We’ve all seen it. Our TVs, internet, and radio have been plagued with messages encouraging it’s followers to “live healthy” and “lose weight.”
Most of these commercials and advertisements are trying to sell you something: a piece of exercise equipment that would never fit in an average home, or a weight loss pill made from banana peels that only has a few(!) negative side effects (that may or may not include death).
This column is dedicated to this idea; losing weight and living a healthier life. However, the recommendations listed here are not only reasonable, but they’re possible. You don’t have to send four easy payments of $299.95 or buy new equipment.
I will include this disclaimer, though: I’m not medically trained (read: at all!); I don’t know if these will work for each and every one of you, or any of you, for that matter. The tips listed here are simple recommendations that will not violently alter your every day life and are easy to do. Enjoy!
1. The American Journal of Clinical Nutrition claims that women burned more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day( three to four servings of dairy). Mom was right: “drink more milk.”
2. According to a Skidmore College study, people who got 40 percent of their daily calories from protein lost more body fat than those whose diets had only 15 percent protein. The subjects consumed the same number of calories. Good news for us meat-eaters.
3. Per research in the Journal of Applied Physiology, exercising for an hour with a 20 minute break after 30 minutes burns more fat than working out for an hour without stopping. Breaks are always nice.
4. The amount of caffeine in just two cups of coffee has the power to boost your metabolism for at least an hour and a half afterward, studies show. Additives (cream, sugar, etc.) will damper the effects. Coffee-drinkers of the world, unite. Finally some good news about the breakfast staple.
5. Biking with ramped up the intensity in the first half of the workout and then slowing down during the second half will burn about 23 percent more fat than moving from low to high intensity, studies show.
6. Study volunteers participating in research from the University of Wisconsin wore jeans for a day. They walked 491 more steps (about an 8 percent increase) than when they wore normal work attire. All the more reason to push casual attire at work!
7. Including yogurt in your diet can ditch 22 percent more weight and 61 percent more body fat than just trimming calories, University of Tennessee researchers found. A lot of new recipes include yogurt, so explore.
8. Exercisers that listened to music during their workout lost more body fat and weight—and worked out more consistently—than those who didn’t, Fairleigh Dickinson University researchers found. Throw some fast-paced songs into your music mix. You’ll work out harder and faster, burning more calories and fat.
9. According to research from the Mayo Clinic, jiggling your legs, talking with their hands, and adding other little movements into your routine can burn as much as 350 extra calories in a single day. All the more reason to exaggerate your movements.
10. If you stand when you take a call it can burn about 20 percent more calories than sitting. Better yet, pace.
I hope at least one of these tips works for at least one of the readers. Let me know how it goes!