The 3 Week Diet

Harley Pasternak: New Year’s Resolution Diet and Exercise Tips on GMA (Video)

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Celebrity trainer and nutrition expert Harley Pasternak, the 5 Factor fitness and diet plan creator, made an appearance on ABC’s Good Morning America (video above) broadcast on New Year’s Day, January 1, 2012 to share tips and pointers for following through with New Year’s resolutions and weight loss and fitness goals.

Pasternak, who is among the co-hosts of ABC’s new lifestyle program, The Revolution, laid out a clear strategy in just three steps in a segment that ran just a little over two minutes. These are lifestyle changes that are quick and actionable, and yet very powerful as they produce results over time. Let’s take a look at what he had to say.

Walk. Get a comfortable pair of show and start walking. He recommends getting a pedometer to track your activity; aim for 10,000 steps a day (the equivalent of 5 miles).

I’m glad he started with this one. Walking is so achievable whether the calendar date is January 1st or beyond — it does not require equipment; there is no need to buy a treadmill, as you can walk literally anywhere, including indoors in your own home if need be. Check out this brief video on the significance and power of walking as an exercise for weight loss over time.

Do a structured workout.
Do 25 minutes a day. He stresses the importance of getting the muscles moving, as this helps to counteract the gradual loss of muscle mass which comes as we age. He recommends committing to a minimum of 3 to 5 times a week.

I think what’s key here is finding a workout routine that you enjoy — whether it’s at a fitness club, with a class or a DVD you can use at home. You may be drawn to a particular trainer or a style of music the workout incorporates. The good news is that nowadays there’s a much wider diversity in routines from which to pick.

See also Harley Pasternak’s four toning and strength training exercises that target problem areas; details and video are at ABC GMA.

Eat more fiber.
Aside from the vast nutritional benefits, fiber keeps you feeling fuller longer. Pasternak recommends at least 40 grams a day. To achieve this, look for cereals with at least 10 grams of fiber per serving and whole grain breads that actually have whole grains and fiber. Filling up on vegetables is important, and likewise fruits, especially those with edible skins and seeds.

This approach to weight loss has gone mainstream in recent years with even some of the major weight loss companies — Weight Watchers and Jenny Craig in particular — encouraging dieters to consume unlimited non-starchy vegetables and fruits. Penn State University Professor Dr. Barbara J. Rolls’ volumetrics diet and its principles of selecting low calorie high volume foods high in fiber and water has been highly influential in bringing this approach to the mainstream. Dietitian Jeff Novick, MS, RD, has also written extensively about caloric density and how it helps you to lose weight. Visit his Facebook page for information and lively discussions.

Skinny Bliss readers, please let us know, what New Year’s resolution diet and fitness tips have you found helpful.

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