3 Cardio Healthy Ways to Lose Weight Without Going to the Gym in 2012
Posted: January 5, 2012 Filed under: Exercise, New Years Resolution | Tags: cardio health, cardiotabs, health goals for the new year, Joan O'Keefe, new years resolution exercise 6 Comments »How many times have you heard someone say dreadfully, “my diet starts tomorrow,” or “Ugh, my doctor says I have to lose weight?” Stop looking at weight loss as a chore. Get pumped up and excited because your life will soon be defined by feeling good and cardio healthy for life.
I have several clients that let excess weight define and limit them. One client spent her days in misery because she couldn’t do the things she’d like to do because of her weight. On a recent vacation, her family and friends golfed and walked on the beach while she sat watching. Excess weight was killing her spirit. She’s now 18 pounds down and gets a little of her life back every day. Imagine the joyous days she has ahead of her as she continues to shed 180 more pounds of extra weight.
In addition to my usual advice (pick two colors and a protein morning, noon and night), here are some tips for weight loss. Losing weight is more than just “diet.” Follow these tips and you’ll be feeling great in no time!
- Put simply, go to bed! That’s right. You need to sleep at least 7.5 hours a night. When you get at least 7.5 hours of quality sleep every night, you reduce your cortisol levels (stress hormones), which in turn decreases hunger and cravings, making it easier to stick to your plan.
- Cut the sugar substitutes. This means NutraSweet, Sweet and Lo and Splenda. Artificial sweeteners do nothing for you but burn on your sugar cravings, increasing your chances of metabolic syndrome, addiction and weight gain. I have one client who lost 45 pounds simply by eliminating all artificial sweeteners from her diet.
- Use Metamucil. Regularity is fabulous, but there are even more benefits to psyllium fiber. This is a terrific weight loss tip. Before dinner, be it when you get home from work or late afternoon, stir one rounded tablespoon of Metamucil in at least 16-20 ounces of water and drink immediately. Not only is this terrific for your colon health and regularity, it will fill you up so you’ll eat less for dinner. It will also help lower your LDL (bad cholesterol) levels.
Your life can change today. I’m excited for you and for the joy that losing weight is going to bring to your life.
In Good Health,
Joan O’Keefe, RD
For information on health supplements, see cardiotabs.com.
what would be your recommendation to replace artificial sweetners
If you really love carbonated drinks such as sugared sodas or artificially sweetened drinks, you should try sparkling water with a refreshing slice of fresh lemon or lime. Potent antioxidants called limonenes are present only in the peel of citrus fruit, making sparkling water with a refreshing slice of lemon or lime. Water, green tea, and low sodium v8 juice are healthy alternatives as well. Thank you for your comment.
Joan,
We use the metamucil capsules for the fiber & cholesterol lowering benefts. Does it matter if you use capsules versus the powder in terms of one being more beneficial for the health outcomes? Thanks much. Dolora
Hi Dolora. Metamucil powder is better. Capsules don’t seem to work as well. Thanks for your comment!
What do you think about Stevia or Truvia? Would that be a good replacement for the artificial sweeteners?
Hi Sally,
All of those fall under the category of non-nutritive sweeteners meaning they are non caloric. I don’t like any of them whether they come from a natural or artificial source; they still act the same. They do three things: turn on your sweet tooth, increase the amount calories you consume, and give you a higher chance of getting metabolic syndrome.