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dr.swisher

Dr. Swisher’s 10 Exercise Tips

Try incorporating these simple but effective exercise tips into your daily routine and move towards your fitness goals!

1. Exercising is the primary way to increase your metabolism

As we age, our metabolism naturally slows down. The only way to combat that is through aerobic exercise.

2. It’s easier to not eat something than to try to exercise it off

Jogging one mile burns about 100 calories. If you are not planning on jogging that extra mile, don’t eat that extra cookie.

3. Turn off your electronics!

Whether you are watching television, working on your computer or playing video games, you are sedentary. Watching more than 3 hours of television per day generally leads to weight gain. Turn off the electronics and do something outside, if possible.

4. Exercise with a partner

Being accountable to someone helps to motivate you and keeps you on track. Not only do you not want to let yourself down, you don’t want to let your friend down, either. Set a specific time that you plan on meeting up with someone to exercise together.

5. Keep it simple

You don’t have to make a big fuss of exercising. Just put on your tennis shoes and walk in your neighborhood or up and down your stairs. The more you have to do to get ready to exercise, the less likely you’ll be to do it.

6. Exercise every day, even if you don’t have time

Even if it’s a very busy day, generally, people will get their shower in. It may be a short shower rather than a long, relaxing one, but it’s done. Same should go for exercising – even on a busy day, you can squeeze in 20 minutes of exercise.

7. Take the stairs

Who needs a stair climber when you can simply take the stairs. This is a great way to get in some extra aerobic exercise during your work day.

8. Use a pedometer

The average person should take 10,000 steps per day. This sounds like a large number, but it’s not. Using a pedometer allows you to be aware when you’ve been a little less active on a particular day, prompting you to exercise or go for a short walk (a 15 minute walk could add 2,000 steps to your day).

9. Exercise even when it’s cold

You may not want to go out for a walk when it’s cold outside, but your body will burn more calories to stay warm, allowing you to get a little more out of your exercise routine that day!

10. Make it fun

Many different activities count as exercise – dancing, boxing, yoga, basketball, gardening or swimming. It’s easier for you to get moving if you enjoy what you’re doing, so find an activity you like and get started.

Dr. Swisher’s Best Healthy Living Tips

Stuck in rut? Fallen off track? Try some of Dr. Swisher’s best diet tips to help you get back on track and start heading towards weight loss success.

1. Get back to basics – count your calories

Think of calories as “food money” you have a certain amount of calories that you can budget among the foods that you eat each day. If you spend/eat more than the allotted amount of calories, you will gain weight – whether those calories are coming for proteins, carbs or fats. All excess calories are stored as fat in your body.

2. Don’t drink your calories

Many people don’t count the calories in their drinks. A few drinks at a party may have as many calories as a whole meal.

3. Portion Control – don’t eat anything larger than your fist

In reality, you don’t have to deprive yourself of the foods you enjoy and never eat them for the rest of your life. You just need to learn to eat a little less of them.

4. Don’t fad diet – live healthy

Fad diets fail because once you go off the diet, you go back to your “normal” habits. In which case, you will, of course, go back to your “normal” weight. Make a commitment to change the way you live. Make small but sure changes in your eating habits that you can adhere to long-term.

5. Pack your lunch

It may take a little more time initially to pack your lunches for work, but once you start and get the right foods at the grocery store, you’ll find that it only takes 5 minutes in the morning. Bringing your own lunch gives you more time to work at eat, generally decreases the amount that you are eating, and gives you a greater variety of food. Even a healthy frozen meal or a can of soup would work!

6. Avoid buffets and fast food restaurants

The average meal at a fast food restaurant (hamburger, fries and a drink) contains about 1,500 calories. This is your entire allotment for the day in one meal. Stay away from the extra grease, preservatives, and who knows what else at the fast food joints. Of course, if you are going to a buffet, you are going to “get your money’s worth” and eat too much and regret it later. Just don’t go.

7. Do not go back for seconds

Serve yourself an appropriate portion of food and don’t go back for more. The seconds will only go to your waistline.

8. Use a salad plate when eating

Using a smaller plate will allow you to control your portions. The same fist-size portions will fill up a smaller plate easily and you will not feel like you are shorting yourself.

9. Slow down your eating

Your brain takes 15 minutes to process that you have been eating, then triggers the hormones that tells you that you are full. If you eat too quickly, you may overeat by the time your body tells you to stop. Take your time. Chew your food more. Talk with your friends and family at mealtime. Put your fork down between bites.

10. Do not compare your eating habits to those around you – they’re all fat!

In America, “normal” is not the norm. Everything is supersized. 70 percent of adults in America are overweight or obese. If you feel like you’re eating like a bird compared to those around you, realize that you are eating the normal amount, and they likely need to lose a few pounds.