Eat foods high in fiber and water

Foods that are high in fiber and water are categorized as low-density foods. To some, this may not be a new way to loose weight, but to others eating low-density food is one of the best new ways to loose weight. It is recommended to increase this type of food because it is lower in calories while being more filling. Less food is eaten when a person isn’t hungry. Some low-density foods include the following:

• Fruits-high in water, high in fiber, low in calories
• Vegetables-high in water, high in fiber, low in calories
• Whole grains-high in fiber, low in calories, slow to digest
• Protein-low fat, low calories
• Dairy-low fat, low calories

Choosing low-density foods is about ratio; you want foods that are high in fiber and water with a low calorie count.

Eat monounsaturated fats

It may seem like eating fats will make you fat, but that is not the case when it comes to monounsaturated fats. Increasing monounsaturated fats is one of the best new ways to loose weight. Belly fat is the bothersome fat that intertwines around the internal organs. This fat type is called visceral. It is believed that consuming monounsaturated fats decreases body core fat. The foods that are high in monounsaturated fats include the following:

• Olives
• Nuts and seeds
• Dark chocolate
• Olive oil
• Peanut butter

Drink lots of water

Water won’t wash away the calories, but it is believed that drinking water before meals reduces the calorie intake at the meal. Room temperature water is best for someone who is dehydrated, but for weight loss, the water should be cold. It is thought that the warming of the cold water by the body and the absorption of the cold water by the body burns additional calories.

Get adequate sleep every night

There are two hormones that affect calorie intake. One is the hormone ghrelin and the other one is leptin. Each have different affects on the body when it comes to weight loss. When someone doesn’t sleep much at night, it can change the way hormones are released. This can happen as soon as the second night of inadequate sleep. There is an increase in ghrelin and a decrease in leptin. Ghrelin is an appetite hormone and leptin is a hormone related to satiety (feeling full). An increase in ghrelin often affects the type of food eaten or craved, which tends to be sugary foods and fatty food.

It is best to keep counting calories and to continue with exercising while incorporating other new ways to loose weight. One of the best new ways to loose weight while walking and doing everyday activities is to buy a fitness shoe like StepGym shoes. These shoes will make the body work a little harder with every step to firm, strengthen, and burn calories more efficiently.

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TAKE THE LONG WAY

Walking from the back of the parking lot instead of from the closest open parking space in the parking lot will add step to your day, which means additional calories burned. This easy way to exercise is something everyone can do and include in a daily routine. Going the long way to a store in a plaza or mall is another easy way to add exercise to your routine.

TAKE THE STAIRS

It is tempting to take the elevator because it is fast and convenient or even to walk up a ramp instead of using steps. Taking the steps will not only burn more calories, it will strengthen and firm muscles faster than just simply walking. If there is extra time, go up the stairs, go back down, then up again to go to your destination.

WALK INSTEAD OF DRIVING

You can walk to stores, coffee shop, or church when you live close instead of driving. Depending on your shoes, you can wear comfortable walking shoes and then change into the shoes that match your outfit when you arrive. If you live far from places to walk to, you can park several blocks away from your destination and walk to and from your car to add another easy exercise.

CLEAN YOUR HOUSE

House cleaning isn’t exactly fun or relaxing, but you have to do it anyways, so make cleaning an easy way to exercise. Basic cleaning can be exercise when you do lunges as you vacuum or go up and down the step stool a few extra times when cleaning the top of the refrigerator or other hard to reach places

DO YOUR YARD WORK

It may be fast and convenient to pay a neighbor to cut your grass, but you are missing out on an easy way to exercise in addition to enjoying the fresh air and scent of newly cut grass. Digging, moving lawn furniture, planting, and raking all will burn calories and increase fitness.

PLAY WITH YOUR KIDS

Doing any sport with adults or children is another easy way to exercise. Running after kids, playing on the playground equipment, and playing catch are all not only easy ways to exercise but lots of fun also. The extra time with kids is good for building and maintaining a relationship with them.

USE WEIGHTS

Using ankle weights or small hand weights are an easy way to exercise. Ankle weights can be worn almost anywhere. Leg lifts with weights can be done while sitting at a desk or while watching TV.  Small hand weights or weights on wrists can be used when sitting watching sports to easily incorporate exercises.

Buying a fitness shoe, like the StepGym shoe, to wear while walking is an easy way to make your muscles work harder with every step to burn more calories while firming up thighs, buttocks, and stomach.

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Besides the usual benefits of exercising, during the winter months, exercise during the winter has the following advantages:

• Prevents “winter blues”
• Improves immune system
• Eliminates “cabin fever”
• Reduces winter weight gain

Of course there are the usual exercises that can be done inside at the gym or with exercise equipment at home, but it doesn’t have to be limited to indoor exercises. First check with your doctor that there is no problem with outdoor exercise during the winter if you are unsure or have any health issues.

Exercise can warm you up and make the temperature seem as much as 30 degrees warmer. So before you head out to exercise outdoors, dress in layers because once you get moving it will seem much warmer. You will also want to replace those layers after you exercise and you begin to cool down. Here is a suggestion for layers:

1. Synthetic material (like polypropylene) that will draw sweat away from your body, this layer should be thin
2. Fleece material for insulation and warmth
3. Waterproof outer layer that is breathable

Avoid cotton, which will hold dampness and moisture in. Many people will overheat with a heavy down jacket or vest. Vests can be useful because it helps keep the torso warm while allowing for more movement. If you are leaner or it is especially cold, you can add a vest.

Asthma doesn’t mean you can’t exercise outside when it is cold, but you will want to put a scarf over your mouth or wear a facemask.

Even when you have the blood pumping, you will need to be conscious of your extremities that may not be staying warm enough. Again, it depends on the temperature. The colder it is, the more you will need to watch this. A second pair of shoes for the winter that are ½ a size larger than you normally wear will allow you to wear an extra pair of socks for warmth or to wear thermal socks, which are very thick. Choose mittens and gloves that are lined with fleece or wool to keep your hands warm. Don’t underestimate covering your head even if it gives you “hat hair”. About a third of you heat can be lost through you head, so make sure you have a hat or hood when outside in the cold.

Some recommendations for outdoor exercise are the same for the winter and for summer. Wear sunscreen and drink plenty of fluids. Sunscreen will protect your skin from the sun reflecting off the snow. The moisture in lotions will also protect your skin from windburn. Exercise causes sweating, increased urination, and heavier breathing, these all can contribute to dehydration no matter what the temperature is.

When weather limits your outdoor exercising you can increase the effectiveness of everyday walking with an exercise shoe like the Stepgym shoe. To get prices and ordering information to buy fitness shoes, go to Stepgym.com.

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Some drawbacks to going to a fitness center to exercise:

• Monthly expense
• Have to pay even it you don’t make it to the gym (member)
• Expensive to pay per visit (non-member)
• Cost of gas to drive to fitness center
• Time consuming
• Expense of fitness classes
• Childcare costs

Alternatives to going to a fitness center or gym to exercise:

• Work out at home
• Wear fitness shoes
• Bicycle
• Walk
• Jog, run, walk
• Swim
• Hike

Many alternative activities will be free or cost little and will still get you in shape and help with weight loss. Even working out at home can be inexpensive if you use milk jugs filled with sand, bags of sugar or flour, chairs, and step stools around the house. Walking is a fitness activity that almost everyone can do. It is a great way to get started and you can begin without spending any money. Jogging, hiking, running, and other activities have more flexibility in cost and time.

When time is limited some people choose to wear a fitness shoe to stimulate their muscles while walking for fitness or just walking during their daily activities. Fitness shoes are a great way to maximize the benefits of walking. Some people may not feel like they can afford a good fitness shoe because they are more expensive that a cheap gym shoe, but they will last longer. Plus if you have a second pair of shoes for walking, you won’t wear out you everyday shoes as fast.

Initially, the expense of a fitness shoe may not seem worth it, but it is not like a gym membership that you have to pay monthly and fit into the budget. Buying a fitness shoe will cost you the price of the shoe one time but give you nearly unlimited opportunities to get in shape. A good fitness shoe is worth the cost because of the following benefits:

• Firms buttocks
• Strengthens back
• Tones thighs
• Burns calories
• Corrects posture
• Reduces belly fat
• Cushions impact on knees
• Defines calves

When you decide to fit buying a fitness shoe into your budget, go to Stepgym.com to find out more about Stepgym fitness shoes and the benefits to wearing them.

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Walking in a fitness shoe, like the Stepgym shoe, will encourage the body to work harder. This will allow different muscles to be utilized. Changing from traditional walking shoes to a fitness walking shoe will workout different muscles.

Advantages of cross training including the following:

• Works out different muscles groups
• Discover new interests in another exercise
• Reduces boredom with walking or other exercise
• Less risk of injury from overuse of a muscle group
• Increases success of fitness routine

If you are training for an event and have a limited amount of time, you might need to reconsider cross training because one less day training may reduce the efficiency of training to place well at an event. On the other hand, you may be less likely to skip a day of training for the event and do nothing if you plan in some cross training so you don’t get burned out on your training routine.

For runners, bicyclists, swimmers, skiers, football players, and other athletes, cross training with walking can be a good cross training choice. It can let you include friends and family who don’t participate in your fitness activity of choice, in your fitness routine. It gives muscles time to recover from a heavy workout in other activities. Walking can contribute to feeling peaceful and relaxed. This can be very helpful when heavily training for an event.

If walking is your main fitness activity or you use walking for cross training, you will get the maximum muscle use with fitness tone shoes like Stepgym. To learn more and order a pair today, go to Stepgym.com.

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Warm up exercises before walking are more important when you are walking first thing in the morning or after extended time lying down or sitting. Just doing chores around the house, errands, and yard work provide a little warm up to the muscles. If you are one of the people who are wearing the Stepgym shoe, instead of a traditional walking shoe, you will want to include warming up your muscles before beginning walking.

The reason for warm up exercises before most physical activities is to prevent injury. Walking is a physical activity and the muscles will benefit from warm up and stretching exercises. A tight cold muscle is less flexible and is at a higher risk for stains and pulls. Warm up exercises prepare the body for exercise by doing the following:

• Increase blood flow to muscles (including the heart)
• Increases heart rate gradually
• Increases breathing (oxygen intake)
• Increases oxygen to delivery
• Increases temperature (warms) muscles

Warming up for about 5 minutes is sufficient for most walks. If you are planning a longer more vigorous walk increase the warm up to about 10 minutes.

Warm up exercises can be as simple as walking slowly at the beginning and increasing the rate and strides of each step. Warming up before walking can include simple exercises that are followed by stretching. Stretching can also be done after warm up walking before increasing walking rate and stride.

Some warm up exercises for walking:

• Skipping (be sure toes are pointed forward)
• Slow walking (window shopping pace)
• Hip circles (large circles in both directions)
• Inch worm (put hands in front of feet on ground “inch” forward, follow with feet and repeat)
• Jumping or hopping in place

When doing any warm up or stretching exercises that include lifting one foot off the ground, be near a chair, tree, or other object that can provide stability if you are unsure of your balancing abilities.

To maximize the benefits of walking wear the Stepgym shoe. It is designed to increase the benefits of walking and firm up muscles more quickly than walking in traditional shoes. Buy your Stepgym shoe, Toning Shoes, today.

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