The
New Year is here! For many Americans this is the time to get serious
about getting in shape. According to a survey conducted by Allianz Life
Insurance Company, 49 percent of Americans have placed health and
wellness as their most important focus for the year, up from 43 percent
last year. So that you can make good on your healthy intentions this
year, here are 7 science-backed strategies to help you shed pounds and
keep them off all year long.
1. High-Intensity Interval Training
High-intensity interval training (HIIT) combines intense periods of work (ranging from 30 seconds to several minutes) with short recovery intervals (one to five minutes) for an increased calorie burn. It has also been shown to amplify weight loss and boost cardio fitness and metabolism. According to a 2011 study, just two weeks of HIIT improved aerobic capacity as much as six to eight weeks of endurance training. You don’t need any special equipment for a HIIT workout — jumping jacks, jumping rope, plyometric jumps, push-ups, mountain climbers and burpees all fit the bill.
High-intensity interval training (HIIT) combines intense periods of work (ranging from 30 seconds to several minutes) with short recovery intervals (one to five minutes) for an increased calorie burn. It has also been shown to amplify weight loss and boost cardio fitness and metabolism. According to a 2011 study, just two weeks of HIIT improved aerobic capacity as much as six to eight weeks of endurance training. You don’t need any special equipment for a HIIT workout — jumping jacks, jumping rope, plyometric jumps, push-ups, mountain climbers and burpees all fit the bill.
2. Ditch the Distractions
Love to watch TV, surf the Web or check your phone during meals? Distracted eating could leave you with extra padding. A small study found that 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. People who eat while distracted are also less likely to recall their meals. To help your brain register fullness, focusing on your meal is essential. Strive to digitally detox during mealtimes: Turn off the TV, put the phone away (texting under the table still counts!) and move the iPad to another room. Instead, focus on sharing the tales of your day with your friends and family, light some candles and enjoy — and be thankful for — the delicious food in front of you.
Love to watch TV, surf the Web or check your phone during meals? Distracted eating could leave you with extra padding. A small study found that 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. People who eat while distracted are also less likely to recall their meals. To help your brain register fullness, focusing on your meal is essential. Strive to digitally detox during mealtimes: Turn off the TV, put the phone away (texting under the table still counts!) and move the iPad to another room. Instead, focus on sharing the tales of your day with your friends and family, light some candles and enjoy — and be thankful for — the delicious food in front of you.
3. Pump Up the Protein
Protein intake is key to getting toned and trim. What’s more, studies show that it’s the pattern of protein intake, not just the total daily protein amount, which can impact protein metabolism. Strive for 20 grams of protein at regular intervals throughout the day for the greatest effect to maintain or increase lean muscle mass (which can help you slim down). Avoid eating large amounts of protein at one sitting, as studies show that eating excess protein, specifically at night, can negatively affect insulin levels and thus slow our metabolism. Consider incorporating modest amounts of lean protein into meals and snacks — think chicken, turkey, fish, beans, tofu and low-fat dairy. One way is to start your day with a protein-rich breakfast like a veggie frittata or almond butter on a whole-grain English muffin.
Protein intake is key to getting toned and trim. What’s more, studies show that it’s the pattern of protein intake, not just the total daily protein amount, which can impact protein metabolism. Strive for 20 grams of protein at regular intervals throughout the day for the greatest effect to maintain or increase lean muscle mass (which can help you slim down). Avoid eating large amounts of protein at one sitting, as studies show that eating excess protein, specifically at night, can negatively affect insulin levels and thus slow our metabolism. Consider incorporating modest amounts of lean protein into meals and snacks — think chicken, turkey, fish, beans, tofu and low-fat dairy. One way is to start your day with a protein-rich breakfast like a veggie frittata or almond butter on a whole-grain English muffin.
4. Overcome “Scale-itis”
Afraid to step on that scale? Don’t be. Studies show that people who weigh themselves on a regular basis (at least once per week) are more likely to keep their weight under control. Knowledge is power — and what you don’t know may hurt your health. If you’re keeping track of your weight, you’re more likely to stop weight gain before it becomes a problem. And if you’ve lost weight, the scale is an invaluable tool for keeping the pounds from piling back on. Invest in a simple scale and weigh yourself at least once each week — ideally in the morning before you’ve eaten. If you start to see upward changes (more than a couple of pounds), that’s your cue to boost your activity and examine your dietary patterns.
Afraid to step on that scale? Don’t be. Studies show that people who weigh themselves on a regular basis (at least once per week) are more likely to keep their weight under control. Knowledge is power — and what you don’t know may hurt your health. If you’re keeping track of your weight, you’re more likely to stop weight gain before it becomes a problem. And if you’ve lost weight, the scale is an invaluable tool for keeping the pounds from piling back on. Invest in a simple scale and weigh yourself at least once each week — ideally in the morning before you’ve eaten. If you start to see upward changes (more than a couple of pounds), that’s your cue to boost your activity and examine your dietary patterns.
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