Archive for the ‘exercise’ Category

Beyond Weight Loss: Lots of Reasons to Move!

Friday, May 24th, 2013

Here are facts, some we’ve known for a long time, others from recent research.  Sometimes it”s easier to get going without the “I”ve got to lose weight mentality….”  Exercise for your health and well-being, period, no matter what”s going on weight-wise.  Focusing on these other positives can make the experience more satisfying.  Print the chart and post in on your refrigerator! (more…)

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STAND UP TO KEEP WEIGHT DOWN

Thursday, October 25th, 2012

I’m reprinting here an earlier blog, in response to headlines I read yesterday from Gretchen Reynolds of the New York Times (see her article at times.com/2012/10/17/get-up-get-out-dont-sit/): “You May Want to Stand Up For This: Sitting is Bad”, and “Get Up. Get Out. Don’t Sit.” In other words, the research first emerging in 2005 continues to be reinforced in many subsequent studies. I think it’s good news–sitting less seems a reasonable and reachable goal–and one that has clear payoffs in health and weight.

“Sitting = Death”. This headline delivers a bit of a jolt. The story that it introduced, though, simply reported another study of what I call “incidental exercise” in the EatSanely workbook Others have used the term “non-exercise activity”. What these studies show is that heavy-duty exercise is not the only factor in the exercise-weight equation. The relationship between exercise and weight, in fact, proves much more complicated than previously thought. How much you move, day in and day out, even without planned “exercise”, affects your weight in significant ways. (more…)

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MOVE MORE, EAT BETTER: Help for Building Those Healthy Habits

Friday, March 16th, 2012

Recently posted at http://www.psychologytoday.com/blog/thin-within:

 Move more, eat better:  these goals top any weight watcher’s goal list.  In fact, they top anyone’s health improvement list, no matter their size or weight.   While lifestyle advice churns out wherever we look, it seems, some new books offer fresh insights and help that don’t require dropping whole food groups or changing your personality.

If regular exercise eludes you, for instance, Gretchen Reynolds’ new book The First 20 Minutes:  The Myth-Busting Science That Shows How We Can Walk Farther, Run Faster, and Live Longer may have you thinking differently about the importance of movement.   Reynolds, who writes on exercise science for The New York Times, looks at why, how, and how much exercise helps.  What she uncovers may surprise you.  Some of this will certainly interest those whose routines flag because weight stays stuck.   Or because the routines themselves seem daunting.  (more…)

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SLOWING DOWN, SITTING, AND LOSING WEIGHT

Friday, October 1st, 2010

            Maybe you can’t lose weight without exercising, but sometimes slowing down, and even sitting, help more than you might think.    Last week my Psychology Today (http://www.psychologytoday.com/blog/thin-within) blog explored research on how the very presence of fast food in our world promotes bad choices.   In fact, purposeful slowing down for reflection, stress management, or better self-care sometimes makes all the difference in achieving dietary changes.  Here I’ll address a related phenomena—that is, the role of sitting in weight loss.  (This article appeared in a slightly different form in the July 2008 Diet Coach’s Letter.)

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            We usually talk—a lot—about moving when we talk about staying fit.  Sitting can actually help us, though, too, when we’re trying to improve our fitness, particularly our eating habits.  How?  To understand, we need to think about how habits change.  In other words, how do we ditch habits we don’t like and build the ones we want?

          Change usually does not happen instantly or all at once.    And many people find changing how they eat hardest of all….some will say harder than quitting smoking or drinking, even.  “At least with drinking, you don’t have to face it every day” is what I often hear.  This is true— with food, you have to get used to eating less, or differently, while the same “triggers”, or eating cues, surround you.  For some, a good deal of mental or emotional preparation must come first.  (more…)

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