How Long Should You Exercise?

There are many of you who love to exercise and can keep going like the Energizer bunny. And then there are the rest of us for whom exercise is a constant challenge. One of the questions for the second group is what's the minimum amount of exercise that I need to do for weight loss and/or health?

Recently, an article in the New York Times gave us a research-based answer.

You may recall from a previous post that walking is the best exercise for weight loss. One study found that those who walked 450 minutes per week/approximately an hour per day were less likely to die prematurely than those who didn't exercised.

Depending on your current fitness level walking over an hour per day is a daunting task. So start at your comfort level and work your way up to 450 minutes. Remember you're on a journey to healthy and fit so take as long as you need.

I recently met someone who started walking 5 minutes each day and now 11 years later still walks every day but is up to 90 minutes! If she can do it, so can you!

You and Your Family on a Diet

One of the challenges some of us face is that as our attempt to eat healthier meals will also impact our immediate families. In the past this was one of my many excuses as to why losing weight was difficult for me. It took sometime to finally conclude, if certain foods aren't good for me, they are not good for my family.

In my family we don't tend to have breakfast and lunch at home on the weekdays. When I started this journey I took responsibility to cooking dinner and obviously making healthier choices. And I must say that my family's reaction was more positive than I expected. There are probably healthy versions of every recipe you can imagine and that includes your family's favourites.

Simple changes like using whole wheat pasta instead of regular pasta or brown rice instead of white rice will go a long way in helping your family eat better. Or having more chicken and fish while avoiding red meat or high fat protein may not be too difficult for your family. Furthermore, given the recent data on sugary drinks, why should they be in your home?

If you focus on gaining health, rather than you losing weigh, and eating foods that taste good it will be a lot easier than you think. This is a great opportunity to be an excellent role model for your family.

Google will be your best friend as you look for healthier breakfasts, lunches, dinners and snacks. You can also check out our Pinterest Eat board for food suggestions.

This article by WebMD gives some good advice on how to get your family's support and what to do if they don't.

What's the Best Time of Day to Exercise?

I have exercised at every possible time of the day - first thing in the morning, just before going to bed, at lunch time and right after work. I also had periods of time when each day or week was a combination of different times. In my opinion, the best time of day to exercise is the time that you have the least excuses and will stick with your routine. When that time no longer works for you due to the work, family or other commitments, then look at your schedule and pick the next best time.

If your schedule is flexible, research has shown that first thing in the morning is the best time to exercise for weight loss. In the morning your body is low on carbohydrates and sugar that it needs for fuel. Consequently your body now has to burn fat for fuel.

There are other benefits to morning exercise such as better sleep. A good night's sleep is very important in controlling your appetite and weight loss. You will also burn more calories throughout the day. You can get more information from the article by Livestrong.

So rise, shine and exercise!

Surviving a Weight Loss Plateau

I survived a weight loss plateau! In the past when I hit a plateau, I eventually got frustrated and reverted back to my old habits.

For three weeks the scale was moving up a bit, then down a bit. Then I finally was able see a one pound weight loss. Remember small progress is still progress.

I survived this plateau for three reasons:

1. I was not starving myself. I ate healthy food and was generally satisfied and never had that feeling that I was hungry and miserable with no results to show for it. Remember to make food and exercise choices that you can sustain forever.
2. A review of my foods choices provided a possible explanation. The three week period included a short road trip. Another good reason to keep a food and exercise journal.
3. Weighing myself daily meant that I was comfortable with these small changes in my weight and knew from previous weeks that the scale will eventually go in the right direction. In fact it took me some time to realize that it was actually three weeks before I saw a real loss.

Here is more information on weight loss plateaus from the Mayo Clinic.

It's interesting that one expert, Jillian Michaels, said in this article that your weight loss will resume after about three weeks. So true in my case.

Your journey to being healthy and fit will not be a straight road but the valleys will be easier to endure when you focus on gaining health not just losing weight!

Avoid Liquid Calories When Dieting

It seems that we are surrounded by more and more fancy, delicious drinks. In some establishments simple coffee and tea have evolved into drinks that look more like desserts. Many fast food restaurants are now serving smoothies as touting it as a healthy alternative to soft drinks and milk shakes.

There are many articles written about soda and the amount of sugar in each can or bottle. But beware of some of those other drinks including juice. I'm sure you have heard the advice that it's better to eat an orange than to drink orange juice.

There is research that shows that the body doesn't process liquid calories the same way as it does solid calories. Thirst is quenched when your blood and cell volume is increased with water. Hunger is satisfied by your stomach and intestines. So having a high calorie drink will not help satisfy your hunger. In fact you think about it further, would you have a food item if you're thirsty? Likewise, if you're hungry, why would you have a smoothie? Check out Live Science for more information.

I try to drink just water and live by the recommendations of the Mayo Clinic:

"As a general rule, drink no more than 4 ounces (118 milliliters) of juice and 16 to 24 ounces (473 to 710 milliliters) of skim milk a day. Also be careful about energy drinks. Although they're touted as healthy, some energy drinks can have as much added sugar as sodas — the top source of added sugar in the American diet."

5 Important Health Numbers to Know

As you probably know by now, being healthy is more than achieving and maintaining a healthy weight. Some experts believe that there are at least 5 numbers that are important for health:

1. weight
2. waist size
3. cholesterol level
4. blood pressure
5. blood sugar level

We have discussed the first four (see links above), so the last one remaining is your blood sugar level.

Knowing your fasting blood sugar level will help you determine if you are diabetic, pre-diabetic or normal. A fasting blood sugar level above 100 is problematic and you'll get more information from your health care provider. Being over weight is a risk factor for diabetes so generally, you'll have to watch your diet and exercise to be sure your blood sugar level

Realistic Ideal Weight

For years I rejected the insurance/actuarial ideal weight charts. Even when I was an active participant in a commercial diet program, I quietly didn't agree with their recommended ideal weight for you. In both cases it always seem too low for me to achieve and worse maintain.

The guideline I like to use is the more realistic one from Dr. Oz. Here it is:

The average American woman stands approximately 5’4” tall. At this height, you should weight less than 175 pounds, the cut off point for obesity.

The average American man is about 5’9” tall and should weigh less than 196, his cut off for obesity.

Taller folks can add 5 pounds per inch; if you’re shorter, subtract 5 pounds per inch.

Want to see what you will look like at your ideal weight? Try this site - modelmydiet,com.

21 Day Challenge to Start Or Reset Your Diet

A few of us probably over indulged this Easter and Passover weekend. Don't beat up on yourself. Instead learn from your lapses. Maybe next time you'll host the family dinner and therefore prepare healthier options. Or you can take a few healthy dishes to the dinner. A third option is eat before you go and stick to salads, lean protein and vegetables. I know it's easier said than done. The important thing is to get right back on track.

For some this weekend might have been your "rock bottom" moment. Once again, overeating has gotten the better of you.

Either way, it's time to hit the reset button.

There are a number of 30 day challenges out there. one of the best that I have seen to either start your diet or get back on track is the following 21 Day No Junk Food Challenge.

21 days is important because most experts agree that that is the minimum number of days to break a habit. Eat healthy and the rest will take care of itself. Good luck!

Eating Healthy On-The-Go

Eating healthy while out is an ongoing issue for me and others. With some minimal planning it's easier to have healthy food choices at home and at work. When you're out and about and your errands take longer than anticipate, what do you do when you're more than hungry and can't find a healthy option to purchase? Always have a back-up food plan with you! And the best back-up plan is one that is high protein. Protein helps you stay fuller and satisfied longer.

Try one of these suggestions from health.com.  I'm sure you can find something that will work for you.