Despite what the weather may bring, spring is here and summer is just around the corner. It’s time to reach way into the back or your closet, pull out your warm weather clothing, and hope everything still fits. If like me, you put on a few extra pounds during the winter months don’t dismay—it’s not too late. According to Phonenix Carnevale, personal trainer, martial artist, and fitness guru, you can peel off that winter weight with ease. Here are her suggestions:
1. Don’t drink your calories.
Eliminate all sodas and alcoholic beverages. We know it’s not easy especially when confronted with all those early evening prix fixe dining specials (vino included), all-you-can-drink mimosa brunches, and recession busting happy hours. It’s an exercise in will power, but the pay off is worth it—a loss of 200-600 calories a day. One pound of fat is only 3500 calories, do the math.
2. Add intervals to your workouts.
Are you bored of doing the same workout everyday? Mixing up your routine with quick interval training will add interest and burn extra calories without extending your workout time. Add in 60 seconds of explosive sprints or jumping jacks a few times during your work out and push yourself past your comfort zone. For cardio, instead of just running at a steady pace try this cycle: run for 2 minutes, jog for 1 minute, and sprint for 30 seconds. In 30 minutes you can burn up to 350 calories.
3. Keep a food journal.
Did you know drinking 3 cups of coffee with milk and sugar is equivalent to eating a candy bar? Did you notice that you drink on average 3 cups of coffee a day? Most people are blissfully unaware of their eating habits, but not so unaware of the results of mindless munching. A diligently kept food journal will let you know what you are eating and how that may be affecting your weight, energy, and overall health. Your journal will help you solve the mystery of why you are starving every day by lunch (inadequate breakfast, perhaps) where those extra pounds came from, and how you need to alter your diet to achieve the results you want.
4. Walk, whenever you can.
Take the stairs instead of the elevator. Get off your bus or train one stop early and walk a few extra blocks. Take your dog on an extra long walk. Don’t pass up the chance to shave off a few calories here and there, it all adds up.
5. Relax.
This may be one of the most difficult things to do and it almost seems unfair to say it, but you have got to relax. In addition to all of the other negative health effects that stress and anxiety have on the body, stress hormones can increase weight gain. In effect, worrying about your weight can cause you to have more to worry about. Stress activates the production of cortisol, a hormone that may slow your metabolism and increase fat storage.
Fitness expert, martial artist, author, boxer, and on camera host, Phoenix Carnevale is on a mission to lead people to healthier lives. She believes that the path to a better lifestyle comes from balancing the mind and body and the joy and the pain. Certified under NASM and ACE, Phoenix is also certified as Weight Loss Specialist, Spin instructor, urban rebounding instructor, and can work with pre and post natal clients and special populations.
By Dan Laureano, Apr 15, 2009
I like to cut booze and coffee out of my diet periodically, for health and fitness reasons, and I find that, after my psychological and minor physical withdrawals, without both I a) have more natural energy to burn, b) sleep better, and c) metabolize my food better. I see significant results at the gym and improvement in my mood and stress. I always wonder why I drink booze and coffee, at all, every time I quit, but appreciate my commitment to health and notice my moderate consumption of at least booze while I'm off the wagon.
By Carolyn Schlicher, Apr 30, 2009
The "relaxing" thing is the most difficult for me. I get into this phase that "I'll just get one more thing done," or "I slept in a little, that should be enough." Great pointers, and a good reminder for me.
By Elly G, May 01, 2009
I’m a coffee addict and I drink 4 – 5 cups a day… I need to cut back now :(
By Holly C, May 01, 2009
It is possible to cut sugar out of coffee- I did, and even managed to get my honey to as well. The milk is another story! But we're using a lower fat version. Aside from drinking it Italian style, standing up in teeny cups, we're as trim with coffee as we can get. We also ditched most juices in favor of a splash of juice in seltzer water (check out soda club usa for home seltzer machines). These are two changes that stuck - now we need to add some more, as a few too many carbs have crept back in! :D
By Holly C, May 01, 2009
And I love the intervals tip too- I will try to work that one in. I know it intellectually, but I have to really realize it, make it happen, not just be aware of it. I try to do it, but am inconsistent.
By Laci Chiodo, May 19, 2009
I like the tip about adding intervals to your workout. It seems like an easy way to burn a few extra calories and keep your workouts interesting. Thanks for the tips!
By Kaya G, May 22, 2009
I try to remember to drink 1-2 glasses of water before each meal. It prevents me from overeating. my weakness is blueberry muffins mixed with yogurt. once i start, look out:D
By heather b, May 26, 2009
WOW, it sounds hard! but realistic. Now how long will it take to lose the 5 pounds if all is followed correctly?
By Amy E, Jun 05, 2009
I did not know coffee had that much sugar. I do use a no-cal sweetener but still good to know. I struggle with relaxing and when I actually make myself relax for a day I see what an impcact it has on the rest of my week.
By Krissy, Jun 16, 2009
small meals throughout the day really do help. i eat little healthy snacks twice a day and breakfast lunch and dinner... when i eat and stay active i lose weight... also mix up the exercises dont want your muscles to get bored =P
By Karyn Polewaczyk, Jun 22, 2009
I gave up hard alcohol last July, and between then and December (when I had a New Year's Eve tequila shot and allowed Patron, Ketel One and Bacardi back into my life), I lost not five, but ten pounds. It wasn't just the abstinence from drinking that did it; it was also the abstinence from the activities that swirled around drinking, such as greasy spoon breakfasts the morning after a hard night out; poor sleep habits and 'drunk munchies' that would kick in come 2 A.M. My skin also cleared up significantly, and I was happier overall. Wait - why do I drink, again?
By Kara P, Jun 24, 2009
I recently cut out the soda, I was drinking 2-liters of Coke within two days. Not to mention the soda's I had while out. I now drink water instead, I do splurge on the occasional tea or small Coke. I went through severe withdrawals, but I'm now proud of my progress. It was hard to do, but I'm up to 4 or 5 bottles of water a day.
By K.Shenz., Sep 03, 2009
I think that # 3 and # 5 are the hardest one for me.
Relaxing is tough because I'm a natural worrier - I don't know where I got this from! I worry about EVERYTHING. The only time I relax is after a good long hard run - and that's because my body and my mind is just too tired to think of anything other than resting.
The food journal thing - I feel like I have better things to do. It's so easy these days too - to keep up with what you're eating and the number of fat/calories/etc - with online software and what-not. I kept up for a good year. Then I just slowly drifted away.
By Melissa L, Oct 14, 2009
How long? A week? A month?
By Marilyn P, Oct 25, 2009
My problem is that I eat when I get bored, then I feel guilty and stress out on how big I have gotten. My daughter is 3 and I had lost all of the baby weight. Now I find myself about 30 pounds heavier than what I used to be. I don't feel attractive and I look a hot mess in my clothes because I have this belly that hangs over my jeans. I am glad to hear that if I only cut out sodas and the occasional glass of liquor that it would help me cut some of the calories.
Thanks a bunch!
By Renee J, Jan 30, 2010
all of these things are important! i have cut beer and soda out of my diet and just started doing intervals. i have lost 6 pounds this year. i hope to lose all my extra weight before the year is up (i've got 15 pounds to go!)