Last week Sonja helped us with choosing apps for keeping food records – one strategy research shows is key for successful weight loss. Another crucial piece to the weight management puzzle – and making healthier choices – is being able to rely on support from family, friends and colleagues.
That’s important because getting to and staying a healthy weight is AICR’s first recommendation for cancer prevention. Too much body fat increases risk for eight cancers, including colorectal, postmenopausal breast, and endometrial cancers.
When you experience a setback in your weight loss efforts, you might think you just need more willpower or to be mentally stronger, but research shows that even with our best efforts, those around us affect our weight loss success. I saw that dynamic in action too many times in my work with college students trying to lose weight. They’d be making progress with eating less junk food or finding ways to be more active, and then time at home with family and friends could quickly seem to undo the good work.
But you can change that. You may be starting new habits this fall making positive eating or activity changes, so how can you make sure you have the support you need? Here are 3 tips to help you garner positive help from those around you: Continue reading
Important or not? If you’ve seen breakfast news stories lately, you may wonder if you need to bother with that steaming bowl of oatmeal or morning yogurt and fruit.
The two recent studies, highlighted in Cancer Research Update this week, focused on how breakfast affects weight. These trials were short term, but they do seem to show that if you just don’t like or want to eat breakfast, it may not make a difference for weight loss. If that finding holds, it could give you more flexibility in finding ways that work for you to get extra weight off.
However, there are great reasons to start your day off with something healthy – whether you consider it breakfast or a snack: Continue reading
You’ve stocked up on school supplies, the backpacks are loaded and you’re bidding farewell to summer with a Labor Day picnic. Why not kick-off a new season for family health and fitness? Give your kids a healthy head start for life – help them learn to make smart eating and physical activity choices, both important to lower risk for many cancers and other chronic diseases.
On Tuesday, Melissa Halas-Liang shared terrific ideas for getting kids involved in healthier eating – try some of those tips at your picnic. And you can get your children moving more this weekend with just a little planning and equipment that you probably have on hand.
Family Backyard Triathlon: gather enough jump ropes for each participant, a whistle and a timer. Spread everyone out in your yard or the park, issue a jump rope to each participant and begin:
- Blow the whistle to start the rope jump event. Aim for an age appropriate number of minutes, then blow the whistle when time is up. Cheer and applaud!
- Demonstrate how to do a plank (or push-ups or yoga pose if you prefer). Whistle to start and challenge everyone to hold the pose for as long – or do as many push-ups – as they can. When everyone is done, stand up and do some deep breathing before exchanging high fives.
- Finally, start the timer and blow the whistle for the jumping jack event. You can set a time, or allow everyone to do jumping jacks as long as they are able.
Completing a triathlon deserves a prize! Let the kids keep the jump rope or give them something like sidewalk chalk and show them how to play Hopscotch.
What will you do for family fitness this weekend?