Exercise Before Breakfast

Most of us have heard that exercising before breakfast pumps up metabolism for several hours, allowing us to burn more fat than if we exercised later in the day. We use carbohydrates for our main energy source throughout the day, but during sleep, the long absence from eating depletes those carbs. The theory is by waking up and exercising right away, we force our bodies to burn fat since all those carbs aren't available to fuel our workout. Fact or fiction? Maybe a little of both. Does that mean you should just sleep in?

Sure -- if you will exercise later in the day. But how many times does something else get in the way of your exercise plans? Whether an unexpected obligation crops up or you just don't have the willpower, it's easier to skip working out later in the day. Although you may have to train yourself to leave your pillow behind, you'll often find maintaining a consistent fitness plan easier if you get going first thing in the morning.

Reasons for Morning Exercise

Forming the habit leads to consistency
Avoiding air pollution, which climbs as more cars hit the road
Missing the heat of the day or evening in the summer
Early mornings are often a quiet time with fewer people on the road or in the gym
Can lead to clearer thinking and increased energy levels during the peak of your daytime activities
You can shower before the rest of your day begins versus needing an additional shower in the middle of the day

Concerns about Morning Exercise

Lowered body temperature prior to awakening means your energy levels are lowered, too
Stiffer muscles, which means you may need to stretch more and watch your intensity level at the beginning of your exercise routine
Some people just can't change their routines and will skip exercise entirely

Breakfast of Exercise Champions
So you have a great morning exercise routine, but you still lose energy mid-morning. Don't skip breakfast in the name of weight loss and time. You need your calories early in the day when you are up and moving -- even if you work a mouse and keyboard on the job. When you consistently eat good foods each morning, you won't be so tempted by unhealthy foods -- and you'll do a better job watching the calories.

Rise and Shine
Increased metabolism or not, you'll burn more calories exercising first thing in the morning than if you don't exercise at all.

-- Trina Lambert

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.