Wellness Wednesday…Boomers Back to School, Lesson 3

BackToSchoolHeaderWednesday Homework Check! Did you work on YOUR muscles at least 2 times last week? If so, you might still be a little sore….and that’s a good thing! As long as you’re not in pain, and it’s just muscle soreness, you’re on your way to getting stronger. That’s awesome. Keep up the great work.exercise-muscles

Today we’re continuing with lesson 3 of our Back-to-School series. These lessons are aimed to get your health back on track after the summer break. As a reminder, let’s look at those 6 key actions that will help us get back on track.

6 Actions to Get YOUR Health Back on Track

  1. Get 30 to 60 minutes of aerobic exercise at least 5 days per week.
  2. Perform strength-training exercises 2 to 3 days per week.
  3. Eat a healthy breakfast every day.
  4. Drink 6 to 8 glasses of water each day.
  5. Eat 3 cups of veggies each day.
  6. Eat 2 fruits each day.

Today we’re going to talk about action #3:

Eat a Healthy Breakfast Every Day

We’ve all heard it before…breakfast is the most important meal of the day. But, is this really true? And, if it is, why do so many people skip it? Let’s look at some details.

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Is Breakfast the Most Important Meal of the Day?

The word “breakfast” originated in the 15th century and literally means to break the fasting period of the prior night. When you break that overnight fast, you really kick-start your metabolism for the entire day. Many studies have linked eating breakfast to good health. We’re talking about things like better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. I can’t think of another meal that has such a positive benefit to your health.

 

4 Reasons to Never Skip Breakfast

Diabetes: According to a study published in the American Journal of Clinical Nutrition, skipping breakfast many increase a woman’s risk of diabetes. In the study, women who ate breakfast an average of zero to six times per week were at a higher risk of developing type 2 diabetes than women who ate breakfast every day.

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Heart Disease: Eating breakfast was associated with a lower incidence of heart disease in men between the ages of 45 and 82, according to a study in the journal, Circulation. The study also found that skipping breakfast was associated with hypertension, insulin resistance, and elevated blood sugar levels.

 

Memory: Back in 2005, the Journal of American Dietetic Association reviewed 47 breakfast-related studies. They found that eating breakfast is likely to improve cognitive function related to memory and test grades. The take-away: Eating breakfast is a SMART move!

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Weight Loss: In one study published in the journal, Obesity, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months. The other participants ate the same number of calories per day, but ate most of their calories at dinner. The large-dinner group only lost an average of 7.3 pounds each over the same time period.

 

Guidelines for a Healthy Breakfast?

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  • You should always eat your breakfast within an hour of waking up. As mentioned earlier, this will help you break your overnight fast and give you lots of energy for the day.

 

  • While the number of calories in your breakfast will vary depending on your age, gender, and how active you are, a good rule of thumb is to make your breakfast between 300 and 450 calories. Remember, don’t skimp on breakfast!

 

  • Make your breakfast a combination of protein, carbohydrates, and healthy fats. For example, make an omelet loaded with veggies, along with a small bowl of oatmeal topped with blueberries and chia seeds. (Yes, that’s what I ate this morning!)

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  • Make sure you get enough protein! Aim for 20 to 30 grams of protein in your first meal. Protein is important for developing and maintaining lean muscles, but if you don’t get enough in the morning and throughout the day, muscle maintenance is not at its maximal level. Another benefit of protein in the morning, according to another study, is that it’s likely to keep you feeling full longer.

 

  • Watch your carbohydrates. Many people think a bowl of cereal is a “healthy” breakfast. Some cereals are better than others, but typically this is not your best option. While you get a small amount of protein in milk, it’s not quite enough. And, a lot of cereals that claim to be good for you actually contain lots of added sugar and food dyes. Make sure you check the label. If you decide you want to keep your morning cereal, try adding a hard-boiled egg on the side for some added protein.

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  • “You said I should eat fat, so I can eat bacon? “ Let me clarify. While, yes, you do want to include fat in this meal, make sure it’s good-for-you healthy fat. One option is a whole egg. One yolk contains about 5 grams of fat and lots of vitamins and minerals. Some other great healthy options to add to your breakfast include things like walnuts, chia, or flax seeds added to oatmeal; avocado added to a protein smoothie, or natural almond butter on toast made from sprouted grain bread.

 

Tasty Breakfast Recipes to Try

Skinny Fried Egg and Avocado Toast

Power-packed breakfast in about 5 minutes….plus it tastes great!

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INGREDIENTS

  • 2 eggs (fried sunny side up)
  • 2 slices of Ezekiel bread (toasted)
  • 1 small avocado
  • 1 teaspoon lime juice
  • sea salt + black pepper
  • parsley (optional for topping)

 

INSTRUCTIONS

  1. Prepare toast and fried eggs to personal preference.
  2. Peel and mash avocado with the lime juice, salt and pepper.
  3. Spread avocado evenly on each slice of toast then top each with a fried eggs and additional seasonings you prefer. Serve immediately.

 

Peanut Butter and Banana Smoothie

Who doesn’t like a milkshake-style breakfast? This one’s tasty and nutritious!

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INGREDIENTS

  • ½ a frozen banana
  • 1 tablespoon natural peanut butter
  • 1 cup milk (almond, soy, skim)
  • ¼ cup fat free greek yogurt
  • ½ scoop chocolate OR vanilla protein
  • drizzle of honey
  • chopped peanuts (optional for topping)

 

INSTRUCTIONS

Blend with 4 to 5 ice cubes until desired creaminess. Optional, top with a teaspoon of chopped peanuts.

 

 

Sweet Potato, Black Bean & Egg White Breakfast Burritos

Delicious sweet potato black bean and avocado stuffed burritos! Healthy, freezer-friendly and great for an on-the-go breakfast!

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INGREDIENTS

  • 6 low carb whole wheat tortillas
  • 3 medium sweet potatoes
  • 1- 15 oz can black beans, rinsed and drained
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder
  • few dashes of red pepper flakes, if desired
  • 8 large egg whites
  • 1 avocado, diced
  • 1/2 cup reduced fat shredded mexican or colby jack cheese
  • 1/3 cup red enchilada sauce

INSTRUCTIONS

  • Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked though. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively you can roast them in the oven at 400 degrees for 45 minutes. Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside

 

  • In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside.

 

  • In a separate medium bowl, beat egg whites together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in egg whites and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.

 

  • To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling.

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  • Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute egg whites, diced avocado, black beans, and shredded cheese on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos.

 

  • To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two.

 

  • Serve with greek yogurt, salsa, or hot sauce. Makes 6 burritos.

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

boomersNmotion.com

 

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Wellness Wednesday…Boomers Back to School, Lesson 2

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Happy Wednesday! Homework check…how’d you do with your homework last week? Are you getting 30 to 60 minutes of aerobic exercise most days of the week? I hope you’ve found some activities that you enjoy and are having FUN trying new activities.

Today we’ll continue discussing those 6 key actions to get your health back on track.

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1. Get 30 – 60 minutes of aerobic exercise at least 5 days per week.
2. Perform strength-training exercises 2 – 3 days per week.
3. Eat a healthy breakfast every day.
4. Drink 6 -8 glasses of water each day.
5. Eat 3 cups of veggies each day.
6. Eat 2 fruits each day.

This week we’re focusing on action #2:

Perform strength-training exercises 2 to 3 days per week.

About Strength Exercises

Small changes in muscle strength can make a real difference in function. An increase in muscle can make it easier to do everyday things like getting up from a chair, climbing stairs, carrying groceries, and even playing with your grandkids. Lower-body strength exercises will also improve your balance!senior1n-1-web

To do most strength exercises, you need to lift or push weights. You can use weights, resistance bands, or common objects from your home. You can also use strength-training equipment at a fitness center or gym. Start with light weights and gradually increase the amount of weight you use.

How Much, How Often

Try to do strength exercises for all of your major muscle groups 2 or more days per week for at least 30 minutes. The major muscle groups include the legs and butt, chest, back, shoulders, arms, and core. Make sure you don’t exercise the same muscle groups on any 2 days in a row. For example, if you exercise your shoulders on Monday, you would want to wait until at least Wednesday or Thursday to perform shoulder exercises again.

  • Use light weight the first week, then gradually add more weight. If you start out using weights that are too heavy, you might get injured.

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  • You need to challenge your muscles to get the most benefit from strength exercises. It should feel somewhere between hard and very hard for you to lift or push the weight.

  • Take 3 seconds to lift or push a weight into place, hold that position for 1 second, and take another 3 seconds to return to the starting position. Be careful not to drop the weight. You work the muscles even when you’re lowering the weight, so make sure you take that full 3 seconds in the lowering phase.

  • If you can’t lift or push a weight 8 times, it’s too heavy. If you can do more than 15, it’s too light.

 

  • Aim for 8 to 12 repetitions for each exercise. Think of this as your goal. If you can’t do that many when you first begin, just do as many as you can. Keep working hard, and you’ll reach your goal overtime.

  • When you can perform 8 to 12 reps with ease, add a second set. Eventually, you want to do 2 to 3 sets of each exercise.

 

Tip

A repetition, or rep, is one complete movement of an exercise, and a set is one group of reps.

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Safety

Talk to your doctor if you are unsure about doing specific exercises. If you’ve had hip or back surgery, talk about which exercises might be best for you and if there are any that you should avoid.

Don’t hold your breath. Sometimes, especially when you’re lifting heavy weights, you might find yourself holding your breath. Although this might sound silly, make sure you remind yourself to breath. Holding your breath while straining can cause changes in blood pressure. This is especially true for people with heart disease.

Proper form is crucial to prevent injury. If you’re unsure on your form, try working with a trainer or coach a few times until you feel comfortable exercising on your own.

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Be careful not to jerk or thrust the weights into position. Use smooth, steady movements. If that means using a lighter weight, that’s okay. Proper form is more important than lifting heavy.

Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you probably won’t get as sore.

Tip

You don’t have to go out and buy weights or get a gym membership for strength exercises. You can make your own weights for various household items:overheadarmraise

  • Fill a plastic milk jug with sand or water and tape the opening securely closed.
  • Fill a sock with dried beans, and tie it up at the end.
  • Use common grocery items, such as bags of rice, soup cans, or bottled water.

 

homework

On your calendar, select 2 days over the course of the next week to perform strength training exercises. Then, make it happen!

If you’re looking for a place to start, click HERE. This will give you detailed instructions of exercises you can do anywhere. Select 5 upper-body exercises and 3 lower-body exercises to start.

And, don’t forget, Boomers N Motion coaches are available for private, individual coaching sessions. We’d love to help you put a plan together that will be safe and effective and designed specifically for YOU! Contact us TODAY for more information.

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

boomersNmotion.com

Wellness Wednesday…Boomers Back to School, Lesson 1

 

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Can you believe summer’s over? It certainly doesn’t feel like it to me, and I guess, technically, it’s not. But, when the kids go back to school, you know it’s just around the corner.

The start of a new school year always means getting back into a routine with a more structured schedule than the lazy days of summer. I know you’re probably thinking that you don’t have to worry about that anymore. Your kids are grown, you’re retired, and now you’re on a permanent “summer break.” Not so fast! I’m now enrolling you in our Boomers Back to School class, and class in now in session.

If you’ve gotten a little off track with your health and wellness goals this summer, we’ve got you covered. We’re going to talk about 6 key actions you can take to get back on track. Each week we’ll look at one action in detail and set specific goals, and, yes, you’ll even have some homework. The 6 key actions are:

  1. Get 30 – 60 minutes of aerobic exercise at least 5 days per week.
  2. Perform strength-training exercises 2 – 3 days per week.
  3. Eat a healthy breakfast every day.Healthy-Living-Image
  4. Drink 6 -8 glasses of water each day.
  5. Eat 3 cups of veggies each day.
  6. Eat 2 fruits each day.

 

This list might look overwhelming, but don’t worry. We’re going to break it down. This week we’re just focusing on action #1:

 

Get 30 – 60 minutes of aerobic exercise at least 5 days per week.

 

Aerobic Exercise 101

Aerobic exercises are activities – walking, jogging, biking, swimming, raking, sweeping, dancing, playing tennis, chair aerobics – that increase your heart rate and breathing for an extended period of time. They will make it easier for you to walk farther, faster, or even uphill. They also should make everyday activities like gardening, shopping, and playing with your grandkids easier.

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How Much, How Often

Our goal is to get 30 to 60 minutes of aerobic exercise at least 5 days per week; although, everyday is best. If you haven’t been active for a long time, it’s important to work your way up to 30 minutes over time. It can take weeks or months to build up to a continuous 30 minutes of moderate-intensity endurance activity, and that’s okay. Start with 10 minutes of activity. Research shows that doing 10 minutes of aerobic exercise, 3 times a day, is an effective way to improve your cardiovascular system. Doing less than 10 minutes at a time, however, won’t give you the desired heart and lung benefits.

Remember, that these are goals, not rules. You may be able to do more and you may be able to do less.

 

Counting Your Steps

Step counters can help you track your aerobic activity, set goals, and measure progress. Most inactive people get fewer that 5,000 steps a day, and some very inactive people get only 2,000 steps a day.

488084714_XSYou have lots of options when it comes to step counters these days. You can get fancy, sophisticated watches or wristbands or basic, much cheaper, pedometers. Fitbits are very popular right now, and they track your steps and heart rate, calorie intake, and more. They are very sophisticated devices. If you’re looking for a cheaper, less complicated alternative, a basic pedometer will also work. Check out this website for a list of the best fitness trackers on the market: http://www.wareable.com/fitness-trackers/the-best-fitness-tracker

Once you determine which device is best for you, wear it for a few days to see how you’re doing.

Fewer than 5,000 steps a day: Gradually try to add 3,000 to 4,000 more steps a day.

About 8,000 steps a day: You’re probably meeting the recommended activity target.

10,000 or more steps a day: You can be confident that you’re getting an adequate amount of aerobic activity.

10,000 steps a day comfortably: Try for 15,000 steps a day, which would put you in the high-activity group.

 

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Intensity – Pay attention and listen to your body. Aerobic activities should not make you breath so hard that you can’t talk, and they should not make you feel dizzy, give you chest pain or pressure, or give you a feeling of heartburn. A good rule of thumb is:

“If you can’t talk while you’re exercising, it’s too difficult. If you can sing a song, it’s too easy!”

 

Warm up and Cool down – Do a little light activity, like walking, before and after your aerobic activities to effectively warm up and cool down.

 

Hydrate – As you get older, you might not feel thirsty even when your body needs fluids. Be sure to drink liquids when doing any activity that makes you sweat. By the time you notice you are thirsty, you probably are already low on fluid.

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Note: If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising. For example, if you have congestive heart failure or kidney disease, you may need to limit fluids.

 

Heat – Older adults can be affected by heat and cold more than others. This is extremely important right now when a large part of the country has been experiencing record-breaking heat waves. In extreme cases, too much heat can cause heat stroke, so please be careful. If the heat and humidity both you right now, try taking your activities indoor:

If you have stairs at home, go up and down a few times in a row.

            Walk at the mall.

            Go for a swim at your local fitness or recreation center.

 

Whatever activity you choose, stay safe! To prevent injuries, remember the following tips:exercise-safety-sign.jpg

  • Wear a helmet when riding a bike
  • When walking, watch out for low-hanging branches and uneven sidewalks.
  • Walk during the day or in well-lit areas at night, and be aware of your surroundings.
  • Always carry your cell phone in case of emergency.
  • Wear the proper shoes.

 

Quick Tip

Some people are afraid to exercise after a heart attack, but regular physical activity can help reduce your chances of having another heart attack. If you’ve had a heart attack, talk with your doctor to be sure that you’re following a safe, effective physical activity program.

homework

 

Now that you know a little bit more about aerobic exercise, you have a homework assignment to complete for next week. Take a blank calendar for the month of August. Any calendar will work, or you can print one here:

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13-inch-black-diamondIn the upper right hand corner, write 150. That is our goal for this week…to get 150 minutes of aerobic activity. Don’t let that number frighten you. When you break it down, it’s 30 minutes on 5 days out of the week. Remember, you can break that 30 minutes into 10 minute increments if you need to.

For each day, I want you to draw a line down the center of the box. On the left-hand side, write the activity you completed. On the right side, write the total minutes. At the end of the week, total up your minutes and see where you are. If you’re under the 150 mark, keep working hard to reach that goal over the next few weeks. If you’re already over 150, bump your next week’s goal to 250 minutes.

Please keep me posted with your progress. I’d love to hear how you’re doing!

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

 

boomersNmotion.com

Wellness Wednesday…Getting YOUR Mind Right!

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Your mind is a powerful thing! Whether you’re trying to lose weight, stay active, or cope with a medical problem, your thoughts and attitude can make all the difference in your progress and ultimate success. Today let’s get our heads right, so we can keep our bodies ‘N motion!

 

Attitude

A negative attitude is a path to failure, but a positive attitude almost always guarantees success. Here are some tips for having a positive attitude:Positive-Attitude-Hona-Kyu-Jaroori-Hai-Kaise-Banaye-Positive-thinking-wallpapers-images-pics-tips-tarike-steps-ides-of-positive-atitude-wallpapers-photos

 

Think of positive thoughts. Be aware of your thoughts. Whenever a negative thought comes to mind, replace it with a positive thought instead.

 

Set small, achievable daily goals. An example is, “Today I’m going to take a 20-minute walk first thing in the morning.” A positive attitude is built with small successes.

 

Reward yourself often for achieving your goals. Pat yourself on the back! Go to a movie or buy yourself something nice. Just avoid rewarding yourself with food. Tell yourself you have done a great job.

92f877df87e2504e44309f1e33dacc11Surround yourself with positive people.

 

Be kind to yourself through all of life’s ups and downs. A positive attitude will help you prevail.

 

 

Guiding Thoughts and Images

thinking-positiveAt this point you might be thinking that it’s great to have a positive attitude, but sometimes it’s just not that easy. Some days it’s just really hard to turn a negative thought into a positive one. So, let’s continue to look at how we can use guiding thoughts and images to lead us to a positive attitude and ultimately achieve our goals.

 

 

Think about it: What positive thoughts or images guide YOU to achieve YOUR goals?

 

If you’re having a tough time answering that question, there are some examples below that might help. Once you find one or two that ring true for you, use these thoughts and images to truly guide you through your efforts. You can ACHIEVE anything you BELIEVE!

 

Examples of guiding thoughts:you-can-do-it

I want to see my grandchildren grow up.

I will feel much better when some of this weight is gone.

I am worth the effort. I am going to do it!

I CAN do this!

 

Examples of guiding images:

I picture myself as a much healthier and happier person.

I picture myself surrounded by my children and grandchildren.

I see myself walking regularly, feeling good, and moving easily.

I see myself feeling really proud of what I have accomplished.

 

Boost Your Confidence

As we discussed above, setting and achieving small, daily goals can help you keep a positive attitude, but it can also boost your confidence. The more confidence you have to make a change, the more successful you will be. Although many people have doubts about their ability to achieve their goals, it can be done. You CAN do it!

 

Think about it: On a scale of 0 to 10, how confident are you that you will reach your health and wellness goals?

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Here are some suggestions about ways to strengthen your confidence:

If you are above a 0, ask yourself, “What makes this a _______, and not a zero?”

Ask yourself, “What would it take to make that number 2 or 3 points higher?”

Ask, “What would make me more confident?”

Arrange to make those things happen.

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Recall things you did successfully in the past:

Remember how you did those things. What did you do to make it happen?

Think about how you can use the successful techniques from the past to accomplish what you want to do now.

Keep telling yourself you can do it.

 

Keeping your mind right with a positive attitude and confidence is not always easy. If it was, we wouldn’t need anti-depressants, and I think a lot of people would be healthier overall. If you need it, ASK FOR HELP. Family members, friends, and your Boomers N Motion coaches can support and encourage you if you just ask. Try to spend time with those who offer encouragement, or consider participating in a Boomers N Motion group class. You will feel more confident when you know you have support behind you!

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

 

boomersNmotion.com

Wellness Wednesday…Weight Loss 101

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I talk to a lot of people who want to lose weight. Whether it’s 5 or 10 pounds or even more, losing weight can be tough. If it was easy, we would all be slim and trim, right? So, today let’s look at the basics of weight control and set some weight-related goals.

A calorie is a unit of energy and most foods and beverages contain calories. In order to lose weight, you need to:

  1. Eat and drink fewer calories
  2. Increase physical activity
  3. Combine the two for best results

The foods you eat and the beverages you drink provide both energy and nutrients. The basic nutrients everyone needs are water, carbohydrates, proteins, fats, vitamins, and minerals. Water, vitamins, and minerals do not contain calories; and, therefore, don’t give you energy. Carbohydrates, proteins, and fats do give you energy in the form of calories. Alcohol (beer, wine, liquor) adds calories without providing nutrients.

When you take in more calories than you use, you gain weight.gainingweight

The calories you do not use are stored as body fat. This is true whether these calories come from fats, carbohydrates, proteins, or alcohol.

You can use more calories by increasing your physical activity. Manage your weight by balancing what you eat and drink with how active you are.

 

Setting Your Weight Loss Goals

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Write down your goals to help you stay on track.  Start by setting a long-term weight loss goal and then break it down to how much you wish to lose each week. Planning to lose anywhere from ½ pound to 2 pounds per week is safe and effective. Then figure out how long you will give yourself to reach your long-term goal. Weigh yourself weekly to track your progress.

Start with a goal of 5% to 10% of your current weight. Losing just 5% can improve your health!

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I currently weigh ______________ pounds.

 

My goal is to lose ___________ % of my

current weight, which is equal to

________________ pounds.

 

Losing ____________ (1/2 to 2) pound/s per week, I want to reach my weight loss

goal by ) _____________________ (date).

 

Stay consistent with your efforts and trust the process. You’ll reach YOUR goals before you know it.

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

 

boomersNmotion.com