by Chris Devers
Question by Antonio: What are some simple, at-home weight loss/toning programs?
I recently noticed that I’m putting on a bit more weight (and having more flab around the stomach area) than I really want, so I’m looking for an at-home program to help me slim down.
Some basic stats:
18 year old male
5 ft 7 in
160 lbs (more fat than muscle, it seems)
Average body type, all things considered
I won’t lie and say that I went out and did things this summer- a lot of my time was spent sitting on my butt in front of game systems and the computer. In fact, that’s how I spend most of my free time, when I can get it, as reading, writing, and video games are passions of mine. Although, between taking care of my family, school, and other personal factors, I don’t really get large amounts of free time. This relates to this question because having little free time = making spending longer periods of time exercising difficult.
My diet is far from ideal, as well. I have a tendency to go long periods of time without eating (I almost never eat breakfast, oftentimes skip lunch, and even pass over dinner occasionally as well). When I do eat, I tend to eat a lot- with a focus on foods like potatoes, pasta, bread, and meat. Soda and water are my preferred drinks- I’ve already begun to cut soda out completely, however. Recommendations for drinks would be appreciated. I also tend to snack on things like chips, crackers, cookies, and peanuts. I can see this being easier to remedy, with the right choices, but I’m not exactly sure where to begin.
Any guidance would be greatly appreciated.
Answer by BLUSH
1. Add, Don’t Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
2. Forget About Working Out
If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name …
3. Go Walking
Walking when the weather’s nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. “I enjoy the seasons,” she says, adding that even when she’s short on time she’ll go out for a few minutes. “Even a five minute walk is a five minute walk.”
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
-Trade your power mower for a push version.
-Park your car at the back of the lot.
-Get out of the office building and enjoy walking meetings.
-Sweep the drive or rake the leaves instead of using a leaf-blower.
-Get off the bus a few stops earlier.
-Hike the mall, being sure to hit all the levels.
-Take the stairs every chance you get.
-Sign up for charity walks.
-Crank the music and get your heart rate up the next time you mop or vacuum.
4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese.Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust.
5. Because Hydration Helps — Really!
Down some water before a meal and you won’t feel so famished, says David Anthony, an information technology consultant from Atlanta. “Drinking a glass of water before a meal helps me watch what I eat. … I don’t just hog everything, since I’m not so hungry
6. Share and Share Alike
With the massive meals served at so many American restaurants, it’s easy to go Dutch — with the dinner plate.
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? gym?
7. Tune In, Tone Up
The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights.
8. Size Matters
Eating less without feeling denied is as close as your dinnerware.
That’s because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.
“A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it.”
And don’t forget smaller bowls, cups, and spoons. For example, try serving bowl of ice cream with a baby spoon.
9. Get Involved, or at Least Get to the Table
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else.
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.,
10. Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn’t exactly painless, it may help to know that keeping weight off generally gets easier over time.
So if you crave the results reported by successful “losers” like these — improved self-confidence, a boost in mood, and better health — cultivate patience. You may find your way to sweet (and nearly painless) weight loss success
11. Bonus Tips
If 10 tips for painless weight loss (or maintenance) aren’t enough,
-Eat at the same times every day (including snacks). Sure you can’t do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
-Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. good luck
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Question by kDen.: What’s the best at-home weight loss program?
I’m a normal teenaged girl who is worried about her weight. I want something i can just do in my room and not take too long of time out of my day. something i can do without my mom asking what i’m doing. haha.
Answer by Poz
Sensible diet and Pilates.
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