Fitness Tips for the Average American

[Rusty]

What tips do you have for the average person that wants to improve their health?

 

Most people won't stick with a complicated diet or exercise plan, they need simple lifestyle changes that will last.  Here are a few:

 

1.  Don't Diet:  Make lifestyle changes, quick fix diets and exercise plans don't last.

 

2.  Add 1 lifestyle change at a time:  Don't try to change too much too fast.

 

3.  Get Good Sleep:  There is a direct correlation between obesity and poor sleep habits.

 

4.  Don't Drink your Calories:  Soda and high-calorie coffee drinks are a big part of the obesity epidemic that we are experiencing.  And diet soda is no better, artificial sweeteners cause you to eat more food later.

 

5.  Add some form of activity to your day.  All forms of exercise are beneficial.  Take a walk with you wife after dinner each night.

 

6.  Give yourself a cheat day each week.  You benefit from a day of rest, it resets your metabolism, and you are more likely to stick with your plan if you get to enjoy your favorite foods each week.

Edited March 28, 2017 by Rusty

[not on the rug]

Good tips for the average joe. The only thing I'd change is that a "cheat day" is too much. You can and will undo a week's work in 1 day very easily. Make it a cheat meal and even then, don't overdo it.

A burger and fries and a small ice cream is a perfect cheat. An entire pizza and entire carton of ice cream just ruined your week.

 

While I'm not a fan of this mentality at all (because it associates food with emotion and reward) it can be a decent starting strategy for someone with terrible eating habits and a ton of weight to lose.

Edited January 9, 2016 by not on the rug

[Rusty]

While I'm not a fan of this mentality at all (because it associates food with emotion and reward) it can be a decent starting strategy for someone with terrible eating habits and a ton of weight to lose.

 

 

Dietitians and nutritionists would disagree with you.  Cheat days are an important part of sticking with a healthy lifestyle.    

[not on the rug]

Dietitians and nutritionists would disagree with you.  Cheat days are an important part of sticking with a healthy lifestyle.

 

I don't put much stock in what dieticians and nutritionists say. Until those fields catch up with reality, count me out.

 

Do you really think that a day of gluttony can't undo a week of work?

Do you think that equating food and emotion is a good thing? In the real world, that in known as an eating disorder

[DV1]

I like most of the tips but the cheat day is one I'm not sure of. I prefer a goal oriented approach. After you lose the first 20 pounds (for substantially overweight people), celebrate with something you crave but pizza and ice cream might be over the top. maybe a pasta dinner with garlic bread, whatever. I think the most important lifestyle change to make is serious cut back on carbs. Most people eat too many carbs. If you are very active or working out a lot, you can consume some good carbs but most people eat too much bread, pasta, crackers, chips pretzels, etc. 

 

Don't cheat again until you hit the next significant goal. When you reach your goal weight, cheat a little here and there is ok, as long as you can maintain within a few pounds of your goal weight. 

[JHbowhunter]

I try to walk two miles every day. I do 50 crunches every other day on a big medicine ball, really stretches my spine and has solved my herniated disk issues many years ago. On the opposite day I hang from doorway on elbow straps and do 30 knee to chest raises...   I do 50 push-ups every other day. I had to give up weight training (loved benching) but it was contributing to my elbow tendonitis plus I was not dropping the weight I needed if anything I was getting heavier.  I eat a sensible breakfast, good size lunch and try to eliminate dinner 5-6 days a week, but replace it with light, healthy snacks instead... Getting home late from work after 6:30, then eating a big meal and then laying down is the worst thing for my health I feel. Since I shifted to making my lunch my biggest meal of the day and accompanying that with a 2 mile walk around Jersey City - I feel much better and actually started to drop a few lbs.

[Nomad]

Reduce portion size.  One scoop of ice cream instead of 4.  8 oz of steak instead of 16. 

[Rusty]

Reduce portion size.  One scoop of ice cream instead of 4.  8 oz of steak instead of 16. 

 

 

That's so true!!  

[MZW]

The fitness industry makes billions complicating simple math.I don't care what wacky diet trend or exercise you belive it all comes down to calorie deficit.If you burn more calories then you intake you will lose weight.The answer portion control and activity.Dont waste calories on sugar drinks.only drink water.try to get a little exercise everyday and monitor your calorie intake.it will work wonders.

[Zipper]

I started loosing weight, after I cut out eating that Neopolitan Knockwurst I love so much.

[Zipper]

I also burn calories by taking up dancing. It's a great workout!

 

[Nomad]

I started loosing weight, after I cut out eating that Neopolitan Knockwurst I love so much.

How's your 1.5 mile run time holding up?

[JHbowhunter]

I started loosing weight, after I cut out eating that Neopolitan Knockwurst I love so much.

 

Stay the hell out of Luigi's man!  

[Axiom]

All that professional advice is crap.. Loosing weight is simple... Let me put it to U like this.. if you're over weight, stop eating so much.. its that simple.. really, it is.. no complicated diet, no special foods, no counting calories, no Richard Simmons BS... JUST STOP EATING SO MUCH...  either that or just be happy being extra large.. who cares..

[Haskell_Hunter]

You mean drinking 18 beers, eating 2# of smoked beef brisket, summer sausage, horseradish cheese, spicy beef sticks, a TAYLOR HAM, egg, and cheese sandwich, and of course house special low mein can spoil a week's worth of "good eating"?  I'll tell you what else it does, it really messes with your annual physical two days later when the lab results come back and your GP is wondering how you're still alive (yeah, true story...).

Edited February 2, 2017 by Haskell_Hunter