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If you want to get and stay healthy, you need to change your lifestyle. Exercise, a healthy diet, adequate sleep and elimination of bad habits, like excess alcohol or smoking, are important. When it comes to losing weight, your diet is responsible for the majority of your success, with exercise next in line. (Easing up on the alcohol is also extremely important, too! It’s high in calories.) You’d have workout for long hours, like Olympic swimmers, to burn the calories you need to shed those pounds. Since most people don’t have the time to be in gold medal training, changing your eating habits is top priority.

Don’t believe the hype.

There’s been a recent research report that exercise alone can help you shed those extra pounds. Unfortunately, according to most other researchers, the results were bogus. That isn’t saying that exercise provides no benefits. The benefits are huge. It’s just that you need to eat healthy to get the maximum weight loss results. The study was funded by Coke, so getting the right results was important to their bottom line. Healthy eating means elimination of sugary products, including soft drinks. Just one can of Coke contains 150 calories. If you drink several throughout the day, you can reduce your caloric intake significantly by switching to water. Coke took a proactive approach to divert the attention from sugary products that could result in a tax, like cigarettes have.

Processed foods may be higher in calories, but also have other weight loss dangers.

The easiest way to prepare meals may or may not be the best. If easy means slicing and dicing fresh fruits and vegetables, you’re in like Flint when it comes to the weight loss game. If it means popping a TV dinner in the nuke, rethink your position. Refined or processed foods are often high in sugar, fats, chemicals and calories, while being low in nutrition. They increase inflammation and that can cause fat to accumulate on the abdomen, belly fat. Go with foods that are closest to natural. Steaming veggies provides variety, so does grilling. Best of all, both are quick and relatively easy.

One study showed that women who only exercised actually gained weight in some cases.

There was a study that requested a group of overweight women to workout at close to maximum potential, but NOT change their eating habits. At the end of the study, 70 percent gained weight. That doesn’t mean that exercise packs on the pounds, but it could mean that the women who exercised packed in the calories after a good workout. If you spend an hour in the gym, but reward yourself with fries or a donut, you’ll probably gain weight.

> The average person would have to walk briskly for 45 minutes to burn off the calories from just two Oreo cookies. They’d have to walk briskly for almost two hours to burn off an average serving of fries.

> One bottle of Pepsi is 250 calories. Just do 400 sit ups and you’ll burn off the effect of those calories.

> Not only does eating junk food pack on extra calories, put sugar and chemicals into your body, it does nothing for providing nutrition. There’s a link between lacking vitamin A, C, D and E, as well as magnesium, and weight gain.

> Eating healthier not only helps shed pounds, it also improves your overall health. Combine it with regular exercise and you have a dynamic duo for both your health and weight loss program.

When results are what you want, heart monitors can help you get them. Let’s face it. Everyone who takes the time and effort to workout regularly wants to see fabulous results. That doesn’t always happen. Sometimes it’s because the person just isn’t using the right program, but often it’s because they aren’t achieving the perfect heart rate to maximize the workout benefits and either not raising it high enough or raising it too high.

You can work really hard and push yourself beyond your comfort zone, but still get only partial benefits.

You’ll burn calories no matter how hard you work. Even a halfhearted workout burns some calories and one done with super gusto burns a lot! But where are those calories coming from. Is your body burning fat or muscle tissue? When you workout beyond the FITzone, raising it too high, you may not be burning fat, but be burning muscle tissue. You don’t want to do that!!! It’s not part of the plan. Heart rate monitors can help prevent it.

Doing too little won’t get the results you hope to achieve.

While lots of people push too hard, many people never realize just how much potential they have when it comes to exercising. They give an effort but never go beyond their comfort zone, so they never reap all the benefits they could have from a vigorous workout. A heart rate monitor will tell you just how hard you’re working and help you push yourself to the sweet zone—where you reap all the benefits. You’ll see better results faster.

Heart rate monitors can be helpful even when you’re not exercising.

If you’re walking anywhere, you can use the monitor to help you pick up your step and make that walk part of your exercise program. Use it when going up the stairs…make sure you take them instead of the elevator…and get even more exercise for your day. These small additions to your program can become lifelong habits that really pay off. One study showed that the brisker the step and the longer the stride of an older person, the healthier they were. That’s because it got their heart pumping.

Never worry whether you’re maximizing the benefit of your exercise time again. Just look at your wrist and your monitor will tell you.

Boost your metabolism when you use the heart rate monitor to identify your fat burning zone.

The more you use the heart rate monitor, the easier you’ll be able to recognize the FITzone without it.

The monitor maximizes your results so you can lose a minimum of 12 inches in 12 workouts.

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