{"id":304,"date":"2015-12-18T02:52:00","date_gmt":"2015-12-18T02:52:00","guid":{"rendered":"http:\/\/afp.hol.es\/?p=304"},"modified":"2015-03-08T11:56:16","modified_gmt":"2015-03-08T11:56:16","slug":"10-simple-ways-to-maintain-or-lose-weight","status":"publish","type":"post","link":"http:\/\/afp.hol.es\/?p=304","title":{"rendered":"10 Simple Ways to Maintain (or Lose) Weight"},"content":{"rendered":"<p>&#13;<\/p>\n<p>Weight control is a persistent problem for many of us. Our &#13;<br \/>\nintentions are good but the follow through is tough. We are constantly &#13;<br \/>\nbombarded with advice about how to lose weight and how important weight &#13;<br \/>\ncontrol is to our health*. But our busy lives make it difficult to take &#13;<br \/>\ncontrol of our everyday routine. We eat without thinking or enjoying our&#13;<br \/>\n food. We don&#8217;t seem to have time to exercise. So what is a person to &#13;<br \/>\ndo? How can a busy individual find ways to maintain or lose weight? Here&#13;<br \/>\n are 10 easy ways to help you take charge. No matter how busy you are, &#13;<br \/>\nyou can do these things.<\/p>\n<p>All of these suggestions have little or &#13;<br \/>\nno expense involved. They are lifestyle changes designed to help the &#13;<br \/>\nwoman (and man) to have a healthier body.<\/p>\n<p><strong>1. MOVE!<\/strong><\/p>\n<p\/>\n<ul>\n<li>park your car farther away and walk to the stores or mall<\/li>\n<p>&#13;<\/p>\n<li>hide the remote control for your TV and get up to change the channels<\/li>\n<p>&#13;<\/p>\n<li>take stairs instead of elevators or escalators<\/li>\n<p>&#13;<\/p>\n<li>go up &#038; down each aisle at the grocery store even if you don&#8217;t need anything on that aisle<\/li>\n<p>&#13;<\/p>\n<li>don&#8217;t lean on the grocery cart-stand tall and push the cart<\/li>\n<p>&#13;<\/p>\n<li>every time you sit down, feel guilty!<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>2. REDUCE your calorie intake<\/strong><\/p>\n<p\/>\n<ul>\n<li>cut down on how much you eat, look at the portion size and try to &#13;<br \/>\nkeep it to the size of cell phone or smaller (unless it is vegetables &#13;<br \/>\nwhich are good for you)<\/li>\n<p>&#13;<\/p>\n<li>when eating at a restaurant ask for a to-go box right at the first and put half your food in there BEFORE eating<\/li>\n<p>&#13;<\/p>\n<li>don&#8217;t eat in front of the TV or while talking to friends (you are too distracted and can eat WAY more than you should)<\/li>\n<p>&#13;<\/p>\n<li>put your fork down between EACH bite and stop a second or two.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>3. CLEAN house<\/strong><\/p>\n<p\/>\n<ul>\n<li>as much as you hate to do this it does burn calories. For example, &#13;<br \/>\nmopping the floor and vacuuming use up 238 calories per hour (assuming a&#13;<br \/>\n person is 150 lbs), dusting and taking out the trash is 170 &#13;<br \/>\ncalories\/hour, making the bed is 136\/hour, and washing the windows is &#13;<br \/>\n204 calories\/hour. House cleaning does add up. And all that stooping, &#13;<br \/>\nbending, walking, and pushing adds up to activity.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>4. WALK the dog or your children<\/strong><\/p>\n<p\/>\n<ul>\n<li>If you don&#8217;t have a dog, then volunteer to take a friend or neighbor&#8217;s dog for daily walks<\/li>\n<p>&#13;<\/p>\n<li>go to the local animal shelter and volunteer your services to clean the stalls or take the dogs for walks<\/li>\n<p>&#13;<\/p>\n<li>take your children with you on walks. Your children will love having your company and they will learn the importance of walking<\/li>\n<p>&#13;<\/p>\n<li>find a local park and visit it. Don&#8217;t sit on the bench watching the &#13;<br \/>\nkids. At least stand up or walk with them. Throw a ball with them. Do &#13;<br \/>\nsome kind of activity with them.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>5. WORK out at work<\/strong><\/p>\n<p\/>\n<ul>\n<li>take little mini-breaks each hour at your desk. Use your chair for &#13;<br \/>\ntricep dips, do pushups on the floor, situps, pull ups if you have a &#13;<br \/>\ndoorway<\/li>\n<p>&#13;<\/p>\n<li>Use your lunch break to take a walk or go up and down the stairs<\/li>\n<p>&#13;<\/p>\n<li>Don&#8217;t call a coworker when you can walk to their office.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>6. STAND UP<\/strong><\/p>\n<p\/>\n<ul>\n<li>when talking on the phone, pace back and forth<\/li>\n<p>&#13;<\/p>\n<li>stand when reading a book, talking with friends\/family, or watching TV.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<div class=\"mobile-ad-container\"><script async=\"\" src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\/><!-- 0-Test Responsive --><ins data-adsbygoogle-status=\"done\" class=\"adsbygoogle\" style=\"display: block; height: 60px;\" data-ad-client=\"ca-pub-3754405753000444\" data-ad-slot=\"4795413898\" data-ad-format=\"horizontal\"><ins id=\"aswift_4_expand\" style=\"display:inline-table;border:none;height:60px;margin:0;padding:0;position:relative;visibility:visible;width:309px;background-color:transparent\"><ins id=\"aswift_4_anchor\" style=\"display:block;border:none;height:60px;margin:0;padding:0;position:relative;visibility:visible;width:309px;background-color:transparent\"><iframe marginwidth=\"0\" marginheight=\"0\" vspace=\"0\" hspace=\"0\" allowtransparency=\"true\" scrolling=\"no\" allowfullscreen=\"true\" onload=\"var i=this.id,s=window.google_iframe_oncopy,H=s&#038;&#038;s.handlers,h=H&#038;&#038;H[i],w=this.contentWindow,d;tryelse if(h.match){try{h=s.upd(h,i)}catch(e){}w.location.replace(h)}}\" id=\"aswift_4\" name=\"aswift_4\" style=\"left:0;position:absolute;top:0;\" frameborder=\"0\" height=\"60\" width=\"309\"\/><\/ins><\/ins><\/ins>&#13;\n<script><![CDATA[\n(adsbygoogle = window.adsbygoogle || []).push({});\n]]><\/script><\/div>\n<p><strong>7. BIKE or hike at least once a week<\/strong><\/p>\n<p\/>\n<ul>\n<li>Dust off the bike that you had stored in the garage or shed and &#13;<br \/>\nstart using it. Bike to the corner market to pick up a few groceries or &#13;<br \/>\nodds and ends<\/li>\n<p>&#13;<\/p>\n<li>Find a nature trail and visit it every weekend. You can find hiking &#13;<br \/>\ntrails near you on the internet or ask an outdoor retail store if they &#13;<br \/>\nknow where some can be found.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>8. USE an exercise ball to sit at your desk<\/strong><\/p>\n<p\/>\n<ul>\n<li>You know those huge round balls that you see at gyms or the sports &#13;<br \/>\nstore? Well, move the chair away from your computer and sit on the ball.&#13;<br \/>\n This will take some getting used to but it really helps to firm up your&#13;<br \/>\n core muscles to build stability. Yes, this counts as exercise. Now you &#13;<br \/>\nprobably can't use this at work but if you work from home OR spend long &#13;<br \/>\nhours in front of the computer, sit on the ball. While you are at it, &#13;<br \/>\nuse the exercise ball while watching TV and either do crunches or just &#13;<br \/>\nsit on it.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>9. COOK at home more<\/strong><\/p>\n<p\/>\n<ul>\n<li>This can burn 136 calories\/hour with all the standing and walking &#13;<br \/>\nyou do. Besides it will save you money because eating at home is cheaper&#13;<br \/>\n than eating out. You can get your family involved with setting the &#13;<br \/>\ntable, loading or emptying the dishwasher, helping with the cooking, and&#13;<br \/>\n washing dishes. This can become a family ritual and help everyone move.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p><strong>10. SEX<\/strong><\/p>\n<p\/>\n<ul>\n<li>Kissing and hugging burns 68 calories\/hour, moderate sexual activity&#13;<br \/>\n burns 88 calories\/hour and highly active sex burns 102 calories\/hour.  &#13;<br \/>\nSo put this into your schedule. Be sure to practice safe sex with birth &#13;<br \/>\ncontrol.<\/li>\n<p>&#13;\n<\/ul>\n<p\/>\n<p>This gives you some simple suggestions for getting more &#13;<br \/>\nactivity built into your day that won't cost you any money or at least &#13;<br \/>\nvery little money.<\/p>\n<p>Now if you belong to a gym, then USE it. Get up&#13;<br \/>\n earlier in the morning or visit the gym at lunchtime or in the evening.&#13;<br \/>\n But get back to using the gym. If you don't belong to a gym, then check&#13;<br \/>\n out the local YMCA. They have very reasonable memberships and they have&#13;<br \/>\n programs geared for the entire family.<\/p>\n<p>The bottom line is to get &#13;<br \/>\nmore active. Build it into your day and you will help to maintain your &#13;<br \/>\nweight or even lose some weight. An added benefit of exercise is it &#13;<br \/>\nrelieves stress. Don't put this off for next month or after your &#13;<br \/>\nrelatives come to visit or after you get to feeling better or any other &#13;<br \/>\nexcuse. JUST DO IT!<\/p>\n<p>*A study was recently published in the Journal&#13;<br \/>\n of American Medical Association that can be a little discouraging. Dr. &#13;<br \/>\nLee of Harvard Medical School in Boston took a look at 34,079 healthy &#13;<br \/>\nwomen from 1992 to 2007. The women were all age 45 or older with an &#13;<br \/>\naverage age of 54. An average of 5.7 pounds was gained in the study. &#13;<br \/>\nHowever the women who were normal in weight and a body mass index of &#13;<br \/>\nless than 25, maintained their weight if they exercised 60 minutes a &#13;<br \/>\nday. Women who exercised less generally gained weight. The JAMA journal &#13;<br \/>\npublished this and set off a flurry of experts on talk shows trying to &#13;<br \/>\nhelp women understand and deal with the findings. As you may remember, &#13;<br \/>\nFederal guidelines up to this point have suggested 150 minutes a WEEK of&#13;<br \/>\n moderate to intense activities and this was to help prevent disease and&#13;<br \/>\n keep up healthy.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#13; Weight control is a persistent problem for many of us. Our &#13; intentions are good but the follow through is tough. We are constantly &#13; bombarded with advice about how to lose weight and how important weight &#13; control is to our health*. But our busy lives make it difficult to take &#13; control [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[311,12,312,65],"_links":{"self":[{"href":"http:\/\/afp.hol.es\/index.php?rest_route=\/wp\/v2\/posts\/304"}],"collection":[{"href":"http:\/\/afp.hol.es\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/afp.hol.es\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/afp.hol.es\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/afp.hol.es\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=304"}],"version-history":[{"count":1,"href":"http:\/\/afp.hol.es\/index.php?rest_route=\/wp\/v2\/posts\/304\/revisions"}],"predecessor-version":[{"id":305,"href":"http:\/\/afp.hol.es\/index.php?rest_route=\/wp\/v2\/posts\/304\/revisions\/305"}],"wp:attachment":[{"href":"http:\/\/afp.hol.es\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/afp.hol.es\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=304"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/afp.hol.es\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}