TAKE A DEEP BREATH... When you're feeling stressed or anxious, instead of reaching for a bag of chips, (chocolate or potato) focus on your breath. A few slow, steady breaths through the nose can calm frazzled nerves. Add a mantra: inhale peace, exhale tension.
This is a good tip and I wish I would have found this tip this morning. For some reason I have been up tight all day and I even ate a peanut butter sandwich for lunch. A big NO NO on my diet. I should have just had a big glass of water and did some deep breathing. I will remember this tip.
Monday, February 28, 2011
Sunday, February 27, 2011
TIP OF THE DAY - MONDAY
FAKE THE FRIES... Swap the "fries" for some "bakes". Cut a potato or sweet potato or butternut squash into wedges, sprinkle with oil and spices and bake at 450 degrees Fahrenheit for at least 30 minutes flipping them halfway.
This is a good tip and I think I will try it when my diet includes potatoes again. In the meantime I will use it for Calvin's next burger and fries meal. I think Thursday or Friday. He will prefer the regular ole spuds.
This is a good tip and I think I will try it when my diet includes potatoes again. In the meantime I will use it for Calvin's next burger and fries meal. I think Thursday or Friday. He will prefer the regular ole spuds.
Saturday, February 26, 2011
TIP OF THE DAY - SUNDAY
WRITE IT DOWN... Trying to weigh the pros and cons of a decision is tough. Make a list, then start continuing: How many pros and how many cons? the answer should be evident to you.
I am not sure why this would be included in a group of diet and exercise tips, but here it is. The funny thing is that we have some big decisions to make at our house and this is something along with fasting and prayer that we need to do in the days ahead. I think with this tip and dieting if you want to chose a new diet program or plan use the list of pros and cons for each one and then make your decision as to which is best for you personally.
I am not sure why this would be included in a group of diet and exercise tips, but here it is. The funny thing is that we have some big decisions to make at our house and this is something along with fasting and prayer that we need to do in the days ahead. I think with this tip and dieting if you want to chose a new diet program or plan use the list of pros and cons for each one and then make your decision as to which is best for you personally.
Friday, February 25, 2011
TIP OF THE DAY - SATURDAY
START A NEW HOBBY... Or get going on a old one. Many people eat when they are bored. Whether you take up knitting, table tennis or scrapbooking, finding something to do with your hands and your and your mind can help you quell the urge to graze or binge.
If you can't find a new hobby that interests you try something you never considered a hobby for you. Other people yes but not you. How about quilting, tole painting, or family history. wouldn't it be great if we all got into the hobby of family history. That would be so cool. I know for me if I am bored I seem to just drift into the kitchen. If your hands are busy you won't be using them to eat. So find some way to spend your time that will keep your hands and mind busy and create something beautiful as well.
If you can't find a new hobby that interests you try something you never considered a hobby for you. Other people yes but not you. How about quilting, tole painting, or family history. wouldn't it be great if we all got into the hobby of family history. That would be so cool. I know for me if I am bored I seem to just drift into the kitchen. If your hands are busy you won't be using them to eat. So find some way to spend your time that will keep your hands and mind busy and create something beautiful as well.
Thursday, February 24, 2011
TIP OF THE DAY - FRIDAY
FACE YOUR FEARS... When you feel strong enough, bring that temptation home. Knowing you have strength to resist it can make you feel even more powerful. Just because the cookies are in the pantry doesn't mean you have to eat them.
I have tried this and it works sometimes. I love breakfast and would eat it any time. At first it was hard to make breakfast for Calvin. He eats fried potatoes, fried eggs, fried sausage or bacon. Along with toast or biscuits. Now it does not bother me at all and I make this breakfast 5 days a week and not pay any attention to it. I can make cookies and it does not bother me not to eat any. I can even bring home ice cream and not pay any attention to it either. Calvin loves his Pepsi and yet me not drinking my Dr. Pepper (better know as the nectar of the Gods) is a no big deal. BUT...chocolate candy or chocolate/peanut butter candy is different, so I just don't bring any around. I am hoping that I will get over that too.
I have tried this and it works sometimes. I love breakfast and would eat it any time. At first it was hard to make breakfast for Calvin. He eats fried potatoes, fried eggs, fried sausage or bacon. Along with toast or biscuits. Now it does not bother me at all and I make this breakfast 5 days a week and not pay any attention to it. I can make cookies and it does not bother me not to eat any. I can even bring home ice cream and not pay any attention to it either. Calvin loves his Pepsi and yet me not drinking my Dr. Pepper (better know as the nectar of the Gods) is a no big deal. BUT...chocolate candy or chocolate/peanut butter candy is different, so I just don't bring any around. I am hoping that I will get over that too.
Wednesday, February 23, 2011
TIP OF THE DAY - THURSDAY
DON'T WASTE FOOD...THERE ARE CHILDREN IN CHINA WHO ARE STARVING. Do you remember hearing statements like this when you were growing up. Now that you are older and have children of your own have you used these statements or some like them. Well, I am here to tell you to forget it. If you could send to the children in China all the uneaten food in your house it would not be any good. I am also going to tell you today that "IT IS OKAY TO WASTE FOOD", SOMETIMES. Faced with an oversize meal or treat we want to eat every bite. SAVOR a few tastes, set a limit and send the rest away. Throw it in the garbage, cover it with salt, drizzle on some ketchup. JUST DON'T EAT IT. Now, if you have children it is okay to NOT clean up your children's plate, finish their uneaten toast, sandwich, cookie, or dessert. Just let them eat and when they are finishes, even if the plate is not empty, DON'T EAT THEIRS.
Tuesday, February 22, 2011
TIP OF THE DAY - WEDNESDAY
GIVE INTO TEMPTATIONS... There's room for treats in a healthy lifestyle. Eat sensibly, budget your calories and control your portion, and there's no reason why you can't indulge in a treat from time to time.
I really, really like this tip. With the diet I am on, I get a 1 cup milk shake/ice cream every evening if I want and I get a brownie on Sundays. I select the 5 meals I eat each day that are pre measured so if I ever got a sweet tooth I could eat 5 brownies or 5 shakes, so I don't really get the sweet craving. I do get the munchies every once in awhile and that is usually on a Monday. These munchie attacks really mess me up so if any one has suggestions for that let me know.
I really, really like this tip. With the diet I am on, I get a 1 cup milk shake/ice cream every evening if I want and I get a brownie on Sundays. I select the 5 meals I eat each day that are pre measured so if I ever got a sweet tooth I could eat 5 brownies or 5 shakes, so I don't really get the sweet craving. I do get the munchies every once in awhile and that is usually on a Monday. These munchie attacks really mess me up so if any one has suggestions for that let me know.
Monday, February 21, 2011
TIP OF THE DAY - TUESDAY
BE A KID AGAIN... Choose from the children's menu when dining at a restaurant. You'll eat less and save money.
This is a really good tip. Just remember that you are going to order a healthy child's meal. If you feel funny ordering from the children's menu when you don't have children with you another tip is to order a healthy meal and when your food arrives at your table, ask for a take out box and before your first bite place half the meal in the box for a meal later. Two meals for the price of one.
This is a really good tip. Just remember that you are going to order a healthy child's meal. If you feel funny ordering from the children's menu when you don't have children with you another tip is to order a healthy meal and when your food arrives at your table, ask for a take out box and before your first bite place half the meal in the box for a meal later. Two meals for the price of one.
Sunday, February 20, 2011
TIP OF THE DAY - MONDAY
OUT OF SIGHT...OUT OF MIND. If something tempts you, get rid of it or avoid it. That might mean ridding the pantry of junk food, changing the channel to avoid fast food ads or taking an alternate route so you don't walk past the bakery.
This is an easy tip if you live alone or if it is just a home with no children. You need to remember that common sense goes a long way and it is not always possible to follow this tip, but you can change things up somewhat. If you have a tendency to munch on potato chips then buy only the chips you don't care for. I love potato chips but not Doritos so I buy Doritos. Problem solved. I love bread but not sour dough bread so that is the one I buy. Problem solved. I love munching on chocolate chips when I need something sweet, I buy mint chocolate chips because I don't care for mint. Again problem solved. It is not as hard ass you might think. After doing these things for awhile they will become second nature to shop differently and then when those items come back into the home, gradually the temptations won't be as strong. I have also found that if I buy ingredients for sweets or desserts only when I need them and don't keep them around all the time I of course can't eat them.
This is an easy tip if you live alone or if it is just a home with no children. You need to remember that common sense goes a long way and it is not always possible to follow this tip, but you can change things up somewhat. If you have a tendency to munch on potato chips then buy only the chips you don't care for. I love potato chips but not Doritos so I buy Doritos. Problem solved. I love bread but not sour dough bread so that is the one I buy. Problem solved. I love munching on chocolate chips when I need something sweet, I buy mint chocolate chips because I don't care for mint. Again problem solved. It is not as hard ass you might think. After doing these things for awhile they will become second nature to shop differently and then when those items come back into the home, gradually the temptations won't be as strong. I have also found that if I buy ingredients for sweets or desserts only when I need them and don't keep them around all the time I of course can't eat them.
Saturday, February 19, 2011
TIP OF THE DAY - SUNDAY
GET A HOBBY...KEEP BUSY... Most people find that when they are busy they don't have time to even think about food, much less over eat. This explains why for most people who work full time can find little time for eating, unfortunately it also makes it easier for them to eat the wrong things when working. So stop for a minute and think. If you work full time outside the home, pack a healthy lunch along with healthy snacks. If you work full time in the home, make your lunch and snacks first thing in the morning and stick it in the fridge to have ready when needed and that should keep you out of the kitchen and that means eating less. I think little children would love a sack lunch, especially if they help pack it even if they are not going any place. I can just see Taylor fixing her own lunch each morning. Now once you are off work and on the weekends, KEEP BUSY. I just learned I am teaching next Sunday in Relief Society. I usually prepare for a month when I teach and with just one week notice, I will keep very busy this week working on this lesson and that means I will spend less time thinking about what I want to eat and that means less time in the kitchen and that means maybe losing an extra pound this week. Try a little experiment this week and see if packing your lunch in the morning and keeping busy will help. If you don't have anything to do to keep you busy, that is easy too... GET A HOBBY.
Friday, February 18, 2011
TIP OF THE DAY - SATURDAY
MAKE HEALTHY SUBSTITUTIONS... Use applesauce in place of oil, two egg whites instead of one egg, and skim milk in place of regular milk when baking. Look for ways to cut sugar and use whole grains. This is not as hard as this might sound. Many times and with many foods you can go online and list your foods and get substitutions. I bake cakes for reasons other than here at home. If I have to take food into someone or something I make a cake. I have a basic recipe and I just change it up in different ways. Instead of adding instant chocolate pudding, I use a different flavor that is sugar-free, I have used light cream cheese instead of sour cream, I add nuts and many times chocolate chips. If I am making a chocolate cake I will add the pudding, sour cream, and chocolate chip chunks, chocolate chips, white chocolate chips, dark chocolate chips, and even peanut butter chips. What ever you add changes the flavor. Now I realize that this is not a diet dessert, my point is to show that you can take almost any recipe and go online to find possible changes, substitutes, or healthier.
Thursday, February 17, 2011
TIP OF THE DAY - FRIDAY
USE A SMALLER PLATE... This is a great tip. I almost always use a salad plate now. It is amazing how different the amount of food looks on a smaller plate. Try this little experiment; take your normal meal such as breakfast or lunch and put what you normally would eat and place it on a regular dinner plate. Now take that same food and transfer it to a salad or dessert plate. See how much more you can eat on a smaller plate? I love it. Now once you have this little trick mastered, do the same thing with bowls. Instead of using a cereal bowl use a small bowl that a you might use for a child. I picked up a set of 3 little baby bowls at the dollar store and I use them to measure my food. You would not believe how full that bowl is with 6-8 ounces of meat. If I put that same amount in a regular bowl it looks like I am eating nothing. The point is that you are fooling your eyes and mind. Trust me it works.
Wednesday, February 16, 2011
TIP OF THE DAY - THURSDAY
MORE REVIEW TIPS... For the rest of the month we are going to just review some tips that might help us keep on our track to losing the weight we want in 2011. For today our tip is about the dreaded task of grocery shopping.
Shop when you are full. Grocery shopping when you are hungry tends to lead to overeating of unhealthy foods. Stash some healthy snacks in your purse and car. Try nuts, whole grains crackers, and dried fruits.
I used to buy just a couple of donuts or candy bars when I went to the store if I was hungry. I justified it by eating them before I got out of the store's parking lot just to prove to myself how hungry I was. Now I keep one of my diet bars cut into small pieces for those times when I am hungry. I am thinking of keeping a bag of this same snack on the kitchen counter for those times I think I need a snack. Usually just 1 or 2 pieces satisfies my need for snacks or sweets.
Shop when you are full. Grocery shopping when you are hungry tends to lead to overeating of unhealthy foods. Stash some healthy snacks in your purse and car. Try nuts, whole grains crackers, and dried fruits.
I used to buy just a couple of donuts or candy bars when I went to the store if I was hungry. I justified it by eating them before I got out of the store's parking lot just to prove to myself how hungry I was. Now I keep one of my diet bars cut into small pieces for those times when I am hungry. I am thinking of keeping a bag of this same snack on the kitchen counter for those times I think I need a snack. Usually just 1 or 2 pieces satisfies my need for snacks or sweets.
Tuesday, February 15, 2011
TIP OF THE DAY - WEDNESDAY
IT'S TIME FOR ANOTHER REVIEW... LET'S LOSE 20 POUNDS FAST
This is another article I found online. Tip number two is very interesting.
If you wish to answer the question"how to lose 20 lbs fast", there are some basic things you need to be aware of. Today's high fat, high calorie and low mobility lifestyle is not helping us much when it comes to achieving that trim, toned figure we all want to have. We live in an era where food is available in abundance. We are bombarded with flashy TV advertisements and glossy magazine ads that stimulate our appetites and tempt us to rush to the nearest fast food outlet for some great tasting cheeseburgers or mouth watering pizza. To make matters worse, physical activity is not longer a main part of our modern lifestyle. We have cars, limos, public transportation to transport to anywhere we want to go at amazing speeds. We have the elevator to carry us; no longer do we need to climb the stairs. This kind of sedentary and luxurious lifestyle has created a generation of overweight and obese individuals. So if you are stuck in this situation, how do you lose weight fast? And if you have an important event just around the corner, you would definitely be interested to answer this question-how to lose 20 lbs fast?
Let's explore some possibilities.
1. Calorie Counting
The first step to effective weight loss comes with knowing the right amount of food you need to consume per day in order to drop those excess pounds and inches. The normal recommended daily intake for a man would be somewhere around 3,500 calories. For the women, it would be within the range of 2500-3000 calories. The daily requirements would need to take into account the lifestyle and body size of the individual.
2. Thermogenic Food
Thermogenic food refers to those kind of food which would burn more energy when hey are consumed than the ones they would be providing the body with. High fiber foods such as fruits and vegetables would definitely fall into this category. Aside from that, lean meat, protein and certain herbs are thermogenic foods as well. One very popular recipe to help people lose weight fast is to combine a spoonful of cayenne pepper with a cup of honey diluted with apple cider vinegar. Those who can consume this concoction on a daily basis can expect to dramatically rev up the metabolism and see rapid weight loss within a short duration of time. If you are looking for unique way how to lose 20 lbs fast, this recipe might just be right for you.
3. Water
Drink plenty of water if you want to lose weight. Yes, water will help you lose weight as it removes the need for your body to retain excess water if you supply it daily with fresh, energetic liquid. Water retention is a major cause of hose puffy eyes, bloated tummies and excess fat stored around the waistline.
4. Eat Smaller Meals
This is a well kept secret used by medical professionals and those who get to know about the wonders of spreading your three huge meals into smaller meals. Every time food is consumed your body will get into an active state where the metabolic and digestive systems will be in high gear to turn the food into energy. These processes require energy of their own and when the food intake is less than what is required, it will start using up the stored fat. If you combine this trick with the intake of thermogenic food, you can see some dramatic weight loss soon! If you are looking at ways how to lose 20lbs fast, this is a great trick you can apply immediately.
5. Walking.
Walking has been a popular activity around for many people. But are you aware that walking can be a great way to help you lose weight fast? Brisk walking would be the best way to turn up your natural fat burning mechanism. But a slow evening stroll would be just fine if you aren't particularly interested to engage in high intensity workouts.
These are five helpful tips to help you answer this important question" how to lose 20 lbs fast." If you are diligent in applying all of these weight loss secrets we share with you today, you would definitely be seeing some pounds and inches dropping off real soon.
This is another article I found online. Tip number two is very interesting.
If you wish to answer the question"how to lose 20 lbs fast", there are some basic things you need to be aware of. Today's high fat, high calorie and low mobility lifestyle is not helping us much when it comes to achieving that trim, toned figure we all want to have. We live in an era where food is available in abundance. We are bombarded with flashy TV advertisements and glossy magazine ads that stimulate our appetites and tempt us to rush to the nearest fast food outlet for some great tasting cheeseburgers or mouth watering pizza. To make matters worse, physical activity is not longer a main part of our modern lifestyle. We have cars, limos, public transportation to transport to anywhere we want to go at amazing speeds. We have the elevator to carry us; no longer do we need to climb the stairs. This kind of sedentary and luxurious lifestyle has created a generation of overweight and obese individuals. So if you are stuck in this situation, how do you lose weight fast? And if you have an important event just around the corner, you would definitely be interested to answer this question-how to lose 20 lbs fast?
Let's explore some possibilities.
1. Calorie Counting
The first step to effective weight loss comes with knowing the right amount of food you need to consume per day in order to drop those excess pounds and inches. The normal recommended daily intake for a man would be somewhere around 3,500 calories. For the women, it would be within the range of 2500-3000 calories. The daily requirements would need to take into account the lifestyle and body size of the individual.
2. Thermogenic Food
Thermogenic food refers to those kind of food which would burn more energy when hey are consumed than the ones they would be providing the body with. High fiber foods such as fruits and vegetables would definitely fall into this category. Aside from that, lean meat, protein and certain herbs are thermogenic foods as well. One very popular recipe to help people lose weight fast is to combine a spoonful of cayenne pepper with a cup of honey diluted with apple cider vinegar. Those who can consume this concoction on a daily basis can expect to dramatically rev up the metabolism and see rapid weight loss within a short duration of time. If you are looking for unique way how to lose 20 lbs fast, this recipe might just be right for you.
3. Water
Drink plenty of water if you want to lose weight. Yes, water will help you lose weight as it removes the need for your body to retain excess water if you supply it daily with fresh, energetic liquid. Water retention is a major cause of hose puffy eyes, bloated tummies and excess fat stored around the waistline.
4. Eat Smaller Meals
This is a well kept secret used by medical professionals and those who get to know about the wonders of spreading your three huge meals into smaller meals. Every time food is consumed your body will get into an active state where the metabolic and digestive systems will be in high gear to turn the food into energy. These processes require energy of their own and when the food intake is less than what is required, it will start using up the stored fat. If you combine this trick with the intake of thermogenic food, you can see some dramatic weight loss soon! If you are looking at ways how to lose 20lbs fast, this is a great trick you can apply immediately.
5. Walking.
Walking has been a popular activity around for many people. But are you aware that walking can be a great way to help you lose weight fast? Brisk walking would be the best way to turn up your natural fat burning mechanism. But a slow evening stroll would be just fine if you aren't particularly interested to engage in high intensity workouts.
These are five helpful tips to help you answer this important question" how to lose 20 lbs fast." If you are diligent in applying all of these weight loss secrets we share with you today, you would definitely be seeing some pounds and inches dropping off real soon.
Monday, February 14, 2011
TIP OF THE DAY - TUESDAY
3 POWERFUL EATING STRATEGIES TO HELP LOSE STOMACH FAT...
Diets to lose stomach fat are different than other diets in that they must work to control insulin levels in the body. The problem with stomach fat is that it can be the first place fat is distributed, this is particularly true of all men and those women who are over 40. This article shares 3 powerful eating strategies that diets to lose stomach fat must include.
1. Greatly reduce refined carbohydrates from the diet. I like to say that if the food has been puffed, processed, packaged, popped or made into a pastry it will likely turn into fat on your body. This is because these foods break down super fast in your digestive system and create a spike in your insulin level which promotes stomach fat storage.
2. Shift whole carbs to the early half of your day. Your body can use the carbohydrates (and I am talking about whole grain carbohydrates) better early in the day because you are more active and your metabolism is higher so the carbohydrates simply burn off as energy. However, late in the day they aren't handled as well and will more easily turn to fat and should be avoided.
3. Fill up in the afternoon and evening on foods that do not cause a quick rise in your insulin levels. This includes proteins such as meat, cheese, cottage cheese and any non-starchy vegetables (think salad). You can also include good fats such as olive oil, canola oil, avocados and nuts (just watch your portion sizes).
Diets to lose stomach fat need to prevent spikes in your insulin levels, follow these 3 powerful eating strategies to drop your waist size.
REMEMBER THAT ALL DIETS LIKE THIS ONE MUST BE OKAY BY A DOCTOR TO MAKE SURE THEY ARE GOOD FOR YOU. EVERY ONE IS DIFFERENT AND ONLY YOUR DOCTOR WILL KNOW IF THE DIET IS SAFE FOR YOU...
Diets to lose stomach fat are different than other diets in that they must work to control insulin levels in the body. The problem with stomach fat is that it can be the first place fat is distributed, this is particularly true of all men and those women who are over 40. This article shares 3 powerful eating strategies that diets to lose stomach fat must include.
1. Greatly reduce refined carbohydrates from the diet. I like to say that if the food has been puffed, processed, packaged, popped or made into a pastry it will likely turn into fat on your body. This is because these foods break down super fast in your digestive system and create a spike in your insulin level which promotes stomach fat storage.
2. Shift whole carbs to the early half of your day. Your body can use the carbohydrates (and I am talking about whole grain carbohydrates) better early in the day because you are more active and your metabolism is higher so the carbohydrates simply burn off as energy. However, late in the day they aren't handled as well and will more easily turn to fat and should be avoided.
3. Fill up in the afternoon and evening on foods that do not cause a quick rise in your insulin levels. This includes proteins such as meat, cheese, cottage cheese and any non-starchy vegetables (think salad). You can also include good fats such as olive oil, canola oil, avocados and nuts (just watch your portion sizes).
Diets to lose stomach fat need to prevent spikes in your insulin levels, follow these 3 powerful eating strategies to drop your waist size.
REMEMBER THAT ALL DIETS LIKE THIS ONE MUST BE OKAY BY A DOCTOR TO MAKE SURE THEY ARE GOOD FOR YOU. EVERY ONE IS DIFFERENT AND ONLY YOUR DOCTOR WILL KNOW IF THE DIET IS SAFE FOR YOU...
TIP OF THE DAY - MONDAY
EATING RIGHT IS FUN, FAST, EASY, AND ENABLES IT TO BE AFFORDABLE, AS WELL. Good nutrition is taking in sufficient proteins, crabs, nutritional vitamins, minerals, fatty acids and oil. Eating healthily is eating moderately, consuming only the quantity your whole body requires and normally takes. The right diet will allow you to remain robust and definitely will assist your system in taking care of your daily requirements much better.
Eating right can also be a necessity to stay balanced as well as staying at your peak strength. Eating properly isn't as easy as just consuming foods that happen to be regarded nutritious. Excess fat will disappear as a normal by-product of the right diet. Eating properly is essential to protecting against coronary disease and also a number of other long-term illnesses. Eating healthily can slow the progress of some types of persistent diseases as well as reverse the effects in some instances.
A weight loss program is crucial for kid's wellness and exactly what they consume has an effect on them. Diet is a diet but you need to eat to lose weight naturally. Pounds will just peel off...and your firm, well toned, appealing shape will come through. Weight is calculated with under garments on but no shoes.
Foods which are loaded with monounsaturated fatty acids are olive oil, nut products, fish-oil, as well as other seed oils. Foods which contain B vitamins include things like whole-grains, wheat germ, eggs and nut products. Food items that contain plenty of fat, for example butter, lard, mayonnaise, selected cheeses and dressings should be limited. Foods that offer reduced percentages of your Daily Value also promote a nutritious diet.
Eating right to lose weight naturally will in reality assist your metabolic process burn at a steady pace. The right diet and remaining physically active can also be extremely important, despite the fact that on some days and nights you'll feel fatigued and not have an appetite. Eating right, regular exercise and controlling stress in your life are all actions you can take to assist your heart stay healthy. Eating healthily and being physically active are not only a "diet" or even a "program," they're secrets of a healthy way of life. Eating the suitable food items within the correct portions will help you live a prolonged, healthier life. Eating properly, always keeping a healthy bodyweight, and remaining active are advised for everyone: youngsters, grownups and senior citizens.
There is definitely a lot of information we need to learn to keep our body in great shape. There foods that are good for you body and some that are not so good. Would like to know which ones? This is just a matter of a little education that can mean so much to your healthy lifestyle. No, not dieting; we know this doesn't work! But just enjoying and eating the right foods are the secrets.
This is another good sense article that I found on line. Like all tips; they don't work for everyone. Take what helps you and go from there. As I have said before, these are just tips and suggestions, not rules or commandments. They like all tips are just to get you thinking.
Eating right can also be a necessity to stay balanced as well as staying at your peak strength. Eating properly isn't as easy as just consuming foods that happen to be regarded nutritious. Excess fat will disappear as a normal by-product of the right diet. Eating properly is essential to protecting against coronary disease and also a number of other long-term illnesses. Eating healthily can slow the progress of some types of persistent diseases as well as reverse the effects in some instances.
A weight loss program is crucial for kid's wellness and exactly what they consume has an effect on them. Diet is a diet but you need to eat to lose weight naturally. Pounds will just peel off...and your firm, well toned, appealing shape will come through. Weight is calculated with under garments on but no shoes.
Foods which are loaded with monounsaturated fatty acids are olive oil, nut products, fish-oil, as well as other seed oils. Foods which contain B vitamins include things like whole-grains, wheat germ, eggs and nut products. Food items that contain plenty of fat, for example butter, lard, mayonnaise, selected cheeses and dressings should be limited. Foods that offer reduced percentages of your Daily Value also promote a nutritious diet.
Eating right to lose weight naturally will in reality assist your metabolic process burn at a steady pace. The right diet and remaining physically active can also be extremely important, despite the fact that on some days and nights you'll feel fatigued and not have an appetite. Eating right, regular exercise and controlling stress in your life are all actions you can take to assist your heart stay healthy. Eating healthily and being physically active are not only a "diet" or even a "program," they're secrets of a healthy way of life. Eating the suitable food items within the correct portions will help you live a prolonged, healthier life. Eating properly, always keeping a healthy bodyweight, and remaining active are advised for everyone: youngsters, grownups and senior citizens.
There is definitely a lot of information we need to learn to keep our body in great shape. There foods that are good for you body and some that are not so good. Would like to know which ones? This is just a matter of a little education that can mean so much to your healthy lifestyle. No, not dieting; we know this doesn't work! But just enjoying and eating the right foods are the secrets.
This is another good sense article that I found on line. Like all tips; they don't work for everyone. Take what helps you and go from there. As I have said before, these are just tips and suggestions, not rules or commandments. They like all tips are just to get you thinking.
Thursday, February 10, 2011
TIP OF THE DAY - SUNDAY
TOP 2 SURE FIRE WAYS TO LOSE WEIGHT QUICKLY
When you are planning to lose weight quickly, you have to ask yourself whether it is healthy to suddenly lose a lot of weight. No, it is not at all advisable to look for shortcuts in the process of shaping up. I am not saying that you should not search for some effective ways that work fast. I am just asking you to stay away from the temptation of trying some unhealthy methods. Firstly, educate yourself about the futility of those products that most of those greedy merchants sell claiming that they help you in losing weight fast. They never help in losing weight but they help in losing money and health. Don't play games with your health.
1. Now, let us look at some natural ways to lose weight quickly. You can start some kind of exercise routines and diet routines to achieve the same results naturally and quickly. Yes, you can surely shed weight fast even through some natural methods. All you need to remember is to be consistent and disciplined so that they work well. If you have the time in the daily schedule, you can go to the gym or start any kind of exercises at home.
2. If you don't have that much of time then you can use some weight loss supplements which help in increasing the speed of the metabolism. If you can do that then you can burn more number of calories. Try something like drinking green tea or some types of herbal tea. They help you to burn more number of calories so that you can get slim soon.
Apart from all these things you have to remember the fact that you should make some changes to your habits. Don't get tempted to eat fast food or processed food. Instead, eat fresh fruits and veggies that contribute more to your health and less to your fat. Not only that, say good bye to alcohol and start getting sober, it helps you save some money too. This way, you will surely lose weight quickly in the best possible way.
When you are planning to lose weight quickly, you have to ask yourself whether it is healthy to suddenly lose a lot of weight. No, it is not at all advisable to look for shortcuts in the process of shaping up. I am not saying that you should not search for some effective ways that work fast. I am just asking you to stay away from the temptation of trying some unhealthy methods. Firstly, educate yourself about the futility of those products that most of those greedy merchants sell claiming that they help you in losing weight fast. They never help in losing weight but they help in losing money and health. Don't play games with your health.
1. Now, let us look at some natural ways to lose weight quickly. You can start some kind of exercise routines and diet routines to achieve the same results naturally and quickly. Yes, you can surely shed weight fast even through some natural methods. All you need to remember is to be consistent and disciplined so that they work well. If you have the time in the daily schedule, you can go to the gym or start any kind of exercises at home.
2. If you don't have that much of time then you can use some weight loss supplements which help in increasing the speed of the metabolism. If you can do that then you can burn more number of calories. Try something like drinking green tea or some types of herbal tea. They help you to burn more number of calories so that you can get slim soon.
Apart from all these things you have to remember the fact that you should make some changes to your habits. Don't get tempted to eat fast food or processed food. Instead, eat fresh fruits and veggies that contribute more to your health and less to your fat. Not only that, say good bye to alcohol and start getting sober, it helps you save some money too. This way, you will surely lose weight quickly in the best possible way.
TIP OF THE DAY - SATURDAY
ANOTHER 5 TIPS FOR OLDER WOMEN WANTING TO LOSE WEIGHT...
Women looking to lose weight are constantly bombarded by weight loss program, weight loss pills, exercise machines and all things related to weight loss from late night infomercials and Internet ads. It can be frustrating to find out which programs work from those that don't. You also have to be on the lookout for weight loss programs that seem too good to be true. How can you tell which weight loss programs work? By looking for a comprehensive and detailed plan within the weight loss program. This article will reveal to you important tips on how you could succeed in losing weight.
1) Write up a weight loss plan
The first thing you need to do before embarking on your weight loss goal is to write up a detailed plan consisting of a goal of how much weight you want to lose, a deadline to reinforce the urgency to get things done, a list of exercises to use, what days you'll workout and which foods to eat. This may seem a lot but take note that the more specific your goal is, the better your success rate.
2) Take action on your weight loss plan
It's one thing to write up a detailed weight loss plan but it's another thing when you take action on it. Procrastination is your worst enemy when it comes to losing weight and NOW is your time to take a stand on it. I want you to take action immediately after you've read this article to once and for all take control of your weight loss goal.
3) Use High Intensity Interval Training (HIIT)
For those who want a more effective workout, I suggest you do High Intensity Interval Training (HIIT) as opposed to steady state cardio whereby it seems as if one can jog on the treadmill for hours at a time. HIIT offers more benefits than steady state cardio including a more effective workout in under 30 minutes, a raised metabolism as a result of the Excess Post-exercise Oxygen Consumption (EPOC) and a greater number of calories burned for a whole 24 hours after the workout. HIIT works by alternating sprinting with walking for a number of sets. An example of HIIT is shown below:
1st set - 30 seconds sprinting, 60 seconds walking
2nd set - 30 seconds sprinting, 60 seconds walking
3rd set - 30 seconds sprinting, 60 seconds walking
4th set - 30 seconds sprinting, 60 seconds walking
4) Consume moderate carbohydrate, high protein foods
Many people who start a weight loss program often go on a low fat, high carbohydrate diet. The problem with this diet is you often feel hungry throughout the day and this in turn makes you believe that to successfully lose weight you have to feel hungry. If you have this mindset you'll lower your chances of successfully losing weight. How can we fix this problem? By consuming foods high in protein and lower in carbohydrates. Protein makes you fuller for longer whereas carbohydrates spike your insulin levels resulting in an energy drop and tiredness you often feel after consuming a heavy meal high in carbohydrates.
But not all carbohydrates are bad for you, carbohydrates that have a low Glycaemic Index level are beneficial in that they release energy slowly. Low GI foods include brown rice, wholegrain bread, semolina pasta and rolled oats. Protein foods you should consume include chicken, beef, salmon and turkey. Make sure to eat smaller meals throughout the day to elevate your metabolism.
5) Get a good workout program
Losing weight is more than just working out in the gym and consuming healthy food; a lot more. Working out is intense, the mental aspect of doing cardio and lifting weights is equally intense, and there is a host of information that you absolutely need to know if you plan to succeed. The best thing is to learn from someone who's been there.
Women looking to lose weight are constantly bombarded by weight loss program, weight loss pills, exercise machines and all things related to weight loss from late night infomercials and Internet ads. It can be frustrating to find out which programs work from those that don't. You also have to be on the lookout for weight loss programs that seem too good to be true. How can you tell which weight loss programs work? By looking for a comprehensive and detailed plan within the weight loss program. This article will reveal to you important tips on how you could succeed in losing weight.
1) Write up a weight loss plan
The first thing you need to do before embarking on your weight loss goal is to write up a detailed plan consisting of a goal of how much weight you want to lose, a deadline to reinforce the urgency to get things done, a list of exercises to use, what days you'll workout and which foods to eat. This may seem a lot but take note that the more specific your goal is, the better your success rate.
2) Take action on your weight loss plan
It's one thing to write up a detailed weight loss plan but it's another thing when you take action on it. Procrastination is your worst enemy when it comes to losing weight and NOW is your time to take a stand on it. I want you to take action immediately after you've read this article to once and for all take control of your weight loss goal.
3) Use High Intensity Interval Training (HIIT)
For those who want a more effective workout, I suggest you do High Intensity Interval Training (HIIT) as opposed to steady state cardio whereby it seems as if one can jog on the treadmill for hours at a time. HIIT offers more benefits than steady state cardio including a more effective workout in under 30 minutes, a raised metabolism as a result of the Excess Post-exercise Oxygen Consumption (EPOC) and a greater number of calories burned for a whole 24 hours after the workout. HIIT works by alternating sprinting with walking for a number of sets. An example of HIIT is shown below:
1st set - 30 seconds sprinting, 60 seconds walking
2nd set - 30 seconds sprinting, 60 seconds walking
3rd set - 30 seconds sprinting, 60 seconds walking
4th set - 30 seconds sprinting, 60 seconds walking
4) Consume moderate carbohydrate, high protein foods
Many people who start a weight loss program often go on a low fat, high carbohydrate diet. The problem with this diet is you often feel hungry throughout the day and this in turn makes you believe that to successfully lose weight you have to feel hungry. If you have this mindset you'll lower your chances of successfully losing weight. How can we fix this problem? By consuming foods high in protein and lower in carbohydrates. Protein makes you fuller for longer whereas carbohydrates spike your insulin levels resulting in an energy drop and tiredness you often feel after consuming a heavy meal high in carbohydrates.
But not all carbohydrates are bad for you, carbohydrates that have a low Glycaemic Index level are beneficial in that they release energy slowly. Low GI foods include brown rice, wholegrain bread, semolina pasta and rolled oats. Protein foods you should consume include chicken, beef, salmon and turkey. Make sure to eat smaller meals throughout the day to elevate your metabolism.
5) Get a good workout program
Losing weight is more than just working out in the gym and consuming healthy food; a lot more. Working out is intense, the mental aspect of doing cardio and lifting weights is equally intense, and there is a host of information that you absolutely need to know if you plan to succeed. The best thing is to learn from someone who's been there.
Wednesday, February 9, 2011
TIP OF THE DAY - FRIDAY
PART TWO OF OUR TIPS FOR BUSY MOM...TIPS 6-11
Do you remember we are talking about 11 tips for busy moms or anyone.
6. Take your children on walks to the store or to the park and make it an adventure. Losing weight can be fun and walking is something that you can do every single day. Explore the world around you during these walks and you will find that a lot of that "mommy" stress is being eliminated right along with those extra calories you are burning.
7. When you and your toddlers are at the park make sure that you are participating in the activities. Join them for a game of tag; instead of just pushing them on a swing you should try swinging too; and you can even re-discover the fun of running again when you join your kids in this activity.
8. Instead of using your car for every chore you should walk or use a bike whenever possible. This means that you are doing your part for the 'green' movement and you are also helping yourself lose that excess weight.
9. It is easier to create healthy snacks and meals than you might imagine. Keep fresh fruits and veggies on hand for making main dish salads and snacks. Remember that steamed, broiled and raw veggies are healthier for you to eat than those that are smothered in rich sauces and creamy gravies. Simple meals are easy and fast and these are the food choices that will help you get rid of those extra pounds.
10. When your little ones are ready to sleep you can get ready to burn off some major calories. Jogging strollers will let you kick up the pace of your exercise while your baby enjoys the ride or drifts off to sleep. If you do not have one of these strollers just use your regular stroller and try to maintain a fairly brisk walking pace. Walking for 30-60 minutes can help you burn off as many as 200+ calories, and you will also be toning your muscles and improving your cardiovascular system.
11. Exercise with your family and pets instead of trying to isolate your exercise time away from them. You will soon discover that you are losing that extra weight and getting into shape, but more importantly you are doing these things without increasing your stress levels. Even better, you are instilling a love for healthy eating and exercise in your kids.
Do you remember we are talking about 11 tips for busy moms or anyone.
6. Take your children on walks to the store or to the park and make it an adventure. Losing weight can be fun and walking is something that you can do every single day. Explore the world around you during these walks and you will find that a lot of that "mommy" stress is being eliminated right along with those extra calories you are burning.
7. When you and your toddlers are at the park make sure that you are participating in the activities. Join them for a game of tag; instead of just pushing them on a swing you should try swinging too; and you can even re-discover the fun of running again when you join your kids in this activity.
8. Instead of using your car for every chore you should walk or use a bike whenever possible. This means that you are doing your part for the 'green' movement and you are also helping yourself lose that excess weight.
9. It is easier to create healthy snacks and meals than you might imagine. Keep fresh fruits and veggies on hand for making main dish salads and snacks. Remember that steamed, broiled and raw veggies are healthier for you to eat than those that are smothered in rich sauces and creamy gravies. Simple meals are easy and fast and these are the food choices that will help you get rid of those extra pounds.
10. When your little ones are ready to sleep you can get ready to burn off some major calories. Jogging strollers will let you kick up the pace of your exercise while your baby enjoys the ride or drifts off to sleep. If you do not have one of these strollers just use your regular stroller and try to maintain a fairly brisk walking pace. Walking for 30-60 minutes can help you burn off as many as 200+ calories, and you will also be toning your muscles and improving your cardiovascular system.
11. Exercise with your family and pets instead of trying to isolate your exercise time away from them. You will soon discover that you are losing that extra weight and getting into shape, but more importantly you are doing these things without increasing your stress levels. Even better, you are instilling a love for healthy eating and exercise in your kids.
TIP OF THE DAY - THURSDAY
ELEVEN DIET TIPS FOR BUSY MOMS (OR ANYONE)
I found this article online and thought I would share these tips over the next two days. I am going to follow a few over the next few days while spending with ALL of my grandchildren. I cannot wait.
As a busy mom it is hard enough to find time to handle your daily responsibilities, let alone find the time to lose that extra weight. It seems easy enough for people to tell you what you need to do to get rid of that excess fat but how do you manage to fit workout routines into your hectic schedule? Where is the time that you need to shop for the ingredients and then prepare those special, low-cal meals?
Well, there really are a number of ideas that you can use to help lose that weight, and these 11 tips are easy enough to fit into any busy schedule.
1. There are gyms and exercise classes that offer child-friendly facilities that you can use. Many of these places have well established baby sitting services that they can offer. Some even include computer classes and exercise sessions that will keep your kids entertained while you exercise privately with other moms.
2. Make it a fun activity for the family to clean the yard, walk the dog or take your youngest children for a ride in their strollers (or on their bikes). These are family oriented moments that provide you with the motivation and inspiration to burn off some of those unwanted calories.
3. You can begin a kitchen garden in your back yard that will provide you with healthy veggies and let you burn off some of those fat calories as you weed, hoe and plant. Teach your kids about the benefits of regular exercise and a well balanced diet, and you will be helping inspire your own efforts to lose weight at the same time.
4. Raking leaves should be fun and it is a great opportunity to run, jump and leap about your yard with the kids. Sure you can hire someone to do this job for you but you will be giving up the chance to lose weight, get in shape and bond with your family.
5. Ride your bike or jog alongside your youngsters as they ride their own bikes around the block or along the biking paths at the park. Why would you want to sit on a bench and let your kids get all the benefits and enjoyment out of this naturally healthy exercise? A ½ hour on a bike can burn more than 100 calories and the bonus of this weight loss activity is that this is time you are sharing with your children.
I found this article online and thought I would share these tips over the next two days. I am going to follow a few over the next few days while spending with ALL of my grandchildren. I cannot wait.
As a busy mom it is hard enough to find time to handle your daily responsibilities, let alone find the time to lose that extra weight. It seems easy enough for people to tell you what you need to do to get rid of that excess fat but how do you manage to fit workout routines into your hectic schedule? Where is the time that you need to shop for the ingredients and then prepare those special, low-cal meals?
Well, there really are a number of ideas that you can use to help lose that weight, and these 11 tips are easy enough to fit into any busy schedule.
1. There are gyms and exercise classes that offer child-friendly facilities that you can use. Many of these places have well established baby sitting services that they can offer. Some even include computer classes and exercise sessions that will keep your kids entertained while you exercise privately with other moms.
2. Make it a fun activity for the family to clean the yard, walk the dog or take your youngest children for a ride in their strollers (or on their bikes). These are family oriented moments that provide you with the motivation and inspiration to burn off some of those unwanted calories.
3. You can begin a kitchen garden in your back yard that will provide you with healthy veggies and let you burn off some of those fat calories as you weed, hoe and plant. Teach your kids about the benefits of regular exercise and a well balanced diet, and you will be helping inspire your own efforts to lose weight at the same time.
4. Raking leaves should be fun and it is a great opportunity to run, jump and leap about your yard with the kids. Sure you can hire someone to do this job for you but you will be giving up the chance to lose weight, get in shape and bond with your family.
5. Ride your bike or jog alongside your youngsters as they ride their own bikes around the block or along the biking paths at the park. Why would you want to sit on a bench and let your kids get all the benefits and enjoyment out of this naturally healthy exercise? A ½ hour on a bike can burn more than 100 calories and the bonus of this weight loss activity is that this is time you are sharing with your children.
Tuesday, February 8, 2011
TIP OF THE DAY - WEDNESDAY
A DIET SUGGESTION... I found this little diet online. It wouldn't work for me, but it might give you some, "food for thought". Sorry...bad joke.
How to lose weight has become the concern of almost all age groups. The problem of gaining weight is more among women especially the middle aged. Though there are different methods like exercises, medicines, etc. to control obesity, the best method suggested by experts is a weight loss diet. This has proved to work wonders on losing weight. If accompanied by sufficient aerobic exercises will be ideal to maintain perfect health. A weight loss diet does not insist you to starve. Starving makes you tired, lethargic and causes other health disorders. It is best to eat well and loss weight. For this, a diet is to be decided.
Gaining weight in the body is due to over consumption of fat rich diet, starch, carbohydrates and proteins. There are foods lime fruits, cereals, nuts, leafy vegetables, etc. which makes one healthy but not obese. You can add a lot of vegetables into your diet and some whole grains; but no red meat, cheese, etc. This will make your stomach full. A weight loss diet does not insist you to be a pure vegetarian. Recent researches have proved that fish oils do not accelerate weight gain. It helps lose weight.
Here is a healthy weight loss diet. Start your breakfast with oats & fruit juice (Orange juice with no extra sugar), a few pieces of apple can be taken in as brunch. Lunch will be sumptuous with any homemade vegetable soup, whole grains, a salad with cucumber, sprout pulses, tomatoes, parsley, for veggies. Others can have the same with fish to supplement omega 3 oils and white meat. A cup of yogurt (fat removed) will be fine. Dark chocolate, oatmeal cookies, etc. will go for before dinner snacks. For dinner roasted root vegetables, wheat bread, pancakes with maple syrup, etc. will be best.
How to lose weight has become the concern of almost all age groups. The problem of gaining weight is more among women especially the middle aged. Though there are different methods like exercises, medicines, etc. to control obesity, the best method suggested by experts is a weight loss diet. This has proved to work wonders on losing weight. If accompanied by sufficient aerobic exercises will be ideal to maintain perfect health. A weight loss diet does not insist you to starve. Starving makes you tired, lethargic and causes other health disorders. It is best to eat well and loss weight. For this, a diet is to be decided.
Gaining weight in the body is due to over consumption of fat rich diet, starch, carbohydrates and proteins. There are foods lime fruits, cereals, nuts, leafy vegetables, etc. which makes one healthy but not obese. You can add a lot of vegetables into your diet and some whole grains; but no red meat, cheese, etc. This will make your stomach full. A weight loss diet does not insist you to be a pure vegetarian. Recent researches have proved that fish oils do not accelerate weight gain. It helps lose weight.
Here is a healthy weight loss diet. Start your breakfast with oats & fruit juice (Orange juice with no extra sugar), a few pieces of apple can be taken in as brunch. Lunch will be sumptuous with any homemade vegetable soup, whole grains, a salad with cucumber, sprout pulses, tomatoes, parsley, for veggies. Others can have the same with fish to supplement omega 3 oils and white meat. A cup of yogurt (fat removed) will be fine. Dark chocolate, oatmeal cookies, etc. will go for before dinner snacks. For dinner roasted root vegetables, wheat bread, pancakes with maple syrup, etc. will be best.
Monday, February 7, 2011
TIP OF THE DAY - TUESDAY
DO YOU WANT TO KEEP YOUR WEIGHT OFF ONCE YOU LOSE IT REMEMBER THIS...
If you want to keep down your weight, you should learn the habits of people who have kept themselves fit for the long term. You should then adapt these habits in your own lifestyle. Only by discontinuing harmful patterns of behavior and making a lifelong commitment to a series of healthy practices can you change your body for good. Here are some of the habits that slim people share. They eat more often, they chew their food well, and they drink plenty of water.
Eating more often is not contradictory to keeping down your weight. Keep in mind that eating more often is not the same as eating a lot. What is actually being recommended is that you divide your total food intake for the day into six small meals instead of three large meals. These small meals should be eaten about three hours apart but should stop three hours before bedtime. Feeding your body smaller meals enables it to metabolize the food more efficiently. The regularity of the meals also maintains your metabolism at a high level all through the day, thereby maximizing fat burning. This also eliminates the needs for snacks. It is important to ensure, however, that all of your meals are healthy. They should not contain unhealthy fats or simple carbohydrates like starchy food and all types of sugar. Instead, they should have a balance of lean protein, high fiber complex carbohydrates and healthy fats.
When eating your meals, you should take time in chewing your food. Hurrying through a meal often causes you to eat more than necessary because the brain does not immediately register fullness and satiety. By the time you feel full, you have already overeaten. When you eat slowly and more consciously, you give your body enough time to tell you when you have had enough. You will also find yourself savoring the flavors of your food and enjoying it more. Chewing your food well also ensures that it is well masticated before it is swallowed and that enzymes from your salivary glands do their work in preparing the food for digestion. This will help your digestive system a lot.
Finally, you should drink more water. This keeps the body well hydrated and flushes out toxins more efficiently. The liver is, therefore, not overworked and can properly concentrate on the task of breaking down fats.
These are quite simple habits to learn and integrate into your own daily routine. You may have to make an effort to consciously do them at first but you will soon get the hang of it. Before long, these become naturally ingrained in you. You will then see those excess pounds dropping off and will not have difficulty keeping them away for life.
If you want to keep down your weight, you should learn the habits of people who have kept themselves fit for the long term. You should then adapt these habits in your own lifestyle. Only by discontinuing harmful patterns of behavior and making a lifelong commitment to a series of healthy practices can you change your body for good. Here are some of the habits that slim people share. They eat more often, they chew their food well, and they drink plenty of water.
Eating more often is not contradictory to keeping down your weight. Keep in mind that eating more often is not the same as eating a lot. What is actually being recommended is that you divide your total food intake for the day into six small meals instead of three large meals. These small meals should be eaten about three hours apart but should stop three hours before bedtime. Feeding your body smaller meals enables it to metabolize the food more efficiently. The regularity of the meals also maintains your metabolism at a high level all through the day, thereby maximizing fat burning. This also eliminates the needs for snacks. It is important to ensure, however, that all of your meals are healthy. They should not contain unhealthy fats or simple carbohydrates like starchy food and all types of sugar. Instead, they should have a balance of lean protein, high fiber complex carbohydrates and healthy fats.
When eating your meals, you should take time in chewing your food. Hurrying through a meal often causes you to eat more than necessary because the brain does not immediately register fullness and satiety. By the time you feel full, you have already overeaten. When you eat slowly and more consciously, you give your body enough time to tell you when you have had enough. You will also find yourself savoring the flavors of your food and enjoying it more. Chewing your food well also ensures that it is well masticated before it is swallowed and that enzymes from your salivary glands do their work in preparing the food for digestion. This will help your digestive system a lot.
Finally, you should drink more water. This keeps the body well hydrated and flushes out toxins more efficiently. The liver is, therefore, not overworked and can properly concentrate on the task of breaking down fats.
These are quite simple habits to learn and integrate into your own daily routine. You may have to make an effort to consciously do them at first but you will soon get the hang of it. Before long, these become naturally ingrained in you. You will then see those excess pounds dropping off and will not have difficulty keeping them away for life.
TIP OF THE DAY - MONDAY
WEIGHT LOSS FOR WOMEN OVER 50... Yes I realize that some of you are not even 50 yet but these are still some good tips. Here is the first one.
Women over 50 have likely noticed some changes in the way their body lays down fat. They typically find it more likely to put on weight in their belly and this leads to the need for a different approach when they want to diet to lose stomach fat.
Due to hormonal changes common in women over 50 fat distribution shifts. Fat is now easily stored in the belly and less likely to accumulate on the legs, hips and butt. This does come with a significant health risk because stomach fat is said to be "metabolically active" which means that it more easily releases fatty acids into the blood stream and this increases the risk of heart disease in women over 50.
To diet to lose stomach fat a woman wants to pay close attention to her carbohydrate intake considering the types of carbs she eats and when she eats them.
First of all she will want to keep her carbohydrates in the whole form. This would mean whole wheat breads and pastas, brown rice, whole fruits, etc. These carbohydrates take longer to digest and therefore do not lead to a spike in the insulin level of the body.
When insulin spikes, for instance after eating a cookie or other refined food the body's internal environment changes and for a period of time the body increases its ability to store fat, especially in the stomach area and it also decreases its ability to burn fat.
Women over 50 have likely noticed some changes in the way their body lays down fat. They typically find it more likely to put on weight in their belly and this leads to the need for a different approach when they want to diet to lose stomach fat.
Due to hormonal changes common in women over 50 fat distribution shifts. Fat is now easily stored in the belly and less likely to accumulate on the legs, hips and butt. This does come with a significant health risk because stomach fat is said to be "metabolically active" which means that it more easily releases fatty acids into the blood stream and this increases the risk of heart disease in women over 50.
To diet to lose stomach fat a woman wants to pay close attention to her carbohydrate intake considering the types of carbs she eats and when she eats them.
First of all she will want to keep her carbohydrates in the whole form. This would mean whole wheat breads and pastas, brown rice, whole fruits, etc. These carbohydrates take longer to digest and therefore do not lead to a spike in the insulin level of the body.
When insulin spikes, for instance after eating a cookie or other refined food the body's internal environment changes and for a period of time the body increases its ability to store fat, especially in the stomach area and it also decreases its ability to burn fat.
Saturday, February 5, 2011
TIP OF THE DAY - SUNDAY
TIPS 6-10 ARE HERE FOR YOUR READING ENJOYMENT. Again this is a review but with a new year maybe this is the time to review.
6. Weight loss support: join a weight management group.
A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.
7. Weight loss and portion control.
With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
8: Lose weight slowly with small changes.
Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.
9. Eating slowly can lead to weight loss.
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
10. Weight loss through eating less fat - but do it wisely.
We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.
6. Weight loss support: join a weight management group.
A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.
7. Weight loss and portion control.
With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
8: Lose weight slowly with small changes.
Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.
9. Eating slowly can lead to weight loss.
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
10. Weight loss through eating less fat - but do it wisely.
We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.
TIP OF THE DAY - SATURDAY
WE STILL HAVE NO TIPS FROM SPARKPEOPLE. I did find this article on line and it does give us something to think about. It is long enough that it will take 2 days. Enjoy and even if you don't agree with these tips they will make you think. Yes we have had many of these before but this will be a good review. Here are the first 5.
For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails. Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss. While no single article can possibly cover this vast subject, we have provided links to excellent weight loss programs and books which are backed by clinical research, and can significantly help you in your quest. We also encourage you to browse through our hand-picked award links to learn more about the best strategies you can incorporate for long term weight loss success.
10 Strategies for permanent weight loss
1. Exercise is essential for weight loss.
It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."
2. Weight loss and weight training.
We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.
3. Keep a diary for triggers that hinder weight loss.
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.
4. Stay focused on being healthy, not on becoming thin.
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
5. Find out why you overeat.
All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails. Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss. While no single article can possibly cover this vast subject, we have provided links to excellent weight loss programs and books which are backed by clinical research, and can significantly help you in your quest. We also encourage you to browse through our hand-picked award links to learn more about the best strategies you can incorporate for long term weight loss success.
10 Strategies for permanent weight loss
1. Exercise is essential for weight loss.
It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."
2. Weight loss and weight training.
We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.
3. Keep a diary for triggers that hinder weight loss.
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.
4. Stay focused on being healthy, not on becoming thin.
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
5. Find out why you overeat.
All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
Thursday, February 3, 2011
TIP OF THE DAY - FRIDAY
TIPS 3 AND 4 OF OUR GET GOING TIPS...
3. Double Up: Diet & Exercise
When her heartburn patients ask which should come first, diet or exercise, Lauren Gerson, MD, MSc, director of the Esophageal and Small Bowel Disorders Center at Stanford University School of Medicine in California, says: jump in and do both.
"It's a combination of diet and exercise [that will lead to weight loss]," she says.
4. Make a Firm Weight Loss Commitment
To be successful, it helps to understand why you want to lose weight. So before you begin a weight loss plan, ask yourself:
Am I ready to do this?
Is my motivation coming from within?
Can I deal with occasional setbacks or lack of progress?
Can I focus on weight loss fully? (If you're in the midst of a job change or other distractions, for example, it might be better to resolve those issues, and then focus on weight loss efforts.)
Finally, be sure you're committed to losing weight for yourself -- not because someone else is pressuring you to do so.
Then, take things slowly, keep these tips in mind, and you should be on the road to weight loss in no time.
3. Double Up: Diet & Exercise
When her heartburn patients ask which should come first, diet or exercise, Lauren Gerson, MD, MSc, director of the Esophageal and Small Bowel Disorders Center at Stanford University School of Medicine in California, says: jump in and do both.
"It's a combination of diet and exercise [that will lead to weight loss]," she says.
4. Make a Firm Weight Loss Commitment
To be successful, it helps to understand why you want to lose weight. So before you begin a weight loss plan, ask yourself:
Am I ready to do this?
Is my motivation coming from within?
Can I deal with occasional setbacks or lack of progress?
Can I focus on weight loss fully? (If you're in the midst of a job change or other distractions, for example, it might be better to resolve those issues, and then focus on weight loss efforts.)
Finally, be sure you're committed to losing weight for yourself -- not because someone else is pressuring you to do so.
Then, take things slowly, keep these tips in mind, and you should be on the road to weight loss in no time.
TIP OF THE DAY - THURSDAY
LET'S GET GOING... Today and tomorrow we will be getting 4 tips on getting started on the new year, new you. If you follow this blog regularly you know that for the month of January we learned about setting and achieving goals. If you have set your goals you are ready to get going.
4 Ways to Get That Diet Going
WANT A BETTER BEGINNING TO YOUR WEIGHT LOSS PLAN? GET GOING WITH THESE TIPS FROM THE EXPERTS.
By Kathleen Doheny
WebMD Feature Reviewed by Louise Chang, MD No matter how you slice it, diet is a dirty word. It smacks of deprivation and hunger pangs. To overcome the pain, you need a plan.
So WebMD asked the experts for advice, and put together their quick tips on how to get your weight loss going.
1. Know Your Weight Loss Goals
Consider how much you need to lose before you decide how to do it, recommends Brian C. Jacobson, MD, MPH, assistant professor of medicine and a gastroenterologist at Boston University Medical Center in Massachusetts.
Very overweight or obese. "For someone obese, I refer them to our weight loss center," says Jacobson, who says people with a lot of weight to lose can probably benefit from a structured, supervised program.
If you're slightly or moderately overweight. "I advise controlling portion size," Jacobson says. "If you control portion size, you cut calories."
To learn correct portion sizes, consult a registered dietitian or take a look at the new food pyramid at My Pyramid.gov.
Exercise also has to be part of your plan, Jacobson tells the do-it-yourselfers. But that doesn't necessarily mean joining a gym. "Buy a cheap treadmill," he says, and when you're watching TV, hop on and take a walk.
Before starting a new exercise regime or weight loss plan, however, remember to talk with your doctor.
2. Understand Your Weight Loss Personality
Personality plays a role in our attitude towards food, says Thomas R. Przybeck, PhD, assistant professor of psychiatry at Washington University School of Medicine, St. Louis, who has published on the topic of diet and personality. Know your tendencies and tailor your plan to conquer the unproductive inclinations.
Impulsive. "If you have a tendency to be impulsive, you might see a pint of Ben & Jerry's in the freezer and go for it," Przybeck says. Clearly you are a dieter who needs to remove those temptations.
Oblivious. If you tend to not pay attention when you eat -- maybe you're a TV snacker? -- you need to avoid such situations if you want to control portions.
Uptight. "If you are highly anxious, you will probably have more difficulty," Przybeck says. "Those who are anxious, nervous, and depressed might eat to feel better."
Tenacious. Certain personalities don't find it that difficult losing weight. "If you are highly self-directed, cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time," Przybeck says.
Sociable. You tend to monitor your food intake better than others, Przybeck found.
4 Ways to Get That Diet Going
WANT A BETTER BEGINNING TO YOUR WEIGHT LOSS PLAN? GET GOING WITH THESE TIPS FROM THE EXPERTS.
By Kathleen Doheny
WebMD Feature Reviewed by Louise Chang, MD No matter how you slice it, diet is a dirty word. It smacks of deprivation and hunger pangs. To overcome the pain, you need a plan.
So WebMD asked the experts for advice, and put together their quick tips on how to get your weight loss going.
1. Know Your Weight Loss Goals
Consider how much you need to lose before you decide how to do it, recommends Brian C. Jacobson, MD, MPH, assistant professor of medicine and a gastroenterologist at Boston University Medical Center in Massachusetts.
Very overweight or obese. "For someone obese, I refer them to our weight loss center," says Jacobson, who says people with a lot of weight to lose can probably benefit from a structured, supervised program.
If you're slightly or moderately overweight. "I advise controlling portion size," Jacobson says. "If you control portion size, you cut calories."
To learn correct portion sizes, consult a registered dietitian or take a look at the new food pyramid at My Pyramid.gov.
Exercise also has to be part of your plan, Jacobson tells the do-it-yourselfers. But that doesn't necessarily mean joining a gym. "Buy a cheap treadmill," he says, and when you're watching TV, hop on and take a walk.
Before starting a new exercise regime or weight loss plan, however, remember to talk with your doctor.
2. Understand Your Weight Loss Personality
Personality plays a role in our attitude towards food, says Thomas R. Przybeck, PhD, assistant professor of psychiatry at Washington University School of Medicine, St. Louis, who has published on the topic of diet and personality. Know your tendencies and tailor your plan to conquer the unproductive inclinations.
Impulsive. "If you have a tendency to be impulsive, you might see a pint of Ben & Jerry's in the freezer and go for it," Przybeck says. Clearly you are a dieter who needs to remove those temptations.
Oblivious. If you tend to not pay attention when you eat -- maybe you're a TV snacker? -- you need to avoid such situations if you want to control portions.
Uptight. "If you are highly anxious, you will probably have more difficulty," Przybeck says. "Those who are anxious, nervous, and depressed might eat to feel better."
Tenacious. Certain personalities don't find it that difficult losing weight. "If you are highly self-directed, cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time," Przybeck says.
Sociable. You tend to monitor your food intake better than others, Przybeck found.
Wednesday, February 2, 2011
TIP OF THE DAY - WEDNESDAY
BLOG HOPPING... I have not gotten anything from Sparkpeople for the month of February tips so this is all mine. If you have seen this blog you know that I have a couple of links on here about exercising and diet. One is from "Cheerleader" and the second and most favorite is Laurie's Running Blog. If you need to get motivated read Laurie's blog. If you want to see a bunch of beautiful children, read Laurie's blog and if you want to smile and feel good about your own exercising, diet and life read Laurie's blog. Laurie also has written for the Eugene Examiner and you can get to it through her blog as well. I love blog hopping and really get motivated to get up and move. See what you don't agree.
Tuesday, February 1, 2011
TIP OF THE DAY - TUESDAY
SHARE THE LOVE...SHARE THE SUCCESS...We are not alone in this weight loss challenge. We all have areas in our life that we want to change or improve. Several of us have chosen our health, weight to work on again in 2011. Liisa has already lost 9 pounds in 2011. THAT IS GREAT, THAT IS COOL, THAT IS WONDERFUL... She is not done yet. She is off to a great start. Some of us are struggling to get going this year. So what to we do. Well there are several things we can do; we can change our methods, we can evaluate what we thing we are doing right and what we are doing wrong and make the corrections, we can do some research online and see if we can get inspired, we can look at pictures of us from time gone by and see how far we have come and be be proud of that, and we can talk to others like Liisa and she what is working for you and maybe think about her success and then maybe we can just try one or two things and see if they work for us. The thing we just cannot do is "DON'T GIVE UP". 2011 is just getting started and we can do this.
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