The best way to not just slim down, but keep that weight off, is to stick to a steady and achievable weight loss goal. Experts say aiming your efforts to lose within the one to two pound range per week is ideal.
So, what exactly will that take? The solution to lose one pound is as straightforward as cutting and/or subtracting 3,500 calories per week. With simple math, we can break that down into a burn of 500 calories per day, and we’ve got you covered with some activities to do just that below. Choose your favorite, and see your way to a slimmer, long-term you.
1. Zumba: One hour, moderate intensity; 536 calories
Love to dance? For many, Zumba helps burn calories without ever feeling like a chore. The fitness activity combines choreographed dance and aerobics to get your heart rate going and your dancing feet moving. You might even learn a new move or two that you can use on your next night out on the town. Find a class near you, here. To ensure you’re reaching a moderate intensity and burning those 500 cals/hour, you should be able to talk, but not sing throughout your workout. For even more of a burn, power it up further to high intensity, which will mean you’ll feel slightly out of breath and unable to engage in conversation during the routine.
Goal(s): Lose a combined total of 150 lbs
Six months ago, Laura Meier joined LifeVest, and set out with her husband Brice on a mission to lose weight. They planned a trip to the Caribbean as motivation, and began making significant changes that would move them towards their goals. Each now two clothing sizes smaller and two energy levels higher, the two set sail this week and are ready to celebrate.
“We’re looking forward to enjoying [the trip] together and being motivated to continue on,” says Laura who’s over halfway to her goal of losing 50 pounds. Brice has exceeded the halfway point towards his goal, too, down 65 pounds and on his way to 100.
Laura was initially motivated by the opportunity to earn money through LifeVest. However, this quickly became merely an added benefit of the experience. She earned a FitBit early into her program and soon after bought Brice one too, and it was at this point that Laura decided to make her LifeVest journey one that would last for life. Together, the couple began powering up their step count, and benefiting from the results.
“Brice has problems with sciatic nerves and back pain, and he used to hardly be able to make it to the corner with me,” says Laura. “Now, he’s sometimes walking 40,000 steps per day because he’s feeling so much better by getting the weight off and getting active.”
Through the weight loss, Brice has been able to relieve some of the pressure from his knees and back, and Laura says she feels better about herself than ever before. They’ve decided they won’t be stopping once they reach their weight loss goal, but instead continuing to find new ways they can lead a healthier life together. Laura shares some advice on what’s worked for them so far, and how her and Brice are make the changes together.
Packed with vitamin C and containing 95% water, cucumbers are a LifeVest summer favorite. Thinly sliced with some onions, and a splash of oil and vinegar, and they easily become a refreshing side that won’t weigh down the rest of your meal. Make that same plate a snack, and it won’t weigh you down either.
Luckily, cukes run rampant in gardens this time of year, so there’s plenty of them to both snack on and lighten up pasta recipes like this. Here, their crispness compliments creamy, roasted eggplant that gets tossed with an Asian sesame sauce over soba.
Soba is a type of noodle made from buckwheat flour, which gives it a nutty flavor and also boosts it with protein. Lower in calories than traditional pasta, we love it as a way to add some variety to pasta night, especially when working with Asian flavors. Be sure to look for “100% buckwheat” on the package to get the most nutritional benefits. We recommend Eden, our go-to brand.
Between hot dogs on the grill, beer in the cooler, and chips on the picnic table, we all know how easy it can be to take in excess calories at those summer BBQs. But how about shedding a few extra calories instead? That can be easy too, and just as social as clinking glasses with your neighbor next door. With the 10 lawn games below, we guarantee you’ll fit in a few laughs while sizzling away some calories. Do an energetic victory dance once you win, and you’ll burn even more. And probably add another laugh to your day, too.
So as August kicks off this weekend, forget spending summer sitting around stagnate in lawn chairs. Invite a few friends over or meet at the park. And whether you want to become a croquet champ or you’re more of a frisbee fan, let the games begin.
Oh, and if you’re ready to play with the big boys, we also recommend considering this.
10 summer lawn games that burn an easy 150+ calories
By Jessica Ann Dogert RD, LDN, CPT
Summer SLIM-DOWN Foods
With summer season in full swing, we all desire to control cravings, banish belly bulge and de-buff that gut of ours to look good in a swimsuit. LifeVest friends, start adding one or all of these scrumptious slim-down foods into your daily health routine.
Why it’s slim-down savvy: Omega-3 Fat
Salmon is an excellent source of omega-3 fatty acids, which studies show may help control appetite, increase calorie burning and decrease the amount of fat your body stores.
Why it’s slim-down savvy: High water-content
“Lose weight.” Year after year, this remains the top ranking resolution made by goal-setters across the nation. Perhaps you’ve made that goal once or twice yourself. Maybe it tops your list every January. As part of the process towards becoming your healthiest self, it’s not a bad aspiration to lay out on the table. But lay it out, and spread it out, you must.
The hard truth is, 35% of us who make New Year’s resolutions break them by the end of the first month. And only 23% of everyone who makes a resolution will fully see it through to completion. So what’s the solution to sticking with your resolution? If you want to avoid putting the same goal on repeat every New Years, you need to break your objective down into small, achievable steps.
When it comes to losing weight, that means drawing up specific plans geared towards both your diet and exercise routine. What better place to start than in your soup bowl? We’re calling it your healthy eating soup-lution.
Whether striving to slim down or not, soup can be a great way to detox without feeling like you want to scream “more ice cream please.” We could all benefit from eating a bit healthier, and nowhere in that goal should depriving yourself be included. Juice diets? No thank you. At LifeVest, we’re all about drinking our juice, and having some soup, too. Check out these 14 soup recipes to jumpstart your 2014 in a warm & healthy, satisfying style. Consider making a plan to cook up one per week. Small steps like this can help you stick to your health-based goals, and make your big picture ideas come to life.
14 Soup Recipes to Jumpstart 2014
Coconut Sweet Potato Spinach Soup via Many Kitchens