How To Calculate How Fast You Can (Really) Lose Weight
By: Anderson A. Anonymous, M.D., Ph.D.
Fat is what you want to lose. Not water, not muscle, and not bone mass.
Despite what you read in supermarket magazines, and despite decades of very sophisticated attempts by medical researchers to find one, there simply isn't any known way for your body to "flush out fat" without burning it, or to "burn it off" without first needing the energy to keep you alive and move you around. (We can dream about finding some such method, but so far liposuction is the only thing that's even close.)
A pound of fat stores 3500 Calories of energy. You can lose that pound only by using-up 3500 Calories more than you eat. For example, if you eat food every day that has only 2000 Calories in it and at the same time use up 2500 Calories living, working, playing, and "running-around" -- and you can do this every day for seven days, you'll lose one pound of fat.
How can you do this?
First, you need a food & nutrition technique that lets you really control the number of Calories you eat -- nothing else works if you can't do that. The method has to eliminate hunger as well as Calories, because no one can stay on a diet that keeps them constantly fighting hunger for long enough to lose enough weight. (Giving you such a method is what this website is all about.)
Second, you need to know how many Calories your body will burn if you don't exercise, and how many more Calories you can burn if you do exercise. (Preview: It's not that much -- see below.)
From this you can calculate about how fast you'll really be able to burn fat.
For the rest of this article, we'll assume you have already read the articles on this site that explain how you can really control the amount of food you eat.
Finding out how many Calories you can burn off in an average day and how much control of this you really have is a three step process:
Here's an example.
1. Calories Used to Just Stay Alive
If you are female, age 30, weigh 200 pounds, and spend the whole day lying down quietly in a warm room, your body will burn about 1850 Calories. (You have no practical control over this calorie-burn rate.)
This is called your Resting Energy Expenditure (REE). It is the minimum amount of energy your body needs in a day.
Note: To recalculate the above example for your own gender, age, & weight, use the method starting on this page. [Use browser "back button" to return here.]
2. Calories Used to Move Around Doing Normal Things
In addition to this REE, add the Calories you'll burn at your normal activity level.
If the same 30 year-old, 200-lb female has an activity level at a basic "office work" level (very light), she will use about 550 additional Calories per day moving around and doing things.
This is called your Activity Energy Expenditure (AEE). It is the amount of energy your body needs to move you around in your normal activities for a day.
This means that her normal daily activities will burn a total of about 2400 Calories daily.
3. Calories Used for Exercise
How many additional Calories can you burn by exercising? (Preview: It's significant, but not earth-shattering.)
It is very unlikely that a normal person can regularly spend more than about one hour per day exercising. (You have a job, probably a family, and certainly quite a few other demands on your time, energy, and commitment.)
(We've heard that there is a "one-in-a-thousand" person who can regularly do two, three, even four hours of voluntary additional exercise daily; but we've never actually met that person and aren't sure he/she really exists. )
If our 200-lb female simply walks briskly outside for one hour every day, She will burn an extra 435-545 Calories. (As her weight drops from 200 pounds, she will burn less because she won't have as much weight to carry.)
Use this table to calculate about how much you would lose at your weight by walking or doing other activities.
This means that our 200-lb, 30 year-old, female office worker can reasonably expect to be able to use up a total of about 2900 Calories every day.
How much weight she will lose, and how fast, will depend on how successful she is at controlling her Calories from food.
For example, if she has an effective technique for controlling food, she will probably be able to eat about 1500 Calories per day indefinitely (meaning with no hunger or food cravings that erode will-power.)
This means she can reasonably create a 1400 Calorie per day deficit; which works out to 2.8 pounds of fat lost per week. ((1400 x 7)/3500) = 2.8)
This is the reasonable rate of weight loss.
About the Author
Anderson A. Anonymous, M.D., Ph.D. is the author of The 2004 Multi-Diet: Taming The Food Beast! He is also the person most responsible for presenting the details of the Threshold Theory approach to weight loss that is the basis of most of the information & recommendations on http://www.multidiet.com.
Other Articles by Anderson A. Anonymous, M.D., Ph.D. »
Wednesday, May 24, 2006
Beyonce's Water Diet
I heard that Beyonce slimmed down for the movie Dream Girls by only drinking water with cayenne pepper. If this actually is true, Im sure it was a temporary sacrifice she made for the sake of her character. Seems like anytime she does something, whether is be movies or her music, she does it BIG. She appears to be a very hard worker and I commend and respect her for that. Personally, I don't think I would have the willpower to stick to only drinking water. I would go crazy.
Low-Carb Diets--An Introduction
Low-Carb Diets - An Introduction
By Priya Shah
By Priya Shah
According to a recent survey by the National Health Institute, about a third of overweight Americans who are trying to lose weight, are doing so by eating less carbohydrates (carbs) largely because of the increased popularity of fad diets like Atkins Diet and the South Beach Diet.
Who Invented Low-Carb Diets?
The term "low-carb" was coined around 1992 when the USDA recommended that Americans include six to eleven servings daily of grains and starches in their diet.
In fact, low-carb dieting dates back more than 100 years to 1864, before the trendy Atkins diet, when a pamphlet titled "Letter on Corpulence" was written by William Banting. This was as close to the first commercial low-carb diet as you could get.
Banting's diet eventually fell out of favor, but low-carb diets began appearing again in the 20th century. The most famous of these are the Atkins and Scarsdale diets that came to popularity in the 1970s.
While Scarsdale has a set 14-day meal plan that must be followed and greatly restricts calories, the Atkins diet allows for unlimited calorie consumption as long as those calories are from protein, fat and vegetables and carbohydrate intake is kept low.
Atkins and Scarsdale fell out of favor in the 1980's when the USDA encouraged the consumption of grains and grain products.
It was only in the 1990's that we began to see a return to low-carb dieting that seems to be more than a fad. Low-carb is now a lifestyle!
As more and more people realize the weight loss and other health benefits that are available to people who eat low-carb, the number of diets and stores that sell specialty low-carb products continue to rise.
In a nutshell, most low-carb diets carry the same basic premise: that too much of simple, refined carbohydrates leads to over overproduction of insulin, which leads to the storage of too much fat in the body. This fat storage is especially prominent around the middle.
While there are degrees of difference among the many diets, they all agree on the negative effects that excess insulin production have on our systems.
While it might be great to lower the body's sugar content and be healthier, wouldn't it be great to learn how to do so while being part of this fast-paced world?
People want and need simpler solutions. And they need simpler dieting plans.
Forget spending mega bucks on gourmet, hard-to-find items. Forget spending hours just to prepare meals. And forget counting, measuring, and weighing ingredients.
Either a low-carb plan fit into real-world lives, or it doesn't. So how do low-carb diets fit into the real world today?
Low Carb, Slow Carb
In a nutshell, there are two kinds of carbohydrates, simple and complex. Some refer to them as bad and good carbs, fast and slow digestion carbs and other possibly confusing lingo. Here's the scoop.
Simple Carbs
Foods with simple or refined carbohydrates most often have a low nutrient content and a high-glycemic index. They are quick to digest and can cause blood sugar to soar then fall dramatically within a short span of time.
In order to keep the body running more healthy and stable, health advisors recommend that these type foods be limited.
Examples of these simple carbs are white bread, potatoes, bananas, and sugary treats like cookies, candy, cupcakes and cakes, and soda beverages like popular cola products.
Complex Carbs
Foods with complex carbohydrates contain many nutrients and have a low- to moderate-glycemic index.
Higher fiber content in these foods means slower digestion, which is healthier for the body. And these foods are considered good choices by health advisors.
Examples of these complex carbs are whole grains, most fruits and vegetables. Legumes, plants of the pea or bean family, are also in this category.
Which Is Best?
While studies like one from the University of Arkansas for Medical Sciences in January of 2004 show that low-carb diets can help with weight loss; the carbs need to be of the complex, low-glycemic type.
However, it is not necessary to totally avoid the simple carbs. A treat now and then, in moderation (and approved per your dietary advisor or in accordance with your health practitioner), should be fine.
As a side note, your teeth will also be healthier without the build up of sugar decay from simple carb foods. So healthier smiles will shine with healthier bodies.
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Priya Shah is the Editor of The Glutathione Report and the webmaster of Glutathione - Your Whey To Health
Read our online report on Low-Carb Dieting Secrets and get a Free Booklet titled "Low Carb Recipes and Food Ideas People On The Go"
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Article Source: http://EzineArticles.com/?expert=Priya_Shah
Tuesday, May 23, 2006
So Beyonce, How Did You Slim Down?
"By cutting back on carbs, anything white, and anything that tastes too good" said the beautiful Beyonce Knowles. She also added that she eats small healthy meals four times a day when she is in slim-down mode. She also hits the gym 5 days a week and includes cardio like jogging and dancing.
source:Bastardly.com
source:Bastardly.com
Monday, May 22, 2006
How to Lose Weight This Week
How to Lose Weight This Week by Craig Rowe
It surprises many people how much weight they can lose in just one week if they start paying attention to exactly how they live their lives. Because most of us have such fast paced, busy lives we tend to do the things that are most convenient, but often this is not what is best for our bodies. Fast food, frozen food, and very little exercise is what is usually most convenient. Luckily, there are ways to make eating healthier and to even fit in some exercise, even if you are one of the very busy! For the most popular and up to date information on diets you can always visit the www.newdiets.net website if the information here leaves you wanting even more diet news and resources.
First, you need to look at your diet. Sometimes the things that lead to us being over weight are things that we just take for granted or don't even really think about. Oddly enough, the biggest culprits are not what we even have to chew we simply have to swallow! Drinks! When you are thirsty and you need to grab something quick you just go to the fridge or the soda machine and crack open that can or bottle of soda. While the soda is mildly refreshing, it's also packed with calories. If you are drinking even two or three regular sodas per day you'll find that you are adding anywhere from 600 to 1,000 extra calories every day. If you cut out the regular soda you'll find that the pounds will start dropping within a couple days. Many people find that they can easily lose up to 20 pounds over the course of just a few months when they stop drinking soda, but the initial weight loss is seen the first week.
If you are a junk food junkie you probably know that you can lose weight if you just change what you are eating. You don't have to give up junk food altogether, but you need to set some limitations for yourself. Chips and fast food are packed with fat and calories, but they don't keep you full for all that long. If you crave chips, think about nibbling on just a handful before you make a healthy dinner so that you taste the foods that you like, but you save room for the healthier food such as lean meats and low carb meals. Just reducing your junk food intake by half will help you lose weight, starting the first week.
Exercise is an important part of weight loss. If you combine the diet changes we've talked about above with even some moderate exercise you'll see big changes within the first couple days. After dinner consider taking a 20 minute walk around the neighborhood, or see if you can't sneak out of the office after you eat some lunch to work off some of those stubborn pounds. Just adding a brisk walk for 20 or 30 minutes will help you see a drastic change right away. You may see a weight loss of two pounds or even more if you just tweak your eating and exercise habits just a bit.
As you can see, losing weight doesn't have to be difficult. You don't have to totally change your lifestyle or even stop eating the foods that you crave; you just need to do everything in moderation. You'll see a change in your body in the first week for sure, but the longer you keep with it the more changes you'll see. If you have even a month before you want to fit into that sexy dress or you just want to look or feel better, you can do it. The first week is just a start, so keep up a good thing and continue the healthy habits so that you can feel good about yourself on the inside as well as the outside.
About the Author
For more weight loss tips visit http://www.newdiets.net. Learn to lose weight and eat healthier today.
It surprises many people how much weight they can lose in just one week if they start paying attention to exactly how they live their lives. Because most of us have such fast paced, busy lives we tend to do the things that are most convenient, but often this is not what is best for our bodies. Fast food, frozen food, and very little exercise is what is usually most convenient. Luckily, there are ways to make eating healthier and to even fit in some exercise, even if you are one of the very busy! For the most popular and up to date information on diets you can always visit the www.newdiets.net website if the information here leaves you wanting even more diet news and resources.
First, you need to look at your diet. Sometimes the things that lead to us being over weight are things that we just take for granted or don't even really think about. Oddly enough, the biggest culprits are not what we even have to chew we simply have to swallow! Drinks! When you are thirsty and you need to grab something quick you just go to the fridge or the soda machine and crack open that can or bottle of soda. While the soda is mildly refreshing, it's also packed with calories. If you are drinking even two or three regular sodas per day you'll find that you are adding anywhere from 600 to 1,000 extra calories every day. If you cut out the regular soda you'll find that the pounds will start dropping within a couple days. Many people find that they can easily lose up to 20 pounds over the course of just a few months when they stop drinking soda, but the initial weight loss is seen the first week.
If you are a junk food junkie you probably know that you can lose weight if you just change what you are eating. You don't have to give up junk food altogether, but you need to set some limitations for yourself. Chips and fast food are packed with fat and calories, but they don't keep you full for all that long. If you crave chips, think about nibbling on just a handful before you make a healthy dinner so that you taste the foods that you like, but you save room for the healthier food such as lean meats and low carb meals. Just reducing your junk food intake by half will help you lose weight, starting the first week.
Exercise is an important part of weight loss. If you combine the diet changes we've talked about above with even some moderate exercise you'll see big changes within the first couple days. After dinner consider taking a 20 minute walk around the neighborhood, or see if you can't sneak out of the office after you eat some lunch to work off some of those stubborn pounds. Just adding a brisk walk for 20 or 30 minutes will help you see a drastic change right away. You may see a weight loss of two pounds or even more if you just tweak your eating and exercise habits just a bit.
As you can see, losing weight doesn't have to be difficult. You don't have to totally change your lifestyle or even stop eating the foods that you crave; you just need to do everything in moderation. You'll see a change in your body in the first week for sure, but the longer you keep with it the more changes you'll see. If you have even a month before you want to fit into that sexy dress or you just want to look or feel better, you can do it. The first week is just a start, so keep up a good thing and continue the healthy habits so that you can feel good about yourself on the inside as well as the outside.
About the Author
For more weight loss tips visit http://www.newdiets.net. Learn to lose weight and eat healthier today.
How Did Beyonce Get In Shape for Her Last Album?
Beyonce worked out with her personal trainer, Elizabeth Gabbay, to prepare her for her Dangerously in Love Album. Click Here to see Beyonce in action!
Weight Loss: The All Natural Way Without Gimmicks
Weight Loss: The All Natural Way Without Gimmicks
By Foras AjeIf you type up Weight Loss in a keyword tracker tool or in a search engine like Google, you will be alarmed to see how many searches in a day are being done on this subject alone. Take www.submitexpress.com for example, put ‘weight loss’ in their word tracking device; you will see that on a daily basis, more than 5000 searches are being done on how to lose weight. However, this shouldn’t be alarming, I mean the average person does have the desire to be liked, sought after and popular. This might explain why we are so captivated with celebrities and perhaps why we at times blindly follow whatever fad or trend they might propagate in the quest to lose weight and be slimmer, sometimes at the cost of our own health.
An observation of Nature will show that no animal free of captivity is upholstered with excess weight and are oft times very fit, agile and sharp. This is because unlike man, all animals adhere to the simple laws of nature to maintain health which include eating the right foods for your type and getting adequate exercise. Well these are the basic laws, others might include getting sufficient rest, getting sunshine, interacting with others.
There are so many myths and fads that promise to aid you in losing weight that when they are intelligently dissected will make you wonder what ever made you think to give them a shot, which is part of the reasons why I am writing this to inform you that as the slogan of my site on drugless healing says: “if one way is true, it is the way of nature”.
Moreover, Nature bows at no alter, seeks neither praise nor applause, she only asks for a hearing, my friends.
For weight loss, your best bet will be to embrace the three limbs of Naturopathy:
- Proper Exercise
- Proper Diet
- Positive Thinking.
Now I will explain each one in brief detail:
PROPER EXERCISE:
Now, there was a time, like almost everyone, that I assumed big and inflated muscles meant fitness and health. Wrong. Maybe it might depict strength-to a degree and that, for only a while, but you ask anybody about one of the greatest martial artists of all time, Bruce Lee, here was a guy who was said to do a thousand (1000) push-ups and other feats of strength and any picture of him shows he was not a blown up mass of muscle waiting to atrophy and deflate as is the case with most fitness experts and body-builders using artificial supplements, I mean look at the agedness depicted across their faces most of the time.
This leads one to conclude that for exercise, basic Aerobic-with oxygen-exercises (such as walking, jogging, and dancing) and Anaerobic-without oxygen-exercises (such as push ups, pull-ups, dips, using the ab-wheel and weight lifting for body builders) can be sufficient without the use of synthetic products. For those who want an exercise for the mind as well as the body, Yoga definitely is unmatched.
From my experience, if you were to do the Sun Salutations (hailed in Yoga, Martial Arts and African Wrestling as the ‘best exercise for humans’) which have been passed down from centuries with a proper and sensible diet, which I will be explaining soon, you are well on your way to weight loss and strength.
Some Indians perform about a 100 plus rounds of this marvelous exercise on a daily basis and have immense fitness, strength, agility and virility. Add some other poses like the inversions (Shoulder-Stand), Forward Bends (Head to Knee Pose), Backward bends, Balancing Poses (arguably the best exercises to tone the arms, abdomen and restore a sense of balance and self confidence in humans who practice them) and you are bound to see the immense results. Speaking of emulating celebrities, well did you know Sting, Madonna, Russell Simmons, Beyonce and Prince all practice some form of Yoga and need I mention how fit and good they look?
I could go on and on about Abdominal exercises and Breathing Exercises of the Yoga genre (which in the case of the latter is also EXTREMELY effective for weight loss) but that will be another subject in itself, the bottom line is: in my opinion, exercises that use the body’s weight for resistance such as Yoga, Calisthenics and Pilates are arguably the best for the human body.
Have you ever seen a chimpanzee lifting rocks repeatedly? Yet that distant cousin of humans can rip a door off a car and is easily 8 times stronger than an average modern day human. Still, if we share about 98% DNA with this primate (as well as other apes), its evidence to make one wonder how much healthier and fit we would be by adhering and living as close as possible to Nature’s laws of diet and exercise.
PROPER DIET
-“You are what you eat” (Anonymous)
-“Let your foods be your medicine and your medicine your food” (Hippocrates, the father of medicine)
-“Every herb bearing seed and every tree bearing fruit with seed in it shall be yours for food” (Gen 1:29)
From these radical quotes above, it should be plain to see that most modern day meals and mixtures are totally against Nature’s intent for us as humans for fitness, agility and strength. It will be safe to say that if you want to lose weight, re-read these three quotes and the proper diet will stare you right in the face: Fruits and Vegetables.
Admittedly, and you can take this from a guy who was a raw vegan for several months, (Now, I mostly fast and eat mono meals of fruit and raw or cooked vegetables every other day) that might be kind of hard to accomplish or adhere to. Well, if you approach it the wrong way, being radical in nature and as with all things that don’t have a strong foundation, you may be bound to fail.
The good news is there are several books on the subject of this kind of a diet and though adequately addressed in the core e-book of my site, you can type up Vegan Diets, Raw Vegan Diets, Vegetarianism in any search engine to be educated-to a degree- on the subject. I have experimented with each of the three kinds of diets and have been on the Standard American diet and am now of the firm belief that the first two and maybe the third if done sensibly and wisely are the best for humans, period!
I touched on the subjects of internal cleanliness and non-animal product diets in my article available in my blog and some article directories under the title “Is a Low-Carb, High Protein diet the best for weight loss?” but I will briefly state again that based on the quotes above, and the facts that this diet has been proven countless times to be the best (Ask Bill Pearlman-four times Mr. Universe winner!), without the need for much of an argument, a diet free of animal products is simply the best for humans.
For an idea of a daily menu, you can look for my article “How to Cure Acne in 10 days” in some of the major article directories online, last time Google did its spider crawl, it came up in most of them but I also put in my blog for my readers just in case.
I’ll leave you with this factor to consider though on the subject of proper diet, based on the anthropological approach of several authors of Naturopathy, and from simple observations, we as primates, just like our distant cousins, the great apes, are frugivores, eaters of mainly fruits and green leaves and it cannot be a co-incidence that these substances make up the mucus-less or alkaline forming foods that even science has proven to be the best for human life and of course, weight loss.
POSITIVE THINKING:
Some quotes from perhaps the most rugged book ever put together, that being the Bible, bring to mind just how important it is to think positively-and wisely so-in any endeavor one is undertaking. “As a man thinks in his heart; so is he…” and “Guard your heart for it is the wellspring of life”. That stated, what you constantly think over and over is eventually what comes to pass.
The mind has such powers that are beyond human comprehension at times, but according to the author of the “Power of Positive Thinking”, Dr. Norman Vincent Peale,
“You are what you are now based on your thoughts five years ago and will be in five years what you constantly think of yourself now.” Although one’s thoughts are very important, without taking the steps to act on them (of course when they are constructive and positive) they do end up being a waste, but your reading this article does depict a desire to want to improve yourself be it through weight loss or any other factor.
Like with any journey in life, of course, you will have times when you may want to give up, lose faith or focus and consequently get off the path to success, which may explain why most people fail at diets and fads in the quest of losing weight, well, my friend, you will have to literally tune your thinking to be positive so as to overcome the doubts and fears as you go about accomplishing your goals. It honestly will be easier applying the two other limbs of drugless healing above for weight loss as they do go hand-in-hand.
In conclusion, forget the fads and hypes. For a healing program to be successful at anything, especially weight loss, it must cover the three limbs of health: diet, exercise and positive thinking. It is my hope that this article will show you how to choose the best methods of attaining not only weight loss, but fitness and health on the inside and out.
About the Author: Foras Aje is the author of the e-book Fitness-Inside and out, a book on Naturopathy about Yoga, Calisthenics, Proper diet and mental attunements. For more information on health, fitness and Drugless Healing, visit http://www.bodyhealthsoul.com
Source: www.isnare.com
Sunday, May 21, 2006
Countdown To Summer Fitness Challenge!
Countdown To Summer Fitness Challenge! How To Get Fit And Lose Weight In 6 Weeks.
By Pamela Jewell, M.Ed., Ed.SHow about those fabulous bike rides in the park! What about grilling barbeque on the deck? Are you down for a little surfing and tanning on the beach? Summer will be upon us in less than six weeks. Not only do we want to enjoy the warm months that are rapidly approaching, we want to look like we are enjoying them.
It doesn’t matter if it is ten, twenty, forty, or seventy pounds, just get started!
Weight loss should be slow and steady, while focusing on cutting calories and increasing exercise. It is important to refrain from overexerting yourself. Weight loss takes time.
I have never been one to acknowledge or accept the idea of dieting. The true meaning of dieting is counting and managing your calories for a specific amount of time in order to reach a target weight goal. This concerns me because it is temporary. What happens when you resume your normal eating habits? You gain weight!
I believe in making a complete paradigm in the way we think about food. You can do this by establishing good eating habits. Why not establish a habit of consuming 500-600 calories for breakfast instead of 1,500? If you replace muffins, bagels, pancakes, sausage, grits and bacon with fruit, turkey bacon, cottage cheese, grain cereal, or yogurt, you will probably find yourself 10 pounds lighter on breakfast alone. Do the same for lunch and dinner and lose an additional 10-20 pounds. Wait until you add exercise into the equation.
Exercise for thirty minutes per day, four to five times a week and watch additional pounds drop.
Of course, this takes determination and discipline. Yet, habits are habits. Once you get used to a routine of eating certain foods, it becomes second nature. Weight management not only helps you look better, but helps you feel better. You will begin to notice an increase in energy and an improvement in health.
It is important to monitor the amount of cholesterol you consume. Diets high in cholesterol can lead to heart disease, heart attacks and stroke. Be sure to get a cholesterol screening on a regular basis. Eat fish at least twice a week, preferably those with darker flesh, such as, salmon, herring mackerel, and lake trout. They are high in Omega-3 fatty acids, which lower blood cholesterol.
It is also important to eat foods that will not contribute to high blood pressure. Limit your alcohol intake to less than two drinks per day, limit your salt intake, and reduce the saturated fat in your diet. Saturated fat can be found in animal products like milk, cheese, and meat. Let go of the cigarettes or tobacco products! Smoking increases your risk of heart disease and stroke.
Try nonfat yogurt, salsa, or nonfat sour cream instead of sour cream or butter on baked potatoes. Try substituting fresh vegetables and tomatoes sauce for creamy sauces, when eating pasta.
Substitute basic breads and cereal grains for bagels, muffins, and croissants.
A diet high in fruits and vegetables will help you ward off cancer and other diseases because of the cancer-fighting agents contained in them. They contain a lot of fiber and a diet high in fiber decreases your risk of developing colon cancer and other types of cancer. Fruits and vegetables also contain Vitamin A (beta carotene) and C, both of which contain cartenoids and antioxidants.
Cartenoids can also be found in dark leafy vegetables, carrots, cantaloupe, papaya, sweet potatoes, and tomatoes. Additional sources of Vitamin C are strawberries, oranges, broccoli, peppers, and tomatoes. It is always best to lightly steam your vegetables. The closer they are to being raw, the higher their nutritional value.
People have asked me how exercise can give you energy. It seems as though it takes your energy away because you utilize so much energy when you exercise. This is the farthest thing from the truth. The more you exercise and lose weight, the more energy you get and keep because you are carrying less weight, which takes less energy. The more you exercise, the more you are able to exercise.
After you get your weight to a manageable level, monitor or keep a close eye on it. Weigh yourself everyday. That way, you can take measures or do things to nip sudden weight gain. If you find yourself five or ten pounds heavier than your target weight, you should cut back immediately. It becomes a problem when we wait until we are 30, 60, or 100 pounds overweight. It can feel like you’re fighting a losing battle when your weight gain has become too extreme.
It is a good idea to make a list of different ways to incorporate walking into your daily life. If you live near a metro transit station, drive there, park your car and ride the train and walk to work. If you are a new mother, get a stroller that will enable you to burn calories while you are walking your baby. Why not take the stairs, instead of the elevator? You would be surprised at how many calories you can burn by gardening, swimming, skating, hiking, and dancing. Believe it or not, you can have fun while losing weight. Exercise, along with a positive attitude, and a healthy diet will help you to manage your weight and improve your health. Exercise does not have to be rigorous to be valuable. You will probably do yourself a disservice by exercising too hard. Take it easy. Just gradually build up your resistance to a manageable level. Always remember that if you can not talk and walk at the same time, then you are walking too fast.
If you have any of the following health problems, it is a good idea to talk to your doctor before beginning any exercise program.
• Heart trouble
• Dizziness or faintness
• Chest pains
• Diabetes
• High blood pressure
• Arthritis
How to prepare food for a good diet and low calories:
• Eat Fish at least twice a week, preferable baked, broiled, or grilled. Reduce serving size to 2-3 ounces.
• To reduce fat, use lean poultry and fish, as well as, lean cuts of meat such as top and bottom round and tenderloin. Avoid second servings. Feel free to replace some meats with beans or grains.
• Eat at least three to five servings of fruit and vegetables a day. Fruit like kiwi, figs, apples, raspberries, and blueberries are high in fiber and nutrition. Vegetables such as, broccoli, brussel sprouts, beets, cauliflower, carrots, spinach, chili peppers, red bell peppers, squash, sweet potatoes and tomatoes have high nutritional value and are great anti-oxidants (contain cancer-fighting agents).
• Eat whole-grain, whole-wheat bread, pasta, tortillas, and cereals daily
• Eat cooked dry beans, peas, and lentils regularly
• Eat popcorn with no added oil, salt, or butter.
• Drink skim milk or 1% milk
• You should drink at least 24 ounces of water per day, especially since you will be exercising.
• Limit the oil you use for cooking
• Steam your vegetables or sauté using wine or a half teaspoon of oil
• Use herbs and spices for seasoning, instead of sauces and butter
• Salads should be eaten with fat-free dressing or a combination of red wine vinegar and oil
• Drink a glass of water in the morning when you wake
• Limit your consumption of lean, red meat to no more than four times per month
Copyright © 2006 by Pamela Jewell, M.Ed., Ed.S.
About the Author: Pamela Jewell, M.Ed., Ed.S., is an educator and nutrition expert. She is the owner of Jewell Enterprise, LLC. Visit Books for Thought to receive a quarterly newsletter for free tips on healthy living. Click ‘Healthy Living’. We presently have a “buy one.
Source: www.isnare.com
Saturday, May 20, 2006
Why Eating More Often Will Help You Lose Weight
Why Eating More Often Will Help You Lose Weight
Fitness
People will often look at me in disbelief when I tell them they are not eating often enough. The logical mind wants to think, "If I skip meals ... I am bound to lose weight." WRONG!!!!! There has been a ton of research that has proven, beyond a shadow of a doubt, that the body gears down and hangs on when put under this type of stress. I call it "starvation mode." When your body isn't receiving nutrients every few hours, your metabolism drops into low, low gear; basically, the rate it maintains while you are asleep. In that state, your body is ultra-conservative. It uses energy very efficiently, and if any nutrients come in, they are immediately stored for fear that it won't be getting any more for another long period of time. Hence, you will not lose weight and, in fact, may even gain. On the other hand, if you were to begin eating 5-6 small meals every day, in a week or two your body will be convinced that "more nutrients are always coming ... on a regular basis", and you will begin to drop weight almost effortlessly. Hard to believe but it’s true. Now, an important key is to eat the right small meals every 2-3 hours. You can't be eating fast food or double fudge brownies and expect the weight to fall off. Of course you need to eat a balanced healthy diet consisting of 7-8 servings of fruit and vegetables, 2-4 servings of grains, 1-3 servings of good fats, 2-3 servings of dairy and 2-3 servings of lean protein. The actual reality is that you will be eating more food then you have probably ever eaten but, because it is the nutrient-packed food that your body needs, you will lose weight with relative ease.
So, let's go through a typical day's food plan. 7 a.m. - 8 oz glass of purified water, 1-2 eggs, 1 slice hardy multigrain bread, 1-2 teaspoons all fruit, 2 slices turkey bacon, 1 cup decaf or green tea. Midmorning snack - 8 oz water, a small apple or 15 raw almonds. Noon - Ideally, this is your largest meal of the day with 4-6 oz lean protein, 2-3 servings of veggies, 1/2 sweet potato or 1/2-cup brown rice and more water. Afternoon snack - Warm or cold herbal tea, 5-7 Triscuits with a thin coating of peanut butter. Dinner - Very large mixed green salad with all the fixings, put 2-3 oz. of lean meat on it and use balsamic vinegar and olive oil as dressing, more water. Evening - Finally, if you so choose, an evening snack of a small container of no-fat yogurt or 5-7 strawberries cut up and mixed with 1/3 cup of no-fat cottage cheese and, of course, more water.
This may seem challenging at first, but over the course of a week or two, as you settle into this food regimen, you will notice that your energy level will markedly increase, you will not have sugar or non-healthy carb carvings and you will sleep much more soundly. Give it a try, and mark my words ... you are going to feel wonderful and lose weight to boot. Click on Fitness Tips for more information
Fitness
People will often look at me in disbelief when I tell them they are not eating often enough. The logical mind wants to think, "If I skip meals ... I am bound to lose weight." WRONG!!!!! There has been a ton of research that has proven, beyond a shadow of a doubt, that the body gears down and hangs on when put under this type of stress. I call it "starvation mode." When your body isn't receiving nutrients every few hours, your metabolism drops into low, low gear; basically, the rate it maintains while you are asleep. In that state, your body is ultra-conservative. It uses energy very efficiently, and if any nutrients come in, they are immediately stored for fear that it won't be getting any more for another long period of time. Hence, you will not lose weight and, in fact, may even gain. On the other hand, if you were to begin eating 5-6 small meals every day, in a week or two your body will be convinced that "more nutrients are always coming ... on a regular basis", and you will begin to drop weight almost effortlessly. Hard to believe but it’s true. Now, an important key is to eat the right small meals every 2-3 hours. You can't be eating fast food or double fudge brownies and expect the weight to fall off. Of course you need to eat a balanced healthy diet consisting of 7-8 servings of fruit and vegetables, 2-4 servings of grains, 1-3 servings of good fats, 2-3 servings of dairy and 2-3 servings of lean protein. The actual reality is that you will be eating more food then you have probably ever eaten but, because it is the nutrient-packed food that your body needs, you will lose weight with relative ease.
So, let's go through a typical day's food plan. 7 a.m. - 8 oz glass of purified water, 1-2 eggs, 1 slice hardy multigrain bread, 1-2 teaspoons all fruit, 2 slices turkey bacon, 1 cup decaf or green tea. Midmorning snack - 8 oz water, a small apple or 15 raw almonds. Noon - Ideally, this is your largest meal of the day with 4-6 oz lean protein, 2-3 servings of veggies, 1/2 sweet potato or 1/2-cup brown rice and more water. Afternoon snack - Warm or cold herbal tea, 5-7 Triscuits with a thin coating of peanut butter. Dinner - Very large mixed green salad with all the fixings, put 2-3 oz. of lean meat on it and use balsamic vinegar and olive oil as dressing, more water. Evening - Finally, if you so choose, an evening snack of a small container of no-fat yogurt or 5-7 strawberries cut up and mixed with 1/3 cup of no-fat cottage cheese and, of course, more water.
This may seem challenging at first, but over the course of a week or two, as you settle into this food regimen, you will notice that your energy level will markedly increase, you will not have sugar or non-healthy carb carvings and you will sleep much more soundly. Give it a try, and mark my words ... you are going to feel wonderful and lose weight to boot. Click on Fitness Tips for more information
Small Changes In Your Diet Can Make a Big Difference
Small Changes in Your Diet Can Make a Big Difference
Fitness, Health, Self Improvement
If you are one of the millions of people who ever tried to lose weight, then you know how hard it can seem to actually accomplish this goal. With countless numbers of diet plans out there promising fantastic weight loss results and all the hype about the thousands of “miracle” weight loss pills, powders and drinks, it’s no wonder weight loss can seem to be quite the challenge.
Wouldn’t it be nice if there were a way to be able to start to slim down without having to completely change everything about the way you eat and/or relying on diet fads and gimmicks? Well, read on and you will see that by just making some small changes, you can make some big strides in your effort to lose weight.
As a rule, we all know that too much fat in the diet is one of the major culprits in causing overweight problems in people. While that means fat intake should be cut down, it does not mean it can’t be replaced with some better choices that pack fewer calories. For example, take the mayo off the sandwich and replace it with mustard. You cut off 100 calories per serving, all from fat, and replace it with zero calories per serving with no fat at all. Use fat-free cheese instead of regular cheese. Again, you will be replacing 45 calories per slice at 40 calories from fat with 30 fat-free calories. The sandwich is still the same size, but you cut over 115 extra calories off of it.
EAT MORE BREAD If you eat more bread, you are increasing your carbohydrates and eating less fat as well. In one study, a small increase of bread in the diet led to a 4% decrease of fat consumed. Depending on your overall calorie needs daily, this could mean you’ll be eating more carbohydrates per day, but it is the reduction of fat and the overall reduction of calories that make you start to lose weight. The right balance of carbohydrates, proteins and fats in the proper calorie range determine energy levels and whether you’ll lose weight and maintain a healthy body weight.
EAT MORE VEGETABLES These foods are great sources of vitamins, minerals and antioxidants and are also low in calories and high in fiber. These foods are filling, nutritious and great for people trying to lose weight. When your parents used to say “make sure you eat all of your vegetables” they were right.
EAT MORE FRUIT Just like vegetables, fruit is high in vitamins, minerals and fiber. Also, fruit is naturally sweet and can satisfy the need for bad sweets, like candy. Try to replace desserts and snacks such as cake and ice cream with fruit at least half of the time and it will make a huge difference.
EAT MORE FISH AND CHICKEN Eating fish and chicken more often than red meat will reduce the amount of saturated fat in your diet. Too much saturated fat in the diet has been shown to cause atherosclerosis (artery blockage) which leads to heart problems and eventual failure. Skinless chicken breast and most fish are very lean and only contain small amounts of fat, not enough to worry about. When you eat fish, besides lowering your fat intake, you also increase your intake of omega-3 fatty acids which has been shown to promote a healthy heart. Fish is the best source of omega-3 fatty acids and you don’t have to eat fish every day to get a good benefit from it. USE CANOLA AND OLIVE OILS These oils are good sources of monounsaturated fat which is the best kind of fat because this kind of fat increases the good cholesterol (HDL) in your body and lowers the bad cholesterol (LDL).
Sometimes it may seem to be a long road to weight loss but the length of the road is not nearly as important as how smooth the road is. By making small, gradual changes to your eating habits, you will find your road can be smooth as well.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com
Fitness, Health, Self Improvement
If you are one of the millions of people who ever tried to lose weight, then you know how hard it can seem to actually accomplish this goal. With countless numbers of diet plans out there promising fantastic weight loss results and all the hype about the thousands of “miracle” weight loss pills, powders and drinks, it’s no wonder weight loss can seem to be quite the challenge.
Wouldn’t it be nice if there were a way to be able to start to slim down without having to completely change everything about the way you eat and/or relying on diet fads and gimmicks? Well, read on and you will see that by just making some small changes, you can make some big strides in your effort to lose weight.
As a rule, we all know that too much fat in the diet is one of the major culprits in causing overweight problems in people. While that means fat intake should be cut down, it does not mean it can’t be replaced with some better choices that pack fewer calories. For example, take the mayo off the sandwich and replace it with mustard. You cut off 100 calories per serving, all from fat, and replace it with zero calories per serving with no fat at all. Use fat-free cheese instead of regular cheese. Again, you will be replacing 45 calories per slice at 40 calories from fat with 30 fat-free calories. The sandwich is still the same size, but you cut over 115 extra calories off of it.
EAT MORE BREAD If you eat more bread, you are increasing your carbohydrates and eating less fat as well. In one study, a small increase of bread in the diet led to a 4% decrease of fat consumed. Depending on your overall calorie needs daily, this could mean you’ll be eating more carbohydrates per day, but it is the reduction of fat and the overall reduction of calories that make you start to lose weight. The right balance of carbohydrates, proteins and fats in the proper calorie range determine energy levels and whether you’ll lose weight and maintain a healthy body weight.
EAT MORE VEGETABLES These foods are great sources of vitamins, minerals and antioxidants and are also low in calories and high in fiber. These foods are filling, nutritious and great for people trying to lose weight. When your parents used to say “make sure you eat all of your vegetables” they were right.
EAT MORE FRUIT Just like vegetables, fruit is high in vitamins, minerals and fiber. Also, fruit is naturally sweet and can satisfy the need for bad sweets, like candy. Try to replace desserts and snacks such as cake and ice cream with fruit at least half of the time and it will make a huge difference.
EAT MORE FISH AND CHICKEN Eating fish and chicken more often than red meat will reduce the amount of saturated fat in your diet. Too much saturated fat in the diet has been shown to cause atherosclerosis (artery blockage) which leads to heart problems and eventual failure. Skinless chicken breast and most fish are very lean and only contain small amounts of fat, not enough to worry about. When you eat fish, besides lowering your fat intake, you also increase your intake of omega-3 fatty acids which has been shown to promote a healthy heart. Fish is the best source of omega-3 fatty acids and you don’t have to eat fish every day to get a good benefit from it. USE CANOLA AND OLIVE OILS These oils are good sources of monounsaturated fat which is the best kind of fat because this kind of fat increases the good cholesterol (HDL) in your body and lowers the bad cholesterol (LDL).
Sometimes it may seem to be a long road to weight loss but the length of the road is not nearly as important as how smooth the road is. By making small, gradual changes to your eating habits, you will find your road can be smooth as well.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com
ABsolute Abs for Females
ABSolute Abs For Females
FACT: The only way to have your abs show through and look sexy and shapely is to remove the layer of fat that is covering them. No Abs machine, electrical device or 100’s of sit-ups will do that.
All of my clients, even those who have bad backs follow a simple 3-4 minute routine that I put together for them and by following the ratio balanced food plan and the proper resistance and cardio training program I send them, their fat melts off and viola’ you can see their abs.
Here’s something for you. You don’t even need to do abs exercises in order for them to show through. Just follow a ratio balanced food plan, do proper resistance & cardio training and as the fat melts off around your mid-section your abs will naturally show through.
The main purpose of a individual doing abs is to maintain strength and balance between the abs and low back so your core is kept strong.
For the female who wants to tighten, tone and strengthen their abs your entire routine should take no more that 3-4 minutes.
When I am doing consulting work in gyms I see these abs classes that are 30 minutes long and I wonder, “what the hell could they be doing for 30 minutes”?
When you do your abs routine correctly, there is no reason why your routine would take longer than that. The whole idea is to work your abs hard and fast (of course with perfect form).
I often get asked…, “I do hundreds of reps of abs exercises 5 days a week and I still can’t see my abs, why…? OR How do you get perfect 6-Pack abs?
The answer is so simple that it may surprise you. Simply add MORE CARDIO, in your target heart rate zone, to your exercise program and make sure you change what you are doing on a consistent basis. That’s right! Maybe add a session or two of “H.I.I.T.”(High Intensity Interval Training) each week. And it’s super important that you are eating each meal in the proper ratio of carbs to proteins to fats.
Let me explain why sit-ups and crunches alone will not give you lean, well-defined abdominals. See, when toning a muscle, you can target specific muscle groups with certain exercises. For example, doing arm curls with dumbbells will tighten & tone your biceps muscles. But when you’re trying to burn fat, you have no control over which part of your body the fat will come off.
What should you do?
Remove the layer of fat with cardiovascular exercise in you target heart rate zone, follow a resistance training program designed with your goals and body type in mind so you burn a lot more calories at rest and a proper, balanced food plan. Then do the abs exercises to tighten and firm the muscle. By doing this you’ll gain the best abdominals of your life! Also, noteworthy, is that when training your abdominal muscles, there is a certain sequence to follow to receive the maximum benefit of your efforts. Here is how it should go:
Lower abs in the form of a reverse crunch Sides (some sort of twisting motion without weights) Upper abs with some sort of crunch Direct Obliques (do not use any weights for this!) Side crunches
Read how Alexis got carded at a Miami Night club…(I think you’ll like this, it’s cute)
“…I was going to the Clevelander Night Club in Miami and the bouncer at the front door cards me. I say to him I’m 29, I haven’t been carded in years. He says, I need to see your id to make sure your old enough to be carrying around that six-pack. I didn’t know what he meant until he pointed at my abs. I had a half shirt on and my abs were showing. It made me smile.” Alexis Garcia, Ft. Lauderdale, FL
The article was written by John Piacentino who is President of Advanced Fitness. John is a Female Fitness Specialist who has been training females for over 16 years and is certified by The National Academy of Sports Medicine, FreeStyle (which is a specialization certification for fast female fitness results) and Mom’s In Motion (another specialty certification for pre-natal and post partum females). John is the author of one of the hottest e-books, Absolute Abs For Females and 6- Week Fast Female Fitness Results Program E-book (a complete, step-by-step workout and food plan designed for females who want to reduce cellulite, lose 5-8 lbs and 7 or more inches in 3-weeks). Free reports are available at http://www.onlineadvancefitness.com
FACT: The only way to have your abs show through and look sexy and shapely is to remove the layer of fat that is covering them. No Abs machine, electrical device or 100’s of sit-ups will do that.
All of my clients, even those who have bad backs follow a simple 3-4 minute routine that I put together for them and by following the ratio balanced food plan and the proper resistance and cardio training program I send them, their fat melts off and viola’ you can see their abs.
Here’s something for you. You don’t even need to do abs exercises in order for them to show through. Just follow a ratio balanced food plan, do proper resistance & cardio training and as the fat melts off around your mid-section your abs will naturally show through.
The main purpose of a individual doing abs is to maintain strength and balance between the abs and low back so your core is kept strong.
For the female who wants to tighten, tone and strengthen their abs your entire routine should take no more that 3-4 minutes.
When I am doing consulting work in gyms I see these abs classes that are 30 minutes long and I wonder, “what the hell could they be doing for 30 minutes”?
When you do your abs routine correctly, there is no reason why your routine would take longer than that. The whole idea is to work your abs hard and fast (of course with perfect form).
I often get asked…, “I do hundreds of reps of abs exercises 5 days a week and I still can’t see my abs, why…? OR How do you get perfect 6-Pack abs?
The answer is so simple that it may surprise you. Simply add MORE CARDIO, in your target heart rate zone, to your exercise program and make sure you change what you are doing on a consistent basis. That’s right! Maybe add a session or two of “H.I.I.T.”(High Intensity Interval Training) each week. And it’s super important that you are eating each meal in the proper ratio of carbs to proteins to fats.
Let me explain why sit-ups and crunches alone will not give you lean, well-defined abdominals. See, when toning a muscle, you can target specific muscle groups with certain exercises. For example, doing arm curls with dumbbells will tighten & tone your biceps muscles. But when you’re trying to burn fat, you have no control over which part of your body the fat will come off.
What should you do?
Remove the layer of fat with cardiovascular exercise in you target heart rate zone, follow a resistance training program designed with your goals and body type in mind so you burn a lot more calories at rest and a proper, balanced food plan. Then do the abs exercises to tighten and firm the muscle. By doing this you’ll gain the best abdominals of your life! Also, noteworthy, is that when training your abdominal muscles, there is a certain sequence to follow to receive the maximum benefit of your efforts. Here is how it should go:
Lower abs in the form of a reverse crunch Sides (some sort of twisting motion without weights) Upper abs with some sort of crunch Direct Obliques (do not use any weights for this!) Side crunches
Read how Alexis got carded at a Miami Night club…(I think you’ll like this, it’s cute)
“…I was going to the Clevelander Night Club in Miami and the bouncer at the front door cards me. I say to him I’m 29, I haven’t been carded in years. He says, I need to see your id to make sure your old enough to be carrying around that six-pack. I didn’t know what he meant until he pointed at my abs. I had a half shirt on and my abs were showing. It made me smile.” Alexis Garcia, Ft. Lauderdale, FL
The article was written by John Piacentino who is President of Advanced Fitness. John is a Female Fitness Specialist who has been training females for over 16 years and is certified by The National Academy of Sports Medicine, FreeStyle (which is a specialization certification for fast female fitness results) and Mom’s In Motion (another specialty certification for pre-natal and post partum females). John is the author of one of the hottest e-books, Absolute Abs For Females and 6- Week Fast Female Fitness Results Program E-book (a complete, step-by-step workout and food plan designed for females who want to reduce cellulite, lose 5-8 lbs and 7 or more inches in 3-weeks). Free reports are available at http://www.onlineadvancefitness.com
Are your Thoughts About Your Body Holding You Back From Success?
Are Your Thoughts About Your Body Holding You Back From Success? by Christopher Guerriero
When someone joins my personal coaching program, one of the first things I ask them to do is to describe exactly what their body is going to look like once I help them reach their goal weight. I ask them to do this in writing - not over the phone, and here's why...
Deeply imbedded negative thoughts are what cause us to have difficulties in any weight loss or health enhancement program - in fact, our past failures can almost always be traced back to negative thoughts that we didn't even realize we had.
Most of our negative thinking comes out when we write things down on paper (or on the computer).
I challenge you to write out 10 brief descriptions about how your body will look in 30 days if you were coached by someone like me - someone who knows exactly how to transform the human body no matter what stage of the game you're currently at.
Go ahead, take a moment and write out what your face would look like, what your arms would look like, what your legs and your butt would look like - would your skin look different, would your muscles be tighter, would you be leaner - detail everything, then come right back.
Did you do it?
Make your list now before reading any further - I want you to walk away with some profound knowledge of yourself when you're done reading this article. OK, now that you have your list, let me show you something that you can use to judge whether or not you've been causing yourself to fail in your attempts to lose weight and keep it off.
Here are some examples of statements that a good friend of mine used to have before he and I began working together - statements that were literally holding him back from success:
Face-more chiseled features, no double chin, no doughy jowls or puffy cheeks, no bags under the eyes.
Other than improved facial shape, I really have no complaints at all about my face, hair, eyes, nose, ears.
Neck-no double chin or "wattle"
Chest-no gynecomastia (womanly breasts), muscular instead. Look, ma, I can see my ribcage and pectoral muscles instead of a soft mattress of flab.
Arms-hard sinewy curves instead of soft breadsticks. Seeing veins and muscles instead of smooth fat.
Abdomen-are there really abs hiding in there? They've never made an appearance in 50 years! It'd be nice to have a tight waist not uncomfortably sliced by too-tight underwear.
Legs-less of a conical shape, more elongated and solid. Although my calves have always been rather large and firm-my best body part, next to my brain.
Buttocks-less sag, more form Back-could be a lot less hairy, would be nice to see a "V" shape instead of a truncated pyramid.
Can you see why he might have had a few troubles in the past reaching his goal?
But I'll let you in on a little secret - this guy is in great shape now and enjoying life more than ever, and he's a pleasure to speak with each week in our coaching calls.
Now here's a list from a woman who recently completed one of my coaching programs - this list was written out after our first session together - watch how positive every statement is:
WHAT MY BODY IS GOING TO LOOK LIKE
-----------------------
my face will be thinner, more defined
my posture will be great all of the time
my legs will be free of cellulite and extra fat
my butt will be sculpted and defined
my abs will be tight and defined
my arms will be cut and defined and strong and sexy!
my chest will be lifted and shapely
my back will show definition and be sexy!
I will feel the urge to walk around naked all the time! (around my house and my husband, of course)
I will walk confidently knowing that I look great!
I will compliment my awesome body with cool clothes that show it off
I will wear a bikini from now on!!! No shorts over the bottom!
I will wear those short shorts I have sitting in my closet my skin will be clear
I will be unbelievably beautiful and sexy!!!
When making your list, make sure to avoid using any negatives, and have fun with this exercise - the short time you take out of your day to make your list will save you tons of time and frustration in the near future.
About the Author
Christopher Guerriero is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FREE how-to articles and FREE teleseminars, visit: Maximize Your Metabolism.
When someone joins my personal coaching program, one of the first things I ask them to do is to describe exactly what their body is going to look like once I help them reach their goal weight. I ask them to do this in writing - not over the phone, and here's why...
Deeply imbedded negative thoughts are what cause us to have difficulties in any weight loss or health enhancement program - in fact, our past failures can almost always be traced back to negative thoughts that we didn't even realize we had.
Most of our negative thinking comes out when we write things down on paper (or on the computer).
I challenge you to write out 10 brief descriptions about how your body will look in 30 days if you were coached by someone like me - someone who knows exactly how to transform the human body no matter what stage of the game you're currently at.
Go ahead, take a moment and write out what your face would look like, what your arms would look like, what your legs and your butt would look like - would your skin look different, would your muscles be tighter, would you be leaner - detail everything, then come right back.
Did you do it?
Make your list now before reading any further - I want you to walk away with some profound knowledge of yourself when you're done reading this article. OK, now that you have your list, let me show you something that you can use to judge whether or not you've been causing yourself to fail in your attempts to lose weight and keep it off.
Here are some examples of statements that a good friend of mine used to have before he and I began working together - statements that were literally holding him back from success:
Face-more chiseled features, no double chin, no doughy jowls or puffy cheeks, no bags under the eyes.
Other than improved facial shape, I really have no complaints at all about my face, hair, eyes, nose, ears.
Neck-no double chin or "wattle"
Chest-no gynecomastia (womanly breasts), muscular instead. Look, ma, I can see my ribcage and pectoral muscles instead of a soft mattress of flab.
Arms-hard sinewy curves instead of soft breadsticks. Seeing veins and muscles instead of smooth fat.
Abdomen-are there really abs hiding in there? They've never made an appearance in 50 years! It'd be nice to have a tight waist not uncomfortably sliced by too-tight underwear.
Legs-less of a conical shape, more elongated and solid. Although my calves have always been rather large and firm-my best body part, next to my brain.
Buttocks-less sag, more form Back-could be a lot less hairy, would be nice to see a "V" shape instead of a truncated pyramid.
Can you see why he might have had a few troubles in the past reaching his goal?
But I'll let you in on a little secret - this guy is in great shape now and enjoying life more than ever, and he's a pleasure to speak with each week in our coaching calls.
Now here's a list from a woman who recently completed one of my coaching programs - this list was written out after our first session together - watch how positive every statement is:
WHAT MY BODY IS GOING TO LOOK LIKE
-----------------------
my face will be thinner, more defined
my posture will be great all of the time
my legs will be free of cellulite and extra fat
my butt will be sculpted and defined
my abs will be tight and defined
my arms will be cut and defined and strong and sexy!
my chest will be lifted and shapely
my back will show definition and be sexy!
I will feel the urge to walk around naked all the time! (around my house and my husband, of course)
I will walk confidently knowing that I look great!
I will compliment my awesome body with cool clothes that show it off
I will wear a bikini from now on!!! No shorts over the bottom!
I will wear those short shorts I have sitting in my closet my skin will be clear
I will be unbelievably beautiful and sexy!!!
When making your list, make sure to avoid using any negatives, and have fun with this exercise - the short time you take out of your day to make your list will save you tons of time and frustration in the near future.
About the Author
Christopher Guerriero is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FREE how-to articles and FREE teleseminars, visit: Maximize Your Metabolism.
Healing Your Emotional Relationship with Food
Healing Your Emotional Relationship with Food by true2you
The other night I lay in bed watching Oprah’s 20th Anniversary DVD collection – a gift given to me by my best friend. Story after story of incredible people that have touched and changed the life of Oprah caused my tears of inspiration to flow. One particular person I really identified with – the story of Rudine. Rudine suffered severely from anorexia nervosa. She wanted so badly to battle and win this condition, but her emotional relationship with food and herself was so damaged.
You see, I can identify with this woman because at the age of 13, I came face to face with anorexia nervosa. It followed two very painful events in my life. Looking back, I now understand I was unable to cope with all the emotions I encountered. The anger and hatred I felt – because I could not outwardly express it – was turned inward. I began to hate my body and food became the enemy. I exercised like crazy and eventually ate only 1 small meal per day. After finally breaking that cycle, I swung to the other extreme and began to binge eat late at night. Other things replaced food until, at the age of 21, I got serious about facing and healing my emotions.
I share this with you because I think it is important to understand the devastating effects our relationship with food can have on our health. Maybe you’ve never suffered from anorexia nervosa, bulimia or obesity, but your emotional relationship with food is still worth examining. In an ideal relationship with food, you eat when you’re hungry, and you eat the healthy foods your body needs. Your body weight is healthy and you aren’t experimenting with the latest diet. Healthy eating is your way of life, and your physical wellbeing reflects that – not just your body, but your energy level, mood and internal health as well. So come on this journey with me and let’s explore some of the common emotions or situations that can trigger unhealthy eating. Pay attention to whether any of these strike home for you. If so, try substituting some of the alternatives I suggest so you can begin healing your emotional relationship with food.
Angry Eater: When you are very angry with yourself or someone else, do you turn to food? Maybe you’re mad because you made a mistake and so you beat yourself up with food. Try confronting and expressing your anger in a healthy way, and then forgive and let it go.
Stress Eater: According to Dr. Phil, “when you are under stress, your body releases hormones that automatically stimulate your appetite and set off cravings, prompting you to eat huge quantities of fattening food”. Take 15 minutes of quiet alone time or a 15 minute brisk walk instead.
Convenience Eater: You don’t have time or don’t feel like making something healthy to eat, so you grab whatever is convenient – fast food or take home, chips, donuts, etc. Keep healthy and convenient foods around the house and at the office – fruit, granola bars, Lean Cuisines, string cheese, and yogurt.
Tired Eater: Morning comes around or the afternoon energy runs out and you need a kick of sugar to keep you going. You load up on cookies, cake or other sugar snack foods and you’re off and running until you crash. Try getting 8 hours of sleep at night, exercising regularly, taking vitamins or taking a short cat nap.
No Waste Eater: Were you taught to never waste food? Were you reminded of all the poor children that had nothing to eat? Now you cannot bring yourself to leave anything on your plate or throw away any food. Put smaller portions on your plate. Give yourself permission to stop eating when you’re full. Work in a homeless shelter serving food or give food to the poor so you don’t feel guilty.
Self-Disgust Eater: You look at yourself and hate what you see; you eat or deprive yourself of food to mask the feelings you have, and so starts the cycle of abuse. Work on loving yourself in every way you can – pamper yourself, repeat positive affirmations, stick up for yourself. Invest in gaining confidence and self-esteem.
Boredom Eater: This is me. I don’t feel like doing laundry or cleaning the house. I’m tired of working, playing cars or watching TV. It’s cold outside and so I open the food cabinet. Hmmm. I wonder what I can eat. Get creative and find something fun and different to do. Switch projects and start something new. Make a phone call to a friend.
Fear of Intimacy Eater: Do you eat to hide yourself and avoid getting too close to someone? Sometimes reaching out to people can be a very scary and hard thing to do. Maybe you’ve been hurt too many times by loved ones. Seek help to heal your pain. Search for supportive and loving people that you can depend on. Take baby steps to reach out and trust someone.
Hopeless Eater: Have you just completely given up? Maybe you’ve tried too long to lose weight or given too much to your marriage, and nothing seems to change. You feel hopeless and so you just say, “Who cares? I’m just going to eat whatever I want”. Or maybe you’ve lost your appetite all together. Change your thoughts. Focus on the positive and keep a gratitude journal. Look for the bright side of everything. Search for the sunshine and you will find it.
“See Food” Eater: You know the saying, “I’m on a seafood diet. I see food and I eat it”. Are you the type of eater that constantly grazes? If the food is in front of you, you eat it without really thinking about it. You may or may not be hungry – it’s just a habit. Graze on low-fat and healthy foods. Keep the fattening foods at the grocery store. Work on being more conscious of how much food you are taking in.
Social Eater: You love to be around people and what better way to spend time with friends than going out to lunch or dinner. Socializing is great! Eating out is expensive and not always very healthy – not to mention the additional calorie intake. Add a couple glasses of wine and you’ve consumed in one meal what you should have for the day. Limit your social gatherings at restaurants to once or twice a month. Start a walking group with friends. Participate in a movie or book club. Have a board game night and serve soup and salad.
Comfort Eater: Sadness or loneliness threatens to swallow you up. Depression seems to be your best friend. Food is your source of comfort. Somehow you feel better after indulging in your favorite meal and dessert. Until the feelings strike again. It’s time to face your sadness or loneliness. Maybe you need to grieve the loss of someone or something. Perhaps you need to reach out more to a community of people. Developing a relationship with God may supply the consolation and companionship you need.
Whatever your relationship with food, ask yourself if it’s a healthy one. Facing your emotions head on is the only way to heal them. Denial only causes your feelings to go away temporarily. When I watched the story of Rudine on Oprah, a recovering anorexic pleaded with her to feed her brain and give herself the nourishment that it needed. With sad-filled and hopeless eyes, Rudine simply said, “But how?” Isn’t that the essential question we are all faced with when making change? How? Change starts with awareness. It’s fueled by desire and commitment. And it ends with taking action. Take the steps you need now to develop a healthy relationship with food.
Lori Radun, CEC – certified life coach for moms. To receive her FREE newsletter and the FREE special report “155 Things Moms Can Do To Raise Great Children”, go to http://www.true2youlifecoaching.com
Article Source: ArticlesOn.com
The other night I lay in bed watching Oprah’s 20th Anniversary DVD collection – a gift given to me by my best friend. Story after story of incredible people that have touched and changed the life of Oprah caused my tears of inspiration to flow. One particular person I really identified with – the story of Rudine. Rudine suffered severely from anorexia nervosa. She wanted so badly to battle and win this condition, but her emotional relationship with food and herself was so damaged.
You see, I can identify with this woman because at the age of 13, I came face to face with anorexia nervosa. It followed two very painful events in my life. Looking back, I now understand I was unable to cope with all the emotions I encountered. The anger and hatred I felt – because I could not outwardly express it – was turned inward. I began to hate my body and food became the enemy. I exercised like crazy and eventually ate only 1 small meal per day. After finally breaking that cycle, I swung to the other extreme and began to binge eat late at night. Other things replaced food until, at the age of 21, I got serious about facing and healing my emotions.
I share this with you because I think it is important to understand the devastating effects our relationship with food can have on our health. Maybe you’ve never suffered from anorexia nervosa, bulimia or obesity, but your emotional relationship with food is still worth examining. In an ideal relationship with food, you eat when you’re hungry, and you eat the healthy foods your body needs. Your body weight is healthy and you aren’t experimenting with the latest diet. Healthy eating is your way of life, and your physical wellbeing reflects that – not just your body, but your energy level, mood and internal health as well. So come on this journey with me and let’s explore some of the common emotions or situations that can trigger unhealthy eating. Pay attention to whether any of these strike home for you. If so, try substituting some of the alternatives I suggest so you can begin healing your emotional relationship with food.
Angry Eater: When you are very angry with yourself or someone else, do you turn to food? Maybe you’re mad because you made a mistake and so you beat yourself up with food. Try confronting and expressing your anger in a healthy way, and then forgive and let it go.
Stress Eater: According to Dr. Phil, “when you are under stress, your body releases hormones that automatically stimulate your appetite and set off cravings, prompting you to eat huge quantities of fattening food”. Take 15 minutes of quiet alone time or a 15 minute brisk walk instead.
Convenience Eater: You don’t have time or don’t feel like making something healthy to eat, so you grab whatever is convenient – fast food or take home, chips, donuts, etc. Keep healthy and convenient foods around the house and at the office – fruit, granola bars, Lean Cuisines, string cheese, and yogurt.
Tired Eater: Morning comes around or the afternoon energy runs out and you need a kick of sugar to keep you going. You load up on cookies, cake or other sugar snack foods and you’re off and running until you crash. Try getting 8 hours of sleep at night, exercising regularly, taking vitamins or taking a short cat nap.
No Waste Eater: Were you taught to never waste food? Were you reminded of all the poor children that had nothing to eat? Now you cannot bring yourself to leave anything on your plate or throw away any food. Put smaller portions on your plate. Give yourself permission to stop eating when you’re full. Work in a homeless shelter serving food or give food to the poor so you don’t feel guilty.
Self-Disgust Eater: You look at yourself and hate what you see; you eat or deprive yourself of food to mask the feelings you have, and so starts the cycle of abuse. Work on loving yourself in every way you can – pamper yourself, repeat positive affirmations, stick up for yourself. Invest in gaining confidence and self-esteem.
Boredom Eater: This is me. I don’t feel like doing laundry or cleaning the house. I’m tired of working, playing cars or watching TV. It’s cold outside and so I open the food cabinet. Hmmm. I wonder what I can eat. Get creative and find something fun and different to do. Switch projects and start something new. Make a phone call to a friend.
Fear of Intimacy Eater: Do you eat to hide yourself and avoid getting too close to someone? Sometimes reaching out to people can be a very scary and hard thing to do. Maybe you’ve been hurt too many times by loved ones. Seek help to heal your pain. Search for supportive and loving people that you can depend on. Take baby steps to reach out and trust someone.
Hopeless Eater: Have you just completely given up? Maybe you’ve tried too long to lose weight or given too much to your marriage, and nothing seems to change. You feel hopeless and so you just say, “Who cares? I’m just going to eat whatever I want”. Or maybe you’ve lost your appetite all together. Change your thoughts. Focus on the positive and keep a gratitude journal. Look for the bright side of everything. Search for the sunshine and you will find it.
“See Food” Eater: You know the saying, “I’m on a seafood diet. I see food and I eat it”. Are you the type of eater that constantly grazes? If the food is in front of you, you eat it without really thinking about it. You may or may not be hungry – it’s just a habit. Graze on low-fat and healthy foods. Keep the fattening foods at the grocery store. Work on being more conscious of how much food you are taking in.
Social Eater: You love to be around people and what better way to spend time with friends than going out to lunch or dinner. Socializing is great! Eating out is expensive and not always very healthy – not to mention the additional calorie intake. Add a couple glasses of wine and you’ve consumed in one meal what you should have for the day. Limit your social gatherings at restaurants to once or twice a month. Start a walking group with friends. Participate in a movie or book club. Have a board game night and serve soup and salad.
Comfort Eater: Sadness or loneliness threatens to swallow you up. Depression seems to be your best friend. Food is your source of comfort. Somehow you feel better after indulging in your favorite meal and dessert. Until the feelings strike again. It’s time to face your sadness or loneliness. Maybe you need to grieve the loss of someone or something. Perhaps you need to reach out more to a community of people. Developing a relationship with God may supply the consolation and companionship you need.
Whatever your relationship with food, ask yourself if it’s a healthy one. Facing your emotions head on is the only way to heal them. Denial only causes your feelings to go away temporarily. When I watched the story of Rudine on Oprah, a recovering anorexic pleaded with her to feed her brain and give herself the nourishment that it needed. With sad-filled and hopeless eyes, Rudine simply said, “But how?” Isn’t that the essential question we are all faced with when making change? How? Change starts with awareness. It’s fueled by desire and commitment. And it ends with taking action. Take the steps you need now to develop a healthy relationship with food.
Lori Radun, CEC – certified life coach for moms. To receive her FREE newsletter and the FREE special report “155 Things Moms Can Do To Raise Great Children”, go to http://www.true2youlifecoaching.com
Article Source: ArticlesOn.com
Tuesday, May 16, 2006
I ran across this cool tool on Nutrisystem.com called My Virtual Model. If anyone is intersted you can register for free on the site, then log in and click "My Virtual Model" at the top of the page to create your own model.
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Monday, May 15, 2006
Body Wrap Treatments--Can Body Wraps Really Help You Lose Weight?
Body Wrap Treatments - Can Body Wraps Really Help You Lose Weight?
By Ian Mason
By Ian Mason
Can the body wrap treatments that luxurious spas offer really help someone lose weight? Yes they can, but they can’t help you with fat loss. These glorified sweat suits are supposed to make you lose a minimum of 6 inches after a simple one hour session. They often claim to heal various skin problems, to detoxify the body, treat acne, improve circulation, alleviate muscle and joint pain, and tighten the skin, but they offer little more than the discomfort of dehydration since that is all that is happening. This is no different than wearing a sauna suit during your workout, which is only asking for extreme dehydration and coronary trouble. Really, it’s no different, just substitute the suit for temporary mummification with clay and epsom salts smothering your skin. The skin needs to be exposed to air in order for it to evaporate and effectively cool the body down, otherwise your body keeps gushing sweat in a desperate attempt to restore normal body temperatures. So, don’t be surprised if you drink back all of your “lost inches” within a few days, if not within the same day, because that is exactly what will happen.
Here’s how body wraps claim to work. You first apply bandages or wraps that have been dipped in your choice of substance. Many use sea clay, while others use seaweed, herbal mixtures, mineral mixtures, or aloe vera. Once you are wrapped, this is when your pores begin to open and the detoxification process begins. The aforementioned substances are what “absorb” all of the impurities. Next comes the second stage of the process, often times called squeezing. This is when the bandages come into play. At this point, the empty ”interstitial spaces”, which are nothing more than small compartments between the cells, are now mashed together in order to create a tighter, smoother look. Some claim that if you can maintain the compacted shape then your cells will actually adapt to the new shape. And voila! You are now thin! Right??? It’s not quite so easy unfortunately.
One thing that is amusing about some of these products is that they recognize the importance of staying hydrated before, during, and after the body wrap session, which is great, but they also like to remind the buyer that you can have several a day and be fine. So, in other words, as long as you get wrapped several times a week, you will never see your body return to its actual shape. It’s a lot like those memory foam balls. As long as you periodically squeeze it, the ball will never return to its original shape. It’s just too bad that it will often cost you as much as $110 for only 32 treatments. That is the price and the approximate treatment number as given by www.bodywrap.com.
As far as how often one decides to wrap, this could mean once a week for some, while many companies like to clarify that it is perfectly safe to even have several wraps a day. Let’s take the middle ground. If one were to have four wraps a week, then you would be paying $660 a year for virtually nothing. It’s an expensive game of pretend when you could go join Gold’s gym and pay about $35-45 a month. It is certainly cheaper to do honest, hard work to lose the weight as opposed to the other option of mummifying yourself for an hour a day covered in fancy mud only to achieve empty, fleeting results. To me, it’s a no brainer.
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Article Source: http://EzineArticles.com/?expert=Ian_Mason
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