A Weight Loss Plan Which Is Fun To Implement
Word Count:
592
Summary:
Now I am not sure about you, but I find it so hard to diet and to lose weight. The weight loss programs and diets that I have tried are just so boring. They are also very hard to implement as they are asking me to give up foods which I know that I will not be able to. What we need is a weight loss program which is actually fun to implement.
Keywords:
weight loss, lose weight, best diet, diet, lose weight quickly, fat, weight loss program
Article Body:
Now I am not sure about you, but I find it so hard to diet and to lose weight. The weight loss programs and diets that I have tried are just so boring. They are also very hard to implement as they are asking me to give up foods which I know that I will not be able to. What we need is a weight loss program which is actually fun to implement.
My name is Steve Hill. My own weight problems began when my parents decided to turn vegetarian. I was eleven years of age at the time and basically decided to give it a go as well. My mum cooked the meals you see.
This was twenty-one years ago, at this point there were not many different options of food for people who were vegetarians. I was not at all impressed with the food I was given and missed eating meat in a big way. I would normally be hungry after meals and would then start to eat snack type foods. I only gradually put on more weight and people did not really comment for a couple of years.
As soon as people did notice, it was like a vicious circle. They would taunt me at school, I would come home all depressed and would then comfort eat, to make myself feel better.
A few years ago I went about looking for ways to help me to lose weight. I tried many diets but without success. I have to say it was not that anything was wrong with the actual diet, it was that, that particular diet did not suit me.
I am the type of person who needs to enjoy something to keep my interest in it. This is why I found school a struggle. Well that is my excuse anyway.
The Fun Way To Lose Weight
On a Saturday night a few years ago, I went out for a few beers with a good friend of mine (Dave). We were having a good chat during which I told him about my mission to lose weight. I explained about how as yet, I had not found a suitable weight loss program.
Dave suggested that I should take up a sport, something competitive which I could get my teeth into. I thought about what he had said and agreed that this could be the way to go.
I asked him if he would like a game of tennis three or four times a week. Dave stated that this might be a bit much as he played six a side football twice a week.
He did not want to let me down however, and then asked if I would like to join his six a side team. I will give it a go, I replied.
I came home rather drunk, but also rather pleased with myself. I now had a weight loss plan which I was sure would work. There will be no quick fix, however this amount of exercise, over a sustained period of time, must have a positive affect on my weight, my fitness and my health.
With this program, I am also able to basically eat what I want, when I want.
It did take quite a while as I had predicted, to reach a weight I was happy with. This was not a problem however, as I was having fun on the way.
I continue to play not only tennis and football, but many sports. This is no longer to lose weight but because I enjoy it.
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Friday, March 18, 2011
Thursday, March 17, 2011
A Simple To Follow Weight Loss Program
A Simple To Follow Weight Loss Program
Word Count:
538
Summary:
This article gives free tips and advice about how to lose weight. Dieting does not need to be a choir, however many of the weight loss programs that are available make it this way. During the article, I describe an easy to follow diet or weight loss program which has helped me to reach a weight that I am now happy and feel comfortable with.
Keywords:
weight loss, lose weight, best diet, diet, lose weight quickly, fat, weight loss program
Article Body:
This article gives free tips and advice about how to lose weight. Dieting does not need to be a choir, however many of the weight loss programs that are available make it this way. During the article, I describe an easy to follow diet or weight loss program which has helped me to reach a weight that I am now happy and feel comfortable with.
My background
My name is Steve Hill and I struggled to keep my weight under control for the first twenty-two years of my life. I was often teased at school and found it very hard to meet girls as I believed that there would be no way, that they would want to date somebody as fat as myself.
I was a very negative person and I frequently felt stressed and depressed. I often felt sorry for myself and would feel envious of other people who seemed fit, healthy and happy. During these periods of depression, I would often comfort eat to make myself feel better. I love food and this would temporarily help. The problem I found was that if I ate food for ten minutes, I would feel a sense of guilt for around two hours.
Like many people who are over-weight, I was not happy this way and often looked into different types of weight loss plan or diets. Maybe it is just me, but they seem so unrealistic and for somebody like myself impossible to follow. I needed a simple, easy to follow weight loss program.
The solution to my weight problem
The first thing I had to do was to be honest with myself. I asked myself a series of questions:
Why are you over-weight?
I do not eat the right types of food and I rarely exercise.
How determined are you to lose weight?
Very determined.
Are you willing for this to be a long term project, or are you looking for a quick fix?
The quicker the better, however I realise that crash diets do not work and end up causing more harm than good.
Do you feel you have enough self-discipline to succeed?
I am not sure but I will have to have, to reach my target weight.
The weight loss plan
These are the things I must do:
Eat three healthy meals a day.
Exercise more. This will be achieved by leaving the car at home more often and by walking to certain places, such as my children's school. I will also take the children to play sports like football and tennis, as often as I can.
Fight the demons in my head who constantly tempt me into eating.
These are the things I must not do:
Snack in between meals.
Eat too many take-aways, I will basically allow myself one a week.
Lie to other people or even myself about what I have eaten.
This sounds so simple and is very easy to follow. I have to admit that it is not that easy to carry off, especially not being able to snack between meals. With determination you can succeed and the sense of happiness and pride you will feel when you reach a weight you are happy with, will make it all worthwhile.
Word Count:
538
Summary:
This article gives free tips and advice about how to lose weight. Dieting does not need to be a choir, however many of the weight loss programs that are available make it this way. During the article, I describe an easy to follow diet or weight loss program which has helped me to reach a weight that I am now happy and feel comfortable with.
Keywords:
weight loss, lose weight, best diet, diet, lose weight quickly, fat, weight loss program
Article Body:
This article gives free tips and advice about how to lose weight. Dieting does not need to be a choir, however many of the weight loss programs that are available make it this way. During the article, I describe an easy to follow diet or weight loss program which has helped me to reach a weight that I am now happy and feel comfortable with.
My background
My name is Steve Hill and I struggled to keep my weight under control for the first twenty-two years of my life. I was often teased at school and found it very hard to meet girls as I believed that there would be no way, that they would want to date somebody as fat as myself.
I was a very negative person and I frequently felt stressed and depressed. I often felt sorry for myself and would feel envious of other people who seemed fit, healthy and happy. During these periods of depression, I would often comfort eat to make myself feel better. I love food and this would temporarily help. The problem I found was that if I ate food for ten minutes, I would feel a sense of guilt for around two hours.
Like many people who are over-weight, I was not happy this way and often looked into different types of weight loss plan or diets. Maybe it is just me, but they seem so unrealistic and for somebody like myself impossible to follow. I needed a simple, easy to follow weight loss program.
The solution to my weight problem
The first thing I had to do was to be honest with myself. I asked myself a series of questions:
Why are you over-weight?
I do not eat the right types of food and I rarely exercise.
How determined are you to lose weight?
Very determined.
Are you willing for this to be a long term project, or are you looking for a quick fix?
The quicker the better, however I realise that crash diets do not work and end up causing more harm than good.
Do you feel you have enough self-discipline to succeed?
I am not sure but I will have to have, to reach my target weight.
The weight loss plan
These are the things I must do:
Eat three healthy meals a day.
Exercise more. This will be achieved by leaving the car at home more often and by walking to certain places, such as my children's school. I will also take the children to play sports like football and tennis, as often as I can.
Fight the demons in my head who constantly tempt me into eating.
These are the things I must not do:
Snack in between meals.
Eat too many take-aways, I will basically allow myself one a week.
Lie to other people or even myself about what I have eaten.
This sounds so simple and is very easy to follow. I have to admit that it is not that easy to carry off, especially not being able to snack between meals. With determination you can succeed and the sense of happiness and pride you will feel when you reach a weight you are happy with, will make it all worthwhile.
Monday, March 14, 2011
A Lot Of People Diet To Lose Weight These Days
A Lot Of People Diet To Lose Weight These Days
Word Count:
419
Summary:
When we chose to change our eating habits, we usually diet to lose weight. Sometimes we may have health issues, such as high cholesterol, which is what leads us to eat healthier.
Often times we diet to lose weight because as we are overweight and realize that our eating habits may have gotten in this predicament to begin with.
It is possible to just exercise and lose weight, but sooner or later the person will not lose any more weight without changing eating habits as w...
Keywords:
diet, health, fitness program, weight loss, vitamins, vitamin B12
Article Body:
When we chose to change our eating habits, we usually diet to lose weight. Sometimes we may have health issues, such as high cholesterol, which is what leads us to eat healthier.
Often times we diet to lose weight because as we are overweight and realize that our eating habits may have gotten in this predicament to begin with.
It is possible to just exercise and lose weight, but sooner or later the person will not lose any more weight without changing eating habits as well. Most of the time it is the other way around; people diet, that is they count carbohydrates, fat grams, or calories, somehow limiting their food intake to reach weight loss goals.
Even though every source you read on diet to lose weight encourages combining the diet plan with exercise, not everyone does this right away. Of course, it is ideal to diet and exercise from the beginning of a diet plan, some people may feel overwhelmed by taking on too much change at once, if exercise has not been a part of their life.
There are quite a few online support sites to visit, that have a multitude of information for anyone looking to diet to lose weight. Some diets work better for some than others, for instance, the Atkins diet required quite a drastic cut in carbohydrates, which may not be an appropriate diet to lose weight for everyone.
The South Beach Diet is a popular diet to lose weight because it allows dieters to eat many of the foods they eat anyway and is not quite as restrictive as others. There are also weight loss systems such as Jenny Craig, the LA Weight Loss Center, or Curves for Women.
All of these programs are great and offer a good deal of support for anyone who wants to diet to lose weight. Exercise is encouraged, and for the Curves for Women plan, it is the central part of the program.
When you do decide to diet to lose weight, be sure you visit with your healthcare provider first before beginning your program, especially if you have quite a bit of weight to lose, or if you have health issues that may be of concern. Exercise should not be contraindicated for anyone and can be tailored for each individual dieter’s specific needs.
You diet to lose weight, but you must also incorporate exercise into your plan. You will gain greater health, and also be able to maintain your diet and fitness goals.
Word Count:
419
Summary:
When we chose to change our eating habits, we usually diet to lose weight. Sometimes we may have health issues, such as high cholesterol, which is what leads us to eat healthier.
Often times we diet to lose weight because as we are overweight and realize that our eating habits may have gotten in this predicament to begin with.
It is possible to just exercise and lose weight, but sooner or later the person will not lose any more weight without changing eating habits as w...
Keywords:
diet, health, fitness program, weight loss, vitamins, vitamin B12
Article Body:
When we chose to change our eating habits, we usually diet to lose weight. Sometimes we may have health issues, such as high cholesterol, which is what leads us to eat healthier.
Often times we diet to lose weight because as we are overweight and realize that our eating habits may have gotten in this predicament to begin with.
It is possible to just exercise and lose weight, but sooner or later the person will not lose any more weight without changing eating habits as well. Most of the time it is the other way around; people diet, that is they count carbohydrates, fat grams, or calories, somehow limiting their food intake to reach weight loss goals.
Even though every source you read on diet to lose weight encourages combining the diet plan with exercise, not everyone does this right away. Of course, it is ideal to diet and exercise from the beginning of a diet plan, some people may feel overwhelmed by taking on too much change at once, if exercise has not been a part of their life.
There are quite a few online support sites to visit, that have a multitude of information for anyone looking to diet to lose weight. Some diets work better for some than others, for instance, the Atkins diet required quite a drastic cut in carbohydrates, which may not be an appropriate diet to lose weight for everyone.
The South Beach Diet is a popular diet to lose weight because it allows dieters to eat many of the foods they eat anyway and is not quite as restrictive as others. There are also weight loss systems such as Jenny Craig, the LA Weight Loss Center, or Curves for Women.
All of these programs are great and offer a good deal of support for anyone who wants to diet to lose weight. Exercise is encouraged, and for the Curves for Women plan, it is the central part of the program.
When you do decide to diet to lose weight, be sure you visit with your healthcare provider first before beginning your program, especially if you have quite a bit of weight to lose, or if you have health issues that may be of concern. Exercise should not be contraindicated for anyone and can be tailored for each individual dieter’s specific needs.
You diet to lose weight, but you must also incorporate exercise into your plan. You will gain greater health, and also be able to maintain your diet and fitness goals.
Saturday, March 12, 2011
A Fitness Routine for Six Pak Abs
A Fitness Routine for Six Pak Abs
Word Count:
781
Summary:
The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.
Keywords:
diet, fitness, men's fitness, women's fitness, fitness tips, workout, weightlifting, running, abs, six-pack abs
Article Body:
The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.
CRUNCHES
Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.
SIT UPS
Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.
LEG LIFTS
Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.
JACKKNIFE SIT UPS
This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.
V UPS
This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.
Word Count:
781
Summary:
The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.
Keywords:
diet, fitness, men's fitness, women's fitness, fitness tips, workout, weightlifting, running, abs, six-pack abs
Article Body:
The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.
CRUNCHES
Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.
SIT UPS
Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.
LEG LIFTS
Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.
JACKKNIFE SIT UPS
This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.
V UPS
This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.
Thursday, March 10, 2011
A Few Simple Tips To Lose Weight
A Few Simple Tips To Lose Weight
Word Count:
221
Summary:
Some people may recommend eating less to lose weight, and in some cases eating less is a key component of losing weight, but in most cases, eating is a necessity if one wishes to lower their own weight.
Keywords:
fat, weight loss, diet, tips
Article Body:
Weight loss is a tough result to obtain regardless of weight or level of physical fitness. There are many different ways to lose weight, some more unhealthy than others, but the ones that work are most times the most complicated to pull off.
Some people may recommend eating less to lose weight, and in some cases eating less is a key component of losing weight, but in most cases, eating is a necessity if one wishes to lower their own weight. Without food and the calories they supply, your body has no energy to burn and in turn will turn your existing muscle into fat. In order to lose weight you must make a commitment, a commitment that must not be broken if you desire results.
Do not misconstrue this for the idea that you can never indulge during your diet, but just be sure that you have set reasonable limits for yourself that you are ready to commit to. If you are on a strict diet, a "cheat" meal here and there will go a long way to keeping you happy.
To be successful in achieving your goal of weight loss: set multiple, smaller, more easily attainable goals for yourself. These will keep you self motivated and more likely to obtaining your overall goal of a happier and healthier life.
Word Count:
221
Summary:
Some people may recommend eating less to lose weight, and in some cases eating less is a key component of losing weight, but in most cases, eating is a necessity if one wishes to lower their own weight.
Keywords:
fat, weight loss, diet, tips
Article Body:
Weight loss is a tough result to obtain regardless of weight or level of physical fitness. There are many different ways to lose weight, some more unhealthy than others, but the ones that work are most times the most complicated to pull off.
Some people may recommend eating less to lose weight, and in some cases eating less is a key component of losing weight, but in most cases, eating is a necessity if one wishes to lower their own weight. Without food and the calories they supply, your body has no energy to burn and in turn will turn your existing muscle into fat. In order to lose weight you must make a commitment, a commitment that must not be broken if you desire results.
Do not misconstrue this for the idea that you can never indulge during your diet, but just be sure that you have set reasonable limits for yourself that you are ready to commit to. If you are on a strict diet, a "cheat" meal here and there will go a long way to keeping you happy.
To be successful in achieving your goal of weight loss: set multiple, smaller, more easily attainable goals for yourself. These will keep you self motivated and more likely to obtaining your overall goal of a happier and healthier life.
Monday, March 7, 2011
8 Ways To Create Balance To Achieve Lasting Weight Loss
8 Ways To Create Balance To Achieve Lasting Weight Loss
Word Count:
1124
Summary:
Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance he...
Keywords:
weight loss, increase metabolism, wellness, health, fitness, diet
Article Body:
Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake, increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.
1. Eat more frequently during the day-
Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. It’s best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.
2. Watch portion sizes-
Appropriate portion sizes are still quite misunderstood. Most Americans are eating 2-3 times the recommended portion sizes. Limit your grains, cereals, pastas, and rice to ½ - 1 cup serving sizes. Keep meat, poultry and fish to 4-ounce portion sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes, they eat up to 56% more calories without realizing it. To add insult to injury, our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.
3. Eat the right fats-
Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most Americans are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3’s are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts, and ground flax seeds.
4. Increase fruits and vegetables-
Fruits and vegetables are not only packed with important vitamins, minerals, and antioxidants, they are also loaded in fiber and low in calories. Include 5-8 fruits and vegetables every day. This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example, let’s take a sample steak dinner.
Original meal:
8 ounce steak
Whole baked potato with fixings
½ cup steamed broccoli
Meal Makeover:
4 ounce steak
½ baked potato with fixings
½ cup steamed broccoli
Side salad with mixed greens, tomatoes, and 1 tbsp light vinaigrette dressing
By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.
5. Eat when you’re hungry, stop when you’re full-
Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. It’s common for all of us to do this from time to time. However, it’s time to check in with yourself and see how often you are falling into these food patterns. Listen to your body, it will tell you when you are physically ready for food and when you are ready to stop.
6. Exercise regularly-
I know, this isn’t anything you haven’t heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.
7. Limit sugar-
Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories, it also causes insulin spikes leading you to store more calories as fat, it stimulates your appetite, and is a major food trigger for emotional eaters. However, it doesn’t mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar. Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice-cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.
8. Pamper yourself regularly-
Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of. This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better. When you start to do other things that make you feel good on a regular basis such as taking a hot bath, going for a walk, having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well. Over time this will decrease the constant urge to use food. You can’t expect to have a bad day, go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.
© 2005, Meri Raffetto
Word Count:
1124
Summary:
Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance he...
Keywords:
weight loss, increase metabolism, wellness, health, fitness, diet
Article Body:
Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake, increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.
1. Eat more frequently during the day-
Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. It’s best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.
2. Watch portion sizes-
Appropriate portion sizes are still quite misunderstood. Most Americans are eating 2-3 times the recommended portion sizes. Limit your grains, cereals, pastas, and rice to ½ - 1 cup serving sizes. Keep meat, poultry and fish to 4-ounce portion sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes, they eat up to 56% more calories without realizing it. To add insult to injury, our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.
3. Eat the right fats-
Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most Americans are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3’s are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts, and ground flax seeds.
4. Increase fruits and vegetables-
Fruits and vegetables are not only packed with important vitamins, minerals, and antioxidants, they are also loaded in fiber and low in calories. Include 5-8 fruits and vegetables every day. This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example, let’s take a sample steak dinner.
Original meal:
8 ounce steak
Whole baked potato with fixings
½ cup steamed broccoli
Meal Makeover:
4 ounce steak
½ baked potato with fixings
½ cup steamed broccoli
Side salad with mixed greens, tomatoes, and 1 tbsp light vinaigrette dressing
By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.
5. Eat when you’re hungry, stop when you’re full-
Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. It’s common for all of us to do this from time to time. However, it’s time to check in with yourself and see how often you are falling into these food patterns. Listen to your body, it will tell you when you are physically ready for food and when you are ready to stop.
6. Exercise regularly-
I know, this isn’t anything you haven’t heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.
7. Limit sugar-
Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories, it also causes insulin spikes leading you to store more calories as fat, it stimulates your appetite, and is a major food trigger for emotional eaters. However, it doesn’t mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar. Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice-cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.
8. Pamper yourself regularly-
Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of. This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better. When you start to do other things that make you feel good on a regular basis such as taking a hot bath, going for a walk, having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well. Over time this will decrease the constant urge to use food. You can’t expect to have a bad day, go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.
© 2005, Meri Raffetto
Saturday, March 5, 2011
7 Weight Loss Tips for Kids and Their Families
7 Weight Loss Tips for Kids and Their Families
Word Count:
488
Summary:
Many parents are being told to put their kids on a diet or risk that they will develop serious health problems. But what is the best way to get a child to lose weight and keep it off?
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Here is a sure-fire list of diet dos and don'ts to help your family triumph over obesity:
1. Be a ‘healthy’ role model. The number one thing that parents can do is to be a good role model for their children, Parents so often unknowingly set their kids up for failure. If there are chips, cookies and Twinkies and no fruit or vegetables when your kids look for snacks, how can they succeed? Line your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, easy things for kids to snack on besides ‘junk food’.
In a 2000 survey conducted by the CDC, close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily -- not good role-model behavior.
2. Be positive. Don’t tell your child to ‘lose weight’ say, 'Let's be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the ones that you should limit eating. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat this or that.' Instead of saying, 'We have to exercise,' say, 'Lets go to the park.' Use positive words and phrases when talking with your kid.
3. Make healthy eating a family affair. Create family meals together and for the entire family. Do not single out an overweight family member with special diet food. Your entire family can benefit form healthy eating regardless of weight.
A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don't.
4. Avoid portion distortion. When serving food you must use portion control, buffet-type or family-style situations tends to promote overeating. Fill up on salads and cooked vegetables at meals and always wait 10-15 minutes before having a second helping. Second helpings should only be taken if truly hungry.
5. Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk, low-fat yogurt with a granola or breakfast bar, or an English muffin with peanut butter, rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.
6. Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
7. Try again. Weight loss and healthy eating is not easy. There will be times when you and your family will struggle with this new lifestyle. It is important to keep trying. Failure is certain if you are not trying.
Word Count:
488
Summary:
Many parents are being told to put their kids on a diet or risk that they will develop serious health problems. But what is the best way to get a child to lose weight and keep it off?
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Here is a sure-fire list of diet dos and don'ts to help your family triumph over obesity:
1. Be a ‘healthy’ role model. The number one thing that parents can do is to be a good role model for their children, Parents so often unknowingly set their kids up for failure. If there are chips, cookies and Twinkies and no fruit or vegetables when your kids look for snacks, how can they succeed? Line your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, easy things for kids to snack on besides ‘junk food’.
In a 2000 survey conducted by the CDC, close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily -- not good role-model behavior.
2. Be positive. Don’t tell your child to ‘lose weight’ say, 'Let's be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the ones that you should limit eating. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat this or that.' Instead of saying, 'We have to exercise,' say, 'Lets go to the park.' Use positive words and phrases when talking with your kid.
3. Make healthy eating a family affair. Create family meals together and for the entire family. Do not single out an overweight family member with special diet food. Your entire family can benefit form healthy eating regardless of weight.
A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don't.
4. Avoid portion distortion. When serving food you must use portion control, buffet-type or family-style situations tends to promote overeating. Fill up on salads and cooked vegetables at meals and always wait 10-15 minutes before having a second helping. Second helpings should only be taken if truly hungry.
5. Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk, low-fat yogurt with a granola or breakfast bar, or an English muffin with peanut butter, rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.
6. Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
7. Try again. Weight loss and healthy eating is not easy. There will be times when you and your family will struggle with this new lifestyle. It is important to keep trying. Failure is certain if you are not trying.
7 Top Foods to Include in your Kid’s Diet
7 Top Foods to Include in your Kid’s Diet
Word Count:
389
Summary:
Have you ever wondered what foods should I feed my Kid to promote health and weight management?
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Here is a list of the top 7 healthiest foods to feed your kid and why it’s so healthy:
1. Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber. Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!
2. Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though. A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!
3. Broccoli: it is one of the best vegetables for anyone, especially growing kids. It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins. If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.
4. Protein: One size does not fit all when it comes to protein. The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.
5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Choose grain products with the words “whole”, “unbleached” and “intact” or “ground”.
6. Nut Butters: Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack.
7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness!
Word Count:
389
Summary:
Have you ever wondered what foods should I feed my Kid to promote health and weight management?
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Here is a list of the top 7 healthiest foods to feed your kid and why it’s so healthy:
1. Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber. Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!
2. Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though. A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!
3. Broccoli: it is one of the best vegetables for anyone, especially growing kids. It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins. If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.
4. Protein: One size does not fit all when it comes to protein. The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.
5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Choose grain products with the words “whole”, “unbleached” and “intact” or “ground”.
6. Nut Butters: Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack.
7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness!
Friday, March 4, 2011
7 Tips to Help Your Kid Develop a Positive Self-Image
7 Tips to Help Your Kid Develop a Positive Self-Image
Word Count:
243
Summary:
The adolescent and teenage years is often considered the most difficult years in life, especially for an overweight teen. Many peers of overweight children do not accept them further fostering negative self-perception. Research shows that parents who nurture a positive attitude and actively show their children qualities of resilience and optimism make dramatic differences that continue into successful healthy adult years.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Try these 7 tips to foster optimism and resilience in your overweight child:
1) Believe in your Children. Assure your children that you are on their side and that you expect then to be the best person that they can be, although you don’t expect them to be the best at anything. No one is perfect.
2) Find other adults who believe in your children. Teachers, aunts, uncles, neighbors and friends can help you make a positive difference for you overweight child. Other adults that can see beyond the weight and also believe in your child can help your child take control of their lives.
3) Encourage your children to stay interested in activities. Let them know that their interests are valuable and deserve to be developed, whatever it is.
4) Celebrate your children’s winning experiences and help them to accept defeats graciously. Let your child know that you appreciate their efforts and positive attitude win or lose. Positive attitude and effort is for more important than victory.
5) Encourage upbeat conversations about the future. Assume they are going to college and thinking about good careers. Let your child know that you believe they are capable.
6) Be a role model for perseverance. Be sure your children hear you say that some tasks are difficult, but that you are not a quitter.
7) Facilitate family fun and laughter. A family that can joke, laugh, and lighten up their day’s with humor can help to prevent negativity and tension.
Word Count:
243
Summary:
The adolescent and teenage years is often considered the most difficult years in life, especially for an overweight teen. Many peers of overweight children do not accept them further fostering negative self-perception. Research shows that parents who nurture a positive attitude and actively show their children qualities of resilience and optimism make dramatic differences that continue into successful healthy adult years.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Try these 7 tips to foster optimism and resilience in your overweight child:
1) Believe in your Children. Assure your children that you are on their side and that you expect then to be the best person that they can be, although you don’t expect them to be the best at anything. No one is perfect.
2) Find other adults who believe in your children. Teachers, aunts, uncles, neighbors and friends can help you make a positive difference for you overweight child. Other adults that can see beyond the weight and also believe in your child can help your child take control of their lives.
3) Encourage your children to stay interested in activities. Let them know that their interests are valuable and deserve to be developed, whatever it is.
4) Celebrate your children’s winning experiences and help them to accept defeats graciously. Let your child know that you appreciate their efforts and positive attitude win or lose. Positive attitude and effort is for more important than victory.
5) Encourage upbeat conversations about the future. Assume they are going to college and thinking about good careers. Let your child know that you believe they are capable.
6) Be a role model for perseverance. Be sure your children hear you say that some tasks are difficult, but that you are not a quitter.
7) Facilitate family fun and laughter. A family that can joke, laugh, and lighten up their day’s with humor can help to prevent negativity and tension.
7 Tips to Health and Weight Loss 4 Kids
7 Tips to Health and Weight Loss 4 Kids
Word Count:
377
Summary:
Try these 7 easy tips to promote health and weight loss for your kids.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
1 Role Model –Your heath and weight directly effect your child’s health and weight. Children with just one overweight parent have a 25% risk of becoming an overweight or obese adult. If both parents are overweight the risk of becoming an overweight adult jumps to 50%.
2 Be Positive- No one enjoys receiving negative feedback. Talk to your child with compassion and encouragement. Instead of saying, 'Lose weight', say, 'Let's be healthy and start taking care of our bodies'. Focus on the foods you can eat, not the ones that you cannot. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat that.'
3 Make healthy eating a family affair - A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. Children who report frequent family dinners have healthier diets than their peers who don't, the study showed. Also fill your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, and things for everyone to snack on.
4 Eat Breakfast – A breakfast that consists of protein, starch and fat will keep your children more alert during school. Studies have shown that weight loss is much more difficult in people who skip breakfast.
5 Make time for physical activity - Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
6 Don't say diet - Put your child on any diet and you are setting them up for an eating disorder - whether binge eating or closet eating or another type of disorder. Lifestyle changes have proven to be the most effective to lose weight and keep it off.
7 Avoid portion distortion - When serving the food try to portion out meal on dishes and avoid buffet-type or family-style eating. When exposed to so much food it is easy for your eyes to be bigger than your stomach. Resist the first temptation to have seconds then check in with yourself to see if you are really hungry.
Word Count:
377
Summary:
Try these 7 easy tips to promote health and weight loss for your kids.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
1 Role Model –Your heath and weight directly effect your child’s health and weight. Children with just one overweight parent have a 25% risk of becoming an overweight or obese adult. If both parents are overweight the risk of becoming an overweight adult jumps to 50%.
2 Be Positive- No one enjoys receiving negative feedback. Talk to your child with compassion and encouragement. Instead of saying, 'Lose weight', say, 'Let's be healthy and start taking care of our bodies'. Focus on the foods you can eat, not the ones that you cannot. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat that.'
3 Make healthy eating a family affair - A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. Children who report frequent family dinners have healthier diets than their peers who don't, the study showed. Also fill your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, and things for everyone to snack on.
4 Eat Breakfast – A breakfast that consists of protein, starch and fat will keep your children more alert during school. Studies have shown that weight loss is much more difficult in people who skip breakfast.
5 Make time for physical activity - Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
6 Don't say diet - Put your child on any diet and you are setting them up for an eating disorder - whether binge eating or closet eating or another type of disorder. Lifestyle changes have proven to be the most effective to lose weight and keep it off.
7 Avoid portion distortion - When serving the food try to portion out meal on dishes and avoid buffet-type or family-style eating. When exposed to so much food it is easy for your eyes to be bigger than your stomach. Resist the first temptation to have seconds then check in with yourself to see if you are really hungry.
Thursday, March 3, 2011
7 Tips on How to Not Let Stress Affect Your Weight
7 Tips on How to Not Let Stress Affect Your Weight
Word Count:
351
Summary:
Is stress affecting your weight loss battle?
Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Is stress affecting your weight loss battle?
Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed, therefore I eat." Many people complain that they overeat in response to workplace or personal stress. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.
1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted.
2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.
3. Enlist a friend's help - ideally one who also is tempted by stress-related cravings. When you feel like eating, write him/her a quick note or make a phone call.
4. Keep yourself nourished. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.
5. Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating."
6. Physically remove tempting food items from your home or office. Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating.
7. Take time for yourself every day. Whether it's 10 minutes to reflect and relax, or whether it's some fun activity that will revitalize you, it's critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress everyday!
Word Count:
351
Summary:
Is stress affecting your weight loss battle?
Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
Is stress affecting your weight loss battle?
Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed, therefore I eat." Many people complain that they overeat in response to workplace or personal stress. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.
1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted.
2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.
3. Enlist a friend's help - ideally one who also is tempted by stress-related cravings. When you feel like eating, write him/her a quick note or make a phone call.
4. Keep yourself nourished. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.
5. Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating."
6. Physically remove tempting food items from your home or office. Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating.
7. Take time for yourself every day. Whether it's 10 minutes to reflect and relax, or whether it's some fun activity that will revitalize you, it's critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress everyday!
Tuesday, March 1, 2011
7 Calorie Burning Tips
7 Calorie Burning Tips
Word Count:
561
Summary:
These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
Word Count:
561
Summary:
These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
Article Body:
These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
Monday, February 28, 2011
7,389,432 Weight Loss Tips Guaranteed To Help You Lose Weight!
7,389,432 Weight Loss Tips Guaranteed To Help You Lose Weight!
Word Count:
889
Summary:
Everywhere you turn, everybody's got a weight loss tip. There's a new diet in the magazine at the supermarket, and a new pill advertised on TV. What should you believe?
Keywords:
weight loss, diet, health, fitness, weight loss products, diet aids
Article Body:
Copyright 2006 Donovan Baldwin
A week or so ago, I was in the check-out line at the supermarket and saw a blurb on the cover of a magazine. The headline read: "Breakthrough! FAT LOSS VITAMIN!", and the text beneath it said, "95% of us don't get enough. Safely boost your intake and:
*Lose 5 lbs a week!
*Burn 30% more fat every day!
The magazine was Woman's World.
Being in the business of health, fitness, diet and weight loss, this claim intrigued me so I threw a copy of the magazine in the buggy, and read the article when I got home.
Very briefly, here's what the article had to say: Most people don't get enough Vitamin C, and Vitamin C can help your body burn more fat.
Now, this was interesting, and since I believe most people don't get the nutrients they need, I was willing to go along with the idea of increasing your normal intake of Vitamin C, either by increasing the amount of things such as orange juice, which is good for you anyway and it contains a lot of Vitamin C, or by use of Vitamin C supplements.
The information in the article made sense, and, when I did a little independent online investigation, I found that apparently the article was reasonably accurate. I don't have a particular problem with the information in this article, and agree that increasing Vitamin C could help someone lose weight.
This brings us to the slightly exaggerated title of this article.
Everyday, it seems we are bombarded with all these claims about weight loss, fat loss, diets and health. One person says their pill will deal with cortisol, which is the cause of weight gain. Another says their diet will "melt" the fat. Someone else wants to hypnotize you, and that will do the trick. The covers of many other magazines at the checkout on the day I bought my magazine had different tips, hints, diets, and weight loss solutions.
All these people can't be telling the truth, can they?
Is weight gain the result of cortisol, poor diet, lack of exercise, not enough Vitamin C, lack of sleep, stress, too much beer, or just bad genes?
Actually, the answer to both questions is, "Yes...sort of..."
The actual biological process by which people get fat is known. The solution is also known, and it doesn't have much to do with Vitamin C, cortisol, genes, or a lot of other things...directly.
A runner who wishes to run faster gets there by training at running and trying to run faster. However, that runner can also strengthen his or her legs by using weight training. They can improve their performance, or perhaps reach their goal faster, by eating a certain type of diet...maybe even making changes in that diet at different points of their training or competition schedule. If stress is inhibiting their performance, learning to meditate might help them put that stress behind them or at least relieve it enough so that their times improve. If their home life or work schedule is such that it interferes with their training, rest, or nutrition schedules, then making a change in those areas may improve their athletic performance.
Even so, the main thing in their running training is...running! Everything else just helps with the speed of development or the amount of progress that is ultimately made.
The same thing applies to most weight loss situations and so-called solutions. Increasing physical activity and eating reasonably are the two major things that bring about healthy, permanent weight loss. If, in your exercise program, you choose to supplement with Vitamin C, or get more sleep, or take something which reduces the effects of cortisol, or quit your job because it interferes with your weight loss program, then you will probably enhance the results. You will lose more weight over time, lose the weight a bit faster, or just find the whole process easier. However, the major portion of the weight loss (and improved health and enjoyment of life), comes from the basics of exercise and nutrition.
So what about the people who DID lose weight by breathing properly, or taking Vitamin C, or adding Chocolate to their diet?
People are all different, and so are the facts and factors of their lifestyles, education, upbringing, and genetic makeup. Someone who is one dress size bigger than she wants to be may get all the weight loss she needs from increasing HER Vitamin C intake. That does NOT mean that every woman will experience the SAME results. Another woman may need to lose a lot more than one dress size, and taking Vitamin C, while it might help her shed a few pounds and be more healthy overall, will probably NOT produce anywhere near the total results she hopes to achieve. If, however, she IS doing the right things to bring about weight loss, adding the Vitamin C may speed the process a bit and help get her to her goal a little faster,
Just as in the title of this article, the key word in all these claims is "help" whether it is stated or merely implied. True healthy, permanent weight loss will be the result of a combination of activity and nutrition. All the other things, which may certainly be of value, are just helping.
Word Count:
889
Summary:
Everywhere you turn, everybody's got a weight loss tip. There's a new diet in the magazine at the supermarket, and a new pill advertised on TV. What should you believe?
Keywords:
weight loss, diet, health, fitness, weight loss products, diet aids
Article Body:
Copyright 2006 Donovan Baldwin
A week or so ago, I was in the check-out line at the supermarket and saw a blurb on the cover of a magazine. The headline read: "Breakthrough! FAT LOSS VITAMIN!", and the text beneath it said, "95% of us don't get enough. Safely boost your intake and:
*Lose 5 lbs a week!
*Burn 30% more fat every day!
The magazine was Woman's World.
Being in the business of health, fitness, diet and weight loss, this claim intrigued me so I threw a copy of the magazine in the buggy, and read the article when I got home.
Very briefly, here's what the article had to say: Most people don't get enough Vitamin C, and Vitamin C can help your body burn more fat.
Now, this was interesting, and since I believe most people don't get the nutrients they need, I was willing to go along with the idea of increasing your normal intake of Vitamin C, either by increasing the amount of things such as orange juice, which is good for you anyway and it contains a lot of Vitamin C, or by use of Vitamin C supplements.
The information in the article made sense, and, when I did a little independent online investigation, I found that apparently the article was reasonably accurate. I don't have a particular problem with the information in this article, and agree that increasing Vitamin C could help someone lose weight.
This brings us to the slightly exaggerated title of this article.
Everyday, it seems we are bombarded with all these claims about weight loss, fat loss, diets and health. One person says their pill will deal with cortisol, which is the cause of weight gain. Another says their diet will "melt" the fat. Someone else wants to hypnotize you, and that will do the trick. The covers of many other magazines at the checkout on the day I bought my magazine had different tips, hints, diets, and weight loss solutions.
All these people can't be telling the truth, can they?
Is weight gain the result of cortisol, poor diet, lack of exercise, not enough Vitamin C, lack of sleep, stress, too much beer, or just bad genes?
Actually, the answer to both questions is, "Yes...sort of..."
The actual biological process by which people get fat is known. The solution is also known, and it doesn't have much to do with Vitamin C, cortisol, genes, or a lot of other things...directly.
A runner who wishes to run faster gets there by training at running and trying to run faster. However, that runner can also strengthen his or her legs by using weight training. They can improve their performance, or perhaps reach their goal faster, by eating a certain type of diet...maybe even making changes in that diet at different points of their training or competition schedule. If stress is inhibiting their performance, learning to meditate might help them put that stress behind them or at least relieve it enough so that their times improve. If their home life or work schedule is such that it interferes with their training, rest, or nutrition schedules, then making a change in those areas may improve their athletic performance.
Even so, the main thing in their running training is...running! Everything else just helps with the speed of development or the amount of progress that is ultimately made.
The same thing applies to most weight loss situations and so-called solutions. Increasing physical activity and eating reasonably are the two major things that bring about healthy, permanent weight loss. If, in your exercise program, you choose to supplement with Vitamin C, or get more sleep, or take something which reduces the effects of cortisol, or quit your job because it interferes with your weight loss program, then you will probably enhance the results. You will lose more weight over time, lose the weight a bit faster, or just find the whole process easier. However, the major portion of the weight loss (and improved health and enjoyment of life), comes from the basics of exercise and nutrition.
So what about the people who DID lose weight by breathing properly, or taking Vitamin C, or adding Chocolate to their diet?
People are all different, and so are the facts and factors of their lifestyles, education, upbringing, and genetic makeup. Someone who is one dress size bigger than she wants to be may get all the weight loss she needs from increasing HER Vitamin C intake. That does NOT mean that every woman will experience the SAME results. Another woman may need to lose a lot more than one dress size, and taking Vitamin C, while it might help her shed a few pounds and be more healthy overall, will probably NOT produce anywhere near the total results she hopes to achieve. If, however, she IS doing the right things to bring about weight loss, adding the Vitamin C may speed the process a bit and help get her to her goal a little faster,
Just as in the title of this article, the key word in all these claims is "help" whether it is stated or merely implied. True healthy, permanent weight loss will be the result of a combination of activity and nutrition. All the other things, which may certainly be of value, are just helping.
5 Tips for Losing Five Pounds a Week!
5 Tips for Losing Five Pounds a Week!
Word Count:
529
Summary:
Most diets aren’t easy to maintain -- they’re designed to get weight off … not for your personal convenience. And once you go off the diet, the weight comes right back, along with a bit more. Thus, you end up worse off than before. Here are five simple yet sound tips that when followed could easily enable you to lose five pounds, or more, a week!
Keywords:
weight loss, lose weight, fat burning, diet
Article Body:
Copyright 2006 Mike Ramsey
Does any of the following sound familiar?
You desperately want to lose weight, but you’ve tried so many different diets and failed over the years that you’ve grown discouraged.
Let’s face it, most diets aren’t easy to maintain -- they’re designed to get weight off … not for your personal convenience. And once you go off the diet, the weight comes right back, along with a bit more. Thus, you end up worse off than before.
No matter what diet you try – from the cabbage soup diet to the Master Cleanser to low-fat diets such as the Atkins Diet – one of two things usually happens:
• You lose some weight – along with your sanity as life becomes an unbearable drudge of boring food and not enough of it.
• You don’t lose weight because you just cannot stick to that diet.
In either case, you feel bad … discouraged … maybe even like a failure. But, take heart, losing weight is possible. In fact, here are five simple yet sound tips that when followed could easily enable you to lose five pounds, or more, a week!
Tip #1 – Cut the Carbs! Cutting down on your carbohydrate intake, particularly white carbs (that is, carbs from white bread, potatoes, etc.) and instead eating more high quality lean proteins (such as chicken and fish) is a great way to drop a few pounds quickly. But don’t cut carbs completely! You should still eat fibrous carbs, such as berries, spinach and apples.
Tip #2 – Stop Eating Processed Foods! Instead eat more fruits, vegetables and whole grains. Often, people who are used to eating a lot of junk food will discover they can actually a higher quantity of delicious fruits, vegetables and whole grains without gaining any weight.
Tip #3 – Cut Down on Your Sugar Intake! In particular, watch how many sodas or juice drinks you consume. The sugar in these beverages can add up quickly and these drinks aren't filling. You should also watch out for "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. You will also want to be careful about how much sugar you add to coffee and tea.
Tip #4 – Drink More Water! Water naturally helps to suppress your appetite and drinking at least 8 glasses of water a day will help you lose weight and burn fat. On the other hand, if you don't drink enough water every day, your body may store water and fat that you don't need. To determine how much water you should drink: multiply your bodyweight by .66 to get the required number of ounces per day.
Tip #5 – Exercise More Often! The healthiest way to lose weight is to exercise. Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. Plus, excessive sweating from cardio activity, such as running, walking and using aerobic gym equipment, will help you de-bloat and lose inches and pounds quickly.
But a word of caution, if you haven’t exercised in a while be sure to check with your physician first and also be sure to start any exercise program slowly.
Word Count:
529
Summary:
Most diets aren’t easy to maintain -- they’re designed to get weight off … not for your personal convenience. And once you go off the diet, the weight comes right back, along with a bit more. Thus, you end up worse off than before. Here are five simple yet sound tips that when followed could easily enable you to lose five pounds, or more, a week!
Keywords:
weight loss, lose weight, fat burning, diet
Article Body:
Copyright 2006 Mike Ramsey
Does any of the following sound familiar?
You desperately want to lose weight, but you’ve tried so many different diets and failed over the years that you’ve grown discouraged.
Let’s face it, most diets aren’t easy to maintain -- they’re designed to get weight off … not for your personal convenience. And once you go off the diet, the weight comes right back, along with a bit more. Thus, you end up worse off than before.
No matter what diet you try – from the cabbage soup diet to the Master Cleanser to low-fat diets such as the Atkins Diet – one of two things usually happens:
• You lose some weight – along with your sanity as life becomes an unbearable drudge of boring food and not enough of it.
• You don’t lose weight because you just cannot stick to that diet.
In either case, you feel bad … discouraged … maybe even like a failure. But, take heart, losing weight is possible. In fact, here are five simple yet sound tips that when followed could easily enable you to lose five pounds, or more, a week!
Tip #1 – Cut the Carbs! Cutting down on your carbohydrate intake, particularly white carbs (that is, carbs from white bread, potatoes, etc.) and instead eating more high quality lean proteins (such as chicken and fish) is a great way to drop a few pounds quickly. But don’t cut carbs completely! You should still eat fibrous carbs, such as berries, spinach and apples.
Tip #2 – Stop Eating Processed Foods! Instead eat more fruits, vegetables and whole grains. Often, people who are used to eating a lot of junk food will discover they can actually a higher quantity of delicious fruits, vegetables and whole grains without gaining any weight.
Tip #3 – Cut Down on Your Sugar Intake! In particular, watch how many sodas or juice drinks you consume. The sugar in these beverages can add up quickly and these drinks aren't filling. You should also watch out for "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. You will also want to be careful about how much sugar you add to coffee and tea.
Tip #4 – Drink More Water! Water naturally helps to suppress your appetite and drinking at least 8 glasses of water a day will help you lose weight and burn fat. On the other hand, if you don't drink enough water every day, your body may store water and fat that you don't need. To determine how much water you should drink: multiply your bodyweight by .66 to get the required number of ounces per day.
Tip #5 – Exercise More Often! The healthiest way to lose weight is to exercise. Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. Plus, excessive sweating from cardio activity, such as running, walking and using aerobic gym equipment, will help you de-bloat and lose inches and pounds quickly.
But a word of caution, if you haven’t exercised in a while be sure to check with your physician first and also be sure to start any exercise program slowly.
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