or pushups. Doing something physical can put you back
in touch with your body and your goals.
21. Take a Whiff. When you really want those fresh-baked cookies,
try this. Indulge in the smell for 30 seconds. Then place a small
piece on the tip of your tongue for another 30 seconds. Savoring
the smell and taste can help you stop at just one cookie.
22. Have a chunky soup. People who ate soup containing large
vegetable pieces reported feeling fuller and ate 20% less during
lunch than those who had a pureed soup made with the same
ingredients.
23. Blot the fat. You can dab off about a teaspoon of oil or 40
calories and 4.5 grams of fat from two slices of pizza.
24. Skip 'light weight foods'. The weight of food, not just the fat and
calories, is what fills you up. Eat less and still feel satisfied with
low-calories heavyweights such as oranges, strawberries,
grapefruit, cantaloupe, cooked spinach, collard greens and
broccoli.
25. Order fish. Varieties rich in omega-3 fatty acids- tuna,
mackerel, cod, and salmon - may help you drop pounds by
improving metabolism.
26. Overweight people who ate reduced-calorie diet that included
fish every day lost about 20% more weight than those on a
fish-free diet
27. Drink, drink, drink. Dehydration can slow your metabolism by
3%. At a weight of 150 pounds, that would be about 45 fewer
calories burned a day which can mean 5 extra pounds a year.
28. Post inspiration. To keep yourself on tract, place quotes in
strategic spots where you might need some motivation. Such as
on the refrigerator, TV, car dash board or computer.
| 60 Second Weight Loss |
Burning calories becomes something
you never need to think about when
you incorporate movement into your
day. Here's how to spend less time
counting calories:
Take the escalator: but climb the
stairs while you ride. You'll get there
faster and use your muscles while
you're at it. Just 5 minutes of stair
climbing burns 144 calories.
One at a time: Instead of piling items
on the stairs so you can take them
upstairs at once, take them one at a
time.
Stand. When cooling your heels while
waiting in a doctor's office, drugstore,
or airport, stay on your feet -- standing
burns 36 more calories per hour than
sitting.
Rake leaves instead of using a leaf
blower: You'll burn 50 more calories
every half hour.
Scrub your floors more often. Putting
some elbow grease into cleaning
floors is more intense than
vacuuming -- and it makes your floors
look better to boot.
Chew sugarless gum. Research has
found that the action of jaw muscles
alone burns about 11 calories an hour.
Wash your car by hand instead of
taking it through the automatic
carwash. You'll burn an extra 280
calories in an hour.
Play with kids: impromptu games of
basketball, touch football, or tag -- or
just jumping rope or throwing a ball --
will help you use energy and set a
good example of active play for the
children. Calories burned: 80 to 137
every 10 minutes.
Get on the vacuum program. Make
vacuuming a total body exercise by
stepping forward in a slightly
longer-than-usual stride as you move
the carpet machine forward while
keeping your back straight, then
stepping back as you draw the unit
toward you again. At the same time
you work the muscles of your legs
with this lunge-like motion, roll the
vacuum cleaner forward with your
arms, which uses your shoulder,
chest, arm, and upper back for a
near-complete workout that contains
elements of both strength and aerobic
conditioning.
Make every movement count.
Fidgeting burns hundreds of calories
a day, according to studies at the
Mayo Clinic in Rochester, Minnesota,
and even chewing gum eats up 11
calories an hour. So don't lose sight of
the fact that any form of physical
activity -- no matter how small -- helps
your body burn calories. More ways to
get movement into your everyday life:
- Always stand up and walk around
when on the telephone.
- Always stand up and walk around
during television commercials.
- Chop your vegetables by hand,
rather than using a food processor.
- While in the car, roll your shoulders
and stretch your arms at red lights.
- Whenever you have music on, tap
your toes or bounce your knee to the
rhythm.
- Insist on bagging your own groceries
at the food store.
Get two workouts in one. You can
burn a substantial amount of extra
calories during a strength workout if
you move quickly from one exercise to
the next. By keeping in motion rather
than resting between exercises, you
are combining strengthening with
aerobic exercise, greatly boosting your
energy burn. Key trick: Alternate
between upper- and lower-body
moves, so you give just-exercised
muscles time to rest.
you never need to think about when
you incorporate movement into your
day. Here's how to spend less time
counting calories:
Take the escalator: but climb the
stairs while you ride. You'll get there
faster and use your muscles while
you're at it. Just 5 minutes of stair
climbing burns 144 calories.
One at a time: Instead of piling items
on the stairs so you can take them
upstairs at once, take them one at a
time.
Stand. When cooling your heels while
waiting in a doctor's office, drugstore,
or airport, stay on your feet -- standing
burns 36 more calories per hour than
sitting.
Rake leaves instead of using a leaf
blower: You'll burn 50 more calories
every half hour.
Scrub your floors more often. Putting
some elbow grease into cleaning
floors is more intense than
vacuuming -- and it makes your floors
look better to boot.
Chew sugarless gum. Research has
found that the action of jaw muscles
alone burns about 11 calories an hour.
Wash your car by hand instead of
taking it through the automatic
carwash. You'll burn an extra 280
calories in an hour.
Play with kids: impromptu games of
basketball, touch football, or tag -- or
just jumping rope or throwing a ball --
will help you use energy and set a
good example of active play for the
children. Calories burned: 80 to 137
every 10 minutes.
Get on the vacuum program. Make
vacuuming a total body exercise by
stepping forward in a slightly
longer-than-usual stride as you move
the carpet machine forward while
keeping your back straight, then
stepping back as you draw the unit
toward you again. At the same time
you work the muscles of your legs
with this lunge-like motion, roll the
vacuum cleaner forward with your
arms, which uses your shoulder,
chest, arm, and upper back for a
near-complete workout that contains
elements of both strength and aerobic
conditioning.
Make every movement count.
Fidgeting burns hundreds of calories
a day, according to studies at the
Mayo Clinic in Rochester, Minnesota,
and even chewing gum eats up 11
calories an hour. So don't lose sight of
the fact that any form of physical
activity -- no matter how small -- helps
your body burn calories. More ways to
get movement into your everyday life:
- Always stand up and walk around
when on the telephone.
- Always stand up and walk around
during television commercials.
- Chop your vegetables by hand,
rather than using a food processor.
- While in the car, roll your shoulders
and stretch your arms at red lights.
- Whenever you have music on, tap
your toes or bounce your knee to the
rhythm.
- Insist on bagging your own groceries
at the food store.
Get two workouts in one. You can
burn a substantial amount of extra
calories during a strength workout if
you move quickly from one exercise to
the next. By keeping in motion rather
than resting between exercises, you
are combining strengthening with
aerobic exercise, greatly boosting your
energy burn. Key trick: Alternate
between upper- and lower-body
moves, so you give just-exercised
muscles time to rest.
| Exercise Without Really Trying: Simple Ways to Make burning Calories Second Nature |
Burning only 500
extra calories per
day (3,500 per
week) will help
you shed an extra
pound per week.
extra calories per
day (3,500 per
week) will help
you shed an extra
pound per week.
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