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Notice:::
The articles presented are provided by third party authors and do not neccessarily
reflect the views or opinions of HealthStatus.com, Inc. They should not be construed as medical advice or diagnosis. Consult with your physician prior to following any
suggestions provided.
Six Easy Changes with Big Fitness Impacts:::
by Gary King
Fitness can be tough to achieve, and many people think that you
must make drastic changes in order to see results from your
fitness program.
The truth is that you don't have to radically alter your
lifestyle to see a change in your weight or health; sometimes a
simple change can have a big impact! Here are some simple tips
that can make a big difference in your own health!
1. Can the soda.
This one is tough for me personally, but its results can be
amazing! Eliminating (or at least reducing) the amount of soda
or pop you drink can make an enormous difference in your
waistline in just a week! Sodas are full of sugar and calories,
and are practically worthless nutritionally. Drinking more than
one a day adds some serious calories to your daily intake, and
can result in multiple pounds on your body. Cutting out your
daily soda saves you more than 87,000 calories over a year's
time - that's equal to over twenty-five pounds! Try a simple
experiment: do not drink soda for one week (7 days) and weigh
yourself at the beginning and end of the week. You'll be
surprised at the change you can see and feel.
2. Add more fiber to your diet.
Fiber in your diet fills you up faster and actually expands in
your stomach to literally fill the empty space far better than
other kinds of food. Eating plenty of fiber will keep your
appetite under control as well as maintaining a healthy GI tract
at the same time. A variety of vegetables and breads are good
sources of fiber, so there are many options to choose from.
3. Get more sleep.
Despite eight hours
remaining the gold standard for sleeping
hours, few adults actually sleep that much during the night;
most average around five or six hours. The lack of sleep doesn't
just make you drowsy during the day; it can also make you prone
to cravings, irritable, and even cause you to gain weight.
Studies have shown that failure to get adequate sleep suppresses
the production of leptin, a peptide that tells the body to burn
calories. Getting just another hour of sleep helps correct sleep
debt and can make you feel better almost instantly.
4. Drink plenty of water...
Your body is more than half water, so replenish it! Water is one
of the most powerful allies in the battle against excess weight.
When you are dehydrated, your body sends signals to the brain
that get misinterpreted as hunger pangs. Drinking enough water
throughout the day keeps you satisfied and can ward off
unpleasant issues like decreased energy, constipation and slowed
mental reactions. A good general guideline is to drink eight
8-oz. glasses of water throughout the day, but pay attention to
your body's needs. Drink more water if you feel your body needs
it.
5. ...Eat your calories.
Don't allow yourself to be fooled into drinking your daily
calories through soda, beer and wine. These beverages rack up
the calories in a fast and furious way, and are full of sugars
that make you crave even more. Satisfy your hunger and the
emotional need to eat by choosing nutrient-rich food with a
minimum of preservatives and you'll save yourself from empty
calories.
6. Take 10,000 steps every
day.
Recent studies show that most people estimate their number of
steps per day to be ten thousand or more. In actuality, that
number is more likely in the 3,000 - 4,000 range. Challenge
yourself by buying a pedometer and wearing during an average
day. Check the total number of steps at the end of the day -
anything less than 5,000 needs improvement! Ten thousand steps
are roughly equal to four miles of walking. Make it your goal to
take ten thousand steps every day and keep working until you get
there. This simple change can help you burn calories and fat as
you take care of everyday chores, so keep stepping and watch
your pedometer count up those steps! Consider taking the stairs
instead of the elevator, or walking to lunch instead of driving
to add more steps to your day.
Trying these very basic changes that won't cost you a lot of
time, effort or money, but they can give you noticeable results
in a short period of time. Incorporate these changes with your
daily exercise program and give the new you a smile in the
mirror!
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Copyright 2005, easyfitnessinfo.com. All rights reserved. Always
consult your physician before beginning any exercise or fitness
program. This article may be freely distributed as long as it is
not edited in any way.
About the author:
The author, Gary King has worked to find simple ways for busy
people to stay healthy and improve their fitness. Find more
helpful fitness tips, fitness ideas and fitness resources at:
http://www.easyfitnessinfo.com
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