Weight loss can be a stressful topic for anyone, but it doesn’t have to be complicated, risky, or uncomfortable.

With fad diets and uncertain advice, it can be hard to know what’s effective, what’s right for you, and what’s just plain unsafe. But there are tried-and-true ways to enjoy healthy weight loss.

Whether you’re working on getting in shape, or you’re trying to combat or prevent a health problem, there are safe ways to reach your goals. Check out our do’s and don’ts for losing weight the right way!

Do: Eat consistent, healthy meals.

Ever notice how all you want to do is take a nap after eating a huge, greasy meal? Large portions, especially of less-than-healthy food, can exhaust you and leave you feeling sluggish. Eating several small meals a day will allow you to keep your metabolism going for extra caloric burn.

Four to six portion-controlled meals can help you maintain your blood sugar and keep you from getting seriously hungry during the day, which can easily lead to overeating.  

Don’t: Skip meals.

You might think that skipping breakfast or lunch is a great way to cut calories, but this actually does more harm than good. Starving yourself is unhealthy and simply doesn’t help you lose weight or keep it off.

Just like your parents always said, breakfast really is the most important meal of the day. Skipping that quick morning bite deprives your body of the chance to kick start its metabolism, which can result in a desire to eat bigger (or unhealthy) meals later.

Do: Stay hydrated.

Drinking water has a variety of benefits, and weight loss is definitely one of them. It can fill you up so you’re less hungry, and studies have even suggested that getting plenty of water can help you burn calories faster.

Most of the time, four to six cups of water per day is a great goal for healthy people, but more is needed during exercise or hot weather.

Don’t: Forget about the calories you drink.

Soda, juice, and other beverages are full of sugar and can include lots of calories with little to no nutritional value. Water is usually your best option for staying hydrated and energetic in the long run.

If you want something with a little more excitement than water, try drinks like flavored sparkling water. They offer hydration (and a little variety!) without any added sugars.

Do: Meal prep.

When you’re trying to scrape dinner together, or you don’t have a lunch prepared, you’re more likely to choose a quick, easy, and unhealthy option that slows your weight loss progress.

If you have a plan, it’s easier to resist the temptation of less-healthy alternatives. Go into the week knowing what you’ll eat for each meal so you can be sure to have clean food ready to go when you’re hungry. Once you’ve made this a habit, you’ll see your overall diet improve—and you’ll feel so much better!

Don’t: Look for short-term, quick fixes.

Fad diets and weight-loss supplements can offer appealing results. Major, rapid weight loss may sound nice, but it can be unhealthy and ineffective long-term.

Losing a maximum of 1-2 pounds per week is healthier, safer, and longer-lasting than those quick fixes. With proper diet and exercise, this should be the natural way your body changes. If you’re not sure how to best improve your long-term eating habits, your local community center may have wellness coaches or a learning kitchen to assist you.

Do: Make swaps for healthy food.

Switching fatty foods for lower-calorie options can be a great way to improve your overall wellness and contribute to your healthy weight loss.

Small things that you use often are great to swap out. Replacing butter with a butter substitute, replacing mayonnaise with mustard, or using one piece of bread instead of two to create open-faced sandwiches can make a big difference over time.

Don’t: Deprive yourself of treats.

Cutting yourself off from less-healthy foods you love can actually keep you from reaching your weight loss goals. While you should limit your intake of sugary or fatty foods, restricting them completely can inspire cravings, binging, and overeating.

As always, moderation is key. But if you struggle at first to find a balance, don’t stress! One hiccup won’t ruin your entire weight loss journey.

Do: Stick to a healthy exercise routine.

While eating well and staying hydrated are important for weight loss, exercise is a big piece of the puzzle, too. You don’t have to jump into hardcore workouts right away, though—start small and find activities you love!

Experts recommend that healthy adults get 150 minutes of aerobic exercise each week. This can include group fitness classes, swimming, and running on the track in an open gym. Also, strength training twice a week for all muscle groups is advised for a healthy body and effective weight loss.

Don’t: Give up.

While sticking to a healthy routine of healthy eating, exercise, and proper hydration can be tough, it’s far from impossible. The beginning of your weight-loss journey may be challenging, so don’t be too hard on yourself if (and when) you slip up.

No one is perfect at meal planning, swapping for healthier options, or getting to the gym on time right away. Stay persistent, make a plan, and get help from group fitness classes or wellness coaches when you need it. These can help you find a community that encourages you to adopt new habits in a healthy way.

Losing weight the right way will help you feel your best!  As you start or continue your weight-loss journey, consider these do’s and don’ts to help you make safe, healthy choices so you can work toward your goals and live a life you love.

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

The post Do’s and Don’ts for Healthy Weight Loss appeared first on YMCA.

Check out a few reminders why getting in “perfect” shape for spring break isn’t everything, and learn how you can form positive habits!

1. Obsessing over diet and exercise isn’t healthy.

With hundreds of articles about finding your “spring break body,” it’s easy to focus too much on diet and exercise. While working out and eating well is good for you, thinking about nothing else can cause body image issues and actually make you feel worse about your physical appearance. Obsessions with diet and exercise can also lead to eating disorders and an unhealthy addiction to working out. These can result in problems with every part of your body, including cardiovascular conditions, overtraining syndrome, difficulty with digestion, and more.

To avoid these issues, try focusing on how you feel more than how you look. If you feel healthy and confident, chances are you’ll look pretty good, too! And, if you think you’re becoming obsessed with diet and/or exercise and it’s affecting your daily life, try working with a wellness coach. He or she can help you regain balance and view your body, nutrition, and workouts from a healthy perspective.

2. Major weight fluctuations are dangerous.

Losing (or gaining) too much weight can be unhealthy. For example, rapid weight loss can cause gallstones, liver damage, and reduced metabolism. On the other hand, weight gain from binge eating can cause obesity, heart disease, diabetes, and mood problems.

Unhealthy weight loss can be especially risky with spring break diets. While some health programs allow for rapid loss of six to 10 pounds in the first few weeks, more drastic drops in weight over time can cause the problems mentioned above. But, fitness plans focused on slower weight loss through healthy eating and exercise can yield positive results.

Losing 1 to 2 pounds per week is considered healthy, and this rate is proven to help people keep weight off. If you’re setting personal fitness goals, these numbers are the safest options to try to achieve.

3. Personal goals > “Perfection.”

The SMART approach to goal-setting can help you set achievable fitness objectives, rather than working toward a “perfect” body with little direction. Whether you set them yourself or work with a personal trainer or wellness coach, SMART goals can help you create a healthy, doable fitness plan.

SMART goals are:

• Specific: “I want to jog for 20 minutes per day, 3 days per week.” vs “I want to exercise regularly.”
• Measurable: “I want to lose 1 pound per week until I reach 150 pounds.” vs “I want to lose weight.”
• Achievable: “I want to run a mile every day.” vs “I want to run a marathon every day.”
• Realistic: “I want to train for a race I’m running this summer.” vs “I want to train for a race I’m running in three years.”
• Timely: “I want to spend 5 hours at the gym per week by the end of the month.” vs “I want to spend time at the gym.”

Reaching the safe, unique goals you’ve set for yourself will always be more rewarding than pursuing an idea of “perfection.” Your perfect body is the one that makes you feel happy and healthy!

4. Well-being is about more than a “beach body.”

Working out can improve your health and how you feel, but with the wrong mindset, exercise could harm your well-being. So, what is well-being? A variety of elements play a role, but research suggests these four are especially important:

• Awareness: Living fully focused in the moment
• Connection: Nurturing relationships with others
• Insight: Understanding how thoughts and feelings shape our lives
• Purpose: Realizing what brings you joy and gives life meaning

While exercise can help you form connections, develop a sense of purpose, and stay focused on the tasks at hand—trying to achieve a “beach body” isn’t a healthy way to think about fitness. But, when you focus on overall well-being, you’ll be more present, improve your relationships, let positive thoughts and feelings flow, and increase the time you spend pursuing your purpose in a healthy way.

Even though it seems like tips to achieve a perfect spring break body are everywhere, they’re not always safe or positive. And, you are so much more than your physical appearance! When you feel pressured to look a certain way for vacation, remember that the best body is the healthy and happy one you have!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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When the wind chill dips below freezing, experts recommend that you stay indoors. But, if you’re dedicated to outdoor fitness, it’s necessary to take safety precautions in all winter weather. No matter where you exercise, knowing how to stay warm and avoid injury will help you continue to achieve your fitness goals as colder weather approaches.

These five tips for safely working out during the winter will help you stay healthy and motivated all season long.

1. Dress for the weather.

Choosing appropriate clothing for the wet and chilly winter weather can be tough. When you’re getting dressed for outdoor exercise, a few things to consider include inclement weather, wind chill, sweating, and overheating.

For example, when you look outside during the winter, it seems hard to believe you could overheat. Too many warm layers can lock in heat and cause trouble. Not to mention, clothes covered in sweat can freeze in the wind.

The best strategy for staying warm for your workout is to wear a hat, gloves, and layers of weather-resistant and moisture-wicking clothing. This will not only keep you warm and dry, but also give you the freedom to remove layers as you heat up during your workout.

2. Stay hydrated.

It’s important to stay just as hydrated in winter as you would during summer. A lack of hydration increases your risk of an injury. In cold weather, this can be especially dangerous for those exercising alone.

While an ice-cold drink of water may sound great during a summer workout, it’s not as appetizing on chilly days. Drinking room-temperature water before, during, and after outdoor exercise can make it easier to stay hydrated.

3. Wear shoes with traction.

Those looking to stay fit during the winter are no strangers to wet and icy conditions. To avoid injury, it’s important to wear shoes with good traction, especially if you’re running multiple times a week.

You may be surprised at how quickly shoes can wear out and lose traction. If you’re exercising outdoors often, especially in inclement weather, it’s best to replace your shoes every few months to ensure they have a good grip and protect you from injury.

4. Know the symptoms of hypothermia and frostbite.

During the winter, there are exercise-related health risks that go beyond injury. Hypothermia and frostbite are conditions resulting from extended time in cold conditions, and they can have dangerous repercussions if you don’t treat them. Knowing these symptoms can help you stay safe and know when to go indoors.

Hypothermia occurs when your body temperature drops below 95 degrees Fahrenheit. Symptoms include:

• • Shivering

• • Exhaustion

• • Inability to think clearly

• • Fumbling or difficult movements

• • Pain in extremities

• Loss of consciousness

Frostbite is also the result of extended exposure to cold temperatures, but it occurs when your skin tissue freezes. The nose, ears, cheeks, chin, fingers, and toes are especially susceptible. Symptoms include:

• • Loss of feeling

• • Pale or bluish skin tone

• Aching, tingling, or stinging skin

If you notice any of these symptoms, head inside immediately and call your doctor. Your safety is more important than an overly risky outdoor workout!

5. Exercise indoors.

When it’s wet and gloomy, sometimes it’s nice to avoid the winter weather altogether! Find a great indoor space to exercise at your local YMCA, whether that’s running on the track or practicing yoga.

If the winter weather has disrupted your workout routine, start a new one by joining a group fitness class, swimming, or strength training. Joining a gym and finding other people dedicated to fitness can help you find the motivation and resources you need to stay on track.

Don’t let the winter weather keep you from staying fit!  By prioritizing safety outdoors and moving your exercise routine indoors, you can take steps to safely work out during the winter.

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

The post Five Tips for Safely Working Out During the Winter appeared first on YMCA.

As temperatures continue to drop, the flu becomes easier to contract. Due to winter’s cold temperatures and low humidity, the influenza virus is able to survive longer, hold on tighter, and spread quicker, which is why winter has gained the popular label of “flu season.”

But, if you’re often at the YMCA, don’t let the fear of the flu keep you from sticking to your exercise schedule this year! There are a few things you can do to protect yourself from the influenza virus and stay healthy during flu season, so that you don’t have to think twice about hitting up the gym.

Keep up your YMCA routine with these five ways to stay healthy during flu season!

1. Wipe down equipment before and after use.

There are lots of benefits that come with working out at the Y, including access to personal trainers, group classes, a wide array of machines, and the motivation that comes from working out with others. However, in a large gym setting, you also need to practice good hygiene.

Let’s be honest, we’ve all witnessed someone using a piece of YMCA equipment and walking away without wiping it down afterwards. If we’re really honest, we might even own up to having done it ourselves a time or two. In the height of flu season, be sure that you not only wipe down all pieces of Y equipment after you use them, but also before for good measure.

The flu, like most viruses, is a germ that spreads through direct contact. So, to keep yourself and others healthy during flu season, take care to sanitize all pieces of equipment thoroughly before and after using them—including weight, mats, and machines.

2. Wash your hands frequently.

One of the most important ways to say healthy during flu season is by washing your hands before and after visiting the YMCA. Ever since you were little, it’s probably been ingrained in your head to wash your hands thoroughly and frequently to avoid spreading germs. During the winter, when germs thrive in the cold conditions, it’s even more important to be sure you’re following this vital step in your hygiene routine to avoid the flu.

This time of year, running noses, coughing, and sneezing are extremely common. While you can’t really avoid these things, you can wash your hands. Washing your hands not only reduces your chances of diarrheal illness by almost 60%; it also reduces the spread of the flu by up to 50%.

Whenever you find yourself in a place with a lot of foot traffic, it’s good practice to wash your hands frequently to kill any germs you come into contact with. The Y is no exception! Washing your hands both before and after your workout is one way that you can protect yourself from the flu this winter.

3. Don’t send sick kids to YMCA daycare or before- and after-school care.

While adults may face their fair share of germs and illnesses, young children are at an even higher risk of contracting the influenza virus during flu season as compared to their parents or older siblings. Not only are children exposed to more germs in daycare and before- and after-school care settings; their underdeveloped immune systems also make it harder for their bodies to fight against the virus once they come into contact with it. For these reasons, one important way to help the whole family stay healthy during flu season is to keep your kids at home (not at the Y!) if they are feeling even slightly sick.

Not only will less exposure help your child recover from the flu quicker; it’ll also help protect the other kids who attend YMCA daycare or before- and after-school care from getting sick as well. Because flu vaccinations are currently not available for infants or children under the age of 6 months, it’s important to monitor your child’s health this flu season for both their own good and the good of others.

4. Stay hydrated.

As you may already know, the influenza virus is predominantly an airborne ailment. So, standing anywhere from 3 to 6 feet from someone who is infected automatically puts you at risk of breathing in the virus and contracting the flu. If you often go to the YMCA to work out, then this can be even more of a concern for you. However, according to recent research, drinking large amounts of water may be one of the most effective ways to stay healthy during flu season and ward off airborne germs.

According to Dr. Lewis, who performed a study over the relationship between water intake and flu prevention, hydration is essential in preventing the virus from attacking your system. Water is a vital element for all bodily functions in fighting the flu, but most importantly in keeping the lining of the nose moist.

“The first line of defense (against the flu) is the mucous membrane in the nose,” says Lewis. “This acts like a sticky flypaper to trap things like dust, dirt, and bacteria and prevent them from getting to the lungs. If you are dehydrated, the mucous membrane will dry out. When this happens, it is half as effective (in its defense).”

Drinking at least 8 cups of water a day will help you avoid the flu, let your body recover after workouts, and keep your body running efficiently throughout the winter season.

5. Fuel your body properly.

Food is fuel for your body, which is why eating a diet rich in vitamins is one of the best ways to stay healthy during flu season. Fueling your body properly before and after workouts with foods and vitamins that boost your immune system will help your body fend off the flu virus all winter long.

A good rule of thumb for eating a vitamin-rich diet is to make sure your meals are colorful. The various fruits and vegetables that are available this time of year do wonders in boosting vitamin levels and helping your body fight against flu and cold symptoms. The more red, greens, purples, and oranges you can squeeze onto your dinner plate, the better!

Vitamins C and D in particular are amazing in helping your body fight off the flu. You can ingest these vitamins through foods such as fish, eggs, broccoli, and kale, or from weekly supplementation. They’re even found in many pre- and post-workout foods that charge your body throughout your workout and help you recover quickly. Boosting up on vitamin-rich foods is great for fueling exercise and is one of the ways that you can ward off the flu this winter.

With flu season underway, it’s easy to let the fear of getting the virus keep you from the YMCA. However, with these five easy tips, you can protect yourself from sickness and stay healthy all winter long so you won’t miss a beat in your workout routine!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

The post Five Ways to Stay Healthy During Flu Season appeared first on YMCA.