by: Paul Buckley
The math is pretty simple. One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That's about 500 calories a day. By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.
All right - that doesn't sound like much, especially if you're more than 25 pounds overweight. Study after study has shown, though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.
So how much exactly IS 500 calories? If you're going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here's how easy it is to lose 500 calories a day:
Use milk instead of cream in your coffee. Savings? 50 calories per cup.
Skip the butter on your baked potato. Savings? 100 calories
Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories
Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories. A fresh salad with a light dressing? Less than 100! Savings? 360 calories
Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories
Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Savings? 80 calories.
Switch to low-fat cream cheese on your bagel. Savings? 90 calories per ounce.
Love those fries and can't give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones. Savings? 50 calories per 4 ounce serving
If you'd rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy is that to do? Take a look:
Take a half-hour walk around the park. Aim for a pace that's a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories.
Get out your bike and take a ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories
Go dancing - and really DANCE. The longer you're out on the floor instead of at the table drinking up high-calorie drinks, the more you'll get out of it. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories for one hour
Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl - if you can get up to an hour you'll be doing great! Burn: 510 calories
Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.
Play a game of tennis. Hook up with a friend for a weekly tennis game and you'll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories
It's important to keep in mind that all exercise/calorie numbers are based on a woman weighing 130 pounds. If you weigh more, you'll burn more. Want an added bonus to burning calories through exercise? When you exercise, you build muscle by converting it from fat. Three guesses which kind of body tissue burns more calories - even when you're not exercising. You got it - your body uses more energy to maintain and feed muscle than it does fat.
For best results, mix and match food savings with exercises that burn calories. Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it's starving and slow your metabolism. Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.
ABOUT THE AUTHOR
Paul Buckley-for much more weight loss information visit The Healthy Diet Zone at http://www.healthydietzone.com
Monday, August 3, 2009
What Can We Eat to Avoid Obesity?
Labels:
Diet
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comments
by: (c) Anna "Overweight? NO MORE!"
Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as "low." It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.
Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.
On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005. You may check the site at
www.healthierus.gov/dietaryguidelines
Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.
One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know . there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.
Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.
Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.
So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.
Drinking 8 glasses of water a day will help your metabolism too.
Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.
In 2004, the U.S. Food and Drug Administration allowed olive oil products to make the claim: "Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil."
Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.
If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.
If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...
Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.
Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.
For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.
Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think."do I really need those empty calories and extra fat?" Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don't burn those extra calories..
The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.
Now, let me go and grasp my warm cup of green tea to speed up my metabolism.
Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, "Official! Overweight? NO MORE!" We can do it!
=============================================
ABOUT THE AUTHOR
Anna "Overweight? NO MORE!" lost over 80 pounds from 230 pounds and has kept the weight off for 3 years. She believes that every person can achieve a healthier figure with determination, eating healthy, and exercising. There is no general miracle diet, but every body responds differently. It is a matter of taking the first step: "Believing that one can regain a healthier body, having that strong inner motivation is the key to stay focused. I did it, so can you!"
www.officialoverweightnomore.com
contact: anna@officialoverweightnomore.com
NOTE: This article may be freely reprinted in your ezines, ebooks, off-line publications, or on your websites. We only require that the entire article - inluding the links, and the resource box "about the author" at the bottom of each article remain unchanged.
Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as "low." It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.
Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.
On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005. You may check the site at
www.healthierus.gov/dietaryguidelines
Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.
One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know . there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.
Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.
Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.
So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.
Drinking 8 glasses of water a day will help your metabolism too.
Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.
In 2004, the U.S. Food and Drug Administration allowed olive oil products to make the claim: "Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil."
Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.
If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.
If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...
Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.
Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.
For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.
Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think."do I really need those empty calories and extra fat?" Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don't burn those extra calories..
The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.
Now, let me go and grasp my warm cup of green tea to speed up my metabolism.
Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, "Official! Overweight? NO MORE!" We can do it!
=============================================
ABOUT THE AUTHOR
Anna "Overweight? NO MORE!" lost over 80 pounds from 230 pounds and has kept the weight off for 3 years. She believes that every person can achieve a healthier figure with determination, eating healthy, and exercising. There is no general miracle diet, but every body responds differently. It is a matter of taking the first step: "Believing that one can regain a healthier body, having that strong inner motivation is the key to stay focused. I did it, so can you!"
www.officialoverweightnomore.com
contact: anna@officialoverweightnomore.com
NOTE: This article may be freely reprinted in your ezines, ebooks, off-line publications, or on your websites. We only require that the entire article - inluding the links, and the resource box "about the author" at the bottom of each article remain unchanged.
Weight Loss - It's not about the numbers, it's your approach
Labels:
Weight
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comments
by: Greg Ryan
Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.
Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?
Do we not want to know, or could it have something to do with the doctor's and those in the fitness industry not wanting to explain the best approach to us? Maybe they don't even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor's tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn't it. But, true!
Quote:
"While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better."
Greg Ryan
From his e-book: "Just MOVE it," www.resolutions.bz
Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.
However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.
No pill will do it long term, no eight minute ab's routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.
Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, "Do I deal with it now or do I deal with the consequences later? Because that's really want it comes down to. Face the truth on your terms today, or face the reality on life's terms down the road in a hospital bed.
I chose to deal with it now.
So where is the magic? It's not in the pills or programs being fed to us today and it's also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.
Our success lies in:
* How willing we are to deal with the roots of the unwanted behaviors?
* Figuring out what truly motivates us?
* Developing a great support system for us personally?
* Figure out the emotions behind the food.
* Simplifying the workout program to fit your lifestyle.
Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.
I say go for it! What do you have to lose except a few pounds?
Greg Ryan best selling author of the Changing from the "INSIDE OUT". Discover the five step common sense way to lose weight that the medical and fitness industry's DON'T want you to know. FREE Mini Course www.resolutions.bz
ABOUT THE AUTHOR
Greg Ryan is twenty year veteran of the fitness and weight loss industry. A best selling author and former employer of Kathy Smith. Greg is currently tarveling the world promoting that weight loss is about the approach and not the numbers.
Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.
Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?
Do we not want to know, or could it have something to do with the doctor's and those in the fitness industry not wanting to explain the best approach to us? Maybe they don't even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor's tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn't it. But, true!
Quote:
"While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better."
Greg Ryan
From his e-book: "Just MOVE it," www.resolutions.bz
Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.
However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.
No pill will do it long term, no eight minute ab's routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.
Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, "Do I deal with it now or do I deal with the consequences later? Because that's really want it comes down to. Face the truth on your terms today, or face the reality on life's terms down the road in a hospital bed.
I chose to deal with it now.
So where is the magic? It's not in the pills or programs being fed to us today and it's also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.
Our success lies in:
* How willing we are to deal with the roots of the unwanted behaviors?
* Figuring out what truly motivates us?
* Developing a great support system for us personally?
* Figure out the emotions behind the food.
* Simplifying the workout program to fit your lifestyle.
Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.
I say go for it! What do you have to lose except a few pounds?
Greg Ryan best selling author of the Changing from the "INSIDE OUT". Discover the five step common sense way to lose weight that the medical and fitness industry's DON'T want you to know. FREE Mini Course www.resolutions.bz
ABOUT THE AUTHOR
Greg Ryan is twenty year veteran of the fitness and weight loss industry. A best selling author and former employer of Kathy Smith. Greg is currently tarveling the world promoting that weight loss is about the approach and not the numbers.
Weight Loss -- It's In Your Head
Labels:
Weight
0
comments
by: Helene Haber
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding "distorted" thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself fr
When you truly consider the weight-loss process, the battle waged is mostly in your mind. "Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It's so caloric and filled with saturated fat. I'm such a pig. I have absolutely zero willpower." It's no wonder you'll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.
What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you're using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to "I'm such a pig" which clearly mislabels who you are, respond with "Pigs are animals and I am human. I don't have to be perfect."
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding "distorted" thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:
Shoulds. Should statements are more about other people's values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. "I will eat up to two Hershey kisses daily and thoroughly enjoy them."
All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. "I've ruined my diet by eating all that pizza. I can't stay on a diet and I'll just always be fat." Maybe the problem does not arise from the behavior. maybe the problem is with the diet that does not allow for pizza. "I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger."
Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of "I ate those fries which are so bad for me" to "I really enjoyed that small portion of fries. They really satisfied me."
Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which "looks five months pregnant, although your last baby was nine years ago" tell yourself "my body has given life" or "my body enables me to go where I want to and allows me to have fun."
The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you'll have greater weight loss success.
About the Author
Helene Haber is a Holistic Lifestyle Coach who works with women and men to enjoy their lives free of weight and health concerns. By using a holistic approach, Helene balances the emotional, spiritual and physical factors in her clients' lives to make their hearts sing. Ms. Haber may be e-mailed at TopCatHelene@aol.com for a complimentary consultation.
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding "distorted" thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself fr
When you truly consider the weight-loss process, the battle waged is mostly in your mind. "Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It's so caloric and filled with saturated fat. I'm such a pig. I have absolutely zero willpower." It's no wonder you'll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.
What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you're using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to "I'm such a pig" which clearly mislabels who you are, respond with "Pigs are animals and I am human. I don't have to be perfect."
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding "distorted" thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:
Shoulds. Should statements are more about other people's values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. "I will eat up to two Hershey kisses daily and thoroughly enjoy them."
All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. "I've ruined my diet by eating all that pizza. I can't stay on a diet and I'll just always be fat." Maybe the problem does not arise from the behavior. maybe the problem is with the diet that does not allow for pizza. "I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger."
Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of "I ate those fries which are so bad for me" to "I really enjoyed that small portion of fries. They really satisfied me."
Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which "looks five months pregnant, although your last baby was nine years ago" tell yourself "my body has given life" or "my body enables me to go where I want to and allows me to have fun."
The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you'll have greater weight loss success.
About the Author
Helene Haber is a Holistic Lifestyle Coach who works with women and men to enjoy their lives free of weight and health concerns. By using a holistic approach, Helene balances the emotional, spiritual and physical factors in her clients' lives to make their hearts sing. Ms. Haber may be e-mailed at TopCatHelene@aol.com for a complimentary consultation.
Can You Attain Weight Loss While Fasting?
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by: Jason Barger
Fasting, when done properly, can be a basic part of a solid weight loss plan. If done correctly it can be a great start to your new way of living.
When I first started my weight loss program I began with a fast. I have fasted for 2-7 days on a few different occasions. The reason that fasting can be such a great way to start a weight loss program is because you can see results immediately.
It will also make it very easy to stick to your diet for the first week. After not eating for a few days, your food will taste better. This is a great time to go a few days eating only fruits and vegetables. This can easily turn your two day fast into a 7 day, full body cleanse.
Fasting can make you look much thinner in only a couple days. You may not lose a significant amount of weight, but it will look like you have. It can make your waist noticeably thinner and clear up blemishes or skin problems.
Although I do not think fasting is to be used specifically for weight loss, I think you can do it to get your body ready for a healthier way of living. Use it as a way to cleanse your body out and get rid of all the toxins clogging your system.
I suggest drinking fruit and vegetable juices while fasting. I have read that you should do a water fast, but it can be a miserable experience if you have never fasted before. So stick to natural juices.
One of the better results I saw from my fasting experience was that I have more self control over my eating habits. I have always been a binge type of eater. After my fast, I felt like I could restrain myself easier. It is probably a mental attribute. I mean if I can go without eating for 7 days then I can sure keep myself from eating something I shouldn't.
So although I don't think you can use fasting as a diet or weight loss program, I do feel that it can be a great start to a proper weight loss diet and exercise program. I think it is definitely something that everybody should do at least once a year.
If you have any health problems you should consult a physician before starting any weight loss program. And, if you absolutely cannot go without food then simply try going a few days eating vegetables and fruits only. This will give you most of the same results as the fasting will. However, I recommend the fast over the fruits and vegetables because of the confidence and control you will begin to enjoy as a result.
This article was written by Jason Barger. Jason has been helping people lose weight with his breakthrough book, Primal Weight Loss. To learn more about his philosophy and programs you can visit http://www.primalhealth.com .
Fasting, when done properly, can be a basic part of a solid weight loss plan. If done correctly it can be a great start to your new way of living.
When I first started my weight loss program I began with a fast. I have fasted for 2-7 days on a few different occasions. The reason that fasting can be such a great way to start a weight loss program is because you can see results immediately.
It will also make it very easy to stick to your diet for the first week. After not eating for a few days, your food will taste better. This is a great time to go a few days eating only fruits and vegetables. This can easily turn your two day fast into a 7 day, full body cleanse.
Fasting can make you look much thinner in only a couple days. You may not lose a significant amount of weight, but it will look like you have. It can make your waist noticeably thinner and clear up blemishes or skin problems.
Although I do not think fasting is to be used specifically for weight loss, I think you can do it to get your body ready for a healthier way of living. Use it as a way to cleanse your body out and get rid of all the toxins clogging your system.
I suggest drinking fruit and vegetable juices while fasting. I have read that you should do a water fast, but it can be a miserable experience if you have never fasted before. So stick to natural juices.
One of the better results I saw from my fasting experience was that I have more self control over my eating habits. I have always been a binge type of eater. After my fast, I felt like I could restrain myself easier. It is probably a mental attribute. I mean if I can go without eating for 7 days then I can sure keep myself from eating something I shouldn't.
So although I don't think you can use fasting as a diet or weight loss program, I do feel that it can be a great start to a proper weight loss diet and exercise program. I think it is definitely something that everybody should do at least once a year.
If you have any health problems you should consult a physician before starting any weight loss program. And, if you absolutely cannot go without food then simply try going a few days eating vegetables and fruits only. This will give you most of the same results as the fasting will. However, I recommend the fast over the fruits and vegetables because of the confidence and control you will begin to enjoy as a result.
This article was written by Jason Barger. Jason has been helping people lose weight with his breakthrough book, Primal Weight Loss. To learn more about his philosophy and programs you can visit http://www.primalhealth.com .
Change Your Thinking and Lose Weight
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by: Kim Beardsmore
- You are free to publish this article in its entirety, without changes as long as the Copyright and Author's Bio, remain in place and the URLs and links remain intact and working.
Are you a 'look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight?
Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet?
If so, you may not realise your thoughts are key to your happiness and success.
Do you look at yourself and say, "I'm fat", or "My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those 'perfect' human specimens we see every single day on TV, in magazines and in the newspapers.
Often we talk to ourself and make excuses, "It's my genes", "I'm much too busy to get fit", "I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.
If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.
The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.
But most important of all, you need a regular mental workout to keep your self-image in shape.
Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.
So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.
Exercise One - Self Examination
Start by compiling a list of all those negative thoughts your have about yourself.I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged..these are things that you will admit to yourself but they most certainly don't have to control your life.
Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.
Then, take your 'negatives' list and turn it into your 'potentials' list. You do this by creating a positive self-image to every 'negative' you listed. Instead of "I can't succeed", write a counter belief, "I will succeed".
Ceremonially throw out the 'negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them..they are no longer going to be a part of your thinking about yourself.
Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.
Exercise Two: You Can Be What You Want to Be
Now that you have your list of potentials. run your own visualisation stories so that you can 'see' yourself in a new light. For example, if your list of potential includes "I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.
Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.
Exercise Three: Keep a Journal of Your Daily Successes
Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and 'failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.
Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress
Don't listen to the criticism.not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.
Exercise Five: Forget About The Past
The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past..the challenge is to take charge of our thinking so that we think in the same time zone in which we live!
For example we may be tempted to think about yesterday's failures."If only I hadn't eaten second helpings", "If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.
Yesterday is over, today is where you live..make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.
Exercise Six: Resolve to Change Today
Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all.'tomorrow NEVER comes!'
There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.
Exercise Seven: Write a Plan For your Life
This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.
Exercise Eight: Carry Affirmation Cards About Yourself
This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:
I can achieve anything that I put my mind to.
I will be satisfied with single helpings.
Try it, you have absolutely nothing to lose and everything to gain!
Exercise Nine: Change Your Eating Habits
Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.
By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!
So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!
- Kim is a successful weight loss coach who will help you find consistent results. You will learn how to stabilize at your goal weight and never 'diet' again. No public 'weigh-ins', meetings that cost you money or fads...simply long term results. Free, no obligation consultation: http://leanmachine.org/?refid=head-12960 Are you interested in earning money from home? http://tinyurl.com/6g84o
- You are free to publish this article in its entirety, without changes as long as the Copyright and Author's Bio, remain in place and the URLs and links remain intact and working.
Are you a 'look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight?
Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet?
If so, you may not realise your thoughts are key to your happiness and success.
Do you look at yourself and say, "I'm fat", or "My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those 'perfect' human specimens we see every single day on TV, in magazines and in the newspapers.
Often we talk to ourself and make excuses, "It's my genes", "I'm much too busy to get fit", "I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.
If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.
The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.
But most important of all, you need a regular mental workout to keep your self-image in shape.
Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.
So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.
Exercise One - Self Examination
Start by compiling a list of all those negative thoughts your have about yourself.I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged..these are things that you will admit to yourself but they most certainly don't have to control your life.
Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.
Then, take your 'negatives' list and turn it into your 'potentials' list. You do this by creating a positive self-image to every 'negative' you listed. Instead of "I can't succeed", write a counter belief, "I will succeed".
Ceremonially throw out the 'negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them..they are no longer going to be a part of your thinking about yourself.
Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.
Exercise Two: You Can Be What You Want to Be
Now that you have your list of potentials. run your own visualisation stories so that you can 'see' yourself in a new light. For example, if your list of potential includes "I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.
Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.
Exercise Three: Keep a Journal of Your Daily Successes
Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and 'failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.
Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress
Don't listen to the criticism.not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.
Exercise Five: Forget About The Past
The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past..the challenge is to take charge of our thinking so that we think in the same time zone in which we live!
For example we may be tempted to think about yesterday's failures."If only I hadn't eaten second helpings", "If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.
Yesterday is over, today is where you live..make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.
Exercise Six: Resolve to Change Today
Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all.'tomorrow NEVER comes!'
There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.
Exercise Seven: Write a Plan For your Life
This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.
Exercise Eight: Carry Affirmation Cards About Yourself
This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:
I can achieve anything that I put my mind to.
I will be satisfied with single helpings.
Try it, you have absolutely nothing to lose and everything to gain!
Exercise Nine: Change Your Eating Habits
Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.
By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!
So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!
- Kim is a successful weight loss coach who will help you find consistent results. You will learn how to stabilize at your goal weight and never 'diet' again. No public 'weigh-ins', meetings that cost you money or fads...simply long term results. Free, no obligation consultation: http://leanmachine.org/?refid=head-12960 Are you interested in earning money from home? http://tinyurl.com/6g84o
Change Habits, Change Weight
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by: Michael Hallinan
Behaviorists' Stages of Change model can help you unravel unhealthy habits and reweave healthy ones.
So you're determined you're going to do something about your weight. But what? Being overweight is not in itself a behavior. You don't do overweight. Being overweight is an outcome of many behaviors that add up to consuming more calories than you're expending. (Yes, there's a genetic component too, but you can't change that.)
The good thing is that this gives you lots of places to start moving toward your goal of losing weight. The challenge is sorting through them all and finding what will work best for you. So here's the question: What are you most ready to change?
Behavioral researchers have identified five stages in behavior change:
1. Precontemplation: You're not even considering it. No way you're gonna give up your pizza and beer. Gym-going is not for you. Why walk when you can ride?
2. Contemplation: Well, maybe you could live without pizza and beer *every* week. Gym is out, but you always liked swimming, maybe a pool. The walk in the park with your friend was pleasant last weekend, maybe you could do it again.
3. Preparation: Next week you're going to skip that pizza. You found out the local Y has a pool and their family rates are affordable. You talked to your friend about doing more walks sometime.
4. Action: Two weeks and no pizza. You joined the Y and you've swum laps there a couple times. You and your friend have gone walking the past three Saturday mornings.
5. Maintenance: The weekly pizza has been a thing of the past for six months. Swimming is so much a part of your daily routine that you don't feel right if you skip it. Those Saturday walks are don't-miss tradition.
In fact, this readiness to change model is behavior-specific. That is, you might be in the action stage with the pizza but still in precontemplation on that exercise stuff. You're not likely to be very successful if you flog yourself for not swimming laps every day, what you want to do is move yourself to the next stage: List the pros and cons of regular exercise and guess what, you're thinking about it and that means contemplation.
So think about the behaviors you can change to lose weight. What stage are you in for each of those behaviors? In each case, what can you do to move yourself to the next stage? What are you most ready to change.
We explore readiness to change in my free teleclass, "The Real Skinny on Weight Loss: Don't Diet, Do It." You can get details and register at www.teleclassinternational.com/catalog.phtml?keywords=MH-RS
About the Author
Michael Hallinan is a personal coach helping clients find their healthy way to their healthy weight. Subscribe to his free email newsletter of tips, support and motivation at http://www.healthyweightcoaching.com.
Behaviorists' Stages of Change model can help you unravel unhealthy habits and reweave healthy ones.
So you're determined you're going to do something about your weight. But what? Being overweight is not in itself a behavior. You don't do overweight. Being overweight is an outcome of many behaviors that add up to consuming more calories than you're expending. (Yes, there's a genetic component too, but you can't change that.)
The good thing is that this gives you lots of places to start moving toward your goal of losing weight. The challenge is sorting through them all and finding what will work best for you. So here's the question: What are you most ready to change?
Behavioral researchers have identified five stages in behavior change:
1. Precontemplation: You're not even considering it. No way you're gonna give up your pizza and beer. Gym-going is not for you. Why walk when you can ride?
2. Contemplation: Well, maybe you could live without pizza and beer *every* week. Gym is out, but you always liked swimming, maybe a pool. The walk in the park with your friend was pleasant last weekend, maybe you could do it again.
3. Preparation: Next week you're going to skip that pizza. You found out the local Y has a pool and their family rates are affordable. You talked to your friend about doing more walks sometime.
4. Action: Two weeks and no pizza. You joined the Y and you've swum laps there a couple times. You and your friend have gone walking the past three Saturday mornings.
5. Maintenance: The weekly pizza has been a thing of the past for six months. Swimming is so much a part of your daily routine that you don't feel right if you skip it. Those Saturday walks are don't-miss tradition.
In fact, this readiness to change model is behavior-specific. That is, you might be in the action stage with the pizza but still in precontemplation on that exercise stuff. You're not likely to be very successful if you flog yourself for not swimming laps every day, what you want to do is move yourself to the next stage: List the pros and cons of regular exercise and guess what, you're thinking about it and that means contemplation.
So think about the behaviors you can change to lose weight. What stage are you in for each of those behaviors? In each case, what can you do to move yourself to the next stage? What are you most ready to change.
We explore readiness to change in my free teleclass, "The Real Skinny on Weight Loss: Don't Diet, Do It." You can get details and register at www.teleclassinternational.com/catalog.phtml?keywords=MH-RS
About the Author
Michael Hallinan is a personal coach helping clients find their healthy way to their healthy weight. Subscribe to his free email newsletter of tips, support and motivation at http://www.healthyweightcoaching.com.
A Mediterranean Diet - How to Lose Weight Safely
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by: Roy Barker
Copyright 2005 Roy Barker
If you are looking for a way to lose fifteen pounds in two weeks, a high protein diet, a low carb diet, a fruit diet, a no fat diet, a blood type diet, a juice fast, a diet named after a place in Miami, a grapefruit diet, a cactus diet, a coffee and cigarette diet, a diet that includes sweets, a diet based on your body type, a diet based on an ancient religion or a diet based on your hair color, then this article is NOT for you.
Fad and crash diets, such as the ones described above are not only unhealthy but they also cause rebound weight gain. Also most diets, even though diet gurus write them, cause an initial weight loss but the ultimate result is that you gain all of the weight back the minute you go off the plan. If you don't gain it back within a couple of diets, you are likely to gain it all back plus a bit more within a year.
Crash diets dehydrate you, low calorie diets put your body into starvation mode so you plateau so you can't lose one more pound and high protein diets stress your kidneys and clog your arteries.
So how does one lose weight?
There is only one answer to this question.
You need to expend more calories than you are taking in. Restricting certain foods, eating so-called fat burning foods, or dehydrating yourself with special pills or teas does not do it. It is simple math. The only way is to eat a little less and exercise a little more. Here is the equation below:
Eating Less + Exercising More = Weight Loss.
This is not a magical formula, it is just logic. It is also not a fast way to lose weight. As I have mentioned before, this is not an article about how to lose ten pounds in three days or 30 pounds in a month. It is about safe, healthy weight loss.
In order to lose weight quickly and safely and without putting yourself at risk for such health hazards as dehydration, kidney failure, malnutrition, exhaustion, nervous dysfunction, tooth loss, dull hair, wrinkles, cellulite, sudden heart failure or stroke and lose the weight so that it stays off, you should lose no more than approximately two pounds a week!
Although that might not sound like a large amount of weight to lose it actually is! If you lose 2 pounds a week that means you can achieve a weight loss of ten pounds a month! If you only have twenty pounds to lose then your weight loss is not only quite rapid, but you have the extra guarantee that it will stay off because you have followed a sensible exercise plan that did not involve starving, exhausting or depriving yourself. If you are willing to drop your impatience and desire for immediate gratification and stick to an exercise plan and healthy eating habits, then a Mediterranean Diet is for you. Remember being slim is only good if you are able to enjoy it!
Do You Need to Lose Weight?
Fascination with Fat
If you want to lose weight, you first need to assess whether you need to actually lose weight or are simply a fashion victim. Unfortunately this society is fascinated with fat - who has it and who doesn't. As we are persuaded by so many images in the media that persuade us to believe that you can never be too thin, many of us are bad judges of our actual body weight.
If you are under the age of eighteen and reading this book, the first thing you need to do is consult with your parent about your plans to lose weight. Have her make an appointment with a physician so that he can indicate to you whether or not you are a candidate for weight loss.
If you are an adult, it is possible that you may not be overweight and are just trying to be, as Bridget Jones put it in Bridget Jones Diary "a stick insect with eyelashes." It is also very possible that you know you need to lose weight but have no idea where to start.
If you are obese and you know it, then you have to check with a physician first to see how your health is before you embark on any exercise program or plan. The same is also true if you have any kind of medical condition but especially a thyroid condition or heart condition. Some physicians may not recommend a weight loss program for those who are over 40 as due to genetics and hormonal changes some people naturally just round out or gain weight in a way that simply cannot be changed. If your doctor tells you your spreading hips are due to menopause or genetics, believe him! It is not clever to fool with Mother Nature.
Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. More related information detailing the Mediterranean Diet can be found at http://www.safe-and-easy-weightloss.com.
Copyright 2005 Roy Barker
If you are looking for a way to lose fifteen pounds in two weeks, a high protein diet, a low carb diet, a fruit diet, a no fat diet, a blood type diet, a juice fast, a diet named after a place in Miami, a grapefruit diet, a cactus diet, a coffee and cigarette diet, a diet that includes sweets, a diet based on your body type, a diet based on an ancient religion or a diet based on your hair color, then this article is NOT for you.
Fad and crash diets, such as the ones described above are not only unhealthy but they also cause rebound weight gain. Also most diets, even though diet gurus write them, cause an initial weight loss but the ultimate result is that you gain all of the weight back the minute you go off the plan. If you don't gain it back within a couple of diets, you are likely to gain it all back plus a bit more within a year.
Crash diets dehydrate you, low calorie diets put your body into starvation mode so you plateau so you can't lose one more pound and high protein diets stress your kidneys and clog your arteries.
So how does one lose weight?
There is only one answer to this question.
You need to expend more calories than you are taking in. Restricting certain foods, eating so-called fat burning foods, or dehydrating yourself with special pills or teas does not do it. It is simple math. The only way is to eat a little less and exercise a little more. Here is the equation below:
Eating Less + Exercising More = Weight Loss.
This is not a magical formula, it is just logic. It is also not a fast way to lose weight. As I have mentioned before, this is not an article about how to lose ten pounds in three days or 30 pounds in a month. It is about safe, healthy weight loss.
In order to lose weight quickly and safely and without putting yourself at risk for such health hazards as dehydration, kidney failure, malnutrition, exhaustion, nervous dysfunction, tooth loss, dull hair, wrinkles, cellulite, sudden heart failure or stroke and lose the weight so that it stays off, you should lose no more than approximately two pounds a week!
Although that might not sound like a large amount of weight to lose it actually is! If you lose 2 pounds a week that means you can achieve a weight loss of ten pounds a month! If you only have twenty pounds to lose then your weight loss is not only quite rapid, but you have the extra guarantee that it will stay off because you have followed a sensible exercise plan that did not involve starving, exhausting or depriving yourself. If you are willing to drop your impatience and desire for immediate gratification and stick to an exercise plan and healthy eating habits, then a Mediterranean Diet is for you. Remember being slim is only good if you are able to enjoy it!
Do You Need to Lose Weight?
Fascination with Fat
If you want to lose weight, you first need to assess whether you need to actually lose weight or are simply a fashion victim. Unfortunately this society is fascinated with fat - who has it and who doesn't. As we are persuaded by so many images in the media that persuade us to believe that you can never be too thin, many of us are bad judges of our actual body weight.
If you are under the age of eighteen and reading this book, the first thing you need to do is consult with your parent about your plans to lose weight. Have her make an appointment with a physician so that he can indicate to you whether or not you are a candidate for weight loss.
If you are an adult, it is possible that you may not be overweight and are just trying to be, as Bridget Jones put it in Bridget Jones Diary "a stick insect with eyelashes." It is also very possible that you know you need to lose weight but have no idea where to start.
If you are obese and you know it, then you have to check with a physician first to see how your health is before you embark on any exercise program or plan. The same is also true if you have any kind of medical condition but especially a thyroid condition or heart condition. Some physicians may not recommend a weight loss program for those who are over 40 as due to genetics and hormonal changes some people naturally just round out or gain weight in a way that simply cannot be changed. If your doctor tells you your spreading hips are due to menopause or genetics, believe him! It is not clever to fool with Mother Nature.
Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. More related information detailing the Mediterranean Diet can be found at http://www.safe-and-easy-weightloss.com.
A Healthy Diet Plan
Labels:
Diet
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comments
by: Renee Kennedy
How do you plan to lose weight?
Losing weight, gaining weight or maintaining a healthy weight can be a difficult task. However, if you learn to eat healthy and exercise regularly, and you train your body to accept that - instead of a daily task, it can become a "way of life."
Here is a simple 5 step plan that can help you learn how to live a healthier life:
Get into a Healthy Eating Mindset:
If you are going to lose weight or gain weight you must believe that you can do it. If you are discouraged, you will not be able to do it. You must think, I CAN LOSE WEIGHT. I WILL LOSE WEIGHT. I WILL GET HEALTHY STARTING RIGHT NOW!
This may seem a little over the top - but it's not. You need to get yourself into a healthy mindset. You need to give yourself positive reinforcement and pump yourself up.
You may need some help to get into a healthy mindset. It is not a weakness to admit that you need help. In order to be a healthy person, you have to admit that sometimes you just can't do it by yourself. You may need the help of a trained professional (a doctor, a dietician, a personal trainer) or simply a support network of friendly people. If you have tried to do it on your own and have failed, then it is time to get the help that you need - start with your family physician.
Your support network can be composed of people that are available for you to talk to, they should be positive people and they should believe in YOU.
If you don't want to count on your friends and family - you may need to go out and pay for a diet plan - Weight Watchers, Jenny Craig, NutriSystem are a few of the programs that also provide a support network of actual people you can talk to and find encouragement from.
Find Motivation, Set Goals, and Reward Yourself:
Motivation to lose weight or get healthier is going to be completely up to you! Whether you are just trying to lose a few pounds to go to your high school class reunion or you are trying to lose fifty pounds so that you can be a healthy person and play with your children... You need to find a motivation.
Once you have a motivation, set attainable goals. Set goals that you know you can achieve. In other words, don't try to lose five pounds in one week. One or two pounds per week is a small, attainable goal.
Also, plan to reward yourself when you've reached your goal. For instance, if your motivation is to shed ten pounds to go to your class reunion, then reward yourself with a new outfit to wear to the reunion. Or, if your motivation is to lose 50 pounds so that you will feel healthier, plan one fun day going to an amusement park when you've reached your goal weight.
Take little steps. Motivate yourself using rewards every step of the way. Set goals and rewards. For instance, "When I lose 5 lbs, I will reward myself with a new pair of shoes."
Set your own rewards based on what you really, really want. Follow through - don't just say you will reward yourself and then conveniently forget because there are more important things to buy or do - GO THROUGH WITH YOUR REWARD PLAN.
Plan to Eat Healthy Foods and Healthy Serving Sizes:
The US government has provided us with a healthy "food pyramid." This plan works! So don't be afraid to use it. It's simple, too. If you are an adult, each day you should have the following allotment:
Fats, Oils and Sweets - use sparingly. Milk, Yogurt, Cheese - 2 to 3 servings. Meat, Poultry, Fish, Dry Beans, Nuts, Eggs - 2 to 3 servings. Vegetables - 3 to 5 servings. Fruits - 2 to 3 servings.
Grains, Bread, Cereal, Rice, Pasta - 6 to 11 servings.
6 to 11 servings is a wide range. The amount of servings you need per day will be based on your daily activity and special needs:
A breast-feeding mother will need the highest amounts - 3 servings of milk and cheese, 3 servings of meat.
A middle aged woman who has a desk job will probably need the lower servings suggested - 6 servings of the grain/bread group, 2 servings of meat.
6 servings of grains may seem like a lot of food - but - you must be careful on the serving size. A pasta meal at a restaurant may equal 6 servings of pasta. Watching the amount of food is as important as the kinds of food. Serving sizes follow:
milk group - - 1 cup 2%, 1 cup yogurt, 1 1/2 oz of cheese meat group -- 2-3 oz. of meat, 1/2 cup cooked dry beans, vegetable group -- 1/2 cup of cooked or raw cut up, 1 cup raw leafy fruit group -- medium sized piece of fruit or 1/2 cup cut up, 3/4 cup of juice grain group -- a serving is 1/2 cup of cooked pasta or rice, 1 slice of bread, 1 oz.
dry cereal.
Do not assume that the serving sizes on packaged products are the same as the above. Use common sense. Be honest with yourself about serving sizes.
Here is a cool visual chart that makes for great printing. Print it out and tack it up on your refrigerator! Another great motivator is tacking up a picture of
yourself on the fridge - as you are now or as you would like to be.
Plan to Exercise:
You don't need to run a marathon every day in order to get exercise. There are little ways that you can get the exercise you need everyday. Here are some suggestions - choose at least one of these and do it everyday or at least once a week. I guarantee that after a couple months - if you don't get your exercise, you will MISS it!
Take the stairs instead of the elevator. Park the farthest away spot from the store every time you go. Take a 30 minute walk everyday. (This is the one that I do - I love my walk, if I don't get my walk, I really feel at a loss - and I am definitely NOT an exercise fanatic, but I never miss my walking even on vacation - and I feel GREAT because of it.) Take an aerobics class or a dance class. (Do you have a partner? Take ballroom dancing! Not only will you get some exercise, you will also learn a useful, fun skill.) Get off the subway or bus stop one stop before where you normally get off and walk the rest of the way home. Decide to take up a sport like Tennis, Racquetball, or even join a Softball team. Check out your community athletic center or the YMCA for sports that you think you might like to participate in. Buy a work out video and commit to working out 20 minutes a day.
There are some awesome workout programs for free on the internet. Here's one at Drop a Dress Size in Six Weeks. (I like the free ones you can do at home, because if you're like me, you're a clutz and are embarrassed to be seen doing any of those exercises in public!)
The Right Tools:
Support Network -
In the first part of the plan, we discussed a support network. This network may be made up of health professionals or simply a group of family or friends that you can talk to. They are positive people that will help you over the rough spots.
Healthy Eating Guide -
You need to know the right balance of foods to eat. Use this cool food pyramid. This pyramid is taken from the US Government Recommended Daily Allowances. If you join any type of Diet plan, they all have their individual ways of keeping track of your calories or nutritional intake, however, they are all similar to the Food Pyramid.
Nutritional Counting Device -
Make your healthy diet fun! The NutriCounter can help you keep track of your daily eating habits, it's a wonderful way to get into a routine and stay healthy. Learn more about The NutriCounter.
Come and visit the NutriCounter web site for more information on how nutrition influences weight loss, diabetes, pregnancy, heart disease and more!
http://www.nutricounter.com
How do you plan to lose weight?
Losing weight, gaining weight or maintaining a healthy weight can be a difficult task. However, if you learn to eat healthy and exercise regularly, and you train your body to accept that - instead of a daily task, it can become a "way of life."
Here is a simple 5 step plan that can help you learn how to live a healthier life:
Get into a Healthy Eating Mindset:
If you are going to lose weight or gain weight you must believe that you can do it. If you are discouraged, you will not be able to do it. You must think, I CAN LOSE WEIGHT. I WILL LOSE WEIGHT. I WILL GET HEALTHY STARTING RIGHT NOW!
This may seem a little over the top - but it's not. You need to get yourself into a healthy mindset. You need to give yourself positive reinforcement and pump yourself up.
You may need some help to get into a healthy mindset. It is not a weakness to admit that you need help. In order to be a healthy person, you have to admit that sometimes you just can't do it by yourself. You may need the help of a trained professional (a doctor, a dietician, a personal trainer) or simply a support network of friendly people. If you have tried to do it on your own and have failed, then it is time to get the help that you need - start with your family physician.
Your support network can be composed of people that are available for you to talk to, they should be positive people and they should believe in YOU.
If you don't want to count on your friends and family - you may need to go out and pay for a diet plan - Weight Watchers, Jenny Craig, NutriSystem are a few of the programs that also provide a support network of actual people you can talk to and find encouragement from.
Find Motivation, Set Goals, and Reward Yourself:
Motivation to lose weight or get healthier is going to be completely up to you! Whether you are just trying to lose a few pounds to go to your high school class reunion or you are trying to lose fifty pounds so that you can be a healthy person and play with your children... You need to find a motivation.
Once you have a motivation, set attainable goals. Set goals that you know you can achieve. In other words, don't try to lose five pounds in one week. One or two pounds per week is a small, attainable goal.
Also, plan to reward yourself when you've reached your goal. For instance, if your motivation is to shed ten pounds to go to your class reunion, then reward yourself with a new outfit to wear to the reunion. Or, if your motivation is to lose 50 pounds so that you will feel healthier, plan one fun day going to an amusement park when you've reached your goal weight.
Take little steps. Motivate yourself using rewards every step of the way. Set goals and rewards. For instance, "When I lose 5 lbs, I will reward myself with a new pair of shoes."
Set your own rewards based on what you really, really want. Follow through - don't just say you will reward yourself and then conveniently forget because there are more important things to buy or do - GO THROUGH WITH YOUR REWARD PLAN.
Plan to Eat Healthy Foods and Healthy Serving Sizes:
The US government has provided us with a healthy "food pyramid." This plan works! So don't be afraid to use it. It's simple, too. If you are an adult, each day you should have the following allotment:
Fats, Oils and Sweets - use sparingly. Milk, Yogurt, Cheese - 2 to 3 servings. Meat, Poultry, Fish, Dry Beans, Nuts, Eggs - 2 to 3 servings. Vegetables - 3 to 5 servings. Fruits - 2 to 3 servings.
Grains, Bread, Cereal, Rice, Pasta - 6 to 11 servings.
6 to 11 servings is a wide range. The amount of servings you need per day will be based on your daily activity and special needs:
A breast-feeding mother will need the highest amounts - 3 servings of milk and cheese, 3 servings of meat.
A middle aged woman who has a desk job will probably need the lower servings suggested - 6 servings of the grain/bread group, 2 servings of meat.
6 servings of grains may seem like a lot of food - but - you must be careful on the serving size. A pasta meal at a restaurant may equal 6 servings of pasta. Watching the amount of food is as important as the kinds of food. Serving sizes follow:
milk group - - 1 cup 2%, 1 cup yogurt, 1 1/2 oz of cheese meat group -- 2-3 oz. of meat, 1/2 cup cooked dry beans, vegetable group -- 1/2 cup of cooked or raw cut up, 1 cup raw leafy fruit group -- medium sized piece of fruit or 1/2 cup cut up, 3/4 cup of juice grain group -- a serving is 1/2 cup of cooked pasta or rice, 1 slice of bread, 1 oz.
dry cereal.
Do not assume that the serving sizes on packaged products are the same as the above. Use common sense. Be honest with yourself about serving sizes.
Here is a cool visual chart that makes for great printing. Print it out and tack it up on your refrigerator! Another great motivator is tacking up a picture of
yourself on the fridge - as you are now or as you would like to be.
Plan to Exercise:
You don't need to run a marathon every day in order to get exercise. There are little ways that you can get the exercise you need everyday. Here are some suggestions - choose at least one of these and do it everyday or at least once a week. I guarantee that after a couple months - if you don't get your exercise, you will MISS it!
Take the stairs instead of the elevator. Park the farthest away spot from the store every time you go. Take a 30 minute walk everyday. (This is the one that I do - I love my walk, if I don't get my walk, I really feel at a loss - and I am definitely NOT an exercise fanatic, but I never miss my walking even on vacation - and I feel GREAT because of it.) Take an aerobics class or a dance class. (Do you have a partner? Take ballroom dancing! Not only will you get some exercise, you will also learn a useful, fun skill.) Get off the subway or bus stop one stop before where you normally get off and walk the rest of the way home. Decide to take up a sport like Tennis, Racquetball, or even join a Softball team. Check out your community athletic center or the YMCA for sports that you think you might like to participate in. Buy a work out video and commit to working out 20 minutes a day.
There are some awesome workout programs for free on the internet. Here's one at Drop a Dress Size in Six Weeks. (I like the free ones you can do at home, because if you're like me, you're a clutz and are embarrassed to be seen doing any of those exercises in public!)
The Right Tools:
Support Network -
In the first part of the plan, we discussed a support network. This network may be made up of health professionals or simply a group of family or friends that you can talk to. They are positive people that will help you over the rough spots.
Healthy Eating Guide -
You need to know the right balance of foods to eat. Use this cool food pyramid. This pyramid is taken from the US Government Recommended Daily Allowances. If you join any type of Diet plan, they all have their individual ways of keeping track of your calories or nutritional intake, however, they are all similar to the Food Pyramid.
Nutritional Counting Device -
Make your healthy diet fun! The NutriCounter can help you keep track of your daily eating habits, it's a wonderful way to get into a routine and stay healthy. Learn more about The NutriCounter.
Come and visit the NutriCounter web site for more information on how nutrition influences weight loss, diabetes, pregnancy, heart disease and more!
http://www.nutricounter.com
10 Ways to Curb Your Snacking Binges
Labels:
Weight
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comments
by: Renee Kennedy
When you're dieting, the thing that can really wreck a healthy eating plan is that awful feeling that comes over you to just grab a huge bag of potato chips and polish it off while watching your favorite sit-com.
We've all been there before!
There are things you can do to help yourself avoid the ugly urge to snack uncontrollably.
1. First things first:
Eat breakfast, lunch, and dinner. Plan to have healthy snacks throughout the day. Do not skip meals or planned snacks. Skipping nutritious foods will make you feel uncontrollably hungry!
2. If you can, avoid purchasing any unhealthy snacks. There are so many "good-for-you" snacks on the market today, there is really no reason why you should have a cupboard full of ring-dings and cheesecurls. Start learning to read the back of the packages of foods - look at the fat content - if it says that the fat content is over 5% per serving - look for a different snack.
3. Here's a list of healthy snacks that are low in fat content, but still high in satisfaction (and I'm not talking about carrots and celery!):
- pretzels (watch the sodium content, though.) - graham crackers
- any type of low fat crackers - (there are many different varieties - read the back of the packages to make sure that they are low in fat. Again, be wary of the salt content.) - low fat cookies
- popcorn without butter (you can buy butter flavored salt.) - a cup of fruit with non-fat cool whip on top or a spoonful of honey.
- fat free pudding
- a stick of sugar-free chewing gum - a couple pieces of licorice - a cup of raw veggies with non-fat salad dressing for dip (ok, so you may have to eat a few carrots.)
4. Treat yourself to scented candles. When you feel like you need a snack - light the candles and enjoy them! This actually does work - I've tried it.
5. Instead of a snack, have a drink. Try a non-caffeinated herbal tea with a spoonful of honey. There are several drinks on the market with no caffeine and no sugar - buy a lot of that stuff - different kinds - and keep it on hand. Before you go for a snack - drink 8 oz. of your favorite drink, then decide if you really need a snack.
6. Take up something you can do with your hands -- crochet, knitting, puzzles, cross-stitch, sewing, playing piano, paint your nails and toenails, weed the garden, do a little housework, look at a magazine for the fashions you will buy when you're thinner... In other words, get your mind off food and onto a healthy hobby.
7. Don't watch TV. TV encourages snacking - you're sitting there, you feel like you should be doing something - so you go for the snack. Also, most of the commercials are about food. Stay away from TV, take up reading or another activity in number 6 above.
8. When you're finished with a meal or a planned snack, brush and floss your teeth - this will help you stay away from food for about an hour.
9. THINK - just take about one minute to think about what you are doing. Go look at yourself in the mirror during this minute. Ask yourself, "Do I really want to eat this and PAY the CONSEQUENCE?"
10. Use your NutriCounter - Every time you eat something - input it into your NutriCounter - This will help you keep track of what you've REALLY eaten. Snacking and nibbling can be the death of a healthy diet. Here's info on the NutriCounter: http://nutricounter.com
Last month, we had a fabulous testimonial from a satisfied NutriCounter user. Here's what he has to say about keeping track of what you eat:
"I already have a NutriCounter, it has done wonders for me. In April, I had my gallbladder removed (I'm only 33). I am 6' 4" and was 304 lbs., in pretty good shape. After my operation, I started to watch what I ate, the doctor said it would be a good idea. Writing everything down was a real pain, although I thought it was working well.
Then I purchased the NutriCounter. Wow! I was eating about 1200 to 1600 more calories and about 30 to 60 more grams of fat. Writing down the info was not even close to what I really was taking in. The best news is I'm 251 lbs. now, I lost 53 lbs. so far. Just wanted to say thanks." Corey Susz -- PA
Come and visit the NutriCounter web site for more information on how nutrition influences weight loss, diabetes, pregnancy, heart disease and more!
http://nutricounter.com
When you're dieting, the thing that can really wreck a healthy eating plan is that awful feeling that comes over you to just grab a huge bag of potato chips and polish it off while watching your favorite sit-com.
We've all been there before!
There are things you can do to help yourself avoid the ugly urge to snack uncontrollably.
1. First things first:
Eat breakfast, lunch, and dinner. Plan to have healthy snacks throughout the day. Do not skip meals or planned snacks. Skipping nutritious foods will make you feel uncontrollably hungry!
2. If you can, avoid purchasing any unhealthy snacks. There are so many "good-for-you" snacks on the market today, there is really no reason why you should have a cupboard full of ring-dings and cheesecurls. Start learning to read the back of the packages of foods - look at the fat content - if it says that the fat content is over 5% per serving - look for a different snack.
3. Here's a list of healthy snacks that are low in fat content, but still high in satisfaction (and I'm not talking about carrots and celery!):
- pretzels (watch the sodium content, though.) - graham crackers
- any type of low fat crackers - (there are many different varieties - read the back of the packages to make sure that they are low in fat. Again, be wary of the salt content.) - low fat cookies
- popcorn without butter (you can buy butter flavored salt.) - a cup of fruit with non-fat cool whip on top or a spoonful of honey.
- fat free pudding
- a stick of sugar-free chewing gum - a couple pieces of licorice - a cup of raw veggies with non-fat salad dressing for dip (ok, so you may have to eat a few carrots.)
4. Treat yourself to scented candles. When you feel like you need a snack - light the candles and enjoy them! This actually does work - I've tried it.
5. Instead of a snack, have a drink. Try a non-caffeinated herbal tea with a spoonful of honey. There are several drinks on the market with no caffeine and no sugar - buy a lot of that stuff - different kinds - and keep it on hand. Before you go for a snack - drink 8 oz. of your favorite drink, then decide if you really need a snack.
6. Take up something you can do with your hands -- crochet, knitting, puzzles, cross-stitch, sewing, playing piano, paint your nails and toenails, weed the garden, do a little housework, look at a magazine for the fashions you will buy when you're thinner... In other words, get your mind off food and onto a healthy hobby.
7. Don't watch TV. TV encourages snacking - you're sitting there, you feel like you should be doing something - so you go for the snack. Also, most of the commercials are about food. Stay away from TV, take up reading or another activity in number 6 above.
8. When you're finished with a meal or a planned snack, brush and floss your teeth - this will help you stay away from food for about an hour.
9. THINK - just take about one minute to think about what you are doing. Go look at yourself in the mirror during this minute. Ask yourself, "Do I really want to eat this and PAY the CONSEQUENCE?"
10. Use your NutriCounter - Every time you eat something - input it into your NutriCounter - This will help you keep track of what you've REALLY eaten. Snacking and nibbling can be the death of a healthy diet. Here's info on the NutriCounter: http://nutricounter.com
Last month, we had a fabulous testimonial from a satisfied NutriCounter user. Here's what he has to say about keeping track of what you eat:
"I already have a NutriCounter, it has done wonders for me. In April, I had my gallbladder removed (I'm only 33). I am 6' 4" and was 304 lbs., in pretty good shape. After my operation, I started to watch what I ate, the doctor said it would be a good idea. Writing everything down was a real pain, although I thought it was working well.
Then I purchased the NutriCounter. Wow! I was eating about 1200 to 1600 more calories and about 30 to 60 more grams of fat. Writing down the info was not even close to what I really was taking in. The best news is I'm 251 lbs. now, I lost 53 lbs. so far. Just wanted to say thanks." Corey Susz -- PA
Come and visit the NutriCounter web site for more information on how nutrition influences weight loss, diabetes, pregnancy, heart disease and more!
http://nutricounter.com
10 Tips To Reduce Fat In Your Diet
Labels:
Diet
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comments
by: Kathy Thompson
1. Steam, boil, broil, or microwave vegetables, or stir-fry them in a small amount of vegetable oil.
2. Season vegetables with herbs and spices rather than sauces, butter, or margarine.
3. Try lemon juice or fat-free dressing on salad, or use a yogurt based dressing instead of mayonnaise or
sour cream dressing.
4. To reduce saturated fat, use vegetable oil or tub margarine instead of butter or stick margarine when
possible.
5. Replace whole milk with skim or low-fat milk in puddings, soups, and baked products. Substitute plain
nonfat yogurt, blender-whipped cottage cheese, low-fat sour cream, or buttermilk in recipes that call for sour cream.
6. Choose lean cuts of meat, and trim any visible fat from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes. (Lean meats end in "loin".)
7. Roast, bake, or broil meat, poultry, or fish, so that fat drains away as the food cooks.
8. Use a nonstick pan for cooking so added fat will be unnecessary, use a vegetable spray for frying.
9. Chill broths from meat or poultry until the fat becomes solid. Spoon off the fat before using the broth.
10. Eat a low-fat vegetarian main dish at least once a week.
Kathy Thompson, is a writer and speaker, with over 25 years of researching nutrition and fitness. Kathy provides coaching, classes, workshops, articles, reports, columns. For help with losing weight, cleaning up your diet, or improving health, contact Kathy at: healthyu@words4-u.com. Check out the FREE report "The Secret To Permanent Weight Loss" at:
www.words4u.com/health.html
1. Steam, boil, broil, or microwave vegetables, or stir-fry them in a small amount of vegetable oil.
2. Season vegetables with herbs and spices rather than sauces, butter, or margarine.
3. Try lemon juice or fat-free dressing on salad, or use a yogurt based dressing instead of mayonnaise or
sour cream dressing.
4. To reduce saturated fat, use vegetable oil or tub margarine instead of butter or stick margarine when
possible.
5. Replace whole milk with skim or low-fat milk in puddings, soups, and baked products. Substitute plain
nonfat yogurt, blender-whipped cottage cheese, low-fat sour cream, or buttermilk in recipes that call for sour cream.
6. Choose lean cuts of meat, and trim any visible fat from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes. (Lean meats end in "loin".)
7. Roast, bake, or broil meat, poultry, or fish, so that fat drains away as the food cooks.
8. Use a nonstick pan for cooking so added fat will be unnecessary, use a vegetable spray for frying.
9. Chill broths from meat or poultry until the fat becomes solid. Spoon off the fat before using the broth.
10. Eat a low-fat vegetarian main dish at least once a week.
Kathy Thompson, is a writer and speaker, with over 25 years of researching nutrition and fitness. Kathy provides coaching, classes, workshops, articles, reports, columns. For help with losing weight, cleaning up your diet, or improving health, contact Kathy at: healthyu@words4-u.com. Check out the FREE report "The Secret To Permanent Weight Loss" at:
www.words4u.com/health.html
9 Tips to Stop Food Cravings and Help You With Your Diet
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Diet
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comments
by: Emily Clark
Most of us are "regular" people. We don't eat the perfect diet
all the time and have our struggles with food, same as everyone
else. But having an awareness of this fact and knowing a little
bit about our health and food nutrition can help when it comes to
making wise decisions.
Many people struggle with food "cravings." Studies tell us that
it's fairly common for food cravings to happen at certain times,
quite often at around bedtime. Your guard may be down, you may
have had an unusually hard day, and off you go on your
not-so-merry way to find that tasty treat. Fatigue and stress
often combine to take their toll on the best of intentions.
When food cravings are unconstrained, what starts out as a
bedtime snack quickly turns into a full blown feeding
frenzy...not something most of us fully understand or appreciate.
We head to kitchen and every other place where food can hide,
clearing a path as we go.
Most food cravings are not about satisfying a nutritional need or
imbalance. They seem to be more emotionally related, or God
forbid, are caused by plain old gluttony. Exactly why we
over-indulge is not completely understood, however our knowledge
about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
- If the food isn't available, you can't eat it! Empty the cookie
jar and keep it that way! Keep healthy food choices on-hand.
- Recognize the feelings and emotions that lead-up to a food
craving. Do you have food cravings when you're bored, lonely, or
stressed? If you can identify a trigger, you can deal with the
emotion that's making you desire a certain food. Try to deal with
the triggers in the best way you can.
- Sometimes, even recognizing that a craving is about to happen
doesn't seem to help. Don't beat yourself-up. There is always
tomorrow. Call a friend, make good use of your support network
and share your feelings with someone.
- Get enough sleep. When you're tired, you're more likely to
crave things.
- Never give-up. When you "slip", press-in, bear-down, get a
grip, do whatever is necessary to re-gain control. Try to
practice restraint most of the time, but don't get legalistic and
un-balanced in your weight loss approach. Think moderation and
not abstinence at all times!
- Understand that self-control and discipline by themselves,
won't cut it! If you depend totally on yourself for control, you
will fail. Forming caring and supportive relationships is
required. If you do not currently have a support network, start
building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on
your cravings. Try to get at least 30 minutes of physical
activity every day.
- Use moderation. Instead of stuffing yourself with every kind of
food hoping that your craving will go away, eat 100 to 200
calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you're
hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars
or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six
smaller meals or regular meals with nutritious snacks.
- Understand that hunger craving are oftentimes stress related.
Practice other ways to treat chronic stress - a walk in the park,
spiritual connections, a cozy fireplace, baths...all these
stimulate neurochemicals that activate regions of the brain that
stimulate pleasure. Relaxation techniques may work by reducing
the psychological drives on stress output, which can be the root
causes of stress. Bottom line, substitute pleasurable experiences
for comfort foods.
- Beware of certain medications. They can stimulate appetite.
Drugs used for the treatment of depression and bipolar disorder
can be appetite stimulants. Other drugs, both prescription and
over the counter, may influence appetite as well. If you are on a
medication, and troubled by food cravings, discuss this with your
doctor or pharmacist. You may be able to find an alternative that
doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...idle hands are
the devils workshop? Get busy. Do anything other than cave-in to
your desire for food, and keep doing it until the cravings
subside.
- One final thought, take a look inside your refrigerator and
kitchen cabinets and do some general "house cleaning." Throw-out
all that unhealthy stuff that is waiting to sabotage your diet,
and start shopping more wisely. A little forethought and careful
planning will go a long way for improving your chances of
success.
Eat wisely, be happy, and live long!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
Most of us are "regular" people. We don't eat the perfect diet
all the time and have our struggles with food, same as everyone
else. But having an awareness of this fact and knowing a little
bit about our health and food nutrition can help when it comes to
making wise decisions.
Many people struggle with food "cravings." Studies tell us that
it's fairly common for food cravings to happen at certain times,
quite often at around bedtime. Your guard may be down, you may
have had an unusually hard day, and off you go on your
not-so-merry way to find that tasty treat. Fatigue and stress
often combine to take their toll on the best of intentions.
When food cravings are unconstrained, what starts out as a
bedtime snack quickly turns into a full blown feeding
frenzy...not something most of us fully understand or appreciate.
We head to kitchen and every other place where food can hide,
clearing a path as we go.
Most food cravings are not about satisfying a nutritional need or
imbalance. They seem to be more emotionally related, or God
forbid, are caused by plain old gluttony. Exactly why we
over-indulge is not completely understood, however our knowledge
about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
- If the food isn't available, you can't eat it! Empty the cookie
jar and keep it that way! Keep healthy food choices on-hand.
- Recognize the feelings and emotions that lead-up to a food
craving. Do you have food cravings when you're bored, lonely, or
stressed? If you can identify a trigger, you can deal with the
emotion that's making you desire a certain food. Try to deal with
the triggers in the best way you can.
- Sometimes, even recognizing that a craving is about to happen
doesn't seem to help. Don't beat yourself-up. There is always
tomorrow. Call a friend, make good use of your support network
and share your feelings with someone.
- Get enough sleep. When you're tired, you're more likely to
crave things.
- Never give-up. When you "slip", press-in, bear-down, get a
grip, do whatever is necessary to re-gain control. Try to
practice restraint most of the time, but don't get legalistic and
un-balanced in your weight loss approach. Think moderation and
not abstinence at all times!
- Understand that self-control and discipline by themselves,
won't cut it! If you depend totally on yourself for control, you
will fail. Forming caring and supportive relationships is
required. If you do not currently have a support network, start
building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on
your cravings. Try to get at least 30 minutes of physical
activity every day.
- Use moderation. Instead of stuffing yourself with every kind of
food hoping that your craving will go away, eat 100 to 200
calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you're
hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars
or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six
smaller meals or regular meals with nutritious snacks.
- Understand that hunger craving are oftentimes stress related.
Practice other ways to treat chronic stress - a walk in the park,
spiritual connections, a cozy fireplace, baths...all these
stimulate neurochemicals that activate regions of the brain that
stimulate pleasure. Relaxation techniques may work by reducing
the psychological drives on stress output, which can be the root
causes of stress. Bottom line, substitute pleasurable experiences
for comfort foods.
- Beware of certain medications. They can stimulate appetite.
Drugs used for the treatment of depression and bipolar disorder
can be appetite stimulants. Other drugs, both prescription and
over the counter, may influence appetite as well. If you are on a
medication, and troubled by food cravings, discuss this with your
doctor or pharmacist. You may be able to find an alternative that
doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...idle hands are
the devils workshop? Get busy. Do anything other than cave-in to
your desire for food, and keep doing it until the cravings
subside.
- One final thought, take a look inside your refrigerator and
kitchen cabinets and do some general "house cleaning." Throw-out
all that unhealthy stuff that is waiting to sabotage your diet,
and start shopping more wisely. A little forethought and careful
planning will go a long way for improving your chances of
success.
Eat wisely, be happy, and live long!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
7 Bad Eating Habits You Should Change Immediately
Labels:
Weight
0
comments
by: Emily Clark
People are obsessed with dieting and weight loss! Don't believe
me? Just tune-in to any source of advertising...you're instantly
bombarded with the latest diet schemes and "Hollywood" food
fads.
Here in America, we have built a thriving industry trying to
control our weight and treat the consequences of over-indulgence.
The cost of weight loss and obesity related health care
treatments is staggering...Americans alone spend around $114
billion every year! And even with all this interest in losing
weight, we continue to pack on the pounds like never before...
- A whopping 64 percent of U.S. adults are either overweight or
obese...up about eight percent from earlier estimates.
- Among children and teens ages 6-19, 15 percent or almost nine
million are overweight...triple the rate in 1980!
- Nearly one-third of all adults are now classified as obese.
For Americans, modern life may be getting TOO easy. Our cushy
lifestyle means we expend less energy and consequently need fewer
calories to sustain our normal body weight.
Think about it for a moment...
Entertainment no longer requires energy expenditure. In fact,
it's usually quite the opposite. We now entertain ourselves in
the comfort of our own home while watching TV and munching on our
favorite snack. Whether it's television, computers, remote
controls, or automobiles, we are moving less and burning fewer
calories. Common activities that were once a part of our normal
routine have disappeared...activities like climbing stairs,
pushing a lawn mower or walking to get somewhere.
And please do not misunderstand me...I appreciate comfortable
living just as much as the next person. But, here is the
problem...
With all of our modern day conveniences and "cushy" style of
living we have not adjusted our caloric intake to compensate for
our decreased caloric expenditure. We consume more calorie rich
and nutrient deficient foods than ever before. Consider a few of
the following examples comparing what we eat "today" vs the
1970's (U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of
them are refined grains (white bread, etc.). Grain consumption
has jumped 45 percent since the 1970's, from 138 pounds of grains
per person per year to 200 pounds! Only 2 percent of the wheat
flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but
only because French fries and potato chips are included as
vegetables. Potato products account for almost a third of our
"produce" choices.
- We're drinking less milk, but we've more than doubled our
cheese intake. Cheese now outranks meat as the number one source
of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the
loss by increasing our intake of chicken (battered and fried), so
that overall, we're eating 13 pounds more meat today than we did
back in the 1970's.
- We're drinking three times more carbonated soft drinks than
milk, compared to the 1970's, when milk consumption was twice
that of pop.
- We use 25 percent less butter, but pour twice as much vegetable
oil on our food and salads, so our total added fat intake has
increased 32 percent.
- Sugar consumption has been another cause of our expanding
waistlines. Sugar intake is simply off the charts. People are
consuming roughly twice the amount of sugar they need each day,
about 20 teaspoons on a 2000 calorie/day diet. The added sugar is
found mostly in junk foods, such as pop, cake, and cookies. In
1978, the government found that sugars constituted only 11
percent of the average person's calories. Now, this number has
ballooned to 16 percent for the average American adult and as
much as 20 percent for American teenagers!
Unfortunately, it would seem that the days of wholesome and
nutritious family dinners are being replaced by fast food and
eating on-the-run. We have gradually come to accept that it's
"OK" to sacrifice healthy foods for the sake of convenience and
that larger serving portions equate to better value.
It's time recognize that we are consuming too many calories and
time to start doing something about it! Each of us can decide
TODAY that healthy eating and exercise habits WILL become a
normal part of our life!
We can begin by exploring our values, thoughts and habits...
slowly and deliberately weed-out the unhealthy habits and
activities and start living a more productive and rewarding life.
And remember, it has taken a long time to develop bad habits, so
be patient as you work toward your goal!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
People are obsessed with dieting and weight loss! Don't believe
me? Just tune-in to any source of advertising...you're instantly
bombarded with the latest diet schemes and "Hollywood" food
fads.
Here in America, we have built a thriving industry trying to
control our weight and treat the consequences of over-indulgence.
The cost of weight loss and obesity related health care
treatments is staggering...Americans alone spend around $114
billion every year! And even with all this interest in losing
weight, we continue to pack on the pounds like never before...
- A whopping 64 percent of U.S. adults are either overweight or
obese...up about eight percent from earlier estimates.
- Among children and teens ages 6-19, 15 percent or almost nine
million are overweight...triple the rate in 1980!
- Nearly one-third of all adults are now classified as obese.
For Americans, modern life may be getting TOO easy. Our cushy
lifestyle means we expend less energy and consequently need fewer
calories to sustain our normal body weight.
Think about it for a moment...
Entertainment no longer requires energy expenditure. In fact,
it's usually quite the opposite. We now entertain ourselves in
the comfort of our own home while watching TV and munching on our
favorite snack. Whether it's television, computers, remote
controls, or automobiles, we are moving less and burning fewer
calories. Common activities that were once a part of our normal
routine have disappeared...activities like climbing stairs,
pushing a lawn mower or walking to get somewhere.
And please do not misunderstand me...I appreciate comfortable
living just as much as the next person. But, here is the
problem...
With all of our modern day conveniences and "cushy" style of
living we have not adjusted our caloric intake to compensate for
our decreased caloric expenditure. We consume more calorie rich
and nutrient deficient foods than ever before. Consider a few of
the following examples comparing what we eat "today" vs the
1970's (U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of
them are refined grains (white bread, etc.). Grain consumption
has jumped 45 percent since the 1970's, from 138 pounds of grains
per person per year to 200 pounds! Only 2 percent of the wheat
flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but
only because French fries and potato chips are included as
vegetables. Potato products account for almost a third of our
"produce" choices.
- We're drinking less milk, but we've more than doubled our
cheese intake. Cheese now outranks meat as the number one source
of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the
loss by increasing our intake of chicken (battered and fried), so
that overall, we're eating 13 pounds more meat today than we did
back in the 1970's.
- We're drinking three times more carbonated soft drinks than
milk, compared to the 1970's, when milk consumption was twice
that of pop.
- We use 25 percent less butter, but pour twice as much vegetable
oil on our food and salads, so our total added fat intake has
increased 32 percent.
- Sugar consumption has been another cause of our expanding
waistlines. Sugar intake is simply off the charts. People are
consuming roughly twice the amount of sugar they need each day,
about 20 teaspoons on a 2000 calorie/day diet. The added sugar is
found mostly in junk foods, such as pop, cake, and cookies. In
1978, the government found that sugars constituted only 11
percent of the average person's calories. Now, this number has
ballooned to 16 percent for the average American adult and as
much as 20 percent for American teenagers!
Unfortunately, it would seem that the days of wholesome and
nutritious family dinners are being replaced by fast food and
eating on-the-run. We have gradually come to accept that it's
"OK" to sacrifice healthy foods for the sake of convenience and
that larger serving portions equate to better value.
It's time recognize that we are consuming too many calories and
time to start doing something about it! Each of us can decide
TODAY that healthy eating and exercise habits WILL become a
normal part of our life!
We can begin by exploring our values, thoughts and habits...
slowly and deliberately weed-out the unhealthy habits and
activities and start living a more productive and rewarding life.
And remember, it has taken a long time to develop bad habits, so
be patient as you work toward your goal!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
4 Great Diet Tips
Labels:
Diet
0
comments
by: Jeannie Crabtree
4 Great Diet Tips
By Jeannie Crabtree
http://www.smartweightlossplan.com
Here are 4 diet tips we all need reminded of from time to time.
Diet Tip 1: Never eat standing up.
Mom was right. Sit down and eat your food! Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.
Diet Tip 2: Fluids
Drinking plain water is always top choice on a diet. You can also drink flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of water flavored with a spritz of fruit.
Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right.
When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly, cleans out your system and hydrates you. Many people are a little dehydrated part of the time.
Diet Tip 3: Skip High Fat Foods and Snacks
Skip the fatty snacks fried in hydrogenated oil like potato chips and french fries. These kind of snacks contribute fat and calories and not much else. Foods like this are a no no on a diet.
Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit. You want to upgrade your diet in general.
Diet Tip 4: Yes, You Need Exercise
Can't afford a gym membership? Make an agreement with friends or family to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active. You will draw closer to your friends and family, while burning off excess weight. Pretty soon every one will notice your weight loss.
Article by Jeannie Crabtree. Visit her site for weight loss diets, weight loss plans and exercise equipment.
4 Great Diet Tips
By Jeannie Crabtree
http://www.smartweightlossplan.com
Here are 4 diet tips we all need reminded of from time to time.
Diet Tip 1: Never eat standing up.
Mom was right. Sit down and eat your food! Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.
Diet Tip 2: Fluids
Drinking plain water is always top choice on a diet. You can also drink flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of water flavored with a spritz of fruit.
Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right.
When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly, cleans out your system and hydrates you. Many people are a little dehydrated part of the time.
Diet Tip 3: Skip High Fat Foods and Snacks
Skip the fatty snacks fried in hydrogenated oil like potato chips and french fries. These kind of snacks contribute fat and calories and not much else. Foods like this are a no no on a diet.
Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit. You want to upgrade your diet in general.
Diet Tip 4: Yes, You Need Exercise
Can't afford a gym membership? Make an agreement with friends or family to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active. You will draw closer to your friends and family, while burning off excess weight. Pretty soon every one will notice your weight loss.
Article by Jeannie Crabtree. Visit her site for weight loss diets, weight loss plans and exercise equipment.
3 Surprising Statistics About Our Weight
Labels:
Weight
0
comments
by: Emily Clark
To say that Americans are obsessed with dieting is an
understatement! Pick up any magazine, tune-in or turn-on any
source of advertising and you're bombarded with the latest diet
schemes and food fads. More often than not, they are endorsed by
some familiar Hollywood celebrity, or promoted using some other
cleaver technique.
It's no mystery that the weight-loss industry has built a
thriving empire. In America, for example, we spend about 35
billion dollars every year on an assortment of weight loss
products and plans. In addition, we spend another 79 billion
dollars for medication, hospitalization, and doctors to treat
obesity-related problems. Even with this, the obesity epidemic
continues to spread. Sadly, we have become the heaviest
generation in our Nation's history.
The National Center for Health Statistics reports that we have
some very good reasons to be concerned about our weight-gain.
Americans, for example are packing-on the pounds faster than ever
before and weight-related medical problems are taking center
stage. Diseases like heart disease, diabetes and yes...even
certain forms of cancer have all been linked to obesity.
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or
obese. That's up approximately 8 percent from overweight
estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing
to increase. Among children and teens ages 6-19, 15 percent or
almost 9 million are overweight. That's triple what the rate was
in 1980!
- Nearly one-third of all adults are now classified as obese. At
present, 31 percent of adults 20 years of age and over or nearly
59 million people have a body mass index (BMI) of 30 or greater,
compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height.
For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of
25.0 - 29.9 is overweight and 30.0 or above, is considered
obese.)
Modern life both at home and at work has come to revolve around
moving from one "seated" position to another: whether it's
television, computers, remote controls, or automobiles, we seem
to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For
entertainment, we can now just sit-down, dial-up our favorite TV
program or DVD movie and enjoy hours of uninterrupted
entertainment...
And all those simple calorie burning activities that were once a
normal part of our daily routine not so long ago? Long gone! You
know the ones I'm talking about...activities like climbing stairs
instead of using escalators and elevators. Or, pushing a lawn
mower instead of riding around on a garden tractor. And what
about that daily walk to school? Now, our kids complain when the
school bus happens to be a few minutes late getting to the bus
stop!
Along with the convenience of our affluent lifestyle and
reduction in energy expenditure, have come changes in our diet.
We are now consuming more calorie rich and nutrient deficient
foods than ever before.
Here are a few examples of what we were eating in the 1970's
compared to our diet today (information is taken from a recent
U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of
them are refined grains (white bread, etc.). Grain consumption
has jumped 45 percent since the 1970s, from 138 pounds of grains
per person per year to 200 pounds! Only 2 percent of the wheat
flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but
only because the U.S.D.A. includes French fries and potato chips
as a vegetable. Potato products account for almost a third of our
"produce" choices.
- We're drinking less milk, but we've more than doubled our
cheese intake. Cheese now outranks meat as the number one source
of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the
loss by increasing our intake of chicken (battered and fried), so
that overall, we're eating 13 pounds more meat today than we did
back in the 1970s.
- We're drinking three times more carbonated soft drinks than
milk, compared to the 1970's, when milk consumption was twice
that of pop.
- We use 25 percent less butter, but pour twice as much vegetable
oil on our food and salads, so our total added fat intake has
increased 32 percent.
- Sugar consumption has been another cause of our expanding
waistlines. Sugar intake is simply off the charts. According to
the U.S. Department of Agriculture, people are consuming roughly
twice the amount of sugar they need each day, about 20 teaspoons
on a 2000 calorie/day diet. The added sugar is found mostly in
junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11
percent of the average person's calories. Now, this number has
ballooned to 16 percent for the average American adult and as
much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our
hearts, where we all sat around the kitchen table to discuss
events of the day, are now a part of our sentimental past. They
have been replaced by our cravings for take-out and fast-food. We
have gradually come to accept that it's "OK" to sacrifice healthy
foods for the sake of convenience and that larger serving
portions mean better value.
And, since I have been throwing-out statistics, here's one more:
Americans are consuming about 300 more calories each day than we
did twenty years ago. We should actually be eating less because
of our decreased activity level, but instead are doing the
opposite!
Decide TODAY that healthy eating and exercise habits will become
a permanent part of your life!
Begin to explore your values and thoughts and other areas of your
life where change may be required, and then take action. Begin
slowly, but deliberately to make improvements in the areas you
identify. And remember, it has taken a very long time to develop
your habits, and it will take some time to undo them.so be
patient!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
To say that Americans are obsessed with dieting is an
understatement! Pick up any magazine, tune-in or turn-on any
source of advertising and you're bombarded with the latest diet
schemes and food fads. More often than not, they are endorsed by
some familiar Hollywood celebrity, or promoted using some other
cleaver technique.
It's no mystery that the weight-loss industry has built a
thriving empire. In America, for example, we spend about 35
billion dollars every year on an assortment of weight loss
products and plans. In addition, we spend another 79 billion
dollars for medication, hospitalization, and doctors to treat
obesity-related problems. Even with this, the obesity epidemic
continues to spread. Sadly, we have become the heaviest
generation in our Nation's history.
The National Center for Health Statistics reports that we have
some very good reasons to be concerned about our weight-gain.
Americans, for example are packing-on the pounds faster than ever
before and weight-related medical problems are taking center
stage. Diseases like heart disease, diabetes and yes...even
certain forms of cancer have all been linked to obesity.
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or
obese. That's up approximately 8 percent from overweight
estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing
to increase. Among children and teens ages 6-19, 15 percent or
almost 9 million are overweight. That's triple what the rate was
in 1980!
- Nearly one-third of all adults are now classified as obese. At
present, 31 percent of adults 20 years of age and over or nearly
59 million people have a body mass index (BMI) of 30 or greater,
compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height.
For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of
25.0 - 29.9 is overweight and 30.0 or above, is considered
obese.)
Modern life both at home and at work has come to revolve around
moving from one "seated" position to another: whether it's
television, computers, remote controls, or automobiles, we seem
to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For
entertainment, we can now just sit-down, dial-up our favorite TV
program or DVD movie and enjoy hours of uninterrupted
entertainment...
And all those simple calorie burning activities that were once a
normal part of our daily routine not so long ago? Long gone! You
know the ones I'm talking about...activities like climbing stairs
instead of using escalators and elevators. Or, pushing a lawn
mower instead of riding around on a garden tractor. And what
about that daily walk to school? Now, our kids complain when the
school bus happens to be a few minutes late getting to the bus
stop!
Along with the convenience of our affluent lifestyle and
reduction in energy expenditure, have come changes in our diet.
We are now consuming more calorie rich and nutrient deficient
foods than ever before.
Here are a few examples of what we were eating in the 1970's
compared to our diet today (information is taken from a recent
U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of
them are refined grains (white bread, etc.). Grain consumption
has jumped 45 percent since the 1970s, from 138 pounds of grains
per person per year to 200 pounds! Only 2 percent of the wheat
flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but
only because the U.S.D.A. includes French fries and potato chips
as a vegetable. Potato products account for almost a third of our
"produce" choices.
- We're drinking less milk, but we've more than doubled our
cheese intake. Cheese now outranks meat as the number one source
of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the
loss by increasing our intake of chicken (battered and fried), so
that overall, we're eating 13 pounds more meat today than we did
back in the 1970s.
- We're drinking three times more carbonated soft drinks than
milk, compared to the 1970's, when milk consumption was twice
that of pop.
- We use 25 percent less butter, but pour twice as much vegetable
oil on our food and salads, so our total added fat intake has
increased 32 percent.
- Sugar consumption has been another cause of our expanding
waistlines. Sugar intake is simply off the charts. According to
the U.S. Department of Agriculture, people are consuming roughly
twice the amount of sugar they need each day, about 20 teaspoons
on a 2000 calorie/day diet. The added sugar is found mostly in
junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11
percent of the average person's calories. Now, this number has
ballooned to 16 percent for the average American adult and as
much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our
hearts, where we all sat around the kitchen table to discuss
events of the day, are now a part of our sentimental past. They
have been replaced by our cravings for take-out and fast-food. We
have gradually come to accept that it's "OK" to sacrifice healthy
foods for the sake of convenience and that larger serving
portions mean better value.
And, since I have been throwing-out statistics, here's one more:
Americans are consuming about 300 more calories each day than we
did twenty years ago. We should actually be eating less because
of our decreased activity level, but instead are doing the
opposite!
Decide TODAY that healthy eating and exercise habits will become
a permanent part of your life!
Begin to explore your values and thoughts and other areas of your
life where change may be required, and then take action. Begin
slowly, but deliberately to make improvements in the areas you
identify. And remember, it has taken a very long time to develop
your habits, and it will take some time to undo them.so be
patient!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
5 Proven Ways to Safely Make Positive Life Changes
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by: Emily Clark
One of the most important aspects of living a healthy and
prosperous life is understanding "risk." By this I mean knowing
how to understand and analyze situations in life that affect
health. Being able to accurately weigh benefits and risks when
making health decisions is very important! Too often decisions
are based on incomplete or inaccurate information and this is a
huge mistake with significant consequences!
Failure to accurately assess risk keeps people locked in all
kinds of unhealthy situations including poor eating and exercise
habits (lifestyle), relationships and jobs. Sometimes people are
just afraid to step out and make a change. They see "risk" in
making a change when the REAL risk comes from NOT making a
change. From my perspective, living with the stress, unhappiness
and frustration of indecision and poor health is the greatest
risk of all, and one that is definitely not worth taking!
Accessing "risk" is nothing more than collecting information,
weighing the alternatives and then making appropriate decisions
based on the information.
Some risks to our health are more "real" than others. For
example, it is common knowledge that obesity is associated with a
wide variety of health problems. On the other hand, there are
some health risks that are so remote we rarely think about them.
On a practical level, eating highly processed foods and avoiding
a daily dose of fresh fruits and vegetables is rarely considered
serious. But, as too many have already discovered, the long range
consequences of this practice are real and devastating.
Failure to accurately assess risk limits us in many ways. We
imagine the "risk" of talking with our children about drugs,
dating or sex and we put off having the "talk," even though the
risks of NOT talking are infinitely greater. Fear of flying and
public speaking are two more "risks" affecting millions of
people. But practically speaking, these fears are unfounded.
People ride in cars every day, even though cars are far more
dangerous than commercial aircraft! It's a failure to accurately
assess risk, and it limits our health, prosperity and pleasure in
life.
The goods news is that failure to accurately access risk is
reversible! The effects of those decisions to eat inappropriately
or NOT to exercise are, as the common expression goes,
"do-overs." We can effect positive change in our lives by
following a few simple steps to accurately access risk:
1. Accurately define your present situation and access your
health "risks". Are you eating a healthy diet? Are you getting
enough exercise and good quality sleep? What are the consequences
if you DON'T change? Weigh the benefits of healthier living vs
the potential risks such as increased cost, inconvenience or
discomfort.
2. What do you stand to gain if you change your present
circumstances? Assess the "up-side" potential. Too often we look
only at the "downside" risk and forget the benefits. What good
things might happen if you take the risk and win?
3. Limit the "down-side" if you happen to make a wrong decision.
Don't continue down a path if it does not produce results. This
is especially important when following weight loss programs. If
the pounds are not coming off or if the weight loss is only
temporary, find a new program! You not only want to lose weight,
but want to sustain the weight loss for as long as possible. Take
steps to ensure this will happen. Clear, concise, realistic
objectives will definitely help.
4. Reduce your risk by being smart! Understand the situation and
seek the advice of experts in the field of health and nutrition.
This includes finding and forming partnerships to receive support
and get good advice.
5. Have a fall-back position. If the decision you make fails to
produce the desired results, be prepared to take a long, hard
look at the circumstances and be prepared to change what you are
doing.
Everything in life involves some element of risk. Driving your
car, meeting someone new, crossing the street...but we do them
every day. Winners in life are willing to accept the risk and
continue on their way! Get involved, be smart about how you play
the game, come prepared for a few failures along the way, but
don't quite. You will reap the benefits for your effort and live
a happier and healthier life. I like to remember the words of the
great Winston Churchill when he said, "Never, never, never give
up!"
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
One of the most important aspects of living a healthy and
prosperous life is understanding "risk." By this I mean knowing
how to understand and analyze situations in life that affect
health. Being able to accurately weigh benefits and risks when
making health decisions is very important! Too often decisions
are based on incomplete or inaccurate information and this is a
huge mistake with significant consequences!
Failure to accurately assess risk keeps people locked in all
kinds of unhealthy situations including poor eating and exercise
habits (lifestyle), relationships and jobs. Sometimes people are
just afraid to step out and make a change. They see "risk" in
making a change when the REAL risk comes from NOT making a
change. From my perspective, living with the stress, unhappiness
and frustration of indecision and poor health is the greatest
risk of all, and one that is definitely not worth taking!
Accessing "risk" is nothing more than collecting information,
weighing the alternatives and then making appropriate decisions
based on the information.
Some risks to our health are more "real" than others. For
example, it is common knowledge that obesity is associated with a
wide variety of health problems. On the other hand, there are
some health risks that are so remote we rarely think about them.
On a practical level, eating highly processed foods and avoiding
a daily dose of fresh fruits and vegetables is rarely considered
serious. But, as too many have already discovered, the long range
consequences of this practice are real and devastating.
Failure to accurately assess risk limits us in many ways. We
imagine the "risk" of talking with our children about drugs,
dating or sex and we put off having the "talk," even though the
risks of NOT talking are infinitely greater. Fear of flying and
public speaking are two more "risks" affecting millions of
people. But practically speaking, these fears are unfounded.
People ride in cars every day, even though cars are far more
dangerous than commercial aircraft! It's a failure to accurately
assess risk, and it limits our health, prosperity and pleasure in
life.
The goods news is that failure to accurately access risk is
reversible! The effects of those decisions to eat inappropriately
or NOT to exercise are, as the common expression goes,
"do-overs." We can effect positive change in our lives by
following a few simple steps to accurately access risk:
1. Accurately define your present situation and access your
health "risks". Are you eating a healthy diet? Are you getting
enough exercise and good quality sleep? What are the consequences
if you DON'T change? Weigh the benefits of healthier living vs
the potential risks such as increased cost, inconvenience or
discomfort.
2. What do you stand to gain if you change your present
circumstances? Assess the "up-side" potential. Too often we look
only at the "downside" risk and forget the benefits. What good
things might happen if you take the risk and win?
3. Limit the "down-side" if you happen to make a wrong decision.
Don't continue down a path if it does not produce results. This
is especially important when following weight loss programs. If
the pounds are not coming off or if the weight loss is only
temporary, find a new program! You not only want to lose weight,
but want to sustain the weight loss for as long as possible. Take
steps to ensure this will happen. Clear, concise, realistic
objectives will definitely help.
4. Reduce your risk by being smart! Understand the situation and
seek the advice of experts in the field of health and nutrition.
This includes finding and forming partnerships to receive support
and get good advice.
5. Have a fall-back position. If the decision you make fails to
produce the desired results, be prepared to take a long, hard
look at the circumstances and be prepared to change what you are
doing.
Everything in life involves some element of risk. Driving your
car, meeting someone new, crossing the street...but we do them
every day. Winners in life are willing to accept the risk and
continue on their way! Get involved, be smart about how you play
the game, come prepared for a few failures along the way, but
don't quite. You will reap the benefits for your effort and live
a happier and healthier life. I like to remember the words of the
great Winston Churchill when he said, "Never, never, never give
up!"
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
5 Easy Ways A Treadmill Helps You Lose Weight
Labels:
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comments
by: Kathryn O'Neill, H.BSc. NWS
So why are treadmills STILL the #1 home exercise machines with shoppers? Because they get results!
Here are the top 5 ways home treadmill workouts can help you lose weight and get into great shape!
#1: A Treadmill Helps You Burn MORE Calories by Battling Exercise Boredom
We all know that in order to lose weight, get firm and fight gravity's pull, exercise is a must! But what do you do if you don't LIKE working out?
What if you get bored or don't like logging hours in the gym with all those muscle boys or short-shorts women?
One viable option is the home treadmill, because of all the things it allows you to do to FORGET that you are exercising in the first place!
You can set it up in front of the television and watch your favorite episode of ER or Oprah. An hour will fly by and you won't even notice that you've been walking (or running)!
Many treadmills also come with a magazine or book rack. What about walking uphill (a MEGA calorie burner) while reading your favorite mazagine or novel?
How easy is that?
And the more you enjoy your workout (or the more you can forget that you're exercising) , the more time you'll spend burning calories on your treadmill.
#2: The Treadmill is Unmatched For Workout Versatility.
Most funky fly-by-night exercise gadgets only allow you to do one thing. One repetitive motion that your body quickly adapts to (and that means less calories burned.)
A treadmill - on the other hand - gives you a lot of workout versatility so your body continues to be challenged to burn calories.
If you're just starting an exercise program you can start with a slow walk and then speed it up as your body gets into better shape. If you're training for a marathon, you can run at a steady pace and even build in sprints.
You can power walk or do a slow steady jog. Many treadmills will let you walk uphill. Some even come with handweights so you can build in upper body exercise as well.
There are countless ways you can vary your workout with a treadmill so that you continue to challenge your body and burn calories.
#3: A Treadmill Helps You Burn MORE Calories by Increasing Your Exercise Frequency
Did you know that a new 3 year study conducted by the University of Stanford's Graduate School of Business has found that consumers are overpaying for gym services?
The study concludes that most people overestimate how often they will use their gym membership and that most don't visit the gym often enough to justify their membership costs.
Perhaps the reason may be that many people just don't have the time to go. But here's where a home treadmill can help you actually increase your workout time and frequency.
Did you know that experts tell us that two 15-minute workouts can give us the same exercise benefits as one 30-minute workout?
Here's where a home treadmill can help:
A treadmill allows you to split your workouts up into mini-workouts and still burn just as many calories!
Maybe you want to go for a 15 minute wake-up walk in the morning. Maybe it's a 20-minute light jog at lunch. What about a 10-minute power walk just before dinner to curb your appetite or fight night-time boredom?
Whether it's 5 minutes, 10 minutes, 15 or 20, it all adds up in weight loss. With a treadmill, YOU'RE in charge of your workout time.
#4: A Home Treadmill Gives You the Benefit of All-Year-Round ANY Time Exercise!
Ok, here it is - one of the MOST IMPORTANT benefits of having a home treadmill:
CONVENIENCE, CONVENIENCE, CONVENIENCE
If you live in northern climates you know that walking or jogging in the snow and ice is NOT fun. What about when it's raining? Scratch exercise off the list!
A home treadmill can be one of the best exercise comforts around because you can use it regardless of the weather or time of day.
AND you can also exercise in any type of clothing that you want (no worrying about wearing that ratty t-shirt to the gym!).
#5: By Using the Large Muscles in Your Legs, A Treadmill Helps You Burn MAJOR FAT Calories
A recent Woman's World article made the startling claim that, contrary to popular belief, gentle walking is one of the BEST ways to burn fat!
Why?
It seems that gentle walking allows your body to go STRAIGHT to the fat stores for energy instead of first depleting your sugar (glycogen) stores (used by your body for quick energy).
Not only that, there's been countless studies including one by the American Medical Association, that rank a treadmill as the #1 cardiovascular machine for losing weight and burning calories.
Working the larger muscles in your legs burns maximum calories which means more weight lost. You can even increase your calories-burned by walking uphill which uses even more muscles!
Given all their benefits it's no wonder that treadmill sales have continued to skyrocket over the past five years with more and more people starting their own fitness and weight loss programs at home.
So if you want to lose weight and get into great shape, a treadmill can be an excellent investment to help you to achieve your goals. No matter what you decide be sure to have fun and make your health a priority!
ABOUT THE AUTHOR
Kathryn O'Neill is the chief editor for Treadmill Review
For more buying tips, treadmill brand reviews, and best buys visit http://www.treadmillreview.net
So why are treadmills STILL the #1 home exercise machines with shoppers? Because they get results!
Here are the top 5 ways home treadmill workouts can help you lose weight and get into great shape!
#1: A Treadmill Helps You Burn MORE Calories by Battling Exercise Boredom
We all know that in order to lose weight, get firm and fight gravity's pull, exercise is a must! But what do you do if you don't LIKE working out?
What if you get bored or don't like logging hours in the gym with all those muscle boys or short-shorts women?
One viable option is the home treadmill, because of all the things it allows you to do to FORGET that you are exercising in the first place!
You can set it up in front of the television and watch your favorite episode of ER or Oprah. An hour will fly by and you won't even notice that you've been walking (or running)!
Many treadmills also come with a magazine or book rack. What about walking uphill (a MEGA calorie burner) while reading your favorite mazagine or novel?
How easy is that?
And the more you enjoy your workout (or the more you can forget that you're exercising) , the more time you'll spend burning calories on your treadmill.
#2: The Treadmill is Unmatched For Workout Versatility.
Most funky fly-by-night exercise gadgets only allow you to do one thing. One repetitive motion that your body quickly adapts to (and that means less calories burned.)
A treadmill - on the other hand - gives you a lot of workout versatility so your body continues to be challenged to burn calories.
If you're just starting an exercise program you can start with a slow walk and then speed it up as your body gets into better shape. If you're training for a marathon, you can run at a steady pace and even build in sprints.
You can power walk or do a slow steady jog. Many treadmills will let you walk uphill. Some even come with handweights so you can build in upper body exercise as well.
There are countless ways you can vary your workout with a treadmill so that you continue to challenge your body and burn calories.
#3: A Treadmill Helps You Burn MORE Calories by Increasing Your Exercise Frequency
Did you know that a new 3 year study conducted by the University of Stanford's Graduate School of Business has found that consumers are overpaying for gym services?
The study concludes that most people overestimate how often they will use their gym membership and that most don't visit the gym often enough to justify their membership costs.
Perhaps the reason may be that many people just don't have the time to go. But here's where a home treadmill can help you actually increase your workout time and frequency.
Did you know that experts tell us that two 15-minute workouts can give us the same exercise benefits as one 30-minute workout?
Here's where a home treadmill can help:
A treadmill allows you to split your workouts up into mini-workouts and still burn just as many calories!
Maybe you want to go for a 15 minute wake-up walk in the morning. Maybe it's a 20-minute light jog at lunch. What about a 10-minute power walk just before dinner to curb your appetite or fight night-time boredom?
Whether it's 5 minutes, 10 minutes, 15 or 20, it all adds up in weight loss. With a treadmill, YOU'RE in charge of your workout time.
#4: A Home Treadmill Gives You the Benefit of All-Year-Round ANY Time Exercise!
Ok, here it is - one of the MOST IMPORTANT benefits of having a home treadmill:
CONVENIENCE, CONVENIENCE, CONVENIENCE
If you live in northern climates you know that walking or jogging in the snow and ice is NOT fun. What about when it's raining? Scratch exercise off the list!
A home treadmill can be one of the best exercise comforts around because you can use it regardless of the weather or time of day.
AND you can also exercise in any type of clothing that you want (no worrying about wearing that ratty t-shirt to the gym!).
#5: By Using the Large Muscles in Your Legs, A Treadmill Helps You Burn MAJOR FAT Calories
A recent Woman's World article made the startling claim that, contrary to popular belief, gentle walking is one of the BEST ways to burn fat!
Why?
It seems that gentle walking allows your body to go STRAIGHT to the fat stores for energy instead of first depleting your sugar (glycogen) stores (used by your body for quick energy).
Not only that, there's been countless studies including one by the American Medical Association, that rank a treadmill as the #1 cardiovascular machine for losing weight and burning calories.
Working the larger muscles in your legs burns maximum calories which means more weight lost. You can even increase your calories-burned by walking uphill which uses even more muscles!
Given all their benefits it's no wonder that treadmill sales have continued to skyrocket over the past five years with more and more people starting their own fitness and weight loss programs at home.
So if you want to lose weight and get into great shape, a treadmill can be an excellent investment to help you to achieve your goals. No matter what you decide be sure to have fun and make your health a priority!
ABOUT THE AUTHOR
Kathryn O'Neill is the chief editor for Treadmill Review
For more buying tips, treadmill brand reviews, and best buys visit http://www.treadmillreview.net
5 Easy Steps To Help You Lose Weight
Labels:
Weight
1 comments
by: Amie Grelowski
When loosing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives. The following steps are easy and practical ways to get you on the track to loosing weight and feeling better.
1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally. It also helps you feel your best---many of the common daily headaches and fatigues we experience can result from a lack of water intake.
2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. It not only boosts energy for the long day ahead, but keeps your metabolism regulated. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it.
3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. The best way to be loyal to physical activity is to work it into each day. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy. Mix it up so that you don't get bored with it. Soon, you will not only get used to it, but you will feel better too!
4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions. Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. The important thing is to eat a variety of foods. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white.
5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop-it also helps us savour and enjoy the food we do eat.
Essential to loosing weight is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention.
ABOUT THE AUTHOR
Amie Grelowski writes for Hoodia-Dietpills.com (
http://www.hoodia-dietpills.com). Learn more about Hoodia Gordonii
products at http://www.hoodia-dietpills.com/what-is-hoodia-gordonii.htm
When loosing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives. The following steps are easy and practical ways to get you on the track to loosing weight and feeling better.
1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally. It also helps you feel your best---many of the common daily headaches and fatigues we experience can result from a lack of water intake.
2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. It not only boosts energy for the long day ahead, but keeps your metabolism regulated. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it.
3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. The best way to be loyal to physical activity is to work it into each day. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy. Mix it up so that you don't get bored with it. Soon, you will not only get used to it, but you will feel better too!
4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions. Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. The important thing is to eat a variety of foods. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white.
5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop-it also helps us savour and enjoy the food we do eat.
Essential to loosing weight is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention.
ABOUT THE AUTHOR
Amie Grelowski writes for Hoodia-Dietpills.com (
http://www.hoodia-dietpills.com). Learn more about Hoodia Gordonii
products at http://www.hoodia-dietpills.com/what-is-hoodia-gordonii.htm
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