STARTING LIFESTYLE CHANGES
11/05/21 08:45
Starting Lifestyle Changes? Here are some tips:
1. MONITOR EXERCISE:
American Heart Association recommends:
* Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
* Add moderate to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
* Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
* Gain even more benefits by being active at least 300 minutes (5 hours) per week.
* Increase amount and intensity gradually over time.
2. TRACK YOUR CALORIES DAILY:
Many apps available but I recommend https://www.calculator.net/calorie-calculator.html. Keep a food dairy daily - use an app - many good ones out there - MyFitnessPal, MyPlate
3. WATCH YOUR DAILY SUGAR INTAKE:
The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
The USDA Dietary Guidelines recommend that adults get no more than 10 teaspoons or 40 grams of sugar a day - a third of the current average.
4. DAILY WEIGHING:
Use a bluetooth scale - I recommend https://renpho.com/products/smart-body-fat-scale-basic
5. Change is incremental and happens over time so BE PATIENT
1. MONITOR EXERCISE:
American Heart Association recommends:
* Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
* Add moderate to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
* Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
* Gain even more benefits by being active at least 300 minutes (5 hours) per week.
* Increase amount and intensity gradually over time.
2. TRACK YOUR CALORIES DAILY:
Many apps available but I recommend https://www.calculator.net/calorie-calculator.html. Keep a food dairy daily - use an app - many good ones out there - MyFitnessPal, MyPlate
3. WATCH YOUR DAILY SUGAR INTAKE:
The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
The USDA Dietary Guidelines recommend that adults get no more than 10 teaspoons or 40 grams of sugar a day - a third of the current average.
4. DAILY WEIGHING:
Use a bluetooth scale - I recommend https://renpho.com/products/smart-body-fat-scale-basic
5. Change is incremental and happens over time so BE PATIENT