Weight Loss Recipes

Haven’t chosen your New Year’s resolution for 2022 yet? You’re never too late: Any day is the perfect day to start exercising and reaping loads of health benefits, like drastically reduced risks of heart disease, stroke, diabetes and even early death.

Just make sure your goal is really achievable: While many people like the sound of running 10 marathons or becoming a world champion powerlifter, keeping things simple in year one can help you build towards bigger goals with subsequent resolutions.

Your fitness goals should be challenging yet realistic. According to experts at Cañada College, “unattainable goals are often the cause of injury, frustration, and ultimately the discontinuation of exercise.” They recommend creating short-term goals that are more attainable in the beginning of your fitness journey.

So here are five fitness goals you can really achieve this year—and each is backed by science, so they’re really worth doing!

Goal 1: Walk 4,400 to 7,972 steps per day.

Thought the magic number was 10,000? Think again: The 10K number is said to have actually started as a marketing tool to sell pedometers in Japan in the 1960s.

That doesn’t mean that counting your steps is useless, though: In one study, older women who averaged 4,400 steps or more significantly reduced their risk of death compared to other women who walked about 2,700 steps per day. The researchers explain, “With more steps per day, mortality rates progressively decreased before leveling at approximately 7500 [steps per day].”

In another study of older adults, those who took 7,972 or more steps per day had a lower risk of death than walkers who logged less than 4,503 steps each day.

Use those results as your step goals: Strive to stride 4,400 to 7,972 times per day.

Goal 2: Do muscle strengthening activities twice a week.

You often hear about the Centers for Disease Control and Prevention (CDC) recommendation to get at least 150 minutes a week of moderate-intensity aerobic activity. (That’s 30 minutes, five days a week.) But did you know that the CDC also recommends doing activities that strengthen muscles at least two days each week?

According to The American Council on Exercise (ACE), strength training can help strengthen muscles and bones, increase the metabolism, decrease blood pressure and improve quality of life. Maintaining your muscle as you get older is essential. “Unless you regularly engage in activities to strengthen your muscles, you’ll lose about a half a pound of muscle a year in your 30s and 40s, and that rate can double once you turn 50,” says ACE.

Your weekly strength training doesn’t have to be all at once, and it doesn’t have to be as intense as a CrossFit class. You can do easy dumbbell or resistance band workouts. No equipment? No problem! Try this simple, four-move series that uses your own body weight to boost your strength:

1. Move 1 – Wall Pushups: Standing with your feet away from a wall, put your hands on the wall, and slowly control your body as you bend your elbows to move your torso towards the wall. Keep your body straight from head to heels as you press back to standing.
2. Move 2 – Step Ups: On the bottom step of a staircase, place one foot on the step, and press through the center of your raised foot to straighten your leg until your other foot could meet it on the step. Step down, and repeat with the other leg.
3. Move 3 – Squat to a Chair: Hover over a chair, and control yourself as you sit down, not using your hands. If you can, stand back up without using your hands.
4. Move 4 – Glute Bridge: Lie face up on the floor with your knees bent and feet flat on the floor. Squeeze your glutes to raise your butt up until your body forms a straight line from head to knees. Slowly return to the start.

Do each exercise for 15-20 seconds, then rest until the next minute starts and move to the next exercise. Repeat in this way for 15 minutes.

Goal 3: Sleep for at least 7 hours per night.

Is sleep a fitness goal? You bet! In fact, it may be the most important one of all: According to the CDC, “Adults need 7 or more hours of sleep per night for the best health and wellbeing.” Consistently getting too little shuteye (less than seven hours a night) is associated with poor health outcomes, including weight gain, diabetes, depression, high blood pressure, stroke and heart disease.

In a review of research, published in the journal Sleep, scientists found that sleeping less than seven hours per night was associated with a 12 percent increased risk of early death compared to sleeping seven to eight hours per night.

Sleep is also key to achieving your other fitness goals: When you sleep, your body can repair your muscles and give you the energy you’ll need for your next bout of physical activity. So hit the hay this year!

Goal 4: Go for a 10-minute walk every time you eat.

This is an easy way to get to that 4,400+ steps. Plus, timing your 10-minute walks with your three main meals will help you check off your 30 minutes of recommended physical activity. According to experts at Mayo Clinic, regular, brisk walking can help improve your cardiovascular health and decrease your risk of various conditions, including high blood pressure, heart disease, cancer and Type 2 diabetes.

Timing your walks for after meals has other potential benefits, too. According to Medical News Today, “Research suggests that a short walk after eating helps manage a person’s blood glucose, or blood sugar, levels. Moderate daily exercise can also reduce gas and bloating, improve sleep, and boost heart health.” Research has also shown that taking three 10-minute walks each day may reduce systolic blood pressure (the top number) in individuals with prehypertension.

So when you put down your fork, lace up your shoes!

Goal 5: Find a fitness activity that’s fun for you.

Too many Americans think exercise has to be painful drudgery to work. But the opposite is true: Studies show that when people enjoy their workouts, they’re more likely to actually do them. And it’s no secrete that an increase in exercise adherence can lead to better results.

If you’re going to spend 10, 20, 30 or more minutes of your free time doing something, it ought to be something that not only improves your health, but improves your mood. So while you’re walking and strengthening this year, resolve to find something about fitness you enjoy: Maybe it’s working out while talking on the phone with your best friend. Maybe it’s a new type of class or a new instructor that really gets you. Maybe it’s an active game or sport. Or maybe it’s a funny shirt that you love putting on each time you sweat. Find that thing you love, and you’ll create a habit that will last far beyond 2022.

*Always speak to your doctor before beginning a new exercise routine.

The post 5 Health and Fitness Goals for 2022 appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/5-health-and-fitness-goals/

It’s okay to get a little nutty while you’re dieting. If you’re talking about peanut butter, that is! The Leaf is filled with healthy peanut butter recipes that are diet-friendly.

According to Harvard Health, peanuts aren’t actually nuts. They are a legume, similar to lentils or soybeans. Regardless of their origin, peanut butter is a delicious and healthy option for those trying to lose weight. Studies show that people who eat nuts and peanut butter have a decreased risk of heart disease and Type 2 diabetes, says Harvard Health. Nuts and nut butters are filled with healthy fats and can help keep you full throughout the day. Never underestimate the fullness factor when you’re shedding pounds!

Fortunately, Nutrisystem has developed more than a dozen peanut butter recipes. All delicious, all healthy and all diet-approved! Keep reading to see how versatile peanut butter really is.

Hint: Click the recipe name or image to check out the full recipe!

Here are 14 delicious peanut butter recipes:

1. Chocolate Peanut Butter Popsicles >

Calories per Serving: 100

On Nutrisystem, Count As: 1 PowerFuel

This recipe is so simple, you probably already have the six ingredients for it in your kitchen! You just need some inexpensive popsicle molds (and not just for this recipe–check out these other Nutrisystem-approved popsicles! >). Blend together plain nonfat Greek yogurt, nonfat milk, stevia, vanilla extract, unsweetened cocoa powder and peanut butter in your blender or food processor. Pour into your popsicle molds and freeze. Enjoy your 100-calorie peanut butter popsicles as a dessert or snack!

2. 3-Ingredient Protein Bombs >

Calories per Serving: 131

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

We hear ya!  You’re saying, “Three ingredients? I’m so there!” This smooth, creamy snack is even easier than it sounds. A chocolate Nutrisystem shake is mixed with peanut butter and fat free cream cheese to create these delicious protein bombs. The recipe makes 16 of these protein-packed peanut butter balls, with two balls as one serving.

3. 4-Ingredient Rice Krispies Treat >

Calories per Serving: 71

On Nutrisystem, Count As: 2 Extras

Who doesn’t like a crunchy and sweet dessert that is easy to make? Snack on one of these crispy bars filled our favorite nut butter. Crisp rice cereal is held together with creamy peanut butter, honey and vanilla extract. The recipe makes 24 bars and one bar counts as one serving. In one move you’ve stocked up on your snacks and desserts for practically month! Keep them in the fridge and grab a bar when you’re craving something sweet.

4. Chocolate Peanut Butter French Toast >

Calories per Serving: 238

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Extra

Though it sounds like a fancy brunch recipe, this deliciously sweet breakfast whips up in 15 minutes. You can enjoy a gourmet breakfast even on workday mornings! Start with whole wheat bread soaked in a mixture of egg, nonfat milk, vanilla and a scoop of your chocolate Nutrisystem shake. Cook in a pan for three to four minutes per side. Melt some peanut butter in the microwave and simply drizzle it on top. Sprinkle with some chocolate chips and enjoy your peanut butter platter!

5. 3-Ingredient Peanut Butter Cups >

Calories per Serving: 139
On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

Keep this recipe handy for Halloween! After you’ve tried one of these, you won’t be tempted by the high calorie store-bought versions you’re handing out to the kids. Make your own peanut butter cups with semi-sweet chocolate chips, coconut oil and crunchy peanut butter. Enjoy your favorite peanut butter candy made diet-friendly!

6. PB and J Power Bowl >

Calories per Serving: 282
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

The staple of childhood lunches becomes your secret weight loss weapon at breakfast. Combine peanut butter with steel cut oats, almond milk and a homemade jelly made with fresh strawberries, lemon juice and chia seeds. You’ll be loving this deconstructed PB and J sandwich every morning!

7. No Bake Chocolate Peanut Butter Granola Bars >

Calories per Serving: 199

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Unfortunately, many store-bought granola bars are often calorie and sugar bombs masquerading as a healthy treat. It’s so simple to make your own and control the ingredients that you add. These bars are not only delicious, they are diet-friendly. Mix together rolled oats, peanut butter, honey and semi-sweet chocolate chips (or substitute some dried fruit). Throw them in the fridge and grab a bar when you’re craving a nutty treat!

8. Peanut Butter Chocolate Chip Mug Cake >

Calories per Serving: 146

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

The inventor of the mug cake deserves an award. They’re quick, delicious, mess-free and never see the inside of a hot oven. It’s microwave all the way.  This quick dessert combines powdered peanut butter (found in the same aisle as regular peanut butter), a little whole wheat pastry flower, baking powder, stevia, banana, almond milk and chocolate chips. Three minutes in the microwave and it’s ready to eat!

9. Apple Peanut Monster Mouths >

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

These are so adorable, you’re going to have to fight your kids for them. When Halloween comes around, you need healthy and fun treats available for you and your family.  Slice up a medium apple and scoop peanut butter on one side of each slice. Line up a row of nuts (macadamias, peanuts, almonds or cashews) to look like teeth, then top with another slice of apple spread with peanut butter.  These peanut butter monster mouths are scary good!

10. Chocolate Peanut Butter Crunch Bars >

Calories per Serving: 176

On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

When you get a jones for candy, we’ve got just the recipe to help. This yummy bar gets its sweet flavor and crunchy texture from a vanilla Nutrisystem shake, dates, peanut butter, chocolate chips, oats and vanilla extract. A food processor does all the mixing for you. Form your bars and thrown them in the freezer for an hour to create an easy Flex Snack that you can enjoy throughout the week.

11. Chocolate Peanut Butter Banana Smoothie >

On Nutrisystem, Count As: 2 PowerFuels and 1 SmartCarb

Add this one to your lineup of peanut butter recipes! This rich, delicious smoothie could not be easier to create. Blend together a chocolate Nutrisystem shake with peanut butter, frozen banana, water and ice. Start your day with this beverage and you’ll be having a peanut butter party all morning!

12. Peanut Butter Banana Pops >

Calories per Serving: 160

On Nutrisystem, Count As: 1 PowerFuel, 1/2 SmartCarb and 1 Extra

When it is hot outside, you need a cold treat to cool you down. In fact, you might want to make a bigger batch of these pops since you can store them in the freezer. Enjoy them any time that you’re looking for something cool and sweet. Simply combine peanut butter, bananas, water and honey in a blender. Pour into popsicle molds and freeze to create perfect peanut butter pops!

13. Chocolate Peanut Butter Freezer Fudge >

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

This confection is so rich and creamy, you’re not going to believe it is diet-friendly. It’s so simple to make and only takes a few minutes. Simply heat up some peanut butter, almond milk and a packet of Nutrisystem NutriChocolaty Wafers in a saucepan. Pour the mixture into an ice cube tray or in circles on a baking sheet and stick them in the freezer. Enjoy them frozen or room temperature.

14. Chicken Kebabs with Peanut Dipping Sauce >

Calories per Serving: 219

On Nutrisystem, Count As: 2 PowerFuels

Just to show you how versatile peanut butter is, we wanted to include one of our favorite savory peanut butter recipes featuring this delicious ingredient. These chicken kebabs have a sweet, salty and spicy flavor that is unique and satisfying. Our favorite nut butter is featured here in a peanut dipping sauce made with peanut butter, chicken broth, soy sauce, lime juice and cayenne pepper. Lean chicken and peanut butter combine to create a protein powerhouse!

The post 14 Delicious Recipes Starring Peanut Butter appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/peanut-butter-recipes/

Shorter days, less sun and chilly temps have a way of bringing you down. The winter blahs are real and for some people, it may develop into seasonal depression. Food is not a fix. However, a growing body of research suggests that your diet and certain healthy superfoods may influence (and even improve) your mood.

One recent study, published in the journal PLOS ONE, found symptoms of depression dropped significantly among a small group of young adults who ate healthier for three weeks—which meant, in part, increasing their intake of fruits, veggies, whole grains and fish.

In the peer-reviewed journal Psychiatry Research, a meta-analysis of 21 studies from ten countries investigated the connection between diet and depression risk. They found that a healthy eating pattern high in fruits, vegetables, whole grains, fish and low-fat dairy products may decrease the risk of depression, whereas a diet high in red or processed meat, refined grains and fat may increase the risk of depression.

The evidence is preliminary and much more research is needed to understand how diet influences mental health. But what we do know, according to Cleveland Clinic, is that certain foods and nutrients affect brain chemicals that influence how we feel. We’ve rounded up 10 of our favorite healthy superfoods that have been shown to have positive effects on mood. An added bonus; they can all easily fit into your Nutrisystem weight loss program!

Here are 10 healthy superfoods to help you beat the winter blues:

1. Blueberries

These little jewels may be tiny; but don’t let their size fool you. According to research, published in the International Journal of Molecular Sciences, blueberries are jam-packed with flavonoids. The journal Genes & Nutrition explains that flavonoids perform antioxidant functions and have been shown to boost brain health and protect brain neurons from damage.

Antioxidants have also been studied as a potential way to treat anxiety and depression, according to the Indian Journal of Psychiatry. Another study, published in the journal Nutrients, found that adults and kids who drank a “flavonoid-rich” blueberry beverage experienced a positive effect on mood.

One cup of blueberries counts as one SmartCarb on the Nutrisystem program. Enjoy them in these tasty blueberry recipes >

2. Salmon

Salmon is rich in omega-3 fatty acids, along with a variety of other vitamins and minerals, says Healthline. According to Science Daily, research from the University of Pittsburgh Medical Center suggests that low levels of omega-3 fatty acids in the blood is associated with symptoms of depression.

Salmon also contains vitamin B12, which is involved in creating brain chemicals that impact mood and other brain functions, says Mayo Clinic. They also explain that low levels of vitamin B-12 may be linked to depression.

Two ounces of salmon counts as one PowerFuel on the Nutrisystem program. Get double the mood-boosting benefits with this Blueberry Glazed Salmon recipe >

3. Yogurt

According to Harvard Health, bacteria in your intestines may play a role in brain and mental health. This theory is known as the brain-gut-axis. Though the potential connection isn’t fully understood, scientists do know that probiotics in foods like yogurt can help boost good gut bacteria. This may be important in the processing of brain chemicals like serotonin that regulate mood. A review of early research, published in the Annals of General Psychiatry, found that people who took probiotics reported mood improvements and decreased stress levels.

Yogurt falls into the PowerFuel category on Nutrisystem. Start your morning on the right foot with this delicious Berry Delight Yogurt Parfait >

4. Leafy Greens

From spinach and kale, to collards and chard: Among plant foods, leafy greens are packed with the highest amount of nutrients that may play a role in mental health, according to the World Journal of Psychiatry. One of those nutrients is the powerful folate. A report, published in the in the Journal of Psychiatric Research, found that people with depression had lower blood levels and dietary intake of folate when compared to those without depression.

On Nutrisystem, leafy greens are considered an unlimited non-starchy vegetable. Get more greens in your diet with our four simple tips >

5. Oysters

Oysters make this list of healthy superfoods due to their amazing nutrient profile. According to the World Journal of Psychiatry, there are 12 specific nutrients that “relate to the prevention and treatment of depressive disorders.” Oysters were among the highest scoring animal foods containing these vitamins and minerals.

One of these vital nutrients is zinc. The highest amount of zinc within the body is found in the brain, says Medical News Today. They further explain that a deficiency in zinc may cause symptoms of depression, trouble with learning or memory and more. And just like salmon, this seafood delicacy is also a good source of omega-3 fatty acids and vitamin B12, says Healthline. Oysters fall into the PowerFuel category on the Nutrisystem meal plan.

6. Walnuts

Nuts are nutritional powerhouses packed with energy and nutrients. According to research, published in the journal Nutrients, walnuts might reduce the risk of depression. Survey results from more than 26,000 adults found that those who regularly consumed walnuts had significantly lower depression scores—meaning they felt less hopeless, more energetic and had a greater interest in doing things.

On the Nutrisystem plan, walnuts are a healthy PowerFuel option. Bake these Nutrisystem-approved Maple Walnut Cookies >

7. Turkey

The amino acid tryptophan—which is found in turkey and often blamed for post-Thanksgiving dinner naps—is used by the body to make the feel-good chemical serotonin, says Medical News Today. Similar to salmon and oysters, turkey and other poultry also contain the potential mood-boosting vitamin B12, says Healthline.

Three ounces of turkey counts as one PowerFuel on Nutrisystem. Check out this fool-proof way to cook a delicious turkey >

8. Whole Grains

Oatmeal, popcorn, quinoa, whole wheat bread and brown rice are unrefined grains that are a good source of filling fiber and other nutrients, says Healthline. According to Cleveland Clinic, choosing them over refined grains, such as white flour cereals, bread and sugary cookies, may help improve your mood. That’s because, according to Healthline, eating highly-processed refined grains cause your blood sugar to spike, then drop shortly after. High-quality grains, however, are healthy superfoods that keep blood sugar steady and provide long-lasting energy.

Whole grains fall into the SmartCarb category on Nutrisystem. Check out these six super-grains you should be eating >

9. Dark Chocolate

You know eating it makes you happy. We’ve got the science to back up why: Eating dark chocolate has been shown to increase levels of the feel-good hormone serotonin, says the Archives of Internal Medicine. According to the journal Frontiers in Nutrition, cocoa and cocoa products also contain flavanols, which are antioxidants that may benefit brain function.

Plus, research published in the Journal of Psychopharmacology found that study participants who enjoyed an antioxidant-rich, dark chocolate drink every day for a month reported significantly improved moods. Of course, chocolate can be high in sugar, so watch your portions and choose low sugar or stevia-sweetened options.

Dark chocolate is considered an Extra on the Nutrisystem meal plan. For a healthy way to get your chocolate fix, try one of these 15 Decadent Recipes for Chocolate Lovers >

10. Green Tea

Sipping on this warm brew has been shown to lower levels of the stress hormone cortisol, according to Nature.com. They explain that drinking at least a half-cup of green tea each day has been shown to decrease the risk of depression. According to Psychology Today, part of the benefit may come from polyphenols—powerful plant chemicals in green tea that help increase the availability of dopamine (a hormone that influences positive mood).

Unsweetened green tea will count towards your required daily water servings on Nutrisystem. Check out these other reasons to drink to green tea >

The post 10 Healthy Superfoods to Beat the Winter Blues appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-superfoods-to-beat-the-winter-blues/

Even if you’re someone who prefers to walk or run outside, you know that treadmills can serve a valuable purpose. Sometimes it’s just easier to hop on the treadmill if the weather is questionable or if you need a simple and easy workout. Whether you own one yourself or use one at the gym, you want to know that you’re getting the most out of the time you put in on this machine.

We’ve rounded up some of our best tips for enhancing your treadmill workout for weight loss. With these four ideas, you can get maximum value out of your treadmill exercise.

1. Turn up the tunes.

If you’re someone who likes to run or walk with music, then it might be nearly impossible to do it without your tunes. The truth is, there are a lot of benefits to working out with music. One study, published in the Journal of Exercise Physiology Online, found that people exercising with fast tempo music had a higher heart rate and increased their respiratory rate. This is because they were moving more.¹ Running or walking just a little bit faster on the treadmill equates to more calories burned!

Another study, published in Psychology of Sport and Exercise, indicates that music makes exercise more enjoyable which could help you work out longer.² Make sure to choose music that you love and maybe even create a playlist that fits your routine. A little bit of planning ahead could mean that you truly maximize your time working out.

2. Use incline training for your treadmill workouts.

All it takes is a few pushes of a button to tilt your treadmill upward and you’ll get a much better workout! A variety of different research points towards the benefits of incline training. According to MercyOne Iowa Heart Vein Center, walking at an incline helps to increase muscle, boost stamina and burn fat.³ They explain that adding some incline to your treadmill workout is a great way to make your workout a little more intense without using up extra time in your busy day.

There’s no question that treadmill incline training can give you a better workout, but it’s easier on your body, too. Research, published in Medicine & Science in Sports & Exercise, explains that the risk of injury increases with walking speed. In their study, they found that “walking at a relatively slow speed up a moderate incline is a potential exercise strategy that may reduce the risk of musculoskeletal injury/pathological disease while providing proper cardiovascular stimulus in obese adults.”⁴

If you’re new to working out, Planet Fitness suggests limiting the time you run on an incline to no more than five minutes at a time. They explain that your incline height should correlate with the amount of time that you do it: The steeper it is, the shorter the time.⁵

3. Try interval training.

There’s a lot of research that points to the benefits of interval training. According to the American Council on Exercise (ACE), “high-intensity interval training (HIIT) is ideal for fat loss while also preserving precious muscle tissue.” It boosts the amount of calories you burn and is said to increase your metabolism. Interval training is all about varying the intensity throughout your treadmill workout. There are a variety of ways to do interval training, but you should begin with a five-minute walk or jog for a warm-up, says ACE. They also suggest getting a heart-rate monitor to reference throughout your exercise. You can do interval training by varying speed or incline.⁶

4. Don’t forget the warm-up and cool-down.

It’s so easy to jump right into a workout routine and skip over the warm-up or cool-down period. However, these are both important when it comes to getting the most out of your workout.

ACE recommends starting your exercise with a “dynamic warm-up” to prep your body for your workout. “Dynamic stretching, which involves active range of motion movements that tend to resemble sport or movement-specific actions, lengthens the fascia (the connective tissue around the muscles), increases core body temperature and functionally prepares the body for the activity to come,” says ACE.⁷ As we mentioned earlier, ACE also suggests beginning with a five-minute walk or jog to warm-up before you increase intensity.⁶

Stretching is critical when it comes to keeping up with your routine. According to ACE, stretching decreases the risk of injury, promotes good posture and circulation, preps your body for exercise and may help relieve post-exercise soreness.⁸ However, static stretching before your workout—holding the stretch without moving—has been shown to harm physical performance, says ACE. Static stretching should be reserved for your post-exercise cool down once the muscles are already warm and “more pliable.”⁷

*Always speak with your doctor before starting an exercise routine to ensure it’s safe for you.

Pair your treadmill workout routine with a convenient meal delivery service designed to help you lose weight! Learn more about Nutrisystem >

Sources:

1. https://www.researchgate.net/publication/286826093
2. https://www.sciencedirect.com/science/article/abs/pii/S1469029217301425
3. https://www.veincenteratiowaheart.com/blog/5-benefits-to-incline-walking/
4. https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Energetics_and_Biomechanics_of_Inclined_Treadmill.16.aspx
5. https://www.planetfitness.com/community/articles/6-tips-effective-beginner-treadmill-workout
6. https://www.acefitness.org/education-and-resources/lifestyle/blog/4822/treadmill-interval-workout-try-this-fat-blasting-workout/
7. https://www.acefitness.org/education-and-resources/lifestyle/blog/749/is-it-better-to-stretch-before-or-after-my-workout/
8. https://www.acefitness.org/education-and-resources/lifestyle/blog/5107/top-10-benefits-of-stretching/

The post 4 Tips for Enhancing Your Treadmill Workout for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/beginner-treadmill-workout-tips-for-weight-loss/