Walking for Heath and Weight Loss

It is well known that taking a walk is the easiest, most accessible and body friendly way to boost your metabolism, lose weight and exercise. But new research from San Diego State University shows that you can dramatically improve your results simply by measuring your pace to ensure that you are taking at least 100 steps per minute.

Walking at a pace of at least 100 steps per minute gives your heart and lungs a workout, increasing your weight loss and overall fitness. Take a watch with a second hand on your walk and count how many steps you take in a minute. You are probably already walking faster than 100 steps a minute, but it’s helpful to know what it feels like, so if you find yourself spending too much time gazing at nature, you can remember to pick up the pace.

Remember that for optimum health, you need to walk 10,000 steps every day. This is easy to track, you just need a pedometer - they cost about $20 at Target - to track the steps you take.You will be surprised at how much walking you already do. Getting dressed, running errands, work and trips to the grocery store all count towards your daily goal of 10,000 steps. Add in a brisk walk at lunchtime or before dinner and you will be on the fast track to health and fitness.

Lose More Weight Fast

Got Milk?

If you are trying to lose weight, adding some dairy to your diet could help you get slimmer, faster.

Studies have shown that people who eat three to four servings of dairy a day lose 70% more fat than people who avoid dairy. Yogurt, cheese and milk are high in quality protein and the healthy fat that breaks down body fat and gives your metabolism a boost, enhancing it’s calorie burning power.

What’s more, dairy products are high in calcium. Researchers have found that diets high in calcium help people maintain a healthy weight. Don’t skip the yogurt and head for the supplements, though. The natural calcium found in foods is far more effective than calcium supplements for weight maintenance.

A Snack That Helps You Lose Weight

Did you know that eating an apple does more than keep the doctor away? Turns out, it helps melt the pounds off, too!

Researchers at Pennsylvania State University have found that people who eat an apple 15 minutes before their dinner eat far less than they normally would. In the study, researchers compared the eating habits of two groups of people at an all-you-can-eat- pasta bar. One group ate an apple prior to their meal and the other group dove right in to the pasta. Overall, the apple eaters ate 187 fewer calories than those who skipped the snack.

It makes sense. Beginning each meal with a filling low calorie starter can help you pass the high calorie foods by. Don’t like apples? Cut up veggie, a fruit salad or a cup of broth based soup will have the same effect.

Lose More Weight by Drinking Water

Thirsty? Skip the diet pop and head for the faucet.

Did you know that people who drink diet pop are 30% more likely to become overweight? Want a better way to cool down and refresh? Drink water.

Researchers have found that drinking water speeds weight loss by increasing metabolic rates by as much as 30%. Water also helps to curb hunger by filling you up, preventing you from consuming empty calories in the form of high calorie soda and juice. As a bonus, water gives you a leg up in the battle of the bulge by flushing out your system, removing toxins and impurities and helping your body function more efficiently.

Try to drink at least 8 - 8oz glasses of water a day and be sure to indulge in an extra glass right before you eat. You’ll feel fuller, consume fewer calories and lose weight naturally and easily!

Drink up!