Improving your health isn’t always about making major changes to your lifestyle and diet. Sometimes, small, simple changes can yield big results. The foods you eat — including herbs and spices — play a significant role in how you feel and how your body functions, and eating the right foods can improve your health and get you one step closer to meeting your overall goals.
Ginger is a spice that contains numerous health benefits you may be missing out on. Although it’s popular in Eastern cuisines, ginger isn’t as widely used in the standard American diet — but it should be. Here are just a few of the proven benefits of ginger.
Gingerol, a substance contained in ginger, contains powerful medicinal properties long used to aid digestion and fight common illnesses such as cold and flu. Gingerol also has powerful anti-inflammatory and antioxidant effects on the body, and it can help fight bacteria and lower risk of infection. Ginger may even contain anti-cancer properties, though more research is needed on the subject.
Lowers blood sugar and reduces risk of heart disease.
A 2015 study found that diabetics who consumed two grams of ginger powder per day experienced as much as a 12 percent drop in fasting blood sugar. It also improved long-term blood sugar levels and reduced risk factors for heart disease.
Lowers cholesterol levels.
High LDL (“bad” cholesterol) is also linked to a higher risk of heart disease, and foods can significantly impact LDL levels in the body. One study found that consuming three grams of ginger powder daily lowered cholesterol markers, thus reducing another risk factor for heart disease.
Treats nausea and morning sickness.
Ginger has a long history of being used to fight nausea, including morning sickness and sea sickness. It may be beneficial to patients after a medical procedure or to cancer patients undergoing treatment. Pregnant women often turn to ginger to help fight morning sickness. It can be used fresh, dried, as an oil or in juice.
Reduces muscle soreness, pain and joint stiffness.
Some studies show that consuming ginger over time may help reduce exercise-related muscle soreness, likely due to its anti-inflammatory properties. Another study found that ginger, when combined with mastic, cinnamon and sesame oil and applied topically, can reduce pain and stiffness associated with osteoarthritis.
Treats chronic indigestion.
People who suffer from chronic indigestion may experience delayed emptying of the stomach. Consuming ginger helps reduce the time it takes the stomach to empty, which can help ease indigestion and stomach discomfort.
Aids weight loss.
Drinking ginger tea may help you naturally lose weight by activating your metabolism, suppressing your appetite and helping you burn fat. Consuming a glass of ginger tea before a meal can help you feel fuller, reducing the overall number of calories you consume. Ginger is a natural diuretic, so be sure to drink plenty of water if you consume ginger tea regularly.
Get more ginger in your diet by incorporating fresh ginger into your fruit and veggie smoothies, mincing it and adding it to your favorite recipes, or making your own ginger tea by simmering a few strips of fresh ginger in two cups of hot water for 10 minutes.
If you want to be successful in any aspect of life — including weight loss — goal-setting is crucial. Well-planned goals will help you convert your intentions into action. Goals also give you vision for the long-term while providing you with motivation in the short-term. Finally, goals help you prioritize and organize your life according to what you want to achieve.
But not every goal is helpful or even healthy. An unrealistic or overly aggressive goal could undermine your efforts to lose weight, keep it off and enjoy your new lifestyle.
There are two types of goals: process goals and outcome goals. A process goal is focused on the process of achieving your outcome goal — the steps and actions you must take to get there. In weight loss, a process goal might look something like this: Exercise for 45 minutes, five days a week, including two days of strength training and three days of cardio. In short, process goals (sometimes called performance goals) are the building blocks of your desired achievement.
On the other hand, an outcome goal is focused exclusively on results. While outcome goals are useful, their objectives are often impacted by factors beyond your control. Consider this outcome goal: Lose 60 pounds in six months. It may seem achievable — until you hit a roadblock such as a sudden illness or an injury that prevents you from taking all necessary steps and actions to achieve that goal.
When we set outcome goals without setting process goals, we risk becoming obsessed with the results and forgetting the daily discipline and good habits needed to get us there. Consequently, our initial motivation can be the very thing that discourages us. By setting a goal to lose a specific amount of weight, you are subconsciously telling yourself that happiness cannot be achieved until your goal has been reached.
The best weight-loss goals aren’t focused on the outcome. They are focused on the process by which you achieve weight loss. Set goals to develop a healthy lifestyle — one that will continue long after the weight comes off.
It’s also important to set goals that are S.M.A.R.T.: specific, measurable, attainable, realistic and trackable. These S.M.A.R.T. goals can help you lose weight, improve your health and experience success at every step of your weight-loss journey.
Work with your Nobilis Health weight-loss doctor to develop goals that are realistic for your body and can help you stay on track and keep you motivated.
“You are what you eat!” At least that’s what you’ve probably heard since you were a kid. As an adult, you know you’re not going to literally turn into a candy bar or watermelon after eating those items, but the old saying does have a dose of truth to it. If your diet consists primarily of greasy, processed and unhealthy foods, you’ll probably begin to look and feel the same — fatty and unhealthy.
While there are certainly multiple factors at play when it comes to diet, weight and overall health, people with healthy bodies don’t get that way by regularly eating unhealthy food. Eating whole foods, plenty of protein and a variety of fresh fruits and vegetables is key to health.
Here are the top five foods you should incorporate into your diet for health and weight loss.
Although they were once thought to raise blood cholesterol and cause heart attacks, eggs are actually one of the healthiest foods you can eat. Eggs are high in protein, contain healthy fats and are filling without all the calories.
Start your day with an egg-based breakfast rather than one that’s high in carbs, such as cereal, toast or pastries. You’ll find you have more energy and feel more satisfied throughout the day when you have some protein in the morning.
And who said eggs are only for breakfast? Try this egg-topped quinoa bowl for a healthy dinner.
- Leafy greens
We’re talking spinach, kale and Swiss chard, as well as a few others. Dark, leafy greens are low in calories and carbs and loaded with healthy fiber.
Use leafy greens to easily increase the volume of your meal so you’ll feel full without adding calories. As an added bonus, leafy greens are chock full of essential vitamins, minerals and antioxidants, which help boost weight loss and keep your immune system strong and healthy.
Here are 19 ways you can get more leafy greens in your diet.
If you want a great source of healthy fats, eat oily fish such as salmon on a regular basis. Not only is salmon delicious, but it will also keep you satisfied for hours. It’s loaded with protein, nutrients and omega-3 fatty acids, which slow inflammation, and some studies have shown these essential fats also help cause weight loss.
Tired of salmon? Mackerel, sardines, herring and tuna are other great options. Try this nutrient-packed superfood salmon salad.
When you’re feeling snacky, reach for a handful of nuts rather than that vending machine snack. Nuts contain a balance of protein, fiber and healthy fats that can help improve your health and promote weight loss. Research shows that people who eat nuts in moderation are healthier and leaner than those who don’t.
While nuts are healthy, they are high in calories, so don’t go overboard. Some of the best nuts to eat for weight loss include almonds, walnuts, Brazil nuts and cashews.
- Lean meats.
Meat, especially beef, has been vilified in our health culture, but the truth is, not all meat is bad for you. Unprocessed red meat doesn’t have the same effect on your cardiovascular health as processed meat. And meat is a great weight-loss friendly food because of its high protein content. Increasing the protein in your diet can help reduce cravings, keep you more satisfied and help you burn more calories throughout the day.
The best cuts of lean meat for weight loss include grass-fed beef, bison, chicken, turkey and pork tenderloin. Check out this recipe for sheet pan pork and cherry tomatoes.
It’s important to keep in mind that every person is different, and what your body needs may vary from what others need for weight loss. To get a clear understanding of just how many calories, fats, carbs and protein you should be eating to lose weight, schedule a consultation with your Nobilis Health physician.
Do you struggle with your weight and wonder if weight loss surgery can help? Perhaps you’ve seen online testimonials claiming dramatic results from a weight loss procedure, or perhaps you have a friend or family member who has experienced success after opting for bariatric surgery. Can you enjoy this same success? Can weight loss surgery really help you lose the weight and keep it off?
Every year, tens of thousands of patients turn to bariatric surgery as a treatment for obesity, and the majority of these patients are able to shed between 30 and 60 percent of their excess body weight. (The exact amount of weight lost often depends on the type of procedure chosen.) While many patients do experience minimal weight regain, most manage to keep the weight off over the long term.
Of course, our bodies are all different, and each patient has his or her own unique needs. The best way to determine if weight loss surgery is the right choice for you is to schedule a consultation. During your consultation, a bariatric surgeon will talk with you about your medical history, your body composition and the other factors contributing to your current weight. The surgeon will then make a recommendation as to whether or not you might benefit from bariatric surgery, and, if so, which procedure is the best solution for you.
This consultation also represents the right time to ask any questions you have about your surgical options, including associated risks and the success rates of the various bariatric procedures your surgeon performs. Getting answers to the following questions should help you determine if weight loss surgery is right for you.
- Who is a candidate for weight loss surgery?
- Am I a candidate?
- Why should someone choose weight loss surgery?
- Which procedure would you recommend for me?
- What are the risks associated with weight loss surgery?
- Is one procedure considered safer than the others?
- What is your experience?
- Why should I choose you as my surgeon?
- What resources do you offer patients before and after surgery?
The decision to undergo weight loss surgery is not one to take lightly. The experienced and professional team at McCarty Weight Loss Center is here to help you make the decision that is best for you and your unique health needs. If you’d like to learn more about weight loss surgery and how it can work for you, contact us today to schedule a consultation.
Physical activity is an essential component of a healthy lifestyle. Regular exercise reduces your risk of health problems, such as obesity, heart disease, diabetes, arthritis and even some cancers. But staying active isn’t always easy.
If you have lived a primarily sedentary lifestyle and are ready to get active — or if you suffer from joint pain and find most forms of exercise too hard on your joints — try cycling. Cycling is a low-impact exercise that people of all ages, fitness levels and body types can enjoy.
Whether you take a bike ride around your neighborhood, along a local bike trail or to and from work or school, here are six reasons to hop on your bike every day.
- It’s a low-impact exercise.
As we mentioned previously, cycling is easy on your joints compared to most other forms of exercise. Low-impact exercises like cycling are a great choice for anyone who is overweight or who suffers from arthritis or another joint condition. Riding your bike regularly can help you lose excess weight that adds increased pressure on your joints, allowing you to enjoy exercise once again.
- It provides a full-body workout.
Cycling activates all the major muscle groups in your body. You’ll use the muscles in your legs to pedal, your core to maintain balance and stay upright and your arm and shoulder muscles to hold the handlebars and steer.
- It’s great for beginners.
You don’t have to be a seasoned athlete to get in a good workout. All you need is the ability to balance while pedaling, and once you know how to ride a bike, you won’t forget (even if you’re rusty and need to take it slow at first).
- It allows your workout to be as light or intense as you want it to be.
If you’re new to cycling or are recovering from illness or injury, start at a lower intensity and gradually build up the intensity and length of your workout to a more demanding level. You can increase intensity by upping your speed, riding uphill or adjusting the speed or drag of your bike. Riding your bike at a steady pace for any length of time builds stamina and increases aerobic fitness while burning fat.
- It helps you burn calories.
To maintain your current weight, you need to burn about 2,000 calories per week with exercise. Just one hour of steady cycling burns about 300 calories. The higher the intensity, the more calories you’ll burn during your workout.
- It’s fun for all ages.
Anyone can enjoy bike riding, from kids to senior adults. Sure, you can cycle on a stationary bike indoors, but going to the gym isn’t always enjoyable. Get outside, enjoy the scenery and take in the fresh air of a bike ride around your neighborhood or check out a local bike trail for a more adventurous workout. Make family bike rides a habit and teach your children that exercise can be fun!
Ready to hop on your bike and go for a ride? Be sure to review these safety tips first:
- Consult with your doctor before beginning a new form of exercise.
- Always wear a helmet to protect your head from injury if you fall.
- Never ride alone. It’s always best to ride with a partner, but if you do choose to ride alone, be sure to wear an ID bracelet and carry your phone in case of emergency.
- Stay hydrated. Drink plenty of water before, during and after your workout to avoid dehydration.
Take your bike for a ride every day and you’ll thank yourself as you see an improvement in your health, how you feel and how you look! If you prefer to cycle indoors, consider joining a spin class at your gym for a fun, fat-blasting, low-impact workout.
If you’ve recently undergone bariatric surgery, you may be thrilled with the changes your body is going through as you lose weight. However, you might also be feeling no-so-thrilled with the other changes that can come with dramatic weight loss, such as the appearance of loose skin, facial wrinkles and thinning hair.
That’s why we created Lakewood Aesthetics. Lakewood Aesthetics offers a variety of elective cosmetic treatments that can eliminate loose skin and other unwanted side effects to help patients truly embrace their new bodies and lifestyles post-weight loss.
Body contouring treatments available at Lakewood Aesthetics include minimally invasive solutions such as SmartLipo™, laser skin resurfacing, hair restoration and anti-wrinkle treatment, among others. Read on to learn more about the specific treatments we offer.
An advanced laser body sculpting treatment that helps reduce cellulite and correct body contours of the abdomen, thighs, face, jawline, neck, arms, male breasts and other problem areas. SmartLipo is fast and effective with proven results. Learn more here.
Smartskin+ Laser Skin Resurfacing
Are you ready for your appearance to match the way you feel on the inside: young and full of possibilities? Smartskin+ laser skin resurfacing is the most advanced, customizable micro-ablative laser skin resurfacing available. Reduce facial wrinkles and blemishes while tightening the skin and balancing tone with the CO2 laser. Learn more here.
Botox and Dysport
Eliminate the wrinkles and lines that have developed with age and become more apparent following your dramatic weight loss. Botox and Dysport are the best FDA-approved injectable treatments for wrinkles and lines as well as jawline contouring. Learn more here.
Laser Hair Restoration
Hair loss is a common side effect of extreme weight loss. To combat this side effect, Lakewood Aesthetics harnesses the power of your own plasma protein with PRP (platelet-rich plasma) injections and an FDA-approved laser to stimulate and heal hair follicles to reduce hair loss and thinning. These treatments also help trigger hair growth while increasing the size of the hair shaft, improving thickness. Learn more about laser hair restoration treatments here.
In addition to these popular post-surgical treatments, Lakewood Aesthetics offers other cosmetic treatments including laser hair removal, tattoo removal, vein treatment, chemical peels, lip and dermal fillers and laser facial rejuvenation.
The team of experts at McCarty Weight Loss Center is committed supporting our patients through every step of their weight loss journey, from nutritional counseling, fitness training and psychological support to post-op aesthetic services. Dr. McCarty and the experienced team at Lakewood Aesthetics are here to help you understand your treatment options and choose ones that best fit your needs.
Anyone trying to lose weight has received bad advice at one time or another. Whether they come from a family member, a friend, a television show or the internet, there are a great deal of weight loss myths and misconceptions out there.
Don’t get caught up in the hype of the next weight loss gimmick. Arm yourself with the truth about weight loss to maximize your success.
Myth: All calories are equal.
Fact: While all calories do have the same energy content, each calorie you consume can affect your weight differently depending on its source. Carbs and fat are metabolized by your body differently than protein, for example. Whole foods, such as fruits and vegetables, are more filling than a processed food with the same (or even fewer) calories.
By increasing your protein intake and reducing carbohydrates and fat, you can increase your metabolism, decrease hunger and help the hormones in your body better regulate your weight.
Myth: Cut all fat from your diet to lose weight.
Fact: Every cell in your body actually requires some fat to function properly. It’s the type and amount of fat you consume that matters. Fat provides energy for your body without stimulating the production of insulin the way that eating sugar and carbs does. Fat also helps your body absorb vitamins like vitamins A, D, E and K.
Eating healthy amounts of good fats can help you achieve your weight loss goals. Foods and oils that contain omega-3 and omega-9 fatty acids are good for you, while saturated and trans fats should be limited or avoided. Some sources of healthy fats include olive oil, fatty fish, grass-fed beef, walnuts, almonds, flax seeds, avocados, hazelnuts and macadamia nuts.
Myth: Eating at night causes weight gain.
Fact: It’s commonly said that eating after a certain time in the evening can hinder your weight loss, but what matters more than what time you eat is how much you eat on a day-to-day basis. There is nothing magical about not eating after 7:00 p.m. But if “closing” your kitchen after a certain time in the evening helps you stay at or under your daily recommended calorie intake, that strategy may help you keep the weight off.
Another consideration is why you might be eating later in the evening or at night. People who eat late often don’t do so because they are hungry, but because they are bored or stressed. Mindless eating — no matter the time of day — will only make it harder for you to achieve your weight loss goals.
Myth: To lose weight, you need to eat less and move more.
Fact: While weight loss is essentially about creating a calorie deficit (burning more calories than you consume), simply eating less and moving more is rarely a ticket to long-term success. Many people who struggle with a serious weight problem often end up regaining the weight or getting caught in a cycle of weight loss and regain.
Sustained weight loss occurs when you’re armed with the tools you need to lose weight and keep it off. This includes physical tools such as diet, exercise and perhaps even weight loss surgery, plus psychological tools to address feelings of stress, depression and anxiety.
Myth: Obesity is the result of lack of willpower and poor habits.
Fact: While many people may fall into obesity because they struggle with healthy lifestyle habits, obesity is a disease with numerous contributing factors. Genetics, hormonal factors and medical conditions such as hypothyroidism, PCOS and depression can all contribute to weight gain.
If you suffer from a hormone imbalance or medical condition, simply relying on willpower will likely leave you feeling frustrated and defeated. Getting personalized help from your healthcare providers can give you the tools you need to succeed in your weight loss journey.
Are you ready to stop spinning your wheels and lose the excess weight for good? Contact your Nobilis Health physician today to discuss the personalized options available to help you succeed.
If weight loss is all about “calories in” versus “calories out,” then cutting calories by eating one less meal during the day would seem to make a certain amount of sense. But skipping meals won’t actually help you lose weight.
More often than not, people who skip a meal end up consuming those lost calories (and then some) later in their day. Going hungry rather than filling up on satisfying foods that are rich in nutrients may cause you to crave foods that are higher in fat and sugar. If your body believes it’s starving, it will crave those high-calorie foods that contain the energy it needs to continue functioning.
In fact, skipping meals can contribute to your being overweight. Skipping even just one meal can cause your blood sugar to drop. This affects every organ in your body. When your caloric intake isn’t sufficient for your body’s needs, your system shifts into starvation mode, your metabolism slows, and your body begins conserving energy — otherwise known as fat.
Worse, some research shows that any weight you lose from skipping meals may actually come from muscle, not fat. If you want to take more calories out of your system than you put into it, increase your level of physical activity. You’ll likely burn more calories and fat working out than you will by skipping a meal. Just be aware that, while a morning workout before breakfast can be the key to your burning more calories and losing weight, not everyone can exercise on an empty stomach. If you feel fatigued already, hitting the gym may not be the right decision.
What about intermittent fasting? This popular new trend involves short periods of fasting or skipping meals. Nevertheless, intermittent fasting takes careful planning to ensure that your body still gets the essential nutrients it needs. Depriving your body of those nutrients could leave you feeling fatigued, in a state of mental fog, or lead to other health concerns. Consult with your physician and a registered dietitian to ensure you’re getting enough protein, vitamins, minerals and other essential nutrients before incorporating regular fasting into your fitness regimen.
If you want to lose weight the healthy way, start by eating smaller, healthier portions and focus on eating whole foods, as well as plenty of fruits and vegetables and lean sources of protein. To understand exactly how many calories your body needs to function and still lose weight, consult with your Nobilis Health physician.
Cooking at home is one of the biggest steps you can take toward living a healthier lifestyle. When you make your own meals rather than eating at a restaurant or swinging through the drive-thru, you have complete control over every ingredient that goes into your food. You can even put a healthier spin on some of your favorite restaurant recipes!
Here are a few tips for cooking healthy meals at home.
- Go “halfsies.”
Unless you’re baking, you don’t have to follow a recipe word for word, teaspoon by teaspoon. You have the freedom to make changes to the recipe to make it more delicious and even healthier. So start by cutting out half of the butter, oil, salt or sugar a recipe calls for and simply adjust to taste. In the end, you’ll have an equally delicious meal with a fraction of the calories.
- Make ingredient swaps.
Making simple substitutions to your favorite recipes is an easy way to reduce fat and sugar content of a meal, allowing you to enjoy some of your favorite foods guilt-free. Swap cauliflower or turnip for mashed potatoes. Substitute unsweetened almond or coconut milk for heavy creams and milk. Sub Greek yogurt for mayo. Avocado also works as a tasty swap for mayo and even butter in your baking recipes. Cut sugar in dessert recipes and sub with vanilla, nutmeg or cinnamon.
- Lighten the load.
Pasta and grain dishes are a comfort food, but they’re also heavy and loaded with carbs. Lighten up your favorite hot pasta recipe by replacing half (or all) of the noodles with spiralized or julienned veggies such as zucchini, carrots, peppers or mushrooms. Spaghetti squash is also a healthy, low-carb and delicious alternative to traditional pasta.
- Make a plan.
Meal planning is key to healthy eating. Set aside time at the beginning of each week to plan out your meals. When you meal plan, not only will you more likely to eat healthy at home and less likely to chow down on processed foods, but you’ll also save time and money.
Here are a couple of our favorite healthy summer recipes for meals that promote weight loss.
(recipe from delish.com)
- 1 tbsp. extra-virgin olive oil
- 1 large onion, chopped
- Kosher salt
- 2 cloves garlic, minced
- 2 tsp. ground cumin
- 2 tsp. chili powder
- 3 c. shredded chicken
- 1 1/3 c. red enchilada sauce, divided
- 4 large zucchini, halved lengthwise
- 1 c. shredded Monterey jack
- 1 c. shredded cheddar
- Sour cream, for drizzling
- Fresh cilantro, for garnish
- Preheat oven to 350º. In a large skillet over medium heat, heat oil. Add onion and season with salt. Cook until onion is soft, about 5 minutes, then add garlic, cumin and chili powder and stir until combined. Add shredded chicken and 1 cup enchilada sauce and stir until saucy.
- On a cutting board, use a vegetable peeler to make thin slices of zucchini. Lay out three slices, slightly overlapping, and place a spoonful of chicken mixture on top. Roll up and place in a baking dish. Repeat with remaining zucchini and chicken mixture.
- Spoon remaining enchilada sauce over zucchini enchiladas and sprinkle with both cheeses.
- Bake until cheese is melted, about 20 minutes.
- Garnish with sour cream and cilantro and serve.
Grilled Pizza with Prosciutto, Corn and Basil
(recipe from eatingwell.com)
- 1 pound prepared whole-wheat pizza dough or cauliflower crust to cut the carbs
- 2 tablespoons extra-virgin olive oil, divided
- 1 clove garlic, minced
- 1 cup part-skim mozzarella cheese, shredded
- 1 cup fresh corn kernels
- 1 ounce very thinly sliced prosciutto, torn into 1-inch pieces
- 1 1/2 cups arugula
- 1/2 cup torn fresh basil
- 1/4 teaspoon ground pepper
- Preheat grill to medium-high.
- Roll dough out on a lightly floured surface into a 12-inch oval. Transfer to a lightly floured large baking sheet. Combine 1 tablespoon oil and garlic in a small bowl. Bring the dough, the garlic oil, cheese, corn and prosciutto to the grill.
- Oil the grill rack. Transfer the crust to the grill. Grill the crust, covered, until puffed and lightly browned, about 1 to 2 minutes.
- Flip the crust over and spread the garlic oil on it. Top with the cheese, corn and prosciutto. Grill, covered, until the cheese is melted and the crust is lightly browned on the bottom, about 2 to 3 minutes more. Return the pizza to the baking sheet.
- Top the pizza with arugula, basil and pepper. Drizzle with the remaining 1 tablespoon oil.
Do you want to burn fat and get toned this summer? Here’s our not-so-secret tip: stay active.
You don’t have to train like an elite athlete to trim fat and build muscle. But you do need to commit to physical activity, even though the sweltering summer heat may tempt you to stay indoors.
Today we’re sharing some of our favorite summer workouts to help you reach your summer weight loss goals, plus a few important tips to help you exercise safely this summer.
8 summer activities that burn calories
- Beach volleyball
It’s the perfect summer workout if you live near the beach, but even if you don’t, sand volleyball courts are becoming more popular inland. A quick Google search will reveal the sand volleyball courts nearest you. Playing volleyball will get your heart rate up while toning your legs, shoulders and core. Because it’s more difficult to move in the sand, you’ll burn more calories playing sand volleyball than playing on a hard-surface court. The average person can easily burn 300 calories playing just 30 minutes of sand volleyball.
Spend time making your yard and garden more beautiful and get a workout in while you’re at it. From bending and squatting to plant flowers and pull weeds to raking and bagging leaves, shoveling dirt and mowing, gardening will help you burn anywhere from 200 to 500 calories in an hour.
Grab your spouse or a friend and hit the tennis court for a fun aerobic workout. Tennis is also great for toning the muscles in your arms. This is one you can do indoors or outdoors, although playing outside in the summer heat can help boost your calorie burn. Melt away 400 or more calories in an hour playing singles tennis.
Get in a cardio workout and tone your quads, hamstrings and shoulders with a bike ride through the neighborhood or at your favorite park. Even a light bike ride will burn more calories than walking. A moderately intense cycling workout will burn more than 600 calories in an hour.
It may seem like a leisurely activity, but a game of frisbee with your friends is an excellent way to help you stay fit while having fun. Playing a 30-minute game of ultimate frisbee (a cross between soccer, basketball and football) will burn more than 250 calories.
Keep cool in the pool with this low-impact summer activity. You don’t have to be a swimming pro to get in a good workout. Swimming is an aerobic workout that burns calories while toning your entire body. A nice, slow-paced swim will burn about 400 calories in an hour.
- Stand-up paddleboarding
If there’s a body of water near you, stand-up paddleboarding (SUP) is a water activity you’ve got to try. While it may look difficult, it’s really quite simple once you’ve learned to balance on the board. Paddling helps tone your biceps and triceps while engaging your core muscles to keep you upright. A leisurely paddle will burn 300 to 450 calories in an hour.
Whether you prefer to explore the sights of your hometown or enjoy a quiet hike through a local nature preserve, hiking — particularly on hills — will help tone and tighten your legs while burning calories. Hit the trails and burn 400 to 500 calories in an hour.
Summer exercise safety tips
No matter what summer activity you chose to help you lose weight, be sure to practice safe exercise habits as the temperatures rise. Here are a few tips to help you stay safe in the summer heat:
- Give your body time to adjust to the heat.
- Know the signs of dehydration, heat exhaustion and heat stroke.
- Keep cool by wearing lightweight, breathable clothing.
- Avoid exercising outside between 10:00 a.m. and 4:00 p.m., when the sun is at its hottest.
- Stay hydrated. Drink plenty of water throughout the day, not just during your workout.
- Avoid alcohol and caffeine, which will only dehydrate you.
Before you begin a new workout regimen this summer, be sure to consult with your Nobilis Health physician.