Does Rain Prevent Weight Loss?

Exercising in the RainSpring is coming! Here in Northern California we can experience those rainy days.

Whether you are an outdoor exerciser who has been rained out, or just simply cannot get to the gym on your scheduled day, here are some creative options to help you stay on track.

  1. Dust off that treadmill or exercise bike. Your first choice may be to exercise outdoors. Here in California and other parts of the country, many people prefer to exercise outdoors. When it gets a bit snarly outside, I recommend clients hop on their “rainy day” equipment and do a good old-fashioned machine workout. Try an interval workout to mix it up.
  2. Jiggle Away That Cellulite! Indoor Trampolines are a really great way to burn calories! You will feel like you are playing! This also works your core and leg muscles. Rumor has it that continual use of the trampoline can help reduce the appearance of cellulite. Experiment with five minutes of jumping, then alternate to five minutes of high knees rapid marching or stair stepping. Turn on your favorite tunes and do this three times for a total of 30 minutes.
  3. Turn on the TV. Why not dust off that home exercise video or an exergame (like Wii Fit); or turn on the cable network’s exercise channel!
  4. Use it as a stretch and active rest day. Have a tendency to put off the stretch or strength routine? A rainy day is a great time to put some good solid time into the strength and floor exercises.
  5. Why not just get wet? Last winter was especially long and rainy for us. We normally walk our dogs an hour a day. Since we have multiple dogs, walking is just as important for our sanity as it is for our waistlines. When we could no longer wait for it to stop raining, we decided to put on rain gear and go for it anyway! The dogs were definitely not interested in an exercise video! We managed to avoid torrential downpours, but we were pleased with what we accomplished during lighter spells.

If you decide to embrace the rain, be sure to pay attention to surfaces to avoid slipping and falling. Safety always comes first.

Not sure what in-home workout would work for you? Write me below and I will give you some ideas.

Blessings to you and yours!

Jennifer

Five Easy Ways to Start Losing Weight Without Dieting

Woman is Hungry Dieting

  1. Avoid one of the biggest weight gain traps in your neighborhood! At least for now, stay clear of take out or restaurants for lunch and dinner on a weekly basis. Don’t stop eating out completely, however, the average American eats out 4-5 times per week. A group of nutritionists were given meals at various restaurants around the country. During the study it was discovered that even the nutritionists grossly underestimated the amount of calories in the meals. Between large portion sizes, and a lack of control of what goes in the food, the calories pack on fast. Simply brown bag it and cook at home six days a week for the next two months and you’ll watch your waistline get smaller and your wallet get fatter!

  2. Watch those temptations! Cut those daily trips to the coffee shop. Coffee shops are full of all kinds of calorie packed goodies. If you really need that pick me up, I understand. Either make it at home or stick to a good old-fashioned cup of coffee or espresso with a small amount of real creamer (not the flavored or processed stuff) or sugar (1 packet). Keep a healthy snack with you to enjoy with the coffee when on the go. Some ideas to have on hand in your office or car: fruit, healthy crackers, nuts (watch portion size), yogurt, etc.

  3. Hydrate! Research shows that when the body is dehydrated your liver has to work extra hard and slows down how you metabolize fat. One way to check is to make sure your urine is pale yellow to clear. General guidelines are to drink eight to twelve 8 oz glasses of water per day. Some of us need a bit more or less due to lifestyle and activity differences, so the color of your urine is key. You do not want it to look like light beer!

  4. Get enough sleep. There is a direct correlation between proper sleep (approximately 8 hours) and people that lose or maintain their weight.

  5. Add five minutes! If you are currently exercising, add an extra 5 minutes: 5 minutes x 6 days equals 30 minutes. That’s an entire workout for most people! What’s an extra five minutes?

There you go. These are five easy tips to start losing weight without dieting. The key is consistency. Most people drop off after two weeks, which is why they never really see much success. Consistent habits of some kind caused weight gain. It’s going to take consistent new habits to lose it and keep it off. If you have read along this far, you are most likely someone that can stick to it!

I’d love to hear from you. Tell me below if you have a trick that works for you, or ask me about a stumbling block that may be
holding you back.

To your health!

Jennifer

How To Eat Carbs And Lose Weight!

Ah! Italian food! My absolute favorite food to cook and eat! I grew up around a lot of Italians. So what do you think I did when pasta got a bad rap? I’ll tell you! I ignored it—that’s not a typo! As a health and fitness professional I knew it was absolutely ludicrous to tell people to eliminate an entire food group (carbohydrates) from their diet. Instead, thinking of my clients’ needs, I looked for ways we can enjoy carbs and still lose weight. I’m going to share some of those tips with you.

  1. Portion size. Most people simply eat too big of a portion. Instead of making the whole 16 oz. bag of pasta, make ½ the bag to serve 4 people and make a salad to go with your dish. Most restaurants serve large portions when it comes to pasta dishes so eat ½ and take it home or split it with someone, and get a vegetable on the side. Watch the bread intake prior to eating a meal. If you are having a salad for lunch, then a little bread is fine. If ordering a pasta dish then you may want to skip the bread.
  2. Recipe selection. Choose recipes that include the carbs in the entrée. Try magazines like Cooking Light. These recipes will have protein, veggies, and the correct amount of carbohydrate to not only fill you up, but also keep the calories in check. It will make it easy to figure out portion sizes as well. Experiment with recipes that include different types of carbohydrates such as rice, cous-cous, quinoa, beans, corn, whole-wheat pasta, etc.
  3. Whole grains. Substitute whole grains for white breads and other enriched flour products as much as possible. Whole grains tend to be higher in fiber, which will clean the digestive tract, give you a leaner appearance, and will satisfy you longer. Note: If you encounter an incredible baguette or like to cook with the white pasta once in awhile then I suggest you splurge (I would), however, make this more of a treat than the norm.
  4. Exercise. Carbohydrates are fuel. The body needs them for energy and burns them first, so–the more you exercise, the leaner you will look and feel. Carbohydrates hold water, so if you are not burning them, you may feel puffy. This is why those no-carb diets show such quick weight loss. Often it is a loss of water, not fat.

Go Ahead and Eat! Enjoy!

Hopefully these tips will help you to sort out all of the anti-carb marketing out there, and allow you to enjoy them as an effective part of your weight management routine. Carbohydrates are an important part of our diet, so don’t be afraid to eat them! Remember, to lose weight for the long term it’s about moderation, quality of food, and choices.

I’d love to hear from you. Go ahead! I want to help you indulge in your favorite carbohydrate! Tell me what it is and I’ll show you how to incorporate it into a well-balanced diet.

To your health!

Jennifer Ledford

P.S. If you have been diagnosed with diabetes or any other condition that is affected by the foods you eat, always consult with a good nutritionist that specializes in disease and allergy prevention meal planning.