Healthy Living Fall 2015

Tony Magden Owner, Certified Personal Trainer Tony has been involved in athletics and fitness for the majority of his life. He grew up competing in a variety of sports and was an NAIA All American Swimmer during his four years at Linfield College, where he earned a degree in Business and Physical Education.

With more than 20 years of experience in athletic training, he has worked with a wide range of individuals with varying fitness abilities. Tony’s background includes providing one-on-one personal training and teaching group classes, training and developing swimmers at all levels as the head coach of Hillsboro Heat Swim Team and the Weight Room/Aquatics Manager of the NIKE World Campus fitness facilities. Tony has an abundance of energy and passion to assist in helping an individual achieve their goals. Tony understands the value and importance of physical fitness to improve one’s overall quality of life. Fitness Together has given him the chance to operate a studio that will help change his clients’ lives for the better.

Kathy Betts

CHRIS DICKERSON Certified Personal Trainer Chris graduated with a Bachelor of Science from Pacific University in Forest Grove, Oregon. Chris played a variety of sports while growing up and received a football scholarship for his studies at Pacific University. After college, he became a professional kickboxer and MMA fighter. Chris enjoys biking, working out, traveling, and playing basketball. He is a big advocate for a healthy lifestyle by staying active and eating clean, non-processed foods. Chris has nearly 20 years of training experience, ranging from physical therapy and personal training to working with NFL and UFC athletes. He is an NASM and ASFA certified personal trainer, a NASM certified Corrective Exercise Specialist, and a NSCA-CSCS certified strength and conditioning coach. Chris is looking forward to bringing his background and expertise to our clients at Fitness Together to help them achieve their goals, whether that might be weight loss, flexibility, or mastering a new sport.

Certified Personal Trainer Kathy graduated with a degree in Exercise Science from Cornerstone University in Grand Rapids, Michigan. She grew up playing a variety of sports (soccer, basketball, softball, tennis, golf and cross country) and went on to play NAIA Division II soccer and softball at the collegiate level. Kathy enjoys staying active by biking, hiking, kayaking, playing tennis and soccer. “You have to pursue a healthy lifestyle!”

She believes in keeping yourself healthy both physically and mentally. “One of our greatest blessings is our health, and we need to treat our bodies with respect.” She is certified through ACE and her favorite part of her job is helping clients reach their fitness goals.

Tony Magden & Nicole Bice

“I began to stop making excuses and start being responsible for my actions and my health.” Read more about Nicole Bice’s success story on page 7.

CALL TODAY • 503.928.8008• 7417 SW Beaverton Hillsdale Hwy. Ste. 500 • Portland, OR 97225 • www.fitnesstogether.com/or

FITNESS FACTS

Medicine Ball

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FUNCTIONALTraining?

What is...

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n the past few years, I’ve seen a huge transition in the fitness industry. More and more people are using functional training, and some argue it’s the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.

Functional (fuhngk-shuh-nl) 1. capable of operating or functioning 2. capable of serving the purpose for which it was intended Based on that definition, you can draw many conclusions as to what is functional. Depending upon who you ask, you will most likely get a diverse variety of responses as to what is functional. All human movement is a combination of various functions. Human movement cannot take place without muscular function.

According to the functional training “experts”, functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an un-stable environment. Many of the experts feel that performing exercises that mimic activities or specific skills is the most effective way to train, regardless of one’s goal.

Functional Fitness training equipment

Jumprope

Kettle Bell

Resistance Bands

OVERCOMING OBSTACLES:

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WHAT’S HOLDING YOU BACK?

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“I’m too tired to exercise.”

espite all the life-changing benefits, many of us still think of exercise as a chore, something that we don’t have time for, or something that’s only suitable for the young or the athletic.

There are many commonly-held myths about exercise that make it seem more arduous and painful than it has to be.

Overcoming obstacles to exercise starts with separating fact from fiction.

Common reasons why we don’t exercise

“I don’t have enough time to exercise.”

Even short, low-impact intervals of exercise can act as a powerful tool to supercharge your health. If you can make time for a 15-minute walk with the dog, your body will thank you in many ways. If time is tight, you can multi task by exercising while watching TV or chatting on the phone, for example.

“Exercise is too difficult and painful.”

Consider “no pain, no gain” the old fashioned way of thinking about exercise. Exercise doesn’t have to hurt to be incredibly effective.

You don’t have to push yourself to the limit to get results. You can build your strength and fitness by walking, swimming, playing golf, gardening, or even cleaning the house.

Regular exercise is a powerful pick-me-up that can significantly reduce fatigue and make you feel much more energetic. If you’re feeling tired, try taking a brisk walk or dancing to your favorite music and see how much better you feel afterwards.

“I’m too old to start exercising,” “I’m too fat,” or “My health isn’t good enough.”

It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Exercise is a proven treatment for many diseases—from diabetes to arthritis.

Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.

“I’m not athletic.”

Do you hide your head when the tennis ball approaches? Are you stumped at the difference between a foul ball and a free throw? Join the ranks. Don’t worry if you’re not sporty or ultra-coordinated. Instead, find an activity like walking, jogging, or yoga that makes you feel good to be in your body.

“Exercise is boring.”

Sure, pounding on a treadmill for an hour may not be everyone’s idea of a good time. But not all exercise has to be boring; just about

everyone can find a physical activity they enjoy. Try playing ping-pong (table tennis) or activity-based video games with your kids.

So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, or tennis, for example— can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

“I can never stick with an exercise routine long enough to reap the benefits.”

It’s true, the longer you stick to a consistent exercise schedule, the better you’ll feel. But remember, when it comes to exercise, a little is always better than nothing. If you exercise for 30 minutes now, you’ll feel better today. On average, it takes about 4 weeks for an activity to become habit, so commit to an exercise schedule for that long. Finding activities you enjoy will make it much easier, as will working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.

Reaping the benefits of exercise is easier than you think!

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Moderate exercise means two things:

If that still seems intimidating, don’t despair. Even just a few minutes of physical activity are better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to do some moderate physical activity—however little—on most days. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.

2. That your body feels warmer as you move, but not overheated or very sweaty.

o reap the benefits of exercise, you don’t need to devote hours out of your busy day, train at the gym, sweat buckets, or run mile after monotonous mile. You can reap all the physical and mental health benefits of exercise with 30-minutes of moderate exercise five times a week. Two 15-minute or even three 10-minute exercise sessions can also work just as well.

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1. That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.

6 “BESTS” About Kid’s Exercise!

At least one hour of physical activity a day helps kids to...

• Feel less stressed • Feel better about themselves • Feel more ready to learn in school

• Keep a healthy weight • Build sturdy muscles, bones, and joints • Sleep better at night

Getting Enough ZZZ’s

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odding off in school may not be the only outcome for otherwise healthy teens who don’t get enough sleep. A study funded by the National Heart, Lung, and Blood Institute (NHLBI) links poor sleep in teens (ages 13 to 16 years old) to higher blood pressure.

Researchers found that teens who got less than 6 ½ hours sleep were 2½ times more likely to have elevated blood pressure than teens who slept longer. Also, teens who had trouble falling asleep or staying asleep were 3½ times more likely to have high blood pressure or pre-high blood pressure

than teens who slept well. These results are similar to findings from other studies in adults. High blood pressure, if left untreated, can increase the risk of stroke and heart diseases later in life.

Sleep Facts: School-aged children and teens need at least nine hours of sleep a night. Adults need seven to eight hours of sleep a night.

Sleep Tips: Set a sleep schedule, going to bed and waking up the same times each day. Keep room temperature on the cool side. A TV or computer in the bedroom can be a distraction.

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ore time in front of the TV means less time playing and running. So parents should limit TV, video game, and computer time. They should set a good example by being physically active themselves.

Exercising together can be fun for everyone. Some easy ways for kids to stay active include walking or biking to school, jumping rope, going to the playground, and participating in organized sports programs.

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Fitness Together Created a

Complete & P

Change

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Nicole BICE travel every week for work. Like many passengers on the plane, I feared being stuck with the seat next to the “big guy” that spilled over his seat into the others. Until the day I realized I almost was that person … the day I struggled to fasten the seat belt on the plane; the sheer moment of panic I had when I was going to be the one asking for the seatbelt extender.

I had many excuses: the hotel gyms had inconvenient hours; I had no recourse except eating lunches and dinners at restaurants, business requirements to dine, and drink, with customers. It was easy to blame my schedule, the requirements of my customers, and the erratic hours working with offshore teams. I lied to myself that I had a slew of logical reasons, but truly, I was making excuses.

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Permanent Lifestyle Thankfully, the seat belt incident was enough to scare me into making some changes. Small changes at first like better choices for meals: fewer fried selections, more vegetables, and fewer beers. My co-workers and I changed hotels; moving to a hotel with a full kitchen.

We started dining in and taking lunches to the office.

I actually used the hotel gym. I began to stop making excuses and start being responsible for my actions and my health.

“My travel schedule hasn’t

However, bad habits die hard. I needed help. I met with Tony and got an introduction to the whole Fitness Together team. I felt I needed scheduled sessions with a trainer to keep me on track and force me to work out.

When I started at FT, I set the generic goals of getting fit, becoming healthier, and losing some weight … if I could. I had visions of walking through the airport without being winded.

BEFORE

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changed, but fitness is now part of the routine, even if I look a little silly walking around the airport terminals with my ankle weights.”

my attitude and perspective, FT has influenced other changes. I find as I become more cognizant of my choices, my family and coworkers are too. We have started a private support group to motivate and encourage each other. We post our workouts or great recipes we have tried. My travel schedule hasn’t changed, but fitness is now part of the routine, even if I look a little silly walking around the airport terminals with my ankle weights. Even the hotel has joined in. Check-in welcome gifts have switched from beer and chips to fruit and water.

My experience with Fitness Together and the trainers has really been more than workouts; it has created a complete and permanent lifestyle change.

AFTER

It quickly became more than that! The Fitness Together team was encouraging and supportive. They worked with me to develop good workout habits.

Sessions were challenging, but fun.

Who knew you could laugh and lift weights. They motivated me and pushed me to work outside of my comfort zone. They helped me improve my diet and nutrition. They supported me with workouts to do when I couldn’t attend FT sessions due to travel requirements. As I worked with the FT team, I began losing weight and gaining confidence. Soon I was actually seeing visible muscles! My first goal was 25 pounds. My next goal was 50 pounds.

The FT team has helped me so much I am within striking distance of my final goal: 100 pounds!

My Fitness Together experiences have spilled over into all other aspects of my life. In addition to changing

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HEALTHY HOLIDAY RECIPE

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Pump Up The Pumpkin

ou know it makes a delicious pie, but pureed pumpkin is more versatile than just filling for a pie. You can use it to make soup or bread, or add some to your mashed potatoes for color. You can also simply heat it up with a little brown sugar for a sweet vegetable side dish. However you like to eat your pureed pumpkin, there’s no need to feel guilty about it.

Canned pumpkin puree -- though not pumpkin pie filling -- is low in calories and a good source of fiber and vitamin A.

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Pumpkin Pie Pudding Yield: 4 servings (serving size: 1 cup)

INGREDIENTS:

Eating pumpkin puree can help you meet your daily fiber needs.

A 1-cup serving contains 7 grams of fiber. Women need 21 to 25 grams of fiber a day, and men need 30 to 38 grams, so one serving of the pureed pumpkin meets 18 to 33 percent of your daily needs. Getting more fiber in your diet may help lower your risk of heart disease by decreasing cholesterol levels.

It helps improve digestion by alleviating constipation and helps you feel full faster so you eat less.

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1 cup fat free cool whip (thawed) 1 cup pumpkin puree 1 packet vanilla instant pudding (preferably sugar-free) 1 ¼ cup fat-free milk ¾ tsp pumpkin pie spice

Directions: Mix all ingredients together, place in refrigerator to set. Serve when cool.

Nutritional Information Per Serving (1 cup): Food Weight: 1.0, Calories: 80, Fat: 7 g, Cholesterol: 0 mg, Sodium: 130 mg, Carbohydrate: 16 g, Dietary Fiber: 3 g, Sugars: 7 g, Protein: 4 g

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Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health, and also because pumpkin seed extracts and oils may play a role in treating an enlarged prostate. Research suggests that both pumpkin seed oil and pumpkin seeds may be particularly beneficial in supporting prostate health.

Stand erect with your feet about one shoulder width apart.

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• Put your hands on your hips, keep your back as straight as possible, relax your shoulders and keep your eyes facing directly ahead. Engage your core.

• Lunges should be performed on solid, even ground, not on an exercise mat. They will simply throw you off balance.

Take a large step forward with one leg.

Return to starting position.

Alternate with your other leg.

• The length of your step will depend on your height, but it will usually be somewhere between 2 or 3 feet (0.6 or 0.9 m).

• As you step forward, lower your hips and bend your knees until they both form 90 degree angles.

• Your front knee should not extend over your toes and your back knee should not touch the ground.

• Pause at the bottom of the lunge for up to 5 seconds.

• Push off the heel of your front foot to return to the starting position.

• Repeat the movement, this time with your opposite leg.

• Remember to keep your muscles tight as you perform the exercise.

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4 EASY TO DO EXERCISES FOR KIDS Planking

Put your elbows on the floor, raise up on the tips of your toes, and keep your back straight and your abs tight in a line. Hold that position as long as you can. 30 seconds is pretty good if your kids can hold it that long.

SQUATS

Put your feet a shoulders’ width apart and do deep knee bends as if you’re sitting down on an invisible box. Put your arms out.

Make sure your knees don’t extend past your toes.

CRUNCHES

Sit-ups, but not all the way from floor to knee. Just curl your chest toward your knees.

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PUSH-UPS

Keep your abs tight and your back straight; you can do this with a straight or bent knee.

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BART PETERSON

BEING PUSHED TO A HIGHER LEVEL

What was keeping you from working out with a Personal Trainer before?

I always thought a Personal Trainer was for the elite or professional sports person. Not being in the professional world of sports, I never gave it a thought. I only knew about the “big box” gyms that advertised about staying healthy for only a few dollars a month. Lots of smiling faces BEFORE and great looking bodies using machines is what I thought it was all about. Working with a Personal Trainer never entered my mind.

What has kept you from accomplishing your fitness and wellness goals in the past?

lose a few pounds during the summer. The only problem I noticed, as I was getting older, those winter months of gaining weight seemed to be getting longer and longer, and the summer months of losing weight were very short.

Not only was I gaining weight, but the notches in my belt were getting bigger and bigger. Something had to be done.

What is your favorite thing about working with Fitness Together?

My favorite thing about Fitness Together is the privacy, the 1-on-1, and customized workouts that are designed for each individual. Everyone has different goals; mine have changed since I first started. I communicate this with my Personal Trainer, and then the routines and workouts are changed to meet my new goals. I also like the confidentiality with my trainer. Personally, I am very self conscious about my physique.

Every trainer I have worked with understands and respects this. I feel the trainers are more than just a trainer, they are my Personal Trainer.

What were your biggest fears before getting started?

I felt I did not need any fitness goals set. To my standard of well being, I was fit and healthy. Sure, I might be a bit overweight, but cutting back on a few meals every now and then, I would lose a few pounds. It was a very seasonal thing for me, gain a few pounds in the winter months, and then

The biggest fear was comparison, others staring, rejection, and not being able to do a simply routine, exercise, or movement. Starting out was AFTER

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“Fitness Together puts the whole package together for you. They adjust their hours to meet my time and schedule.”

///////////////// slow and I was out of my comfort zone. After a few sessions of both private and PACK training, those fears disappeared and have not returned. Every trainer I have worked with at FT has been extremely encouraging, sometimes altering an exercise to make it easier at first, but eventually pushing me to better myself.

What is it about Fitness Together that makes it a great fit for you?

There are several things that make FT great for me.

First is the location. It couldn’t be better. Easy access and close to home. I have a busy schedule and my time is important. Next is communication. I like the great emails and FT Weekly Fit Tips. They are always a good read. Also the email confirmation about a schedule change makes it easy for me. Fitness Together puts the whole package together for you. They adjust their hours

to meet my time and schedule. Prior to starting out at Fitness Together, I shopped around and did a comparison of many gyms in the area. Many places offer a bargain price, and that is all you get. Everything else is extra.

I like that Fitness Together bundles everything together into a simple package. I have the same time on the same days each week. They monitor my progress and adjustments are made as needed. They show you and explain what each exercise or routine is supposed to do and what muscles are being used. They listen when I grunt and groan, and they also listen when I want more, when I want to be pushed to a higher level.

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Tony Magden, Owner

& Certified Personal Trainer

Q: How Do I Avoid a Candy Binge on Halloween?

“There’s Halloween candy everywhere! How do I keep from turning into a pumpkin?”

A: Relax -- you don’t have to be the neighborhood spoilsport who doles out fruit. But oodles of M&M’s and Snickers and Milky Way bars lurking around your house is a scary prospect. Wait until the last possible minute -- the morning of October 31-- to buy candy for trick-or-treaters. And don’t even think about buying goodies you can’t resist (seriously, who can eat just one Reese’s Peanut Butter Cup?). Two good bets are Tootsie Pops (60 calories) and 3 Musketeers Fun Size bars (63 calories). If you have any leftovers after the trick-or-treaters are gone, toss them so they won’t haunt you.

Q: How does exercise help to relieve stress and anxiety?

A: Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.

Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the

muscles and relieve tension in the body.

Since the body and mind are so closely linked, when your body feels better so, too, will your mind.

Q: Why do you attach so much importance to losing inches off the waist area?

A: It has been recently confirmed

medically, as we have maintained all along, that an excess of body fat around the midsection equates to a dangerous level of visceral fat. This occurs when the buildup of fatty tissue is predominately around the vital organs; liver, kidneys, spleen, pancreas, gallbladder etc. This is far more of a health risk than an even deposit of excess fat all around the body.

Q: Any strategies I can use so I won’t gain weight when I eat out?

A: Thanks to supersize portions and the liberal use of tasty fats like butter and

cream, restaurant meals can wreak havoc on a diet. But you can rein in the calories by developing some ironclad policies, says Cathy Nonas, RD, director of diabetes and obesity programs at North General Hospital in New York City. For instance, you might decide that you’ll eat just half of your entree when you go to American and French restaurants, and a salad and half order of pasta when you’re out for Italian. In Chinese restaurants, your policy might be to share one steamed entree and one other dish with a friend. Other helpful tips: eat two appetizers (one should be low-calorie) instead of an entree, allow yourself a glass of wine if you pass on the bread basket, and always order sauces and dressings on the side. To increase the chances that you’ll adhere to these guidelines, make sure you take into account what’s most important to you. If you really love dessert, for example, your dining-out policy should reflect that.

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MUST FOLLOW RULES FOR WEIGHT LOSS

ou might be surprised that my top three must-follow rules for long-lasting weight loss don’t have anything to do with spinach or Greek yogurt. Instead, they’re all about behaviors. Why? Your love affair with certain foods will come and go as your taste buds seek new flavors, but consistently eating healthy foods and incorporating fitness into your life will transcend specific food choices and modes of exercise, allowing you to stay lean and fit for life.

Here are my top three tips for weight-loss success:

Make It Autopilot

Create a schedule for your diet and exercise. Plan ahead so when the week starts, all you need to do is execute. I’m guessing that your life is busy--family, work, hobbies, etc. The food that you’re eating needs to be there, ready to go, when it’s time to eat. If it is, then sticking to your diet is easy. Thinking about what to eat, finding/preparing it, and then eating it takes too much time and mental effort during an already busy day. You’ll find yourself starting your diet again tomorrow and reaching for the nearest refined-sugar, nutrient-poor food you can find. Make a menu for the week, cook, and prepare meals in advance so that you can function on dietary autopilot all week.

Monitor Your Body

You need to monitor and track how your body is changing. This could be as simple as weighing yourself each morning, measuring your waist, hips, and chest every two weeks, or regularly getting your body-fat percentage checked. Whichever method or combination of methods you choose, commit to doing it on a regular basis and track how your body is changing. If you are regularly monitoring your body’s changes, you’ll never “discover” that you are 10 pounds heavier. You’ll know when you become 3 pounds heavier and then you can adjust your diet or exercise plan accordingly. Research shows that the awareness of weighing yourself every day leads to being leaner.

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Focus On Subtle Changes

Subtle changes are long-term changes, and I want you to be in it for the long haul. Would you rather lose 10 pounds in 8 weeks only to have to lose that same 10 pounds again next year, or take 12-14 weeks to lose 10 pounds and keep it off forever? The latter, right? Radical changes to your diet plan rarely work forever; ease into it.

Start by making sure you’re eating fresh vegetables at every meal. Then make sure you’re eating protein at every meal. Next, start reducing or removing starchy and grain based carbohydrates from one or two of your daily meals. Do this over the course of several weeks so that the changes and adjustments seem small and inconsequential. Over the course of one, two, and three months, these changes lead to significant weight loss that is easy to maintain.

Depending on your current diet, adding vegetables to every meal might not seem like a big deal. Considering the average American eats less than one cup of vegetables per day, incorporating vegetables into every meal is truly a major behavioral change.

The Bottom Line

Focus on subtle changes and build on them week after week. This is the real key to developing healthy habits to lose weight and stay lean for life.

DRINKING TEA PROMOTES WEIGHT LOSS Here are the 5 Best Tea is a great drink for warming a cold evening or helping sooth a sore throat but did you know many teas promote weight loss.

Here are 5 and what they can do for you.

Green Unlocks Your Fat Cells Oolong Boosts Metabolism Mint Wards off the Munchies White Prevents New Fat Cells From Forming Rooibos Regulates Fat Storage Hormones