Tag Archives: weight loss

Top Free Apps To Help You Lose Weight

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Your smartphone has become an extra appendage, so why not use it to help you lose weight?  There are several apps out there designed to monitor your dietary intake, exercise and behaviors-all important components in battling the bulge. 

For keeping a food record:  MyFittnessPal.com

This app has been the most popular among my clients and weight loss groups for easy food and exercise entry. 

Calorie counter:  CalorieKing

My favorite little resource book is now available at the touch of a finger. This app might make you think twice before ordering your favorite latte.

For healthy recipes:  SparksRecipes

Browse by category, course, cuisine or even dietary needs. Each recipe provides directions and nutrition facts.

For exercise: Daily Workouts

This app features videos of 10-30 minute full body workouts developed by a certified personal trainer. The workouts require minimal to no equipment so they can be done in your home, office or hotel room. 

For shopping:  Shopwell

Are the endless options at your local health food store giving you anxiety? Are you looking for more gluten-free products? Download Shopwell to hold your hand on your next shopping trip.

What is all natural, gluten free and can help you lose weight?

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It has been well documented that meal replacements (aka Lean Cuisines, Smart Ones, Muscle Milk) can be a safe and effective tool in weight loss. Much to the surprise of my clients, I typically bring this up as an option to those who despise cooking or meal prep, but still need to stay within their target calorie level. As someone who values natural nutrition full of fiber and veggies (often lacking in these meal replacements), I would continue to feel an emptiness in my little nerd heart when I noticed my clients finding success in this tactic. I was beginning to fear that these unglamorous meal replacements would plague my career forever until, alas, Garden Lites decided to rock my world and send me a shipment of all natural, gluten free frozen dishes and souffles…fancy!  With options like pizza, southwestern and raisin carrot, this meal leaves little to crave after lunch. Any volume eaters out there?  With each dish running you under the 200 calorie mark, go ahead and pair it with your favorite fruit and a sensible snack for the ultimate well-rounded, low calorie meal. 

 

8 Easy Ways to Sneak in Physical Activity

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It is recommended that we get busy for about 30 minutes each day to maintain or improve overall health. Even more is required if weight loss is desired!   With today’s go-go-go mentality it can be overwhelming to get in just the minimum.  Lucky for those of us with a busy schedule, it has been shown that even 10 minute bouts of physical activity can be beneficial in helping us live a healthier lifestyle. Do what you can, and you will be more likely to stick to it!  Looking for clever ways to sneak physical activity in your day, even between an intense round of bingo on Cheekybingo.com?  Check out the following tips. 

When you wake up:  Try 5 to 10 minutes of jumping jacks. A 150-pound woman can burn 90 calories in one 10-minute session.

When you grab the morning paper:  Take a brisk, 5 minute power walk up the street in one direction and back in the other.

When you need to “go”:  If your home has more than one level, use the bathroom on the floor above or below you to incorporate stair-climbing into your day.

When you are at the office:  Take a few flights of stairs, walk to get lunch, or stroll around the building or parking lot.

When you are cooking dinner:   Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter.

After dinner:  Take this time to catch up with your children or significant other while taking a brisk evening walk.

While you are watching TV:  Keep light weight dumbbells handy for a few reps or get in some lunges/squats.

When you go to bed:  Spend 5-10 minutes in bed doing a few stretches that will help you sleep and unwind from the day. The basics (legs, arms, chest and back) will stretch most of your body and will improve your flexibility within the first week.

Other Tips to Get You Moving

Enjoy a new book on audio and listen while you walk. You’ll walk farther to hear more of the story, and you’ll look forward to tomorrow’s walk.

Explore trails or streets in a new neighborhood. A change in scenery helps keep your routine fresh.

Rather than meeting a friend for dinner or coffee, ask them to join you for a game of tennis, in-door rock-climbing or bowling.

Keep a pair of sneakers nearby at all times so you’re always ready for activity. Stow a pair in your car or your desk at work as well as at home.