How to Lose 15 Pounds in One Year

TOPS News

Seven TOPS and one KOPS were present at the July 24 meeting of Imperial TOPS NE0267. Donna was the best loser, and Karen won a little cash in the Ha-Ha drawing.

Yes-Yes/No-No

The Yes-Yes challenge this week is to eat two fruits and two vegetables each day; the No-No is no more than two servings of starchy foods (potatoes and flour products) per day. Next week is a sack lunch picnic at Campbell Park.
Karen asked members to bring a salad recipe next week, preferably a new one that’s been tried. She also suggested participating in community service, such as volunteering for the theater or helping with Mercy Meals packing.

Program: The Benefits of Walking

Judy presented a program on the benefits of walking. For someone weighing 175 pounds, walking just 30 minutes a day at 3 miles an hour burns 150 calories a day, which totals 54,750 a year. Even with no change in calorie intake, this could mean a loss of 15 pounds in one year. Other benefits of walking include lowering the risk of heart disease, cancer, arthritis, and Alzheimer’s and aiding sleep and the healing of wounds.*

 

Come Join Us!

TOPS Club meets from 9 to 10 a.m. on Thursdays at the Imperial Community Center, with weigh-ins beginning at 8:30. The first meeting is free.

More About Heart Health

For a healthier heart, the Mayo Clinic recommends “Eat 5, Move 10, Sleep 8.”

• Eat 5. Eat five servings of fruit and vegetables a day to boost your heart health. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruit in between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don't worry so much about foods you shouldn't eat, just work on getting five or more servings of fruits and vegetables a day.
• Move 10. Add at least 10 minutes of moderately intense physical activity to what you do every day. Sure government recommendations say 30 minutes or more, but the bottom line is even 10 minutes makes a difference. For example, just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to half. That's a big benefit from a pretty small commitment on your part. It doesn't have to be elaborate — take the stairs, take a walk, just get moving. As you become more active, you can try to increase your total amount of activity a day.
• Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it's important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person's sleep needs vary slightly, but eight is a good number to shoot for.

*Please note: The information on this blog is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. Please do not use this information to diagnose or treat any health problems or illnesses without first consulting your family doctor.