We're in the middle of a national health epidemic: According to the latest statistics, one in three American adults is considered clinically obese! So what's behind our battle with the bulge? Experts from the Centers for Disease Control and Prevention say these four bad habits are largely to blame:
Eating out: Americans today are eating out more often than ever before. While it may save time, it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you must eat on the run, opt for the healthy choices on the menu.
Super-sizing: We want the best deal for our dollar, but getting oversize portions for a few cents more is no bargain. Stick to small orders, and even then be sure to watch your portion sizes — today's "small" size can exceed a single recommended serving! The same goes for eating at home, too.
Liquid sugar: Health experts say Americans are literally drinking on the pounds. Reach for water or iced tea rather than soda or other sugary drinks. If you absolutely cannot give up soda, switch to sugar-free — but remember, even these drinks are full of artificial chemicals, so don't overdo it!
Too much TV: Experts say our couch potato lifestyle is just as much to blame for our bulging bellies as what we eat. Instead of turning on the tube when you want to unwind, do something active! Go for a walk, head to the park, or get the family involved in a game of catch. Do anything but sit!
Diet Saboteurs
Is someone in your life — your spouse, your mother, or a friend — secretly sabotaging your efforts to lose weight and get fit? There are many reasons it happens, from their fear that you'll change if your appearance changes, to feelings of jealousy, to their wanting to avoid facing their own weight issues. But if you learn to recognize sabotage when it's happening, you'll be much less likely to let it derail you from your goal.
So, when a coworker who knows you're dieting brings home-baked cookies into the office, politely (but firmly) say no. When your spouse tries to talk you into skipping a workout to grab a burger and fries instead, offer to spend time with him or her after you exercise — doing something besides eating. And if someone makes a derogatory remark about how "You're getting a big head now that you've lost weight," chalk it up to envy, rather than letting such a negative comment get you down. The bottom line? Even if the changes you're making don't make everyone happy, give yourself permission to make them anyway! They'll make you happy, and you're worth it!
New Diet Tricks!
We're in the middle of a national health epidemic: According to the latest statistics, one in three American adults is considered clinically obese! So what's behind our battle with the bulge? Experts from the Centers for Disease Control and Prevention say these four bad habits are largely to blame:
Eating out: Americans today are eating out more often than ever before. While it may save time, it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you must eat on the run, opt for the healthy choices on the menu.
Super-sizing: We want the best deal for our dollar, but getting oversize portions for a few cents more is no bargain. Stick to small orders, and even then be sure to watch your portion sizes — today's "small" size can exceed a single recommended serving! The same goes for eating at home, too.
Liquid sugar: Health experts say Americans are literally drinking on the pounds. Reach for water or iced tea rather than soda or other sugary drinks. If you absolutely cannot give up soda, switch to sugar-free — but remember, even these drinks are full of artificial chemicals, so don't overdo it!
Too much TV: Experts say our couch potato lifestyle is just as much to blame for our bulging bellies as what we eat. Instead of turning on the tube when you want to unwind, do something active! Go for a walk, head to the park, or get the family involved in a game of catch. Do anything but sit!
Six Workout Wreckers
To get the most out of your workout — and avoid an injury — make sure to avoid these six common mistakes, say experts from the American Council on Exercise:
Jerking to lift weights: Make sure your lifts are slow and controlled. Use your muscle to hoist the weight, not momentum.
Leaning on the handrails of the stair climber, elliptical trainer, or treadmill: This makes the workout less challenging and can injure your wrists and back. Stand up tall and instead barely brush the handrails for balance.
Not getting enough rest: Working out when you're fatigued can lead to sloppy technique and an injury. Make sure to get your rest before working out.
Locking your knees: Always keep your knees slightly bent to prevent an injury.
Not warming up: Don't try to shave time off your workout by skipping the warm- up or you could end up on the bench.
Getting stuck in a rut: If you're just going through the motions during your workout, shake things up by trying something new! Change will challenge your mind and your body!
On the Right Track..
• Get a good pocket calorie guide. It makes keeping track of how many calories you're eating so easy, and it can give you ideas for healthy new foods to try.
• Cut out the processed food. Low-fat and low-carb products claim to be the secret to weight loss, but many taste just plain awful! Go naturally low-fat and low-calorie instead with foods like fruits, vegetables, lean meats, and whole grains.
• Keep lots of low-calorie snack options on hand — if you need to nibble, you'll have good choices ready and waiting. Try veggie sticks with hummus, rice cakes with a little peanut butter, or fruit salad.
• If you can't stop snacking in front of the television, turn it off and start a new hobby that keeps your hands busy — try needlepoint, knitting, or quilting, or read a good book!
• Keep a few low-calorie frozen meals in the freezer. On busy days, lunch or dinner is just minutes away! Think of it as fast food that's not fat food!
What's Behind the Big Gain
We're in the middle of a national health epidemic: According to the latest statistics, one in three American adults is considered clinically obese! So what's behind our battle with the bulge? Experts from the Centers for Disease Control and Prevention say these four bad habits are largely to blame:
Eating out: Americans today are eating out more often than ever before. While it may save time, it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you must eat on the run, opt for the healthy choices on the menu.
Super-sizing: We want the best deal for our dollar, but getting oversize portions for a few cents more is no bargain. Stick to small orders, and even then be sure to watch your portion sizes — today's "small" size can exceed a single recommended serving! The same goes for eating at home, too.
Liquid sugar: Health experts say Americans are literally drinking on the pounds. Reach for water or iced tea rather than soda or other sugary drinks. If you absolutely cannot give up soda, switch to sugar-free — but remember, even these drinks are full of artificial chemicals, so don't overdo it!
Too much TV: Experts say our couch potato lifestyle is just as much to blame for our bulging bellies as what we eat. Instead of turning on the tube when you want to unwind, do something active! Go for a walk, head to the park, or get the family involved in a game of catch. Do anything but sit!
Staying on Track
If you want to shape up and eat right but are having a hard time making it happen, you're not alone! Here are some tips other Fit Forever! members say help them stay on track when temptation strikes.
• Planning! Lack of planning can be a real stumbling block when it comes to eating right. So set yourself up for success by picking your meals in advance and shopping once a week. This way you'll have all the ingredients on hand and ready to go!
• If you're busy (and who isn't?), make eating right easier by taking advantage of shortcuts, such as packaged fruits and vegetables that are washed, peeled, and ready to eat!
• Keep a few low-calorie frozen meals at home and at work for those days when you're in a time crunch. If you do, you'll always have a healthy option that can be ready in five minutes flat!
• Check out a restaurant's menu and nutrition information on its Web site and decide on a healthy dish before you go. When you get there, stick to it!
• If you're not used to working out, take it slow and steady at first. Remind yourself that it takes 21 days to start a new habit, so don't give up before then!
