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Weight Loss Tips for at Work

November 2, 2010 By Karen Hiser Leave a Comment

Losing weight is a difficult task for anyone at anytime. It can even prove to be  a more difficult task when your working, especially at an office job. Any job that leaves you in a sedentary position for the better part of the day can make for a routine that does not necessarily allow the need for exercise throughout.  There can be a transition that is needed in order to begin a new approach to how you do your job, but these few weight loss tips will help for weight loss at work.

  • Focus on your work. It may sound as though this  can’t do much, but focusing on your job can leave you less likely to eat when you don’t need to.
  • Drink more water while your working. Leaving a water bottle at your desk, and filling it regularly will allow you to constantly be providing your body fluids. Hunger can often be mistaken for thirst. By allowing yourself to drink more, your will feel less hungry and be more hydrated.
  • Use your lunch or break time to talk a walk around your work place. Getting out and getting active is not only great for your body in achieving weight loss, it is also good refresh for your mind.
  • Whenever possible take the stairs. Even if it is only two flights of stairs, stay clear of the elevator. Every little extra bit of exercise counts and done daily will help build your endurance.
  • If you happen to live within walking distance of work choose to walk instead of drive.  Let convenience take the back seat, while you get the exercise.
  • Provide yourself some healthy choice snacks.  Pre packing your snacks for your work day will allow you to continue to make the right decisions when it comes to your work snack time.  Prepackaging allows not only to provide the healthy choice but it also allows you to control the portions that you consume.

Achieving weight loss at work could be crucially hard especially to those who are spending their entire hours sitting. Discipline is needed for workers in this manner. Know how to manage your eating habits, have enough sleep and do frequent exercise to avoid stress leading to emotional eating. It can certainly be difficult in a work environment to lose weight. Try to recruit a partner or two to help in this. Having a buddy to exercise to take a walk with everyday at work might make all the difference. Keeping motivated at work can be daunting since there are many distractions to keep you otherwise  occupied. Sharing your feelings and your goals about your weight loss might help you to stay on course. Especially if someone at work is having similar issues, you will be able to discuss the trials and tribulations. This can be extremely important and play a huge rolls in your success.

Wherever you work there are alwyas little tips you can implement in order to keep your work day full of ways to help you lose weight.

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Fast Weight Loss Tips and Information

July 25, 2010 By Karen Hiser Leave a Comment

When you are ready to lose weight and start living a healthier life, you are right away going to be on the search for some of the best weight loss tips. The Internet is jam packed full of information, especially health information, allowing you to find a large variety of weight loss information. Depending on your needs, the information you find will vary greatly. Before you begin any diet you will want to take the time to consult with your doctor or physician to see what options are the best for you. Do not rely solely on the weight loss tips you receive online.

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What to Expect with Weight Loss Tips

With the vast variety of weight loss tips available on the Internet, there is endless amounts of information out there. When you begin your search, be precise with what you want to find. You will not find the tips you want if you don’t know what exactly you are looking for. Weight loss tips are designed to help people get started with weight loss, but they are not something you should rely on. The information provided may not always be information that will work with your needs, so do not feel that the tips you receive are your only options for losing weight.

Tips That Could Help You

Since you are on the hunt to lose weight, and searching for some weight loss tips we’ve taken the time to do some thorough research to determine some of the best weight loss methods for many. Please be advised that you should still consult with your doctor or physician about your options before solely relying on these tips.

Tip 1: Find Out How Many Calories You Need

BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR – 500 kcal

For instance, you weigh 140 lb and you perform 20 minutes of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at Least 5 Servings of Fruits and Vegetables Per Day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day.

Tip 5: Go for Wholesome Fresh Foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don’t Be Overly-Restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labeled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch For The Sugary Drinks

Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a Food Journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, Period

Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

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10 Foods to Avoid When Trying to Lose Weight

April 20, 2010 By Karen Hiser Leave a Comment

Losing weight can be a challenge but it doesn’t have to be a losing battle. Eating right and getting plenty of the right types of exercise throughout the day are the two biggest ingredients to a successful weight loss recipe. It is as important to know what you should not be eating as it is to know what you should be eating. Here’s a list of the top 10 foods you should avoid.

  1. Sugar: Sugar is nothing but empty calories with no nutritional value. It has been compared to being as addictive as heroin. You need to avoid processed sugar at all costs.
  2. Soda: Again, just empty calories with no nutritional value. Sodas also contribute to tooth decay. In a recent case study, when soda was removed from the diet, fat around the midsection was reduced at a much faster rate.
  3. Starchy vegetables: Potatoes are an excellent example of a starchy vegetable. I know you love them, but your body treats potatoes just as it does sugar. And that’s bad. They cause a dramatic rise in blood sugar, and are harder for your body to process. Potatoes and other starchy vegetables keep the body in an elevated insulin state, making it that much harder to lose weight.
  4. White bread: Most of the nutrients have been bleached out of the bread during the processing, and it has a high level of carbohydrates. This is not a good combination. If you must eat bread, go for wheat instead, however, look for “gluten free” options as gluten causes many health issues.
  5. Fried foods: Most fried foods contain partially hydrogenated oil. Our bodies are unable to process the oils and it gets stored as fat. It is also highly damaging to your cells and leaves you vulnerable to disease and illness.
  6. Fruit juice: A lot of the so-called “fruit juice” on the market today contains high fructose corn syrup, which has been linked to obesity. Only drink 100% pure juice that does not contain high fructose corn syrup, or any “fructose” as food manufacturers are calling HFCS different things to hide it.
  7. Caffeine: Caffeine causes dehydration and can increase your appetite. Both things you want to avoid when you are trying to lose fat.
  8. Margarine: It contains hydrogenated oil, and is not a natural food, you want to avoid all unnatural foods.
  9. White flour: Most of the nutrients are removed in foods made with white flour. Avoid it just like you would white bread.
  10. High glycemic fruits: These include watermelon, bananas, citrus fruits, raisins, and pineapple. These fruits are too high in sugar to be healthy for you when trying to lose weight.

Be sure and read nutrition labels and check for partially hydrogenated oils and high fructose corn syrup. Stay away from those and other empty calorie foods.

Be smart with your food choices and if you need help along the way, we highly recommend the Medifast Diet and Diets to Go.

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