4 Ways to Sustain Your Weight Loss Over The Long Term

Posted by on Oct 11, 2016 in Health Tips

4 Ways to Sustain Your Weight Loss Over The Long Term

If you are no stranger to losing weight, then you have likely run into a common enemy of those fighting the battle of the bulge. You probably know how to lose 10 or 20 pounds, and perhaps even 50 or a 100. But, how do you keep it off for good? If you are tired of yo-yo weight loss and know that crash diets are not a permanent answer, then you probably want to learn ways of sustaining your weight loss over the long term. Keep reading to learn 4 of them!


1) Change up your exercise routines or regimens seasonally. While there might be certain forms of exercise that you love to do, doing them repeatedly over time can start feeling boring, perhaps even like a prison. You hit a wall, feel sore, or get hurt, and you decide to start taking more rest days. The rationalizations and excuses pile up, and the next thing you know, you’re not working out at all or nowhere close to what you need for maintenance of a healthy weight level.

Change things up each new season to take advantage of what life has to offer at the time. Summer can mean swimming, and spring might bring walking and hiking through budding and blooming forests and gardens. Save the indoor gyms for late fall and winter when temperatures are cold and the nights are long.

2) Hire a personal trainer. It could be possible that you have adopted very healthy eating habits but your metabolism is not high enough on the other side of the equation. If your workouts have hit a wall and you’re not sure what to do next, get a fitness professional to start working with you once or twice a week. He or she can safely guide you into uncharted territory for new energy and effort.

3) Switch your diet up. Eating healthy is a lifetime commitment, but the same rotation of meals that got you thinner might not be sustainable for the rest of your life. Fortunately, there is no one perfect diet. If you lost weight adopting the Atkins approach, that’s great, but if you’re losing interest in it and craving other foods, try another healthy diet, like DASH or the Mediterranean diet. There are some affordable meal delivery plans out there, so do a quick search and you’ll find some good ones – Medifast and Nutrisystem are two that come to mind, or you can even try something like Blue Apron if you want a more gourmet approach.

4) Keep your favorite places to travel in mind, and put up a photo from each visit. Many weight loss stories come with before and after photos, but how often do you see sustainability photos? If you have a place you like to visit frequently, be it a beach, a mountaintop, or even a cruise line, get a full body picture taken there, and put it somewhere visible in your home. Envision looking at least that good the next time you go, if not better!

Sustaining your weight loss over the long term is a commitment that is in some ways harder than the initial weight loss. Use these 4 ways to keep your victory going!

Read More

4 Exercises To Replace Jogging

Posted by on Sep 30, 2016 in Exercises 101

4 Exercises To Replace Jogging

Jogging is one of the ways to stay fit and keep the good health and good looks. However, many people do not like this type of activity, and when they do go for a jog, they do it unwillingly. Fortunately, there are ways to stay fit and skip the jogging, by replacing it with other types of exercises. In this article, we bring you four exercises to replace jogging.

Advantages and disadvantages of jogging

Jogging definitely has lots of advantages and benefits for our body. It helps reduce weight and keep it on a healthy level. It improves the functions of heart and lungs, boosts the immune system and improves the overall health.

On the minus side, in some cases jogging can be harmful for the joints. If you are overweight or you had an injury of knees or ankles, jogging can do you more harm than benefit. Even if you are slim and perfectly healthy, you need to use running sneakers especially designed for jogging if you want to spare your joints.

Jump rope

Jump rope is something many of used played with when we were kids. Therefore, if you incorporate this type of training into your routine, you may recall the wonderful days of childhood. Other than evoking memories, jump rope is a great way to do cardio exercise and make it fun and dynamic. According to some research, it even burns two to three times more calories than jogging. It helps you lose weight, but also shapes both your lower and upper part of the body. Keep in mind, though, that you also need a good pair of sneakers so you do not put pressure on the joints.

Elliptical training machine

For those who cannot expose their joints to jogging, elliptical training is an ideal solution. It helps you burn calories just like jogging, but without the unnecessary pressure on knees and ankles.

If you use the handles for the upper body, it will help you strengthen the muscles of hands and abs, and increase the overall calorie burn.


Bicycle is another great solution for people who cannot put pressure on their joints or who simply do not enjoy jogging. You can substitute the treadmill at the gym with the stationary bike, and there are different opportunities. You can either use a sitting stationary bike and log some miles on it or join the spinning class for more intense workout and calorie burn.

If you have your own bicycle, that is even better. You can go outside and ride it through your local park or through the city. This can make the exercise routine a fun experience, where you will not feel bored by working out but still have lots of benefits.


Swimming and exercises in a pool

If you head to the pool, you can have cardio training that does not affect your joints, but does improve your health and looks. Swimming, running in water or water aerobics make you feel light as feather while working out, yet they help you burn calories.

What’s more, they do not damage the joints, they help your lungs and heart work better and also make your muscles and skin tighter.If you always make excuses and skip jogging, now is the time to change it. Pick one of the alternatives and head to the gym, swimming pool or even to a park nearby.

Read More