A 4 Tips for Healthy Weight Loss in 2019 Recipe by Dr. Joanne Mumola Williams

s I do every January, I set my goals for the year. Of course we

never know what Mother Na- ture has in store for us, but a goal to stay healthy is always on my list. One way for all of us to stay healthy is to achieve and maintain a healthy weight. For some, this

involves losing a few

pounds and for others, it may involve losing more. Whatever your weight loss goals are, here are 4 easy tips to accom- plish them.

Weight Loss Tip #1 - Set Rea- sonable Short Term Goals You may have a long-term goal of losing, let’s say, 25 pounds. That may seem overwhelming. But if you take it one step at a time, it will seem much more doable. The short-term goal to achieve your 25 pound weight loss in a year is only 1/2 pound a week or 2 pounds a month! It’s best to focus on that. Have more to lose? The short-term goal to achieve a 50 pound weight loss in a year is only 1 pound a week or 4 pounds a month. Have less to lose? If you have a smaller weight loss goal, say 10 or 15 pounds or less, you may plan to achieve that in only 5 or 6 months in- stead of a year. The short-term goal to lose 10 pounds in 5 months is only 1/2 pound a week or 2 pounds a month. Slower weight loss is better and more sustainable so don’t try to lose too much too soon.

Weight Loss Tip #2 - Develop a Plan Let’s say you’ve set your goal to lose a half pound a week or two pounds a month. Let’s do the math. You can lose one half pound by: • Eating 1,750 less calories, or • By burning 1,750 extra calories, or • A combination of reduction

calorie and exer-

cise. In this case, eating 875 less calories and burning an additional 875 calories. I en- courage a plan that includes both. Let’s say we’ve selected the combination plan of eat- ing less and exercising more. Now, how are we going to do that? To eat 875 less calories a week means reducing your daily calorie intake by only 125 calories. That’s not so bad. You can do that by eliminating the non-nutritious food in your diet: Here are some examples:

* One 5-ounce glass of wine (125 calories)

* One 12-ounce can cola (136 calories)

* An ounce of plain corn torti lla chips (138 calories)

* A 12-ounce Starbucks soy latte (162 calories)

* One small glazed doughnut (124 calories)

* One small side order of Mc Donald’s French Fries (209 calories)

* One half chocolate Power Bar (124 calories)

* 20-ounce Gatorade (150 cal ories)

* One half cup vanilla ice

cream (137 calories) * One McDonald’s chocolate chip cookie (160 calories) * One half slice of Pizza Hut pizza

If everything you eat is al-

ready nutritious, then you will need to cut down on your por- tion sizes. To burn an extra 875 more calories a week, you just need to burn an extra 125 cal- ories per day. Calories burned will vary with your weight, but let’s here’s an example. A155 pound person can burn 125 calories by:

* 18 minutes of aerobic exercise

* 22 minutes on a stationary bike

* 13 minutes of outdoor bicy cling at 12-14 mph

* 27 minutes of brisk walking * 35 minutes of weight lifting * 13 minutes of singles tennis * 15 minutes of jogging * 21 minutes of intense danc- ing

* 21 minutes on an elliptical machine

You don’t have to do any of these exercises all at once. For example, you can walk 15 minutes in the morning and an- other 12 to 15 minutes in the evening.

Weight Loss Tip #3 - Jour- nal, Journal, Journal Journaling can sometimes be a pain, however,

it is the

most effective way to achieve your weight loss goals! Sign up for or any of the other journaling

You Can do it if you want it! “In three words I can sum up everything I’ve learned about life: it goes on.” ~ Robert Frost

Barry O’Meara (left) & Paul Doyle

Health Begins in the Kitchen:

programs or apps. Journaling makes you mindful of what you eat. Knowing you will be recording your every bite you take will make you think twice about popping a piece of candy in your mouth. Most im- portantly, it will educate you on the nutritional value of the foods you eat. Through time, you will learn what is in your food and will allow you to nat- urally make better selections. Recording your exercise

will motivate you to exercise more, especially knowing that you will reach your weight loss goals more quickly. These programs and apps will graph your weight

loss progress

which can really be exciting when you see the graph point- ing to your ultimate goal!

Weight Loss Tip #4 - Avoid Fad Diets You are probably getting bom- barded with ideas for fad di- ets this time of year. But you should really

avoid them.

Eating pre-packaged meals or shakes doesn’t teach you how to eat in the long term. As soon as you stop their programs, weight will undoubtedly re- turn.

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Leaders Today ...continued from page 29


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UPBEAT TIMES, INC. • January 2019 • 29

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