Tips to help you reduce your calorie intake:
* Drink more water
Water has zero calories and a lot of health benefits. Drink plenty of water throughout the day keeps the body of water, improves digestion, clears the toxins and increases energy levels. Dehydration often disguises itself hunger to drinking water will also help you avoid unnecessary snacking. Drink 8 oz glass of water before every meal.
* Eat smaller portions
Use smaller plates for meals. Your plate can be full, but you will consume only half the calories. The dishes from the oven, as opposed to putting serving dishes on the table, so resist the temptation to second portion. When eating out, request a box of hand before a meal is served. Put half of their food in take-home box for lunch the next day before you start eating.
* Restrict where you eat
Creating a rule that you have when you sat down at the dining table or in the dining room at work. This strategy will help you avoid the consumption of excess calories from mindless snacking while watching TV or working at your desk.
* Do not skip meals
Eat three nutritious meals a day, and, if desired, 2 low-calorie snacks, one mid-morning and mid-afternoon. Skipping meals is the first strategy, many diets work, but the famine as a result of consuming too many calories at the next meal or snack between meals.
* Read labels
At a grocery store, get into the habit of reading labels and choose foods that contain fewer calories. Buy fresh fruits and vegetables and avoid foods high in sugar, salt and fat, such as biscuits, crisps and fried foods.
* Compromise
If you have a craving for something sweet, choose a piece of fresh fruit, as opposed to candy or other high-calorie sweet. If you crave something crunchy vegetables are cold, and the fattening chips.
* Get adequate rest
Tired masks on hunger strike. Instead of achieving a snack, take a refreshing sleep. Ensure to get the 8:00 restorative sleep each night.
* Get enough exercise
Creating a daily regime and to implement faithfully stick with it. Exercise in partnership with cuts calories consumed is the best way to lose weight and stay fit and trim.
* Avoid boredom
Boredom translates to overeating. If you feel bored, take a quick walk, soak in a warm bath, read a good book, call a friend, to dive into a hobby, any activity that keeps you delighted to help you avoid the resort to unhealthy snacking in misguided efforts to allay your boredom.
* Keep a food journal
Write down everything you ate during the day and with her record of his calories. Awareness is the best antidote to overeating. Soon you'll have to remember different calorie foods and making healthy choices become second nature to you.
Keep a list of your favorite foods, and how many calories they contain in their purse, or glove compartment of car, as a reminder to help you make the right choices when eating out.
After some or all of these suggestions will help you reduce your calorie intake and give you the opportunity to obtain and maintain, healthy, fit and trim body.
Showing posts with label Weight Loss Tips. Show all posts
Showing posts with label Weight Loss Tips. Show all posts
Monday
Thursday
Tri-pepper blend supplement burns as many calories as 20-min walk
A new weight loss supplement called the tri-pepper blend has been found to burn as many calories as 20-minute walk.
It contains black pepper, caffeine and a concentrated form of capsaicin that makes red peppers hot.
According to Joel T. Cramer, assistant professor of exercise physiology from University of Oklahoma, the study showed energy expenditures of three to six percent, results that are statistically significant enough to validate product weight-loss claims.
During the study, participants were given the supplement or a placebo followed by a metabolic rate test.
The team measured oxygen consumed and carbon dioxide produced by participants to determine the arresting metabolic rate of each after receiving the supplements.
It confirmed the viability of the weight loss supplement.
Sunday
Rapid Weight Loss Techniques
Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:
First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:
First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.
Additional Essential Keys of Healthy Weight Loss
Successful Weight Loss Program.
Usually we think of eating a healthy diet, exercising regular and nutritional vitamin supplements as the key components of a healthy weight loss program. They are pivotal. But your weight loss program will not be successful if you ignore these other 4 steps.
#1 Drink Plenty of Water.
Our bodies have more water in them than anything else. As a mater of fact we are majority water, even down to the cellular level. Not only are we made of water, we must have water to function properly. This is especially true for our digestive system. Our digestive system separates the nutrients from the toxic waste. If we do not eliminate waste it builds up in our bodies.
Your body knows how important water is. If you do not get enough it will store it like a camel does. Hence water weight is built up. Conversely, the more water you drink, the more your body uses. This is not just an issue of weight gain or loss. It is more an issue of health and your body functioning properly and avoiding disease.
Another reason to drink plenty of water is that water increases your metabolism and helps you burn fat. Lack of water slows down your metabolism, just like lack of food does. Your body conserves water when you are near dehydration a slows you down.
Finally, when you exercise you burn and sweat water. The water needs to be replenished for your body to recover and your muscles to grow back as they are torn down by your workout. For this reason you must drink more water when you exercise.
Drink eight 8 ounce glasses of water a day or more. More when you exercise.
#2 Get Plenty of Fresh Air and Sunshine.
Put together as one point because they can be accomplished simultaneously. Fresh air equates to oxygen. Again on a cellular level. Our bodies operate properly with adequate oxygen. Not enough oxygen we die. Without adequate oxygen our cells do not work properly. Not enough oxygen our immune system ceases to function properly. Not enough oxygen we can not burn fat and fat is the retained in our bodies. Not enough oxygen, our metabolism slows down. Just like a lack of water and a lack of food. Slow metabolism equal less energy. Less energy equal weight gain.
We need sunshine for additional purposes. Sunshine helps our body naturally produce Vitamin D. Vitamin D is essential for the proper functioning of all of our cells. Vitamin D might be the most important factor in our immune system. Therefore a lack of sunshine hinders our bodies from working at its optimum level which effects our digestive system, our metabolism, our energy and our weight. Really this is the same story, just a different element.
Have you ever wondered why the majority of our best athletes are from the sunshine states. Think about it.
#3 Avoid Stress.
Stress unites our mind with our bodies. When we think something is wrong it is. This isn't only about having a positive mental attitude. That helps. Due to being stressed or worrying, our bodies releases hormones. These hormones cause a number of problems including weight gain. The hormones actually cause an increase of free radicals which cause an increase of abnormal cells which our immune system begins to fight. The stress and worry effectively makes us sick. Let alone causing us to eat wrong, further damaging our bodies.
#4 Sleep.
Rest and sleep is our bodies opportunity to renew, refresh, repair and rejuvenate. The most important aspect or factor to healing is sleep. We need to heal everyday. Without enough sleep your body will not function properly. That takes us back to our metabolism and our immune system. Sleep is really the fountain of youth, along with water, oxygen, sunshine, a healthy diet, regular physical exercise and nutritional vitamin supplements. All these elements make up a healthy weight loss program. When we get adequate sleep, sunshine, fresh air, water, exercise, healthy food and vitamins while avoiding stress; our bodies will then naturally lose weight and maintain weight. Your healthy weight loss program will be successful.
Usually we think of eating a healthy diet, exercising regular and nutritional vitamin supplements as the key components of a healthy weight loss program. They are pivotal. But your weight loss program will not be successful if you ignore these other 4 steps.
#1 Drink Plenty of Water.
Our bodies have more water in them than anything else. As a mater of fact we are majority water, even down to the cellular level. Not only are we made of water, we must have water to function properly. This is especially true for our digestive system. Our digestive system separates the nutrients from the toxic waste. If we do not eliminate waste it builds up in our bodies.
Your body knows how important water is. If you do not get enough it will store it like a camel does. Hence water weight is built up. Conversely, the more water you drink, the more your body uses. This is not just an issue of weight gain or loss. It is more an issue of health and your body functioning properly and avoiding disease.
Another reason to drink plenty of water is that water increases your metabolism and helps you burn fat. Lack of water slows down your metabolism, just like lack of food does. Your body conserves water when you are near dehydration a slows you down.
Finally, when you exercise you burn and sweat water. The water needs to be replenished for your body to recover and your muscles to grow back as they are torn down by your workout. For this reason you must drink more water when you exercise.
Drink eight 8 ounce glasses of water a day or more. More when you exercise.
#2 Get Plenty of Fresh Air and Sunshine.
Put together as one point because they can be accomplished simultaneously. Fresh air equates to oxygen. Again on a cellular level. Our bodies operate properly with adequate oxygen. Not enough oxygen we die. Without adequate oxygen our cells do not work properly. Not enough oxygen our immune system ceases to function properly. Not enough oxygen we can not burn fat and fat is the retained in our bodies. Not enough oxygen, our metabolism slows down. Just like a lack of water and a lack of food. Slow metabolism equal less energy. Less energy equal weight gain.
We need sunshine for additional purposes. Sunshine helps our body naturally produce Vitamin D. Vitamin D is essential for the proper functioning of all of our cells. Vitamin D might be the most important factor in our immune system. Therefore a lack of sunshine hinders our bodies from working at its optimum level which effects our digestive system, our metabolism, our energy and our weight. Really this is the same story, just a different element.
Have you ever wondered why the majority of our best athletes are from the sunshine states. Think about it.
#3 Avoid Stress.
Stress unites our mind with our bodies. When we think something is wrong it is. This isn't only about having a positive mental attitude. That helps. Due to being stressed or worrying, our bodies releases hormones. These hormones cause a number of problems including weight gain. The hormones actually cause an increase of free radicals which cause an increase of abnormal cells which our immune system begins to fight. The stress and worry effectively makes us sick. Let alone causing us to eat wrong, further damaging our bodies.
#4 Sleep.
Rest and sleep is our bodies opportunity to renew, refresh, repair and rejuvenate. The most important aspect or factor to healing is sleep. We need to heal everyday. Without enough sleep your body will not function properly. That takes us back to our metabolism and our immune system. Sleep is really the fountain of youth, along with water, oxygen, sunshine, a healthy diet, regular physical exercise and nutritional vitamin supplements. All these elements make up a healthy weight loss program. When we get adequate sleep, sunshine, fresh air, water, exercise, healthy food and vitamins while avoiding stress; our bodies will then naturally lose weight and maintain weight. Your healthy weight loss program will be successful.
Foods that Build Lean Muscle
- Sunflower Seeds
These tiny, nutty gems pack a wallop of flavor and are a high source of protein. Pack a Zip-Loc® bag and munch while at work or sprinkle a handful on snacks (like yogurt) or even in cereal. I mix them in oatmeal and even sprinkle some on my tuna sandwiches. - Tuna
Hi in omega-3 fatty acids, tuna is one of the healthiest fish you can eat. I buy the Sunkist® in the pouch variety. Those seem to be less “fishy” and are more practical for when you are in a rush or on-the-go. Tuna is also high in protein and is a good post-workout snack. Make a salad with yogurt instead of mayo. - Grapefruit
Because of its high water content, grapefruits are a good pre-breakfast meal as well as an ideal mid-afternoon snack. They are low in calories, sodium and some studies even suggest that they contain fat burning enzymes. I buy the large, pink variety, slice in half, twice, and even eat the seeds. - Black Beans
This type of bean is high in dietary fiber and when combined with other good carbs (brown rice), they make an excellent source of a fat-free, high-protein meal. Black beans may also reduce cholesterol. - Olive Oil
Besides being delicious, olive oil can save your life. It contains potent plant antioxidants which protect against cell damage (cancer) and monosaturated fat which helps stop the breakdown of muscle tissue. Olive oil has also been known to be good for the skin. I use it in everything; sandwiches, steamed veggies and salads. Take care though, olive oil is perishable so don’t store opened bottles forever. Buy the first cold pressed variety. - Lean Roast Beef
Don’t be put off by the rich, red color of the slices, it indicates the care in which this delicious deli cut snack was prepared. It is high in protein and makes for a perfect pre-workout snack. The London Port Boar’s Head variety is by far the tastiest. Buy a quarter pound, otherwise it tends to dry-out in the refrigerator, taking on an unappetizing, gray color. - Broccoli
High in vitamin C and fiber, broccoli is my favorite vegetable for keeping fit and staying healthy. Best to steam lightly (around eight minutes) to retain the crunchy texture. Sprinkle a dash of salt and drizzle with olive oil. I eat broccoli with steamed sweet potatoes. The rich, green color is a kind compliment to the bright orange of the sweet potatoes and your muscles will thank you. - Eggs
Everyone knows eggs are a rich source of protein. I eat six egg whites two times a week. Don’t freak if a yolk slips in the mix, egg yolks are high in vitamin D which maintain healthy muscle tissue. If you're pressed for time (who isn't?), boil four, rinse under cold water (for easy peeling) and chill (in the fridge). - Coffee
Studies suggest that caffeine improves endurance as it eases pain — so you can train longer. Try a shot before working out. Incidentally, coffee is my guilty pleasure. I drink mine black with a sprinkle of cinnamon, and have tried mixing it with hemp milk, although the thickness of the hemp seems to avoid maintaining a creamy base. Coffee also puts me in a good mood. - Yogurt
More and more studies are suggesting that a daily consumption of low-fat yogurt may help to burn fat and contribute to steady weight loss. Yogurt is also high in protein. I like Voskos® brand. It contains a whopping 24g of protein and is high in potassium, which helps elevate our mood. If you are lactose intolerent, you can eat Voskos yogurt as it is made with active and live bacterial cultures, which convert lactose to lactic acid, making it easily digestible.
5 little tips for big weight loss
You know that saying: "It's the thought that counts?" In weight loss it's all about your actions. Little things can add up to big weight gain. But, on the other hand, little things can add up to big weight loss. You may think that a few extra bites won't hurt, or if you just nibble while making dinner you won't eat as much at the table, but who are we kidding? It's never just a few bites. And those few bites have a lot of calories you don't need.
Little tip number one:
Train yourself to not eat until the food is on the table. It may take a week or so of cooking dinner to stop the nibble habit, and we all slip up every now and then, but in the long run you're going to help yourself. Nibbling does very little to help your hunger to go away.
Think about it: when you sit down to dinner at a restaurant and you're starving does your hunger go away after the first few mouthfuls? No. Why? Because it takes time for your stomach to get the message that you've started eating. Drink water or milk instead of nibbling. You're body gets that message faster. When all else fails chew a strong flavored gum or suck on a strong mint. The taste won't mix with whatever you're tempted to nibble on.
Little tip number two:
Eat at the table with no distractions. When you're eating in front of the TV or with a good book in your lap you distract yourself from the food. You're body goes on autopilot and you're more likely to keep eating after you're full. This doesn't mean you have to eat in seclusion, good conversation stimulates your mind, but doesn't distract you like TV or reading. Allowing yourself to concentrate on what you're eating makes you less likely to over eat. You'll notice you're full sooner.
Little tip number three:
Eating at your desk, or the computer, or on the couch to multitask works against you in the long run. You trick your brain into associating those places with food instead of work or relaxation. Later on when you go to just watch TV your body thinks that it should be eating and tells you you're hungry when you're really not. Take time out of your day, even if it's just five or ten minutes to eat at a table.
Little tip number four:
Eat. It sounds obvious, but many people think not eating is the same as eating less. Skipping a meal to save calories does not save you calories. When you skip lunch you're more likely to overeat at dinner. Chances are when you overeat at dinner you'll end up eating more calories than you would have if you had eaten a sensible lunch. Also, when you deprive your body of food it goes into survival mode and hordes all the calories it can so you can go longer on what you've already eaten. Then, when you do eat you're body stores that food as fat because it assumes it may not eat again for a while. It doesn't take much to convince your body you're starving and it does take awhile to prove that you will be eating regularly. The best move is just to eat.
Little tip number five:
Keep moving. By taking the stairs instead of the elevator, parking two more rows away from the door, and taking the long way to the copy room you burn more calories doing what you're already doing. Fidget at your desk, find reasons to stand (you burn more calories standing than sitting) while you work, or take a lap around the office every hour or so to keep yourself going.
These five small things can do a lot for you in the long run. Every little bit helps when you do the right thing. Remember its the action that counts!
Little tip number one:
Train yourself to not eat until the food is on the table. It may take a week or so of cooking dinner to stop the nibble habit, and we all slip up every now and then, but in the long run you're going to help yourself. Nibbling does very little to help your hunger to go away.
Think about it: when you sit down to dinner at a restaurant and you're starving does your hunger go away after the first few mouthfuls? No. Why? Because it takes time for your stomach to get the message that you've started eating. Drink water or milk instead of nibbling. You're body gets that message faster. When all else fails chew a strong flavored gum or suck on a strong mint. The taste won't mix with whatever you're tempted to nibble on.
Little tip number two:
Eat at the table with no distractions. When you're eating in front of the TV or with a good book in your lap you distract yourself from the food. You're body goes on autopilot and you're more likely to keep eating after you're full. This doesn't mean you have to eat in seclusion, good conversation stimulates your mind, but doesn't distract you like TV or reading. Allowing yourself to concentrate on what you're eating makes you less likely to over eat. You'll notice you're full sooner.
Little tip number three:
Eating at your desk, or the computer, or on the couch to multitask works against you in the long run. You trick your brain into associating those places with food instead of work or relaxation. Later on when you go to just watch TV your body thinks that it should be eating and tells you you're hungry when you're really not. Take time out of your day, even if it's just five or ten minutes to eat at a table.
Little tip number four:
Eat. It sounds obvious, but many people think not eating is the same as eating less. Skipping a meal to save calories does not save you calories. When you skip lunch you're more likely to overeat at dinner. Chances are when you overeat at dinner you'll end up eating more calories than you would have if you had eaten a sensible lunch. Also, when you deprive your body of food it goes into survival mode and hordes all the calories it can so you can go longer on what you've already eaten. Then, when you do eat you're body stores that food as fat because it assumes it may not eat again for a while. It doesn't take much to convince your body you're starving and it does take awhile to prove that you will be eating regularly. The best move is just to eat.
Little tip number five:
Keep moving. By taking the stairs instead of the elevator, parking two more rows away from the door, and taking the long way to the copy room you burn more calories doing what you're already doing. Fidget at your desk, find reasons to stand (you burn more calories standing than sitting) while you work, or take a lap around the office every hour or so to keep yourself going.
These five small things can do a lot for you in the long run. Every little bit helps when you do the right thing. Remember its the action that counts!
Quick tips for weight loss: beyond calories and exercise
If you're eating a healthy diet and exercising, how else can you support your weight loss goals? While we all should know by now that we have to cut calories and eat nutrient dense foods while moving more, there are other basic healthy behaviors that help achieve weight loss. Portion control, stress relief, and rest are essential components.
Portion control? Another factor in our diets, portion size has ballooned in the western world. We have no idea how much we're really eating. A lot of people view measuring and weight portions as a problem behavior. Learning how much I ate helped me lose 15 pounds.
Easy ways to control portion size without measuring include using smaller bowls and plates and not going back for seconds. Remember that a serving of meat, fish, or poultry is about the size of a deck of cards. A bread serving is about the size of a hockey puck (Flyers fans know that, right?). A cup of fruits or veggies is the size of your fist (yes, there are apples in the store that equal four servings!). A rounded handful is a serving of pasta.
Most Americans do not get enough rest. We're tired and sluggish. This affects our moods and our can induce hunger, which leads us to overeat. Get in bed earlier and get an average of eight hours of sleep each night. With time, you may find yourself waking without an alarm. Need more proof? Many people with sleep apnea cannot lose weight because they never achieve REM sleep and never are fully rested.
Proper rest also reduces stress. People often eat to relieve stress. Exercise reduces stress levels and helps us deal better with stressful situations. Taking time for yourself can help lower your stress levels. If you're happier you will be a better at nearly everything and you will be happier if you achieve your weight loss goals.
Adding these simple habits to your lifestyle will help you achieve your weight goals and will bring you greater health and fitness. A healthy diet and exercise destroys stress so we don't eat in response to difficult situations and feelings. Eating appropriate amounts of healthy foods means fewer calories to burn. Being well rested gives us physical and mental strength in our daily lives and makes us more confident.
9 weight-loss mistakes you don't know you're making
Anyone who's ever tried to lose weight knows it's no cakewalk. Eating less is hard enough, and certain factors - biological and environmental - can sabotage our good intentions.
There are ways to combat what makes losing weight so tough. Here are a few tips on what you may be doing wrong, and how to right it from Woman's Day magazine:
- Overdoing the artificial sweeteners: Research shows that people who have diet drinks regularly may be more likely to gain weight and develop metabolic syndrome, a condition that includes having excess belly fat, high cholesterol, high blood pressure and insulin resistance. One theory why: Taste signals how many calories are in a particular food and helps your body judge how they should be used.
Avoid it: Water is always an ideal choice, but you don't have to go cold turkey on the diet soda. Limit yourself to one a day, and be careful not to compensate with high-calorie beverages like fruit juice or sports drinks.
- Not recalibrating your eating plan: As you lose pounds, your body needs even fewer calories to keep going (or maintain the weight loss). Unfair, we know, but the lighter you are, the fewer calories you need.
Avoid it: For every 10 pounds you lose, go to caloriecontrol.org/calcalcs.html, type in your new weight and find out how many calories you need to either keep losing or maintain tat weight. Also, take a look at what you're eating to see if you can get more calorie bang for your buck. Replace low-fiber foods and sugary snacks with high-fuiber fruits, vegetables and whole grains; they'll help you feel full longer with fewer calories.
- Judging fullness with your eyes, not your stomach: One difference between the French (whose obesity rates are low) and Americans (whose obesity rates are rising) is that the French say they stop eating when they're full. According to experts, we Americans see food in front of us, and we eat it.
Avoid it: Use smaller plates - you won't be able to fit as much on them, and chances are, you'll eat less. Never eat from a carton or a bag, because you can't gauge how much you're having. At meals, take a break when your plate is half empty, and think about whether you want to continue.
- Always doing the same workout: Muscles have memory, they get used to your routine and don't work as hard each time you do it. This means that over time if you don't change things up, you'll burn fewer calories. Help by adding resistance training, whether it's resisting your own body weight, or using resistance bands or free weights. It's key to building muscle and boosting metabolism, since muscle burns more calories than fat.
Avoid it: To boost your current workout, walk faster for 1 minute, and then return to walking at your regular speed. Repeat this every 5 to 7 minutes. Also, add resistance training to your usual routine two to three times per week.Healthy Weight Loss Tips – Eat Fat to Lose Fat!
All successful healthy weight loss tips tell you that there is no magic pill when it comes to weight loss. Registered dietician Jayson Hunter reveals that amongst the many healthy weight loss tips, there is one secret tip that is never really given the attention that it deserves. Essential fatty acids (EFAs) provide support for numerous bodily functions, and more importantly actually aid the process of weight loss.
Hunter explains, “It might sound weird. But, eating the right kind of fats should definitely be high on the priority list of healthy weight loss tips. He added, “Unfortunately, many dieters have been brainwashed by the fat-free hype of the past decade and will find it difficult to digest that eating the right kind of fat is an essential part of a healthy weight loss plan”.
EFAs are termed as ‘essential’ because they cannot be manufactured by the human body and are very essential to overall human health. Most healthy weight loss tips don’t capture the tremendous benefits of EFA supplementation.
Three reasons why consuming EFAs should rank high on your list of healthy weight loss tips:
1. EFAs tend to keep blood sugar levels stable. So, you feel full by eating less, which reduces food cravings and prevents overeating. This is an essential component of a healthy weight loss plan.
2. Some EFAs actually stimulate fat burning rather than fat storage, ultimately boosting the body’s natural fat burning ability.
3. EFAs can "artificially" decrease heart rate thus increasing the level of exertion needed to reach desired intensity. Essentially you burn more calories.
The overall health benefits of EFAs are too overwhelming for any healthy weight loss plan to ignore.
10 basic weight loss principles of individuals who successfully lost weight and kept it off.
1) They consume an abundance of fruits & veggies – these foods are low in calories but high in nutrients.
2) They fill up on fiber – fiber contains few if any calories and adds bulk to food so it assists in creating a feeling of fullness on less calories.
3) They consume a low-fat diet – individuals tend to overeat when presented with higher fat foods. Try to keep the fat percentage of your total food intake below 25%.
4) They are selective in their proteins eating only low-fat proteins such as nonfat dairy, egg whites, fish, lean meats, legumes, & seeds. These high quality proteins increase satiety level & alertness over carbohydrates.
5) They drink lots of fluids – when the body is craving water those signals might be misinterpreted as hunger.
6) They watch portion distortion – eating establishments serve serving sizes that are 2-8 times more than serving sizes compared to 25years ago. This has influenced serving sizes of what individuals prepare at home. When dining out individuals who are successful at their weight loss efforts take ½ of their entrée home and watch portion sizes when preparing home cooked meals.
7) They never skip breakfast – consuming breakfast jumpstarts one’s metabolism whereas skipping breakfast has the reverse effect and slows down one’s metabolism. In fact, 78% of individuals who have successfully lost weight and kept it off eat breakfast every day.
8) They feel all foods are fair game when eaten in moderation!
9) Many of those successful dieters food journal their food intake – food journaling is the first thing many nutritionists and personal trainers recommend when meeting with a client for the first time and many believe food journaling is the single most important tool to losing weight. It helps you discover food habits you may not have realized you have.
10) They exercise, exercise, exercise – watching what you eat without exercising is like going to school but not doing your homework – you must do both to get the best results.
Weight loss basics: Principles for healthy weight management
Tired of fad diets that shed the pounds quickly but leave you feeling deprived? Ready to lose weight the safe and healthy way? Get off to a great start with these basic principles for healthy weight management.
♦ Decrease your calorie intake: Losing weight may seem complicated, but it really comes down down to this: take in fewer calories than your body burns every day. So to lose weight, we must create a negative calorie balance, or calorie deficit. In other words, the amount of calories we consume from food and beverages must be less than the amount of calories we use to exercise and to function in everyday life. Although you can obtain a calorie deficit by increasing your activity, most attain it by altering what they eat. For optimal results, eating fewer calories in combination with increasing activity can make a big difference in both weight loss and weight maintenance.
As a reference, 3500 calories equals one pound. So if you reduce your calorie intake by 500 calories or create a 500 calorie deficit per day for one week, you should lose one pound. The American Dietetic Association (ADA) recommends losing no more than 1 to 2 pounds per week to ensure that any weight lost is not lean body mass but fat mass.
♦ Monitor your portions/servings: Confused about what an adequate portion of food is? It's not surprising given the "super-sized" menus available in many fast-food restaurants. When we are served larger portions, we tend to eat more. Studies have shown that people consume 30% more food when offered a larger portion, even though they were just as satisfied with a smaller portion. Check out the U.S. Department of Agriculture's Food Pyramid Guide for more details on recommended servings.
♦ Keep a food journal: More than enough research has shown that those who monitor their food intake are more successful with lifestyle change. Keeping a record of the foods you eat can help make you aware of your calorie consumption so you can reduce it; many find it helpful to record the amount of calories that they consume in the first few weeks of a weight loss program. If your budget will not allow for the assistance of a registered dietitian, then a great online resource is MyDailyPlate.com.
♦ Focus on body composition: A typical bathroom scale is not the best way to measure weight loss; it merely indicates the number of pounds, which does not clarify what those pounds are: fat or muscle. Furthermore, a scale often shows mere shifts in water retention, which are temporary and do not reflect changes in one's amount of body fat. The best way to get an accurate picture is to measure your body fat percentage. One of the more popular methods to measure body fat is with skin calipers, a method considered easy and accurate when performed correctly. Ask a personal trainer at your gym or other reputable fitness professional to assist you.
Weight loss success tip #1
This is the first weekend of Spring and the new season can bring about the motivation for change. Your New Year's resolutions have come and gone, but with summer just around the corner, you have refueled your passion to lose the weight. You may be disgusted with the few extra pounds you put on during the winter months. Or you may finally be ready to stop "yo-yo dieting" and make this the last attempt to shed the 40, 50, 60+ pounds that have been increasing each year. Well stop thinking about and put your plan into action!
Each week I will feature a tidbit of knowledge to assist you in your weight loss journey. Losing weight should not be a quick fix -- it should be a lifestyle change focused on changing your behavior toward food, incorporating activity into your daily routine and developing a positive mindset. Healthy weight loss should result in a loss of 1 to 3 pounds per week or 1% of your body weight.
Be sure to check back each week for a new "Success Tip for Healthy Weight Loss". Reach out to a friend or family member who is also ready to lose weight and support each other through the process. Also, stay tuned for two six week training series focused on enhancing weight loss for beginners and, if your fitness level is a bit more advanced, getting you "swim-suit" ready for summer. Much success to happy and healthy weight loss!!
Success Tip #1
SPRING into action with the motivation that weight maintenance begins with the first pound lost! This week and every week, think of some small positive changes you can make into healthy habits...such as walking for ten more minutes, eating more vegetables, or not skipping meals. When you do, know that each change builds on the next taking you one step closer to your goal.Why protein is effective in the weight loss process
Reducing your calorie intake is essential for effective weight loss. But few things are more miserable than cutting calories. You eat a light breakfast and feel like your stomach is going to cave in by 10 a.m. because your blood sugar has dropped through the floor. Hypoglycemia (low blood sugar) is an extremely powerful hunger signal. It causes a deep craving for food and makes high-calorie foods taste better, so that you can easily satisfy your body's energy needs. Including proteins in meals can help fight hunger. Many recent studies found that protein depresses appetite and promotes weight control.
Dietary protein more likely cuts hunger by increasing blood sugar production in the liver- a process called gluconeogenesis. Proteins act like time-release blood sugar pills that prevent hunger for hours. High protein meals cut caloric consumption by 400 calories per day or more. Also, protein takes longer than carbohydrates to digest. For that reason, it provides more satisfaction. Including lean protein sources with meals is a good way to help keep you feel satisfied longer. You can prevent hunger longer if you include protein as part of your meals (particularly breakfast).
Monday
Quick tips for weight loss: beyond calories and exercise
If you're eating a healthy diet and exercising, how else can you support your weight loss goals? While we all should know by now that we have to cut calories and eat nutrient dense foods while moving more, there are other basic healthy behaviors that help achieve weight loss. Portion control, stress relief, and rest are essential components.
Portion control? Another factor in our diets, portion size has ballooned in the western world. We have no idea how much we're really eating. A lot of people view measuring and weight portions as a problem behavior. Learning how much I ate helped me lose 15 pounds.
Easy ways to control portion size without measuring include using smaller bowls and plates and not going back for seconds. Remember that a serving of meat, fish, or poultry is about the size of a deck of cards. A bread serving is about the size of a hockey puck (Flyers fans know that, right?). A cup of fruits or veggies is the size of your fist (yes, there are apples in the store that equal four servings!). A rounded handful is a serving of pasta.
Most Americans do not get enough rest. We're tired and sluggish. This affects our moods and our can induce hunger, which leads us to overeat. Get in bed earlier and get an average of eight hours of sleep each night. With time, you may find yourself waking without an alarm. Need more proof? Many people with sleep apnea cannot lose weight because they never achieve REM sleep and never are fully rested.
Proper rest also reduces stress. People often eat to relieve stress. Exercise reduces stress levels and helps us deal better with stressful situations. Taking time for yourself can help lower your stress levels. If you're happier you will be a better at nearly everything and you will be happier if you achieve your weight loss goals.
Adding these simple habits to your lifestyle will help you achieve your weight goals and will bring you greater health and fitness. A healthy diet and exercise destroys stress so we don't eat in response to difficult situations and feelings. Eating appropriate amounts of healthy foods means fewer calories to burn. Being well rested gives us physical and mental strength in our daily lives and makes us more confident.
Sunday
9 ways to get fit on the cheap
Can't afford a gym membership? Makes sense, given the financial climate and the need to tighten our belts. But if you want to tighten that belt holding up your jeans, money is no excuse. There are plenty of ways to work out and get in shape at little or no cost.
"Weight loss starts in your mind, and this has nothing to do with money," says Benjamin Jackson, a certified health fitness instructor and president of New Direction Personal Fitness and Sports Performance in Danville, Calif. "You just have to be mentally and internally motivated."
Start by setting specific goals, and realize that there is a psychology behind your "number," Jackson explains. "It's not necessary that you want to lose 30 pounds but that you want to fit into a certain pair of jeans or be as successful with your body and health as you are in other parts of your life," he says.
Below, find nine fabulous ways to get fit on the cheap. Some are courtesy of Jackson. Others were culled from our own nifty research. Yes, it's that easy.
1. TV as trainer. If you subscribe to digital cable or get On Demand channels, you may have access to FitTV (http://fittv.discovery.com), which features round-the-clock exercise programming. Tighten your tummy with the belly-dancing show "Shimmy." Get toned with world-renowned trainer Gilad Janklowicz on "It's Body Sculpt with Gilad Janklowicz." Or switch it up with "In Shape with Sharon Mann," the Canadian Aerobics Champion.
2. Squats are free. Jackson is particularly fond of incorporating them into real-life moving patterns. Try them the next time you're picking up kids' toys or grabbing that pen off the office floor.
3. Find a buddy. Research has proved that people are more likely to exercise when they have someone to do it with, Jackson says. So, grab a friend or family member before or after dinner. Then walk. Jog. Bike. Swim. Find a form of exercise and a time that works and stick with it. In the beginning, commit to 30 minutes of exercise two or three days a week. Jackson says dogs make the best exercise partners in the world. "If you don't have one, borrow a friend's."
4. One-legged moves. You don't need a gym or even hand weights to see results from resistance training. Using your body weight is usually more than enough, Jackson says. Challenge yourself by working one at a time. Sit in a chair and stand back up on one leg. "We spend most of our life on one leg, whether we're walking or sleeping, so it's a great exercise," he says. Jackson recommends three sets of 10 repetitions three times a week. The exercise improves balance and strength, but should be avoided if you have knee problems.
5. YouFit. Did you know you could be getting in shape while watching YouTube? No, not with those quirky Croatian music videos. A search of "fitness" yields 28,000 results, including salsa dancing workouts, abdominal workouts by Ford models and a series of nine-minute workout videos catered to women and weights. Search "running tips" and you'll get a two-minute session on how to warm up for a jog. It's all there, you just have to cater the search to your liking.
6. Take the stairs. Let's face it, they're all around you — at the mall, the library and the parking structures. So skip the elevator and channel your inner Rocky. Don't forget to get those knees up high. If you're lucky enough to have stairs at your home, double up by working out your triceps. Sit at the edge of a stair, put your hands, palm-down, on either side of you and lift yourself up and down in small pulsing motions.
7. Get toned with iTunes. If you have an iPod, you can download hundreds of fitness-related podcasts, Unlike your flat screen, however, it goes with you — to the park, the beach or around the neighborhood.
8. Stretch. Yes, improving flexibility aids in weight loss. Tight muscles decrease blood flow, which can slow down fat elimination, Jackson says. "It's not a ton of fat, but it makes a difference." That said, Jackson believes stretching loose muscles is a waste of time. Instead, stretch an area that is tight or that gets overlooked. For most people, that's the minor pectoral muscles and the hamstrings.
9. Look around. Your environment — your house, your community — is full of exercise tools and resources. The track at the nearby high school. Walking and hiking trails. Use what you have instead of focusing on what you don't have. "If you don't have a treadmill, I guarantee you have a sidewalk," Jackson says. "If you don't have running shoes, you have a decent pair of walking shoes." Don't own hand weights? Those paint cans in the garage make great ones, Jackson adds.
"Weight loss starts in your mind, and this has nothing to do with money," says Benjamin Jackson, a certified health fitness instructor and president of New Direction Personal Fitness and Sports Performance in Danville, Calif. "You just have to be mentally and internally motivated."
Start by setting specific goals, and realize that there is a psychology behind your "number," Jackson explains. "It's not necessary that you want to lose 30 pounds but that you want to fit into a certain pair of jeans or be as successful with your body and health as you are in other parts of your life," he says.
Below, find nine fabulous ways to get fit on the cheap. Some are courtesy of Jackson. Others were culled from our own nifty research. Yes, it's that easy.
1. TV as trainer. If you subscribe to digital cable or get On Demand channels, you may have access to FitTV (http://fittv.discovery.com), which features round-the-clock exercise programming. Tighten your tummy with the belly-dancing show "Shimmy." Get toned with world-renowned trainer Gilad Janklowicz on "It's Body Sculpt with Gilad Janklowicz." Or switch it up with "In Shape with Sharon Mann," the Canadian Aerobics Champion.
2. Squats are free. Jackson is particularly fond of incorporating them into real-life moving patterns. Try them the next time you're picking up kids' toys or grabbing that pen off the office floor.
3. Find a buddy. Research has proved that people are more likely to exercise when they have someone to do it with, Jackson says. So, grab a friend or family member before or after dinner. Then walk. Jog. Bike. Swim. Find a form of exercise and a time that works and stick with it. In the beginning, commit to 30 minutes of exercise two or three days a week. Jackson says dogs make the best exercise partners in the world. "If you don't have one, borrow a friend's."
4. One-legged moves. You don't need a gym or even hand weights to see results from resistance training. Using your body weight is usually more than enough, Jackson says. Challenge yourself by working one at a time. Sit in a chair and stand back up on one leg. "We spend most of our life on one leg, whether we're walking or sleeping, so it's a great exercise," he says. Jackson recommends three sets of 10 repetitions three times a week. The exercise improves balance and strength, but should be avoided if you have knee problems.
5. YouFit. Did you know you could be getting in shape while watching YouTube? No, not with those quirky Croatian music videos. A search of "fitness" yields 28,000 results, including salsa dancing workouts, abdominal workouts by Ford models and a series of nine-minute workout videos catered to women and weights. Search "running tips" and you'll get a two-minute session on how to warm up for a jog. It's all there, you just have to cater the search to your liking.
6. Take the stairs. Let's face it, they're all around you — at the mall, the library and the parking structures. So skip the elevator and channel your inner Rocky. Don't forget to get those knees up high. If you're lucky enough to have stairs at your home, double up by working out your triceps. Sit at the edge of a stair, put your hands, palm-down, on either side of you and lift yourself up and down in small pulsing motions.
7. Get toned with iTunes. If you have an iPod, you can download hundreds of fitness-related podcasts, Unlike your flat screen, however, it goes with you — to the park, the beach or around the neighborhood.
8. Stretch. Yes, improving flexibility aids in weight loss. Tight muscles decrease blood flow, which can slow down fat elimination, Jackson says. "It's not a ton of fat, but it makes a difference." That said, Jackson believes stretching loose muscles is a waste of time. Instead, stretch an area that is tight or that gets overlooked. For most people, that's the minor pectoral muscles and the hamstrings.
9. Look around. Your environment — your house, your community — is full of exercise tools and resources. The track at the nearby high school. Walking and hiking trails. Use what you have instead of focusing on what you don't have. "If you don't have a treadmill, I guarantee you have a sidewalk," Jackson says. "If you don't have running shoes, you have a decent pair of walking shoes." Don't own hand weights? Those paint cans in the garage make great ones, Jackson adds.
11 Weight Loss Tips
Weight loss is something that's on the mind of millions of people worldwide as modern living has caused many people to suffer from being overweight. Despite the myriad number of products available that claim to help people lose weight, the stark reality is that folks keep on getting heavier.
11) Beware of snack foods that make health claims. The supermarket is full of new products that make dubious claims such as “high in fiber.” Although a food may be high in fiber, which is a good thing, it might also contain a lot of sugar or be high in fat. Judge all foods on their merits, regardless of their packages.
10) Count your calories. You don't have to count religiously, but at least keep a running tab throughout the day. The only way you can lose excess weight is if you cut your caloric intake and increase your caloric deficit.
9) Don't neglect exercise. The excess weight you've gained won't leave without exercise. Diet alone is not enough. Even if you lost weight, you'd still be flabby anyways. Start a fitness program at the same time you change your diet.
8) Don't become obsessed with “bad” or “good” foods. Total caloric intake is still the key to losing weight. Sure, some carbs seem “worse” than others, but you didn't gain weight solely from eating a certain type of food. You gained weight eating too many calories.
7) Don't make food restrictions you can't live with. If you can't maintain your diet, you'll end up gaining back the weight. It's not worth having to start all over again.
6) Be patient. Rome wasn't built in a day, and neither was a lumpy body. It took years to amass the extra weight and it won't be gone in days or weeks. Think in terms of months or years if you have a lot to lose.
5) Don't obsess about the day to day details. If you're doing the right thing, you'll have great results.
4) Be positive. Never put yourself down. In order to change your body, you first have to change your self image. You can only do this by fixating on what your body will be like, not by obsessing on how far you have to go.
3) Find a weight loss partner. It's better to try and lose weight with a buddy, rather than going it alone. But try and find a reliable person who won't leave you in the lurch.
2) Ignore non supportive comments from relatives or friends. People say a lot of stupid things that can bring you down. Screw them. Stick to your guns and the results are guaranteed. Don't forget: Misery loves company and some people might just be bringing you down.
1) Exercise consistently for three weeks. If you do something for three weeks, it becomes a habit. Push yourself for the first month and exercising should get much easier.
Losing weight involves making fundamental (but simple) changes to how you've been eating and whether or not you've been active. In order to drop pounds you need to burn more calories than you consume. If you decrease the calories you consume through eating and increase the number of calories you burn through exercise, you'll see dramatic, permanent, and safe weight loss.
11) Beware of snack foods that make health claims. The supermarket is full of new products that make dubious claims such as “high in fiber.” Although a food may be high in fiber, which is a good thing, it might also contain a lot of sugar or be high in fat. Judge all foods on their merits, regardless of their packages.
10) Count your calories. You don't have to count religiously, but at least keep a running tab throughout the day. The only way you can lose excess weight is if you cut your caloric intake and increase your caloric deficit.
9) Don't neglect exercise. The excess weight you've gained won't leave without exercise. Diet alone is not enough. Even if you lost weight, you'd still be flabby anyways. Start a fitness program at the same time you change your diet.
8) Don't become obsessed with “bad” or “good” foods. Total caloric intake is still the key to losing weight. Sure, some carbs seem “worse” than others, but you didn't gain weight solely from eating a certain type of food. You gained weight eating too many calories.
7) Don't make food restrictions you can't live with. If you can't maintain your diet, you'll end up gaining back the weight. It's not worth having to start all over again.
6) Be patient. Rome wasn't built in a day, and neither was a lumpy body. It took years to amass the extra weight and it won't be gone in days or weeks. Think in terms of months or years if you have a lot to lose.
5) Don't obsess about the day to day details. If you're doing the right thing, you'll have great results.
4) Be positive. Never put yourself down. In order to change your body, you first have to change your self image. You can only do this by fixating on what your body will be like, not by obsessing on how far you have to go.
3) Find a weight loss partner. It's better to try and lose weight with a buddy, rather than going it alone. But try and find a reliable person who won't leave you in the lurch.
2) Ignore non supportive comments from relatives or friends. People say a lot of stupid things that can bring you down. Screw them. Stick to your guns and the results are guaranteed. Don't forget: Misery loves company and some people might just be bringing you down.
1) Exercise consistently for three weeks. If you do something for three weeks, it becomes a habit. Push yourself for the first month and exercising should get much easier.
Losing weight involves making fundamental (but simple) changes to how you've been eating and whether or not you've been active. In order to drop pounds you need to burn more calories than you consume. If you decrease the calories you consume through eating and increase the number of calories you burn through exercise, you'll see dramatic, permanent, and safe weight loss.
Thursday
Weight loss: 6 strategies for success
You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.
How do you make those permanent changes?
Follow these six strategies.
1. Make a commitment
Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.
As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.
2. Get emotional support
Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.
Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.
3. Set a realistic goal
When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you'll walk for 30 minutes a day, five days a week.
4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
To lose weight, talk to your doctor about setting these daily calorie goals:
Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.
5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.
6. Change your lifestyle
It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.
How do you make those permanent changes?
Follow these six strategies.
1. Make a commitment
Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.
As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.
2. Get emotional support
Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.
Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.
3. Set a realistic goal
When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you'll walk for 30 minutes a day, five days a week.
4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
To lose weight, talk to your doctor about setting these daily calorie goals:
| Your current weight in pounds | Daily calorie goal | |
|---|---|---|
| Women | Men | |
| 250 or less | 1,200 | 1,400 |
| 251 to 300 | 1,400 | 1,600 |
| 301 or more | 1,600 | 1,800 |
Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.
5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.
6. Change your lifestyle
It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.
Can eating a big breakfast help you lose weight?
Overview
Research suggests that having a big breakfast with carbohydrates and lean protein, and even a piece of chocolate, will help keep your appetite in check all day and help you lose weight.
The study compared sedentary, obese women eating a big breakfast containing carbs with sedentary, obese women eating a low-carbohydrate breakfast. Results showed that at the end of the eight-month trial, women eating the big breakfast lost an average of almost 40 pounds, while the low-carb breakfast group lost only nine pounds on average. Researchers at Virginia Commonwealth University, led by Daniela Jakubowicz, M.D., of the Hospital de Clinicas, Caracas, Venzezuela, conducted the study, released in June 2008.
Research suggests that having a big breakfast with carbohydrates and lean protein, and even a piece of chocolate, will help keep your appetite in check all day and help you lose weight.
The study compared sedentary, obese women eating a big breakfast containing carbs with sedentary, obese women eating a low-carbohydrate breakfast. Results showed that at the end of the eight-month trial, women eating the big breakfast lost an average of almost 40 pounds, while the low-carb breakfast group lost only nine pounds on average. Researchers at Virginia Commonwealth University, led by Daniela Jakubowicz, M.D., of the Hospital de Clinicas, Caracas, Venzezuela, conducted the study, released in June 2008.
Questions and answers
What qualifies as a "big breakfast"?
Elizabeth Cohen, CNN medical news correspondent: Here's an example of a high-carbohydrate, high-protein breakfast: A cup of coffee with cream, two 8-ounce glasses of milk, three slices of roast beef, chicken breast or turkey breast, two slices of cheese, and two slices of whole grain bread plus a pat of butter. And here's an example of the low-carbohydrate breakfast: Three slices of cooked pork bacon, one egg, two teaspoons of butter, coffee with no milk, four ounces of 1 percent milk. Although the study author tells us that the calories aren't the biggest focus here, when you compare the meals, the big breakfasts were about 600 calories, and then you eat another 600 calories between lunch and dinner. The low-carb breakfasts were about 350 calories, and you eat another 750 calories later on.
How did the study work?
Cohen: The two groups ate these types of breakfasts, and then both groups ate low-carb lunches and dinners for the rest of the day. The big breakfast eaters' primary goal was to fight off later cravings and to feel as if they were not depriving themselves of food in the morning. They were even told that if you still find you're hungry by noon, you probably need more protein in the morning -- so here, have another slice of meat!
By four months, both groups lost a decent amount of weight. By eight months, the big breakfast eaters were able to keep off the weight and keep losing, while the low-carb eaters gained some of those pounds back that they shed previously. The people eating the big breakfasts reported feeling less hungry and had fewer carbohydrate cravings.We know that ovarian cancer is often diagnosed too late in women.
Are these results controversial?
Cohen: Not everyone thinks results are valid. Critics say this research needs to be repeated and further evaluated. But the nutrition experts we talked to all agreed that a good breakfast does help you lose weight. They agreed that the earlier in the day you get your calories, the more efficiently your body uses them up, which equals better weight loss. Another dietitian raised the question of who's going to make themselves eat that much protein in the morning? Our bodies just don't want to, so that's another challenge.
Why does eating more in the morning help you lose weight?
Cohen: When you wake up in the morning, your body and your brain are primed to look for food. Your metabolism is revved up, and levels of cortisol and adrenaline are at their highest. The brain needs energy quickly, so if you don't eat enough early on, the brain looks for a different fuel source. It goes into emergency mode, resorting to the energy stored in your muscles, destroying muscle tissue. When you finally do eat, the body stores the energy it gets from food as fat. The high protein-carb mix gives the body the jump-start it needs in the morning. Because the protein is digested slowly over the course of the day, you don't feel as hungry. Not feeling hungry is what makes this diet successful, according to the study author.
In the morning, your serotonin levels are also high, so that keeps food cravings at bay. But later in the day, your serotonin levels go down, so you get cravings for indulgent foods such as chocolate. The study author says that if you eat the chocolate in the afternoon, your body gets addicted to that sensation, and you look for chocolate the next day at that time, too. Bubt if you eat it in the morning, it doesn't feel as good as it does when you eat it later, and so your body decides, "Hey I don't need this chocolate at all!"
We contacted the folks from the Atkins Corporation to find out what they think of the study, and their response was that "participants in the low-carb arm were destined to fail because the calories and protein intake were too low." They said the low-carb group's meal plan was not reflective of what an Atkins meal should be.
Wednesday
Eggs safe for heart, promote weight loss
In a recent study, eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight or obese adults lose 65 percent more weight and reduce their body mass index (BMIs) by 61 percent...
If you 're really fond of eggs, then you need not worry about relishing one too many. An egg a day's contribution to the risk of coronary heart disease (CHD) in healthy adults is just one percent, according to a new study funded by an industry body.
Poor diet, smoking, obesity and physical inactivity contribute a whopping 30-40 percent to heart disease risk, depending on gender.
The study, funded by the Egg Nutrition Centre and published online in Risk Analysis, substantiates decades of research challenging the myth that the cholesterol in eggs is linked to increased heart disease risk.
This study adds to more than 30 years of research showing that healthy adults can eat eggs without significantly affecting their risk of heart disease.
Moreover, the study authors noted that their analysis did not adjust for the health promoting benefits of eggs which may, in fact, decrease heart disease risk.
For example, research has found that overweight men who eat eggs while on a carbohydrate-restricted diet have a significant increase in their HDL levels ("good" cholesterol) compared to men who do not eat eggs.
In a recent study, eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight or obese adults lose 65 percent more weight and reduce their body mass index (BMIs) by 61 percent more than those eating a bagel breakfast of equal calories.
The study evaluated the risk of heart disease associated with egg consumption, compared to modifiable lifestyle risk factors like smoking, poor diet, being overweight or obese, and physical inactivity.
The authors used data from the 1999-2000 and 2001-2001 National Health and Nutrition Examination Surveys (NHANES) to categorise the US adult population into various groups based on modifiable lifestyle risks.
These populations account for 85 percent of all US males aged 25 and older and 86 percent of US females ages 25 and older.
The study found that the consumption of one egg per day contributes less than one percent of heart disease risk. Unavoidable risk factors like genetics and treatable risk factors like hypertension and diabetes accounted for 60 to 70 percent.
According to the authors, the NHANES data show that very few Americans are leading lifestyles that may reduce the risk of heart disease: only three percent males and six percent of females have none of the modifiable lifestyle risk factors that were investigated.
In addition, the study found no significant differences between the HDL and LDL cholesterol levels of the egg and bagel eaters.
Eggs are an excellent source of choline. A 2008 study concluded that a diet rich in choline and betaine, a nutrient related to choline, is associated with lower concentrations of homocysteine in the blood.
High blood levels of homocysteine are indicative of chronic inflammation, which has been associated with cardiovascular disease, Alzheimer's and dementia.
Eggs offer a number of beneficial nutrients. One egg has 13 essential vitamins and minerals and is an excellent source of choline and selenium and a good source of high-quality protein, vitamin B12, phosphorus and riboflavin.
Besides providing one of the most affordable sources of all-natural, high-quality protein, eggs provide a valuable source of energy and help maintain and build the muscle tissue needed for strength.
If you 're really fond of eggs, then you need not worry about relishing one too many. An egg a day's contribution to the risk of coronary heart disease (CHD) in healthy adults is just one percent, according to a new study funded by an industry body.
Poor diet, smoking, obesity and physical inactivity contribute a whopping 30-40 percent to heart disease risk, depending on gender.
The study, funded by the Egg Nutrition Centre and published online in Risk Analysis, substantiates decades of research challenging the myth that the cholesterol in eggs is linked to increased heart disease risk.
This study adds to more than 30 years of research showing that healthy adults can eat eggs without significantly affecting their risk of heart disease.
Moreover, the study authors noted that their analysis did not adjust for the health promoting benefits of eggs which may, in fact, decrease heart disease risk.
For example, research has found that overweight men who eat eggs while on a carbohydrate-restricted diet have a significant increase in their HDL levels ("good" cholesterol) compared to men who do not eat eggs.
In a recent study, eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight or obese adults lose 65 percent more weight and reduce their body mass index (BMIs) by 61 percent more than those eating a bagel breakfast of equal calories.
The study evaluated the risk of heart disease associated with egg consumption, compared to modifiable lifestyle risk factors like smoking, poor diet, being overweight or obese, and physical inactivity.
The authors used data from the 1999-2000 and 2001-2001 National Health and Nutrition Examination Surveys (NHANES) to categorise the US adult population into various groups based on modifiable lifestyle risks.
These populations account for 85 percent of all US males aged 25 and older and 86 percent of US females ages 25 and older.
The study found that the consumption of one egg per day contributes less than one percent of heart disease risk. Unavoidable risk factors like genetics and treatable risk factors like hypertension and diabetes accounted for 60 to 70 percent.
According to the authors, the NHANES data show that very few Americans are leading lifestyles that may reduce the risk of heart disease: only three percent males and six percent of females have none of the modifiable lifestyle risk factors that were investigated.
In addition, the study found no significant differences between the HDL and LDL cholesterol levels of the egg and bagel eaters.
Eggs are an excellent source of choline. A 2008 study concluded that a diet rich in choline and betaine, a nutrient related to choline, is associated with lower concentrations of homocysteine in the blood.
High blood levels of homocysteine are indicative of chronic inflammation, which has been associated with cardiovascular disease, Alzheimer's and dementia.
Eggs offer a number of beneficial nutrients. One egg has 13 essential vitamins and minerals and is an excellent source of choline and selenium and a good source of high-quality protein, vitamin B12, phosphorus and riboflavin.
Besides providing one of the most affordable sources of all-natural, high-quality protein, eggs provide a valuable source of energy and help maintain and build the muscle tissue needed for strength.
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