Did you know that you don’t have to do all of your daily exercise at once? That’s right. It turns out that you get much of the same long term benefit by exercising in 10 minute chunks as doing it in one swoop. It only takes 30 minutes a day to start, and you can do it 10 minutes at a time. Do these 10 minutes like a regular workout with a couple of minutes of warm up stretches, then at least 7 minutes of exercise at a medium or high intensity and minute of slower cool down.
Begin your day with 10 minutes before breakfast. Ten at lunch and the last 10 in the evening. Take a power walk after dinner and take one of the family members with you. It will help get those in your support system involved. They may even want to partner with you during the day. You’ll feel better and even sleep better in just a short time. You may also find you want to add some more time as well.
TODAY: TRY A BRISK WALK IN THREE TEN MINUTE SESSIONS.
Here is some motivational food for your diet. Click the link to check out this fantastic story.
Persistence leads to a 258-pound loss - Joy Bauer’s Food Cures - TODAYshow.com.
TODAY: GET WALKING! THIS STORY SHOULD INSPIRE YOU.
Do you really think that a pill can be the answer to getting fit and trim? I know, you want to, THEY want you to. But if it was possible to take it off and keep it off by simply swallowing a capsule don’t you think that there would be far fewer overweight people in the world. The fact is that the number is growing. Face it, the way to better health is actually NOT swallowing… at least not swallowing as much.
TODAY: EAT LESS, EXERCISE MORE.
Tomorrow is Super Bowl Sunday. As amazing as it sounds, it’s the second biggest eating day in the US behind Thanksgiving. So temptations will be abundant today. Go ahead and indulge… A LITTLE. You should find that just a little of the forbidden foods will be very satisfying. Denying yourself entirely will just make you agonize over it. Over-doing it will make you guilt ridden and mad about dieting. That could kick you off of it. I’ve noticed that when I’ve hit a plateau a day of a different diet can jump start my metabolism and weight loss.
Don’t eat mindlessly in front of the TV. Pay attention to what you eat so you can enjoy the treat. Don’t just shove snacks in your face. Remember that protein like chicken wings and nuts will make you more full. The low carb beers taste just as good as the others. Eat well not a lot. Eat high quality, not high quantity. Then get back down to business tomorrow with a bit of extra exercise along with a return to your diet so you can reach your own goal.
TODAY: PLAN TO ENJOY THE SUPER BOWL IN MODERATION.
It gets tough to make it through evenings without snacking. You’re watching TV and it’s constantly tempting us with commercials for food. I think you get more aware of those when you’re dieting. But remember, we’re not really “dieting” we’re changing our eating habits. If you give in and go for high calorie low value foods in the evening you’re on a slippery slope. Go for some veggies if you really must eat something, but don’t just bring a tub of the ones you’ve cut up earlier. Meaure out how many you eat. That way you’re not mindlessly putting it in your mouth.
Remember you may not actually be hungry. The brain can confuse thirst with hunger. Try a glass of water first. If you can avoid eating anything and supress the cravings, you will have achieved a small victory. After all if you can push through and not eat anything, you’ll be going to bed soon anyway. You’re never hungry when you sleep. I know when I do that, I actually feel slimmer in the morning. Even if it’s only a little bit.
TODAY: AVOID EATING A SNACK IN THE EVENING.
This wraps up Half Week. I hope you have seen a difference from cutting down on portions. If nothing else you may no understand that you can be “full” when you eat less. That’s half of our goal! To lose weight you need only to eat less and exercise more. Just because our dedicated Half Week has ended doesn’t mean you stop. Keep eating half portions. That may take some help. Because people around you can unknowingly undermine your efforts by enticing you to eat more, or have a tasty snack. “You’ve been so good, it won’t hurt.” Yes it will. That’s a step backward.
Let those around you know that you are dieting. Have them understand that they can help you with encouragement and by not leading you into temptation. (Sounds familiar.) Without them on your side as well, you don’t have a prayer.
TODAY: ASK THOSE CLOSE TO YOU TO HELP KEEP YOU ON A DIET AND EXERCISE PLAN. YOU CAN EVEN INVITE THEM TO PARTICIPATE AS WELL. TO START, ENCOURAGE THEM TO SIGN UP FOR THE DIET NAG TOO.
This one is a bit of a trick. Yes there are snacks that are good for your diet. Those bags of little carrots are right up there with the best of them. Crunchy, satisfying, tasty, full of good fiber. Keep some on hand to grab instead of high calorie snacks. Then the next time you get a check-up and weigh in you can say “What’s up Doc?”
TODAY: GET SOME CARROTS FOR SNACKING.
Daily Nag, Exercise | Diet Nag | 
July 21, 2010 6:05 am | 
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