Often the new year’s holy grail is weight loss. There’s no way around it; if you want to lose weight, exercise alone isn’t enough — you need to watch your calorie intake too.
Cutting calories does not mean starving yourself to lose weight. In fact, crash dieting to lose weight quickly makes your brain more stress-prone and increases your chances of binge eating. So those pounds will boomerang and bring friends with them, pushing your scale numbers even higher. To help you lose weight without feeling hungry, bulk up your fiber intake. Fiber decreases absorption of dietary fat and regulates appetite by slowing the food moving through the stomach so you feel fuller sooner and longer. That means you’re less likely to stalk the vending machine mid-afternoon and will eat less overall throughout the day.
Another proven way to lose weight sensibly is to eat more foods rich in lean protein, especially first thing in the morning. Like fiber, protein is digested more slowly and keeps you satisfied longer. Research shows people who increased protein intake to 30 percent of their diet ate fewer total calories and lost about 11 pounds over 12 weeks without changing anything else in their diet. How easy is that?
Protein is also essential to make sure you lose fat, not muscle, so your metabolism keeps humming. And it will help you build more muscle as you exercise, since your exercise program should include strength training.
Trim back calories, add fiber and protein to your diet and exercise regularly and you will lose weight and be healthier in 2011!
A Marathon of Benefits from Exercise
● Medical experts say inactivity can be as dangerous to health as smoking.
● Exercising consistently lowers the chances of getting breast cancer.
● Low intensity exercise has an important protective effect against colon cancer, while people with colon cancer who exercise reduce the risk of recurrence.
● Moderate regular exercise reduces the risk of ulcers, irritable bowel syndrome, indigestion and diverticulosis.
● Getting regular exercise during menopause reduces the symptoms of anxiety, stress and depression.
● Regular exercise can boost the immune system to better fight off colds and flu. Studies show regular exercisers have fewer and less severe upper respiratory infections.
● Regular exercise can lower blood pressure, reduce bad cholesterol and prevent Type 2 diabetes.
Improve Your Outlook With Exercise
New year, new attitude. Exercise does much more than help you lose weight. It has a dramatic effect on your overall health and well-being. This is the year to experience the mind and body benefits of regular exercise.
Reduce Anxiety and Depression
Exercise acts like an antidepressant to affect certain neurotransmitters in the brain. Studies have shown a sweaty, heart-pumping workout three times a week can reduce symptoms of depression nearly as effectively as antidepressants.
Lower Stress Levels
Exercise releases soothing brain chemicals to ease stress. Exercise also improves blood circulation to the brain to affect how the body reacts to stress. Exercise may even help reverse the toll of stress on the aging process all the way down to our cells.
Build Your Brain
Challenging your brain and body with activities that require coordination, such as tennis, dance or kickboxing moves, creates new brain cells and connections to improve our learning skills. These complicated activities also boost our attention and concentration skills. Aerobic exercise also has been shown to improve reaction time, perception and math skills — no matter what your age.
Studies have found exercise improves your self-esteem, even if you stay the same size. And when you feel good about yourself, it shows.
Sleep More Soundly
Studies show aerobic exercise helps you fall asleep faster, and you sleep longer and your sleep is more restful. Longer stretches of exercise earlier in the day have the most impact. And you’ll have additional energy to exercise even more!
Lose Weight, Feel Great With Relìv on Your Team
The New Year traditionally spurs us to reflect on ways to improve our lives. For 2011, I challenge you to stick with a resolution to get fitter and live healthier. To make it easier, seek inspiration from hundreds of friends in the Team Relìv Fitness Club.
Club members are encouraged to exercise at least three hours a week. Starting this month the group is tracking weight loss too. Studies show group support and accountability are key to effective, lasting weight loss so the Fitness Club could be just the ingredient you’ve been missing.
Fitness and nutrition go hand in hand. To make sure your body has the optimal nutrition to fire on all cylinders, make Relìv Classic® or Relìv Now® shakes part of your daily routine. If you’re in training, add ProVantage® and Innergize!® for the edge you need to go further, faster, stronger.
Kick start weight loss by using the Slimplicity® Weight Loss System. Slimplicity includes a protein-packed meal replacement shake and appetite-curbing Accelerator Capsules along with tools to help you adopt a healthier way of life.
Other players in weight loss are Relìv’s GlucAffect® and FibRestore®. GlucAffect has been clinically shown to help maintain healthy blood sugar levels and support weight loss. FibRestore is loaded with one-third of your daily fiber needs to keep you more satisfied throughout the day.
There’s no stopping Team Relìv this year. Make this New Year your healthiest, fittest one yet with Relìv on your side.
To Your Health,
Dr. Carl W. Hastings, Relìv Vice Chairman and Chief Scientific Officer
P.S. Visit Team Relìv on Facebook for 5K/10K sponsorship info and support in your fitness quest.