Did your January start out with a healthy bang, but now your resolve is waning? Get back on track with these five healthy strategies that will keep you fit in 2017.
High-Intensity Interval Training High-intensity interval training (HIIT) combines intense periods of exercise with short recovery intervals for an increased calorie burn. It has also been shown to amplify weight loss and boost cardio fitness and metabolism more than even endurance training. Try “The 200” in this newsletter for a quick and simple HIIT workout.
No Distracted Eating. Do you like to watch TV or surf the web while you eat? AsCarole Lewismight say, “Stop it!” Distracted eating could lead you to eat more. A study found that people ate significantly more cookies after they had eaten their lunch while watching television compared with those who ate their lunch while not watching television. To help your brain register fullness, focusing on your meal is essential. Turn off the TV, put the phone away and move the iPad to another room. Instead, focus on your meal companions and the delicious food you are eating.
Get Your Rest. Lack of sleep makes us tired, causes those mood swings and increases our appetite by disrupting hunger and fullness hormones. In one study, obesity rates increased in people who had fewer hours of sleep. Another study found that sleep-deprived individuals eat, on average, 300 calories more each day. Aim for seven to eight hours of sleep each night.
Don’t Drink Your Calories. Drinking sugary beverages like soda and juice is closely linked to obesity and other adverse health conditions, including diabetes and heart disease. They are loaded with empty calories that don’t even help us feel full. Studies indicate calories that are eaten help you feel full and satisfied, while those that you drink don’t signal the same level of fullness to your stomach and brain.
Fit Friends. Obesity may be “contagious” because studies find that food choices, fitness habits and weight tend to be similar among friends. In a study that spanned 32 years and included more than 12,000 people, researchers found that participants were 57 percent more likely to be obese if a close friend was obese. In fact, weight was more closely linked to social networks than family — meaning that friends are a bigger factor than genetics when it comes to obesity. The good news is that healthy habits are as contagious as poor habits.