Hey RedSox!
Good to have you around!
Dale, don't forget your starting weight tomorrow!
Thanks.
Ok, I got my email for the state of Indiana...
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Week 1: Move More, Eat Better!
Getting Started: In order to lose 10 pounds in 10 weeks you will need to increase your daily activity (burn 250 more calories a day), decrease the number of calories consumed (eating 250 fewer calories per day), and establish a consistent fitness routine. Be sure to consult with your physician before undertaking a new exercise routine.
Fitness Tips
Establish a consistent fitness routine! If you are already an active individual, keep up the good work and try to increase your exercise duration by five minutes each week. No matter what your favorite activity is, walking provides an excellent daily opportunity for improved health. We have a great fitness walking plan for people who are just starting out. This walking program is designed to progressively improve your fitness by increasing duration and frequency over the next 10 weeks. You can measure your progress by wearing a pedometer or timing yourself. Here are a few helpful tips to get you started:
Don't take the shuttle from your parking area to the office; instead, WALK.
If your parking is close to your office, pick a space that is far away.
WALK briskly around the mall or office during a break or after work.
Don't forget to take the stairs!
WALK up and down every aisle at the grocery. You've easily earned 10 minutes of walking!
Week 1: Walking Goals
Week 1
Duration (mins/day): 10-15
Frequency (times/week): 3
Nutrition Tips
Don't Skip Breakfast! Eating breakfast is one of the smartest things you can do to lose weight or maintain current weight. Breakfast calories provide satiety - the feeling of fullness and satisfaction - that can help prevent overeating throughout the day. Eat breakfast at home or at work!
Any breakfast choice is better than no breakfast at all. The latest scientific studies indicate the best breakfast choices include FIBER and LEAN PROTEIN to provide maximum satiety.
Cereal, Milk & Fruit - Choose cereals with at least 3 grams of fiber in a serving, like oatmeal or raisin bran. Use fat free skim milk and top with fiber-filled fresh, canned or frozen berries or fruit of any kind.
Breakfast Sandwich or Wrap - Fiber-rich whole wheat flour tortilla, bagel or English muffin with a scrambled egg, reduced fat cheese and a high-protein, low-fat breakfast meat.
Fruit, Fiber & Yogurt - Mix fiber-filled wheat germ, ground flaxseed or granola with fat free yogurt and stir in fresh, frozen or canned fruit or berries.
Cut Out Extra Calories - By simply leaving butter off of your toast, lunch snacks, and dinner rolls you cut out over 300 calories a day.
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Ok, so this was all fine and good, however I expect you to do more than this! I expect at least 30 minutes of cardio 4-5 times per week, if not daily.
And I expect you're not using butter on your toast, lunch snacks, and dinner rolls anyway. If you haven't been properly introduced to spray butter, then allow me to introduce you.
In addition, I really liked Dale's state homepage. They had some really good ideas, such as:
eating at the kitchen table WITHOUT the tv on.
stop eating before a certain time every night.
cut back on sweets to one time a week.
limit fried foods to only one time a week or month.
I really need to cut back on my fried foods and my sweets. I've gotten BAD about that lately and I need to get that in check quick!
So keep chugging your water, do at least 4 days of 30 min of cardio, and cut back on something bad from your diet! That's what we'll aim for this week!