Weaver’s tips for fitness,
nutrition and weight loss
EXERCISE
• Start out small, even walking or running for 30 minutes three
to five times a week.
• Make sure you are walking with purpose. Do not be lazy. If
you are not uncomfortable, you are not working hard enough.
Kaidee Weaver, left, leads
a kickboxing class at Body
Fitness & Dance in John Day.
NUTRITION
• Nutrition is huge, equaling 70 percent of weight loss.
• Start out with small changes, such as controlling portion sizes.
• Rather than eating a whole sandwich, choose to eat half and
drink a big glass of water with your meal, which will fill you up
quicker. Recognize when you are full, and give yourself time to
digest.
• Eat breakfast, a healthy snack and lunch, followed by a
healthy snack, then dinner, and try to be done eating by 6 p.m.
• Remember, you will never be perfect at this, but do your best
to make as many good choices as you can and get right back
on track if you have a rough day. All those good choices will
add up.
• The recipe for weight loss is to burn off more calories through
exercise than you eat, which is why nutrition is such a huge
percentage of weight loss.
SLEEP
• Sleeping eight hours a night is important.
• Your body burns the most calories in the rapid eye move-
ment cycle. If you sleep fewer hours, you will miss the prime
calorie-burning window by cutting off the tail end of the REM
(the longest period of REM, where you could burn the most
calories).
An exercise group
starts their morning
with a kickboxing
routine in John Day.
WATER
• Water is the most vital source of energy in the body, and the
average human body is 60-75 percent water.
• Water is one of the best tools for weight loss because it has no
fat, no calories, no carbohydrates and no sugar.
• Water helps suppress your appetite, aids in digestion, fights
bloating, hydrates muscles, flushes toxins, helps reduce choles-
terol and improves liver function.
• Did you know how weight actually leaves our bodies?
Through sweat and urine. So drink up!
Family Health Guide 2017 || 9