![]() ![]() Combine walking with strength training 30 minutes a week to help build muscle. Walking is one of the best ways to help increase your body's strength and stamina, and you should set 10,000 steps every day, or a minimum of 30 minutes, as a goal. But Oz and Roizen recommend daily physical activity to benefit overall fitness. Of course, exercise is vital to burning calories. Read labels, and trade white foods for those with whole grains to add fiber and good carbs to your diet. Highly refined foods spike our blood sugar levels and make us tired and overweight. They include pasta, rice, cereal, bread, crackers and baked goods - foods that contain ingredients such as enriched flour, bleached flour and white sugar that have been stripped of their nutrients. White foods are typically foods that have been highly processed. Most Americans eat too much white food, too. Aim to eat foods that contain less than 4 grams of sugar per serving.īut sugar is just the beginning. For example, one can of soda contains about 39 grams of sugar per serving. It's not only the sugar in your morning coffee that adds up, but also, it's the hidden sugar in processed foods and beverages. The average American eats 31 five-pound bags of sugar every year. The ultimate goal is to reduce your abdominal body fat. The number on the tape measure holds more weight than the number on your scale. On this diet, the goal is to measure your waist at 32.5 inches (83 centimeters) or less if you're a woman and 35 inches (89 centimeters) or less if you're a man. Following the program could mean losing two inches in two weeks.Īccording to the Centers for Disease Control and Prevention, the average American woman's waist size is 37 inches (94 centimeters), and for men the average is just shy of 40 inches (102 centimeters). Their diet and best-selling book, "YOU: On a Diet," explains how we can control our weight when we concentrate on trimming our waistlines. Mehmet Oz and Michael Roizen have a 14-day plan to redefine how you eat and to add daily exercise. ![]() When we carry extra fat around our belly, as opposed to our hips or thighs, it increases our risk of developing heart disease, high cholesterol, diabetes, hypertension, stroke and some kinds of cancer. Whatever you call abdominal fat, abdominal obesity is not a joke. ![]()
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