Weight Loss Recipes

If green foods scare you, you’ve never had an avocado, or found the right ways to use avocado. There is a reason for all the guac-induced madness that exists in American society today. Little omega-3 pushing miracles, these fruits—yes fruits, not vegetables—pack all of the right nutrition and flavor into any meal.

Avocados dish out heart-healthy monounsaturated fats. And, according to the Academy of Nutrition and Dietetics (AND), a study by researchers at Ohio State University found that the fat from avocados helps people better absorb carotenoids, a type of antioxidant found in many veggies, like carrots, sweet potatoes and spinach. Plus, avocados are a good source of fiber. Talk about a superfood!

Avocados have a very delicate taste, making them a versatile addition to any dish. Even if you absolutely despise the color, you’ll find yourself surprised and impressed with how they can rise to the flavor occasion. An eighth of an avocado (or one tablespoon pureed) counts as one Extra on Nutrisystem. And with all of these crafty way to employ them, consider all three Extras accounted for today!

Here are 14 fantastic ways to cook with avocado:

1. Sub for mayo.

There is nothing worse than a dry sandwich. Unfortunately, mayonnaise and traditional hoagie spreads are ingredients to use with caution when dieting. So, slather up your meal with something better. Mashed avocado is that extra something special your sammy needs, so you can really enjoy your healthy meal—not choke it down.

2. Add creaminess to sweet potato.

Sweet potatoes are the perfect blend of sweet and savory. But there’s one way to make them even better: Next time you’re roasting up some of this sweetness, mix some ripe avocado into the finished product. This creamy mash will taste better than ever. No butter or milk necessary.

3. Bake cookies.

If you’re on the cutting edge of the cooking-for-health scene, maybe you’ve seen this before. It is now 100 percent possible to bake awe-inspiring cookies—with healthy fat! Adding the nutritious punch of avocados, these diet-worthy recipes leave the bad stuff behind.

4. Create salad dressing.

You would be absolutely shocked how unhealthy salad dressings can be. Topping your hearty bowl of greens with some of these crazy bottled sauces can result in absolute diet disaster. The ones that aren’t total calorie-bombs are typically still bad news because of their sketchy ingredient lists. Save yourself any future regret, and make your own dressing by blending up mashed avocado for the creamy base to your acid of choice. Avocado oil also works wonders.

5. Sneak it into brownies.

Yes, just like you can use avocado for cookies, brownies are incorporating them too. Trade the saturated fats for omega-3s and eye-enhancing antioxidants like luetin.

6. Top salads.

Your body needs healthy fats to help it absorb all of those wonderful nutrients lying in your vegetables. Slices of avocado take salads to new heights with a creaminess no one can deny. Maybe you’ve already tried topping your Mexican-inspired taco salads with this superfood, but be adventurous. Have you ever had a spinach salad with roasted red peppers and avocado? To die for!

7. Sauté veggies (or meat.. or anything).

One of the biggest perks about the avocado is the oil it produces. Avocado oil, like coconut oil, has a much higher smoke point than extra virgin olive oil. When you cook with oils well past their smoke points—many people make this mistake with olive oil—the outcome is less than stellar. According to the Mayo Clinic, nutrition goes down and so does the flavor. Next time you’re taking to your pan, go for the avocado oil, instead.

8. Green up smoothies.

Why do nut butters get all of the love when it comes to smoothies? Avocado is an excellent addition to any hearty drink. It brings that velvety texture any smoothie junkie wants in their cup. Berries and the rest of your fun additions can mask the taste and the color. Let the cold, sweet satisfaction begin.

9. Moisturize.

Using foods as moisturizers is nothing new, thanks to the arrival of coconut oil on the healthy skin scene. It seems like everyone will slap coconut oil on today—hair, skin, and so much more. Avocado can play a similar role. Consuming more avocados means more good fat to keep the dryness away and your body in tip top shape. Applying a small amount of avocado oil directly to your skin and hair can form a protective barrier, keeping it nourished. And goodbye fly-aways!

10. Make more nutritious tuna salad.

As we’ve said before, fatty mayonnaise doesn’t always fit into your diet when you’re trying to lose a few pounds or keep them off. But again, how realistic would it be to never ever enjoy your favorite deli salads again? Tuna salad, salmon salad, chicken salad and more need a thick and creamy base to essentially glue all of your delicious ingredients together. Just mash up some ripe avocado with a fork (maybe adding a hint of lemon or lime juice) and add it to chopped pieces of your favorite protein.

There are some really exciting ways to get creative with your avocado-based salad recipes. Explore some of the options posted here, like the Avocado Chicken Salad Sandwich or Skinny Avocado Egg Salad or take things into your own hands and get experimental.

11. Spice up popcorn.

We can agree: There is definitely a time and place for butter on popcorn. But we can also attest that this might not be the best option if you’re trying to hit a weight loss goal. Avocado oil makes a fantastic change of pace for popping and flavoring up your bowl. Add a light sprinkle or pop your kernels with the stuff and the sky is the limit. Chili powder for something smoky, cinnamon when sweetness is in order… whatever you like!

12. Cradle an egg.

Did you know you can bake an egg in an avocado? Cut an avocado in half, remove the seed and break an egg in its place. Bake it until the egg is done and you’ve got healthy fats and nutrition for days. It’s indulgent, in the most wholesome way possible. Eating the whole thing would be just over the limit for Extras, so stick to 3/8 of the avocado. It’s also totally acceptable to share this breakfast with your sweetheart.

13. Treat yourself with pudding.

Avocado has another use that couldn’t be sweeter: An awesome base for pudding. Dieters are thrilled to know that they won’t be blowing their diet, next time they feel the need for a childhood favorite. Avocado serves as a base for pudding with a bit of cocoa powder and sugar-free honey (one tablespoon of sugar-free honey is one Extra on Nutrisystem). Snack Packs can’t top this whole-food alternative. Completely delectable and no belly fat consequences.

14. Assemble salsa.

Everyone does guacamole. But, combine the Mexican dip favorites—guac and salsa—for the ultimate party-starter. Chili spice, roasted vegetables and fresh tomato are powered up with chunks of avocado or cilantro-studded guacamole, for an unbelievable pop of flavor. You’ll start to rethink any fear of foods on your plate touching, when these get mixed together.

The post 14 Brilliant Ways to Use Avocado appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/brilliant-ways-to-use-avocado/

Cheesecake on a diet? You think of it as the richest, most decadent weight loss no-no you can imagine. But you can give these recipes a big “Yes!” They’re rich, they taste decadent, but you can enjoy them with zero guilt. All of these ridiculously good recipes are absolutely perfect for the cheesecake-lovin’, healthy-livin’ people out there—that’s right, you can literally have your cake and eat it, too, while on your Nutrisystem meal plan! That’s a diet win if you ask us.

Check out these five ridiculously good recipes for cheesecake-lovers:

1. No-Bake Chocolate Chip Cheesecake Bites >

This is one of the most ridiculously good recipes of all—Cheesecake, chocolate and no baking! Two count as one PowerFuel, so this recipe can be dessert or a mid-afternoon pick-me-up with a cup of tea or coffee. And it’s sooo easy to make. Using a blender or food processor, combine raw almonds, cocoa powder, sweeter-than-sugar medjool dates and sea salt to serve as the crust which you press into cupcake liners in a mini-muffin pan. On top, add a mixture of low-fat cream cheese, Greek yogurt, vanilla extract and a few drops of stevia that you’ve blended in a food processor. Stir in chocolate chips. Freeze them for a few hours then allow to thaw slightly before enjoying. They’re only 115 calories per serving, and you can make a batch of 10 servings at once.

2. Mini No-Bake Lemon Coconut Cheesecake Bites >

This recipe riffs off the chocolate chip version. The crust is made from raw almonds, unsweetened shredded coconut, medjool dates and sea salt, combined in a blender or food processor and pressed into 20 paper-lined mini muffin tins. The cheesecake part is a sweet, creamy and tangy combo of low-fat cream cheese, Greek yogurt, lemon juice, lemon zest, vanilla extra and stevia for extra sweetness. Freeze for a few hours then thaw for a few minutes before serving. Only 50 calories per serving, this sweet treat counts as two PowerFuels.

3. Birthday Cake Cheesecake >

Microwave mug cakes are the latest thing and you’re going to love this addition to your dessert choices. It’s only 186 calories and counts as one PowerFuel and two Extras.

The sweetest part? It’s insanely easy to make. Puree reduced fat cream cheese with Greek yogurt, egg whites, lemon juice, vanilla extract and Truvia Baking Blend. Pour the batter into a microwave-safe bowl or mug and stick it in the microwave. It’s done in less than a minute then just sits for a few hours in the fridge before you dig in.

4. Instant Pot Key Lime Cheesecake >

When it comes to tasty cheesecake recipes that you can enjoy on a diet, this Instant Pot Key Lime Cheesecake definitely takes the cake (literally!). Featuring just six simple ingredients and requiring just five easy steps to prepare, it’s a decadent dessert that’s perfect for those who don’t like to spend a ton of time baking in the kitchen.

5. Mini Pumpkin Cheesecake Bites >

And the last of our ridiculously good recipes is for the pumpkin lovers. Canned pumpkin is available year-round. No need to restrict your pumpkin-eating to the fall. This recipe is made extra flavorful with a gingersnap crust and pumpkin pie spice. It’s easy, too. Finely crush gingersnap cookies with melted coconut oil and water in a bowl, then press into a mini muffin tin lined with paper. Mix low-fat cream cheese, nonfat plain Greek yogurt, canned pumpkin puree (not pumpkin pie mix), vanilla extract, stevia, sea salt and spices in a food processor or blender. Divide the mixture evenly over 20 muffin tins then bake for 15 minutes until cheesecakes are firm around the edges. Cool at room temperature for one hour then refrigerate for two hours before serving. This recipe makes 12 servings at 64 calories per, plus they count as two Extras.

The post 5 Ridiculously Good Recipes for National Cheesecake Day appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/good-recipes-cheesecake-lovers/

For about 70 million Americans, a good night’s sleep is as mythical as the tooth fairy and Big Foot.¹ For them, it just doesn’t exist.

At any given time, between 10 to 30 percent of the population suffers from insomnia—an inability to fall or stay asleep or poor quality of sleep when they do finally doze off. A good night’s sleep is defined as seven or more hours a night, according to the Centers for Disease Control and Prevention (CDC).²

Stress Drives Poor Sleep

There are many causes of poor sleep, but stress leads the list. So it should come as no surprise that the coronavirus pandemic—with its deadly combo of health concerns, economic anxiety, disruption of normal routines and isolation—triggered a 37 percent rise in insomnia, along with stress, anxiety and depression, according to a study of almost 6,000 people published recently in the journal Sleep Medicine.³

The American Psychological Association found in its 2020 annual survey, Stress in America, that stress is not only higher among Americans than in previous years, it’s the highest it has been since the survey was launched in 2007.⁴

The current wave of stress-induced sleep problems has even earned its own name: “coronoasomia.”⁵

The Vicious Cycle of Stress and Sleep Deprivation

Stress isn’t just the cause of sleep problems, it’s also the result of sleep deprivation. If you’re not getting enough shut-eye at night because you’re juggling your worries, they may seem to have multiplied overnight. And to add to those keep-you-up-at-night concerns: lack of sleep can lead to a depressed immune system, increased risk of health problems such as diabetes and hypertension, plus weight gain.⁶

In fact, if you’re trying to lose weight, not getting enough sleep is a major obstacle: Losing sleep can reduce the amount of weight you lose and trigger overeating, in part by altering your body’s appetite chemicals.⁷

Naps and a night-time glass of red wine may be your fallback plan for de-stressing and getting a better night’s sleep, but they’re not the best solution to avoiding the all-day yawns. And they’re not going to give you the skills you need to deal with everyday or extraordinary stress.

How To De-Stress And Get Good Sleep Tonight

Instead, follow these smart lifestyle tips from the nation’s top sleep and stress experts for calming down and getting all 40 of those winks.

1. Schedule regular daily exercise.

Exercise can help improve your mood and make whatever’s bothering you seem more manageable. Studies have found that 20 to 30 minutes of aerobic exercise—like a brisk walk or bike ride—can make you feel calmer for up to several hours.⁸ Exercising can also help you sleep better, research says. Just don’t exercise too close to bedtime. Those feel-good endorphins you get from aerobic exercise can actually keep you up—plus your core body temperature may rise which sends the wrong message to your body clock that it’s time to be awake, according to researchers at Johns Hopkins School of Medicine.⁹

On Nutrisystem, we recommend 30 minutes of daily activity each day for weight loss and better health. These 10-minute workouts make it easy to fit some movement into your everyday routine.

2. Meditate.

Meditation has been shown to calm you down and give you a sense of peace. It can also help you sleep.¹⁰ You don’t have to sit cross-legged and chant “Om” either. Simply finding a quiet spot and focusing on your breathing instead of the maelstrom of thoughts in your head can help anchor you to the present moment and shoo those thoughts away.

You can take meditation classes or use a guided meditation you find on the Internet in which you are “guided” by another person to a place of peace and relaxation in your mind. Yoga, tai chi and qi gong are forms of “moving meditation” that may help you both reduce stress and learn to relax enough to fall and stay asleep. Or you can simply take a deep breath to a count of four and exhale to a count of four whenever you’re feeling overwhelmed.¹¹

Bonus: Studies have found that deep breathing can help you fall asleep and get back to sleep if you wake up. Not only by relaxing you, but by also initiating melatonin production.¹²

3. Cut back on caffeine.

Caffeine consumed at any time can give you the jitters. If you’re already stressed out, you need to switch drinks. Anything more than 400 milligrams a day—around four or five regular cups of coffee—can make you feel like you need to be scraped off the ceiling (your results may vary).¹³

And that cup of joe is a real killer at night. A 2013 study, published in the Journal of Clinical Sleep Medicine, found that having a caffeinated drink even six hours before bedtime can interfere with sleep, reducing shuteye by about one hour.^14,15

4. Avoid excessive screen time.

TV, computer games, even e-books may actually make it hard to wind down for sleep. They’re not only stimulating, but the blue light emitted from the screen can suppress your body’s production of the sleep-inducing chemical melatonin.¹⁶ If you can’t cut down on screen time during the day, consider blue light blocking glasses or turning on the blue light filter on your e-book reader. A few small studies have found that blocking blue light can help you sleep.^17,18

5. Find some green.

Visiting “green spaces”—a garden, a woodland park, a wilderness—during the day can relieve your stress. Not only do they provide a way to get some exercise, being in nature removes the distraction of daily life and helps you relax by making you feel like you’re “away,” according to a 2018 study in the journal, Behavioral Science.¹⁹

You don’t have to live at the edge of a national park to gain the stress-relieving benefits either. Spending even a little bit of time in a green space—only 10 minutes in research done by Cornell University—can have lasting results.²⁰

6. When your worries wake you up, get up.

If you find yourself counting worries instead of sheep, get out of bed, says the Sleep Foundation. It’s counterproductive to toss and turn, wrestling with your thoughts. If you haven’t fallen asleep within 15 minutes after hitting the sack, leave the bed behind and go to another part of the house and do something that helps you chill, like meditating, reading, or listening to music. If your worries shake you awake in the middle of the night, don’t look at the clock. It will just make you more anxious. If you have to, drape a cloth over the clock face so you don’t see it.²¹

Sources:

1. https://www.cdc.gov/sleep/about_us.html
2. https://www.cdc.gov/sleep/data_statistics.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274952/
4. https://www.apa.org/news/press/releases/stress/2020/report-october
5. https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia–tips-to-fight-back-/2020/09
6. https://www.sleephealthsolutionsohio.com/blog/10-effects-of-long-term-sleep-deprivation/
7. https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep
8. https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/stress_relief__the_role_of_exercise_in_stress.6.aspx
9. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
10. https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science
11. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/
13. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
14. https://jcsm.aasm.org/doi/10.5664/jcsm.3170
15. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
16. https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation
17. https://pubmed.ncbi.nlm.nih.gov/20030543/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/
20. https://www.sciencedaily.com/releases/2020/02/200225164210.htm
21. https://www.sleepfoundation.org/insomnia/stress-and-insomnia

The post Is Stress Ruining Your Sleep? How To Deal appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/reduce-effects-of-stress-on-sleep/

You hear so much about weight loss these days, whether you’re watching TV, scrolling through social media or talking with friends. Lots of the information about what to eat and not to eat, what to do and not to do, can be confusing or even wrong. These misconceptions discourage too many guys from trying to shed excess pounds or keep them from succeeding. The truth is that the key to weight loss for men is not a secret formula. Here are eight dieting myths and men’s weight loss tips that guys often hear, plus the facts you need to know about them.

1. Myth: I have to sweat extra weight off.

Fact: Daily physical activity is an essential part of a healthy weight loss plan. However, exercising alone without changing how you eat is not effective, according to a study, published in the Journal of Diabetes and Metabolic Disorders.¹ A 185-pound guy can burn about 250 calories in 30 minutes of vigorous weight-lifting or 330 calories running 3 miles, for example.² That’s less than half the calories in a typical fast food burger, even without the fries and soda. A combination of physical activity and a healthy diet is key to successful weight loss.

2. Myth: Skipping meals is a short cut to weight loss.

Fact: Passing on a meal can reduce your total calorie intake for the day, but it can also leave you so famished that you overdo it on the next meal. What’s more, when you eat healthy meals throughout the day, your metabolism burns calories steadily and you don’t feel hungry all the time. According to Cleveland Clinic, “Smaller, more frequent meals in your daily eating patterns also can aid in a more efficient metabolism compared to a slower metabolism when meals are skipped.” This helps you to stick with your weight loss plan and avoid the “yo-yo” effect of losing weight and then gaining it all back when you start eating normally again.³

3. Myth: To lose weight, I just have to cut calories.

Fact: All calories are not created equal. This is important when you’re trying to lose weight because you need to stay well-nourished and feeling full. Your body requires a wide variety of vitamins and minerals, as well as plenty of fiber, to keep you feeling well. An average-sized grilled chicken breast has about 275 calories, while a standard chocolate candy bar has about 250 calories.⁴ The chicken will give you plenty of protein to energize your day and help you build muscle. The candy bar may have fewer calories, but it provides you with little more than sugar you burn off in a short time.

4. Myth: Cutting fat out of my diet will get rid of excess body fat.

Fact: Your body needs fats to help it absorb nutrients from the food you eat. Fats also provide energy and help you feel full after eating. The key is choosing the right, healthy fats and sticking to proper portion sizes.⁵ “The effects of different fats on health varies. And, some fats have shown to have positive health benefits. Replace foods higher in saturated fat with foods higher in unsaturated fats,” says the Academy of Nutrition and Dietetics.⁶

Mayo Clinic recommends swapping oil with butter and replacing meat twice a week with fish that is high in omega-3 fatty acids. You should also pick lean meat and poultry when you’re grocery shopping, making sure to trim off the excess fat and skin.⁵ The Academy of Nutrition and Dietetics suggests eating a balance of polyunsaturated (such as omega-3s) and monounsaturated fats. To get in your omega-3s, choose fatty fish, walnuts, chia seeds and eggs. Stock up on nuts, olive oil, avocados and peanut butter for monounsaturated fats.⁶

5. Myth: A no-carb diet is best for losing weight.

Fact: Carbohydrates are essential to a healthy diet. That’s why the United States Department of Agriculture (USDA) dietary guidelines recommend that carbs make up 45 to 65 percent of your total daily calories.⁷ But as with calories and fats, not all carbs are like. SmartCarbs are nutrient-rich and low on the Glycemic Index, so they’re less likely to cause your blood sugar to spike. SmartCarbs are digested slowly because they’re high in fiber, helping you feel fuller longer. Whole grain rice, pasta, cereal, fresh or frozen fruit and starchy veggies like beans, corn and sweet potatoes are all SmartCarbs on the Nutrisystem for Men weight loss plan.

6. Myth: Snacking slows down weight loss.

Fact: Eating snacks during the day helps you maintain energy between meals and curbs your appetite, which can prevent you from overeating at the next meal. What you choose to snack on (and how much) is key to your weight loss success. Snacks can either support your weight loss or sabotage it, so be sure to avoid treats that are high in saturated fat, sugar and sodium.⁸ The ideal snack has lean protein for energy and plenty of fiber to help you feel full until your next full meal.

Nutrisystem for Men plans recommend three snacks each day. You can find a wide range of snack choices on the Nutrisystem menu that can satisfy just about every craving. When putting together your own Flex snacks, consider combinations such as apples and almond butter, whole grain crackers and low-fat cheese, or hummus and raw vegetables. Click the link below for some healthy snack inspo!:

7. Myth: You can lose weight just by eating “diet,” “light” or “lean” foods from the grocery store.

Fact: While Nutrisystem recommends choosing low-fat dairy products and lean meats, eating these foods alone is not a surefire way to lose weight. They are a piece of a larger puzzle, as a healthy and balanced weight loss plan includes a variety of foods. According to the Academy of Nutrition and Dietetics, “Your body needs the right nutrients to fuel it throughout the day. The best way to get what you need is to enjoy nutrient-rich foods from a variety of food groups.”⁹ The Nutrisystem for Men meal plan provides balanced nutrition, combining healthy fats, lean proteins, dietary fiber and smart carbs with all the best vegetables.

8. Myth: Certain foods such as the grapefruit, celery, flax seeds, or goji berries have “miraculous” weight loss powers.

Fact: The research on this is as clear as can be. No specific foods have special powers to help you shed pounds. A diverse and balanced diet is the only healthy way to lose weight and keep it off. You want to build your meals with lean protein (PowerFuels), SmartCarbs, healthy fats and all the non-starchy vegetables you want. The good news is you don’t have to be stuck in a rut of eating the same things every day. Rather, you can enjoy just about any of your favorite foods by choosing healthy ingredients and appropriate portion sizes.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/
2. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
3. https://health.clevelandclinic.org/how-small-frequent-meals-can-help-athletes-keep-energy-high/
4. https://fdc.nal.usda.gov
5. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
6. https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats
7. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
8. https://www.hsph.harvard.edu/nutritionsource/snacking/
9. https://www.eatright.org/health/wellness/your-overall-health/back-to-basics-for-healthy-weight-loss

The post 8 Misconceptions (And Truths) About Men’s Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/mens-weight-loss-diet-myths/

Summer has to be the most active time of the year, with so many chores to be done and opportunities to get outside and enjoy the warm weather. While you’re busy taking advantage of the season, you can also burn off excess calories, helping to speed up your progress toward your weight loss goal. Here are nine popular warm weather activities that kick up your metabolism while you go about your days—no visit to the gym required.

1. Mopping the Floor

The minute the weather turns warm, cleaning tops the “to-do” list in many homes. When you get out the bucket and mop, and move at a steady pace back and forth across the floor, you’ll torch calories plus tone your arms and strengthen your core muscles as your metabolism heats up.

Calories burned: 330 per hour

2. Dusting and Vacuuming

Wiping down your furniture, shelves and decorations gets rid of dust and potential allergens. It also keeps you moving around, bending and stretching as you go. Pushing the vacuum not only removes dirt and other debris from your carpets and floors, it activates your back and leg muscles and cranks up your internal calorie-burning engines.

Calories burned: 160 per hour

3. Ironing

Smoothing wrinkles and pressing creases into your clothes and linens is steady, methodical work you do while on your feet. That effort leads not only to a pile of well-maintained laundry… it can lead to a pile of sweat as well! Try ironing a week’s worth of clothes all at once, then hanging them where they can’t be wrinkled again. You’ll be thanking yourself on those busy weekday mornings, and your waist line will thank you, too!

Calories burned: 150 per hour

4. Painting Walls

When a room in your home needs a fresh coat of paint, there are many tools to work with and tasks to do, from moving furniture to reaching with the roller brush. All of those add up to significant calorie-burning that helps you end up with a fresh look, too.

Calories burned: 350 per hour

5. Mowing the Lawn

Walking back and forth as your power mower cuts the grass keeps your yard looking neat and your body, trim. You don’t get the same benefit from a riding mower, but you can really amp up your calorie burning by using a mower powered only by your legs.

Calories burned: 330 per hour

6. Gardening

Digging, raking, pulling weeds and other gardening tasks get you outside in the fresh air and sunshine and fire up your metabolism as you beautify your yard.

Calories burned: 340 per hour

7. Washing the Car

Sure, you can go to the drive-through car wash, but rinsing, scrubbing and drying your own vehicle is pleasant on a warm day and it burns calories while you’re at it. Vacuum and polish the interior to get the maximum benefit.

Calories burned: 330 per hour

8. Playing in the Yard With the Kids

Taking the kids to play in the backyard is an easy way to burn a few extra calories. Have a swing set? A sliding board and jungle gym helps the kids burn off energy and stay active. The little ones will love for you to join in and you’ll remember what fun it is to play as you turn up your metabolism.

Calories burned: 300 per hour

9. Riding a Bicycle

Pedaling around on two wheels with the warm breeze in your face is a simple joy that can bring you back to carefree childhood days. Skip the skintight clothes and hunched over posture and just ride for fun (with or without kids). While you pedal and smile, your body torches a whole lot of calories.

Calories burned: 400 per hour

*Calories burned are the average for a 155-pound person, based on a report from the Harvard University School of Public Health.

The post 9 Warm Weather Activities That Torch Calories appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/9-warm-weather-activities-that-torch-calories/