Ride On: Weight Loss Success
A monthly resource for Spinning program enthusiasts

According to the Centers for Disease Control and Prevention, more than 66% of American adults are overweight or obese, so it’s no surprise that losing weight is one of the most popular New Year’s resolutions.

If you made the goal to lose weight in 2008, here are a few tips to make your resolution a reality:

Drink water: Drinking at least 64 ounces per day can cut calories by substituting water for other calorie-containing beverages, improve you body’s ability to process food and help keep your core temperature down during workouts.

Eat a healthy breakfast: Skipping breakfast can cause as much as a 40% drop in your basal metabolic rate.

Eat fruit: Fruit contains fiber, which can decrease the amount of calories your body absorbs.

Eat vegetables: Vegetables are very low in calories, but rich in vitamins, minerals, fiber and phytonutrients.

Avoid overeating: Don’t allow yourself to get too hungry. Choose healthy foods and eat slowly to the point you are full, rather than guilt-ridden and unable to move.

Avoid hydrogenated fats: Foods that contain this type of fat are usually highly processed, low in fiber, high in calories and low in nutrition. This includes virtually all deep-fried foods.

Cut back on desserts: By indulging in tempting foods less often, you can reduce your cravings and cut calorie intake.

Avoid snacking after dinner: By skipping night snacking, you can cut calories and increase the chance that you will wake up hungry for breakfast.

Avoid drinking alcohol: Alcohol adds calories, enhances the taste of food and increases the chances that you may eat more or make poorer choices. If you must drink, do it in moderation.

Exercise more: Don’t think that the same amount of exercise will get better results just because you’re dieting. Losing weight requires cutting calories and increasing activity.


Measure your progress

  • Don’t just track your weight. Have measurements taken or go though a body composition test.
  • Test your fitness. This can be as technical as a VO2max test, or as simple as timing how long it takes you to walk a mile.

Typically when you start an exercise or weight loss program, your fitness will improve first. Weight loss and inch loss will come second.

8 Weeks in '08

Make your New Year’s resolution a reality with the Spinning 8-Week Weight Loss Program. It’s not a diet—it's a plan you can live with.

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