Best Fitness Blog

You are busy, and when you are busy you exercise less and don’t eat as well as you should. But the key to weight loss is burning more calories than you take in, but also eating healthy. You may think you eat fine, but if you take a few minutes to evaluate what you eat, you may start to notice some unhealthy habits. The first question that you should ask yourself is: What types of processed foods do you eat?

Processed foods have added fats and sugars to make them taste better, last longer and cook faster. This hidden extras add on the calories more quickly than most of us realize. Because of this, the typical American diet is loaded with sugar, fat, and sodium, often leading to high blood pressure, low energy, and poor digestion. The best way to reduce your risk for many diseases and health issues is to choose natural and minimally processed foods. Often called “eating clean”.

If you want to eat clean, you need to eat the least processed food with the most nutrients. How? No more fast foods, no more frozen food aisle at the grocery store, choose fresh vegetables and fruits over canned or frozen.

Choose foods that are low in fat, high in fiber, with essential vitamins and minerals. This will control blood sugar, give you more energy for exercise and give you the fiber that you need for better and healthy digestion.

Eating a less processed, healthy diet along with increased exercise can boost your metabolism and help you lose weight. Replacing fast foods and processed foods can help you eat less calories overall and increase the amount of fiber you eat. Additionally, high-fiber whole grains, vegetables, and fruits will help you feel fuller longer causing you to eat less. Did you know that people who eat an additional 14 grams of fiber a day eat 10% less throughout the day.?

It is hard to begin an exercise routine. But there is a way to start easy and get the results you need and want.  It should not have to be a huge effort to get exercise daily.

Brisk walking is the answer. It is great for your heart, it can help you lose weight and it is often the gateway to lead you to other exercises. The benefits of walking are immeasurable.
 
Every two hours of rigorous exercise adds one hour of life expectancy. How can you argue with that? When you walk in the winter, be sure to dress appropriately, layers of synthetic fabrics.

It is cold out, and surely that makes it challenging, with shorter, darker, and colder days and freezing temperatures, it is difficult to do exercise outside, so how are you going to walk?

Jump on a cardio machine like an elliptical or a treadmill, and enjoy some great music, great conversation or a great tv show. The hour will go by faster than you think.

The easiest way to begin exercising is to start walking. Start walking and live longer. Contact Best Fitness for information on the Best Fitness Gym near you.

...By Karli Taylor

Winter weight gain has always been a common complaint. It seems that every winter we add a few pounds, and we wonder why. It’s simple really, in the winter, people tend to hibernate- they eat more and move less. Did you know that thirty percent of people in the US don’t exercise at all in the winter?

Yes, it’s cold outside, but that does not give you a blanket excuse not to exercise. If you don’t like to work out indoors, outside exercise is still an option, you just need to keep some things in mind:

• Warm up a little longer than usual because the cold weather tends to tighten your muscles more than usual.
• Drink water, it is just as important to drink enough in the winter as it is in the summer, but you may not feel as thirsty.
• Dress in layers to keep you warmer. You can take off the top layer if you get too hot.

In the winter, we tend to eat more for comfort or out of boredom. To keep yourself on track, try keeping a food diary. Writing down what you eat everyday can be eye-opening. Most of us under-estimate the amount of calories we take in by at least 25%. You are also more likely to make healthy choices if you have to write them down and be reminded of what you actually ate! If you want comfort food, it doesn’t have to be high in calories. Have a bowl of home-made vegetable soup, or a casserole with lots of root vegetables.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

How many times have you asked the question “How can I lose weight”?

Though the answer has evolved overtime as more and more research is done on weight loss, obesity and health, essentially the answer remains the same: what you eat and how much you exercise directly relate to your ability to lose weight and keep it off.

However, there have been changes and advances on those ideas. For instance, did you know you should eat 5 or 6 times a day depending on how long you are awake? Yes, it is true, five or six smaller, healthier, nutrition packed meals are better than 3 larger meals. Not only will this keep you from feeling hungry throughout the day, but it will also help to increase your metabolism.

How often you eat is only a piece of the puzzle, however. Make sure you are paying attention to WHAT you are eating as well. Though home cooked meals are always the best because they contain fewer fillers and additives, life often necessitates pre-packaged or pre-prepared meals. When you need to make a “bad choice”, making “better bad choices” involves checking labels to make sure you can pronounce all of the ingredients, asking for no sauce or light sauce, asking for items to be steamed or baked instead of fried and eating only half of the portion that you are served.

In addition to the food that you eat, exercise is a factor in weight loss. Put simply, you need to burn more calories than you consume. This does not need to be as daunting as it may seem. What do you like to do? Find something that you enjoy and invite your friends to join you which will help to keep you motivated. If you don’t like to exercise with others, find a good book to get engrossed in while you walk on the treadmill.

In order to lose weight, you will have to make changes to your lifestyle. Make changes slowly as not to overwhelm yourself. Use low fat or skim milk rather than whole, buy wheat bread rather than white, drink 3 more glasses of water a day, park farther from the store entrance. Sneaking these changes in to your life will make change easier on yourself.

Contact Best Fitness in your area for more information and ideas on how to change your lifestyle in order to lose weight.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Tayor

If you are a woman over 40 who wants to lose weight, you may have realized that it is a totally different ball game than it was when you were in your 20’s.

Not only do you have a slower metabolism; you may also be experiencing a hormone imbalance which can cause fluid retention, bloating, poor thyroid functions and weight gain. Though these things may seem like you are beginning a losing battle, all hope should not be lost! Weight loss is still possible, the process is just a bit different.

Over 40, dieting may no longer provide the best results. As you age, your body will not respond to quick fixes and short term plans like it may have at one time. When you are over 40, rather than dieting, you need to change your lifestyle to make it healthier. An over 40 diet needs to be different than your diet was when you were younger. Choose foods with higher nutrient value that provide more of the things you need for energy with fewer calories while avoiding eating out and pre-packaged meals which are common to the lifestyle of woman today.

Keep in mind that labels can be deceiving. Many foods labeled low-sugar often contain extra fat or salt instead of sugar to help the taste and texture. Similarly, many “low-fat” foods are loaded with excess sugar for the same reasons. Though life may get hectic, taking the time to prepare fresh foods will not only help keep your weight in check, but will also help keep you healthy.

"No time to exercise” is often a mantra of women over 40. But middle aged women must incorporate physical activity into their schedule. In fact, if you want it to fit in, you can fit exercise into your schedule. But you can add little things to your daily routine, such as parking farther away, take the stairs rather than the elevator and walking on your lunch hour. Increasing physical activity in your daily routine can have a large impact on your weight loss goals.

Believe it or not, a good night's sleep is essential for weight loss. Unfortunately, many women don’t get an adequate amount of sleep because of their busy lifestyle. It is important to get 6-8 hours of sleep a night, so if you want to lose weight, learn techniques to relax so you can sleep at night.

Lastly, don’t forget about the power of drinking enough water. Make a habit of keeping a water bottle with you at all times. Drinking water is one of the best things you can do for your health and it help your kidneys, helps your body detox, and it improves bowel movements. Keep a water bottle on your desk at work.

If you are a woman over 40 and you want to lose weight, contact Best Fitness in your area for help.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

It is one thing to change your attitudes toward food and exercise when you are actively trying to lose weight, but those habits need to remain intact once the weight is off in order to maintain your weight loss. In short, permanent behavior change is necessary to effect long lasting physical change.

One of the best gifts you can give yourself whether you want to lose weight or not, is the gift of a personal trainer.

A personal trainer can create a program for you with your current fitness level and goals in mind. But more importantly, a personal trainer can help you stay motivated. Trainers provide education, support, and accountability. Just the fact that you have paid money for a personal trainer will help you keep your appointments.

Personal trainers will help you exercise at a level that is right for you, and can help push you to new levels. A good personal trainer can help you target the areas you want to work on and provide the right combination of machines, cardiovascular activity, and functional strength exercises for you.

Goals like building strength, improving posture, decreasing body fat, and staying fit, flexible and healthy are ones that can be capitalized on with a personal trainer. Clear goals keep you focused and moving steadily forward every day. Contact Best Fitness in your area to schedule personal training for weight loss.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Ross

Through the years women have endeavored to lose weight at every age and turning point in their lives. Weight loss is almost synonymous with being a woman, and because of that, we have put together some weight loss tips specifically with women in mind.

First, understand that your body is different from your friend’s, your sister’s, your mother’s and from the images you see daily in the media. What worked for them, may not work for you. Not only is your body different, your life is different too. If you are going to engage in a weight loss nutrition program, consult a professional, your doctor or a nutritionist. What you do for work, your stress level, how much you sleep all have an effect on your diet and your weight loss goals.

Keep in mind that a diet alone will not work. You won’t be successful simply by eating less. You may lose some weight, but as soon as you stop dieting you will gain that weight back. In addition to cutting back what you are eating, think about ways to burn MORE calories, not just consume fewer calories. Pick up a hobby; walking, running, a women’s softball or basketball team. It is the sedentary lifestyle most of us slip into as we age that we need to address. When you start burning calories, you will start losing weight as well.

Did you know that stress will not only prevent you from losing weight, but can also result in weight gain?? Try to include stress fighting activities or hobbies into your weight loss routine- try a yoga class or practice mediation to unwind at the end of a crazy day. If you are more relaxed when you get home at night, you will be less likely to reach for that bag of chips before bed. A lot of late night munching can be attributed to nerves.

Some women find cooking to be relaxing. If you fit into that group, start to cook your own meals at home and get some extra stress relief while controlling the calorie that you consume for dinner each night. Meals that come from a container or are prepared at a restaurant have far more preservatives (salt) and calories than home cooked meals. They also contain far more fat. Go to the grocery store, buy fresh ingredients and prepare your meals at home.

Last, but certainly not least important, use an accurate measure of your progress. Clothes these days don’t have waist bands and they have a lot more give than clothes in years past. You may not know you are losing weight based on the clothes you are used to wearing, so find a different way to measure your size. Jeans tend to be less forgiving, so find a pair of jeans that barely fits, and try them on once a week. Whatever you do, don’t get on the scale everyday!

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

There are many benefits to doing yoga regularly. Yoga allows you feel better about your body as you become stronger and more flexible, as you tone your muscles, reduce stress and improve your well-being. But does it help you lose weight?

Exercising frequently is the key to losing weight and maintaining your weight after weight loss. Doing yoga can help you achieve your weight loss goal, but it depends on what style of yoga you choose and what else you are doing for exercise.

Any type of yoga will build strength, but usually yoga will not raise your heart rate enough to be the only form of exercise for your weight loss regime. Truly it depends on the type of yoga you practice and how frequently you practice it. Power and Vinyasa classes can get your heart pumping, which causes a greater calorie burn than slower yoga classes. These types of classes should be performed three to five times per week in order to help you help you not only strengthen, lengthen, and tone your muscles, but also to drop those extra pounds.

Yoga focuses on achieving mind/body awareness. Many would argue, that as a result you treat your body differently and are more careful about the foods you eat and inspires you to take better care of your body. As a result, many believe that having a daily yoga practice results in weight loss.

So in combination with the right diet and exercise, a healthy mind through yoga is what contributes to losing weight.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

There are many steps women can take to improve their health. It is very important for women to remain physically active as they age and focus on the importance of incorporating simple preventive and positive health behaviors into everyday life.

With their numerous roles as spouse, mother, caregiver of children and often parents, women often forget to focus on themselves. Recently however, studies have proven that when women take care of themselves, the health of the entire family improves.

Essentially there are 5 measures to improving women’s health: maintaining regular health checkups, physical activity, a healthy diet, not smoking and remaining safe in the home and during everyday activities.

Regular bone density scans are very important. Having healthy bones is important at any age, but as we age our bones get thinner. However, Osteoporosis is a more of a concern for women, because women are four times more likely to develop this disease than men. Healthy eating habits, regular cardio exercise and a strength training regime are imperative to healthy bones. Women should definitely engage in weight-bearing exercises in order to limit the risks of Osteoporosis. Eating healthy also aids in bone health.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

Overall we are increasing the amounts of beverages we consume, which may be increasing our caloric intake much more that we think. Most of us are not really mindful of what we are drinking, and don’t pay too much attention. While trying to lose weight, we watch the food we put in our mouths, but what about the drinks?

Your favorite drinks may have more calories than an ice cream cone.

Studies show that we're chugging 411 liquid calories daily. Most of us don’t cut back on food because if the beverages we consume, we typically eat the same amount. While we may be trying to watch what we eat, we also need to watch what we drink.

When we chew, our body recognizes and processes the calories we take in. Some experts suspect that the act of eating (biting and chewing), sends signals to the brain that trigger satiety. We have our favorite double whipped mocha coffee in the morning, some soda for lunch, juice with our snack and a cocktail, or two, once we get home from work. There goes our ability to lose weight.

Keep reading for some helpful tips to remember when sipping your favorite beverages.

Water

Though we no longer need 8 cups of water a day because we get so much water from other sources, we do need to drink the stuff! Drinking water can really help with weight loss. Often, our brain says we are hungry, when actually we are thirsty. Next time you think that you may be hungry between meals, drink a glass of water and then wait 15 minutes. If you are still hungry, then you can have a snack. If not, you were probably dehydrated.

Cocktails

Here is the good news: Women who drink one to two servings of wine, beer, or liquor a day tend to gain less weight over time than teetotalers, according to researchers at Brigham and Women's Hospital in Boston. Some studies indicate that regularly drinking a small amount of alcohol may reduce our appetite. Just remember that’s ONE or TWO- anything in moderation can fit into a healthy lifestyle.

Juice

Orange juice makes up most of our fruit juice consumption. If you have a hard time getting enough fruits and vegetables in your diet, then a glass of OJ is fine; however, if you can eat an orange instead of drinking it, that is much better for you. The fiber in an orange is necessary for your diet as well. If you eat enough fruits and vegetables in your diet, than skip the juice. If you absolutely have to have your morning OJ, mix half of the amount you would normally drink with water and enjoy

The bottom line is, when you are trying to lose weight or just eat healthy, no more than 10% of your total daily calories should come from beverages. Remember to check the labels too; some cans have 2 or more servings!