Monday, December 13, 2010
Aerobics Eliminate aging
Showed a new U.S. study that exercise "aerobics" in the middle age, delay aging more than ten years at least, according to study findings, the practice of aerobics regularly improve the body's ability to inhale oxygen and breathe, and that continued exercise is not particularly physical activity most stress for a longer period, can improve the ability to exercise these exercises. There are more than seven studies showing the benefits of aerobics such as reducing the risk of serious diseases, and accelerate healing after injury or illness, and reduce the risks of falls due to maintenance of muscle strength, balance and coordination, along with increased muscle mass by 25%.
Wednesday, December 8, 2010
the secret to Weight Loss Success
Here's the difference between successful weight loss and unsuccessful results. In just a moment, I am going to give you the key that will unlock any fitness goal you may have now or any fitness goal you may have in the future.
It is the secret to permanent weight loss, muscle gain, and superb health.
No magic, no potions, no screaming "Eureka, I've Found It!"
No fluff, just a fact.
Are you ready for this secret, the one that will unlock any wish or desire you may have regarding fitness, weight loss, muscle gain...etc.
O.K. here it comes. Want to sit down for it?
The key to everlasting weight (fat) loss is:
Yes, weight loss, muscle gain, any fitness goal you may have is simply a choice that you make.
In fact, I could end this article with that said (some of you probably wish that I would
Anything you want in life, any goal or desire can be yours if you simply choose to go after it.
Things just do not fall into place naturally and without effort.
Yes, they do fall, just not where you want them to.
You must first "think" of what it is you want and then choose to go after it.
And if you do not get what you want?
Try it again.
Forget blame.
Forget victim talk.
Forget excuses.
If you want it, choose to get it.
After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours.
Want to lose some body fat? Choose to.
Want to gain some muscle and increase your strength? Choose to.
Increase flexibility? Eat better? Choose to.
Life boils down to a series of choices.
The better choices you make, the better your life will be.
You can choose to slim down and fit into those jeans or you can choose that piece of cheesecake.
You can choose to get behind the wheel after drinking or you can choose to hand the keys to a friend.
Some of the choices you make have a long lasting and dramatic impact on your life forever.
Regarding weight loss, muscle gain, and fitness, how can you make sure that you are making choices that will help your efforts, not hurt them?
Easy, follow a plan of action that has already helped many others achieve their long lasting fitness and weight loss goals.
Over the years, I have learned precisely what needs to be done to lose weight and gain muscle.
Now, I am able to save my clients valuable time by cutting out their trial and error, having them focus solely on the things that produce results.
Bottom line, if you choose to go after something, you can be assured that it's within your reach because others have already accomplished it.
Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it.
Just follow what it is they did to come out on top.
If losing some weight (fat) is one of your priorities, you can rest assured that many others have already done it.
So the question of whether or not it's possible is not an issue.
It's just your turn to go get it.
Where you are today is the result of all the choices you have made up to this point.
If you want better, you must make better choices. You can either move ahead or stay behind.
The choice is yours.
Green Tea is a magical secret to Weight Loss
There’s recently been a LOT in the weight loss news concerning green tea.
Green tea’s weight loss effects have been causing more and more people to start sipping the ancient Japanese brew.
But just how does green tea help you lose weight? And does it really work or is it all just hype? This article gives you the real facts about drinking green tea to lose weight.
Advantages of Drinking Green Tea for Weight Loss:
1) Green tea revs up your metabolism
A study reported on in the American Journal of Clinical Nutrition, found that green tea extract resulted in a significant increase in energy expenditure (a metabolism 'boost').
The researchers also concluded that that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).
2) Green tea inhibits fat absorption and helps glucose regulation
Experts tell us that the catechins in green tea help to inhibit the movement of glucose into fat cells. Green tea may also act as al glucose regulator. It helps to slow the rise in blood sugar after a meal. This prevents high insulin spikes (lots of insulin promotes fat storage) and the subsequent fat storage.
3) Green tea may help reduce appetite
Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections. This may have something to do with the blood sugar regulating effects of green tea.
4) Green tea can help you save calories on your morning brew.
We are a nation hooked on our java. Be it the regular double-cream, double-sugar standard or that mocha, dappa, frappucinno, the calories we ingest just to get our morning caffeine is wreaking havoc on our waistlines.
If you want to save mega-calories in the morning but still get your caffeine fix, try substituting green tea for coffee. Or have a green tea in the afternoon instead of that 700 calorie mocha-chillate dream. You’ll definitely notice the difference in your waistline after a few weeks.
So there are 4 ways that green tea can help you with weight loss. But how much do you actually have to drink to get these amazing metabolism boosting effects?
Experts vary but the general consensus seems to be that 3 – 5 cups of green tea per day is optimal. Doing this can help you burn an extra 70 calories per day which amounts to 7 pounds per year. Pretty good for not exercising or cutting calories, right?
However, 3 – 5 cups can be a lot for some people, so you might also want to consider green tea extract, green tea pills or a green tea patch.
Disadvantages of Drinking Green Tea For Weight Loss:
#1) Green tea is not a magic bullet
While some people will tell you that green tea is the be-all-end-all for weight loss success, I think the keyword here is balance. You’re not going to eat 5000 calories a day, drink a cup of green tea and make it all go away – it just isn’t going to happen. A healthy diet and increased exercise will go a long way in helping you lose weight and keep it off.
#2) Be cautious of the caffeine if you have health problems
For some people that have heart troubles, high blood pressure or stimulant sensitivities, the caffeine in green tea may not be the best idea. If you’re worried about the caffeine from green tea, try taking green tea extract. Most green tea extract is made from decaffeinated green tea so you can still get the weight loss benefits without the caffeine.
If you think the caffeine may be a problem, make sure to consult your doctor before starting green tea for weight loss. Also make sure to consult your doctor before starting green tea if you are pregnant or breastfeeding.
Bottom Line: Green tea helps you with weight loss by boosting your metabolic rate, regulating your blood sugar, suppressing your appetite and giving you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While it's not the magic bullet, it can definitely give you a boost in weight loss and in your overall health!
Green tea’s weight loss effects have been causing more and more people to start sipping the ancient Japanese brew.
But just how does green tea help you lose weight? And does it really work or is it all just hype? This article gives you the real facts about drinking green tea to lose weight.
Advantages of Drinking Green Tea for Weight Loss:
1) Green tea revs up your metabolism
A study reported on in the American Journal of Clinical Nutrition, found that green tea extract resulted in a significant increase in energy expenditure (a metabolism 'boost').
The researchers also concluded that that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).
2) Green tea inhibits fat absorption and helps glucose regulation
Experts tell us that the catechins in green tea help to inhibit the movement of glucose into fat cells. Green tea may also act as al glucose regulator. It helps to slow the rise in blood sugar after a meal. This prevents high insulin spikes (lots of insulin promotes fat storage) and the subsequent fat storage.
3) Green tea may help reduce appetite
Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections. This may have something to do with the blood sugar regulating effects of green tea.
4) Green tea can help you save calories on your morning brew.
We are a nation hooked on our java. Be it the regular double-cream, double-sugar standard or that mocha, dappa, frappucinno, the calories we ingest just to get our morning caffeine is wreaking havoc on our waistlines.
If you want to save mega-calories in the morning but still get your caffeine fix, try substituting green tea for coffee. Or have a green tea in the afternoon instead of that 700 calorie mocha-chillate dream. You’ll definitely notice the difference in your waistline after a few weeks.
So there are 4 ways that green tea can help you with weight loss. But how much do you actually have to drink to get these amazing metabolism boosting effects?
Experts vary but the general consensus seems to be that 3 – 5 cups of green tea per day is optimal. Doing this can help you burn an extra 70 calories per day which amounts to 7 pounds per year. Pretty good for not exercising or cutting calories, right?
However, 3 – 5 cups can be a lot for some people, so you might also want to consider green tea extract, green tea pills or a green tea patch.
Disadvantages of Drinking Green Tea For Weight Loss:
#1) Green tea is not a magic bullet
While some people will tell you that green tea is the be-all-end-all for weight loss success, I think the keyword here is balance. You’re not going to eat 5000 calories a day, drink a cup of green tea and make it all go away – it just isn’t going to happen. A healthy diet and increased exercise will go a long way in helping you lose weight and keep it off.
#2) Be cautious of the caffeine if you have health problems
For some people that have heart troubles, high blood pressure or stimulant sensitivities, the caffeine in green tea may not be the best idea. If you’re worried about the caffeine from green tea, try taking green tea extract. Most green tea extract is made from decaffeinated green tea so you can still get the weight loss benefits without the caffeine.
If you think the caffeine may be a problem, make sure to consult your doctor before starting green tea for weight loss. Also make sure to consult your doctor before starting green tea if you are pregnant or breastfeeding.
Bottom Line: Green tea helps you with weight loss by boosting your metabolic rate, regulating your blood sugar, suppressing your appetite and giving you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While it's not the magic bullet, it can definitely give you a boost in weight loss and in your overall health!
Glycemic Index,a magic weight loss solution
Glycemic index ranks different carbohydrate foods depending on their potential to raise blood glucose levels.
The ranking is on a scale from zero to 100.Higher the Glycemic index, higher is the particular carbohydrates ability to affect a spike(rise) in blood glucose levels.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have benefits for health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type one and type 2).
This is as far as it goes about the use of glycemic index for weight loss.
Popular diet books like the south beach diet is founded on the premise that the spike in blood glucose levels leads to more hunger and subsequent weight gain, whereas the foods with low GI have a tendency to delay the hanger or lower appetite, leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence.
Read this excerpt taken from WebMD:
Experts Take On the Glycemic Index
It sounds like a magic formula for dieters --but experts have long been saying there is no such thing. "If you don't have peaks and valleys in your glucose level then hunger should be kept at bay," says Kathleen Zellman, RD, a spokesperson for the American Dietetic Association (ADA). "However, it's not that simple. It's also affected by meal size, whether there's any fat in the meal, and overall health status."
"Glycemic index looks at individual foods -- not how that food might interact with another," says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri. "If you eat a high glycemic index food with a protein, for example, it might be absorbed more slowly. ... That's the hang-up with glycemic index. Very few people will sit down and eat one high glycemic index food and then another. Its meals that we eat."
Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn., says it's never been proven that high insulin levels -- which result when a high glycemic index food is eaten -- mean increased hunger. "When [you] work with patients who get real hungry between meals, you have to try a couple of different things. I'm not sure if it's glycemic index, the bulk of food, the content of food that gives [the sense of fullness] ... I also have them consider adding protein and modest amounts of fat to decrease overeating between meals."
All the researchers are unanimous in that, it's the fiber content of the diet that is more important for controlling diabetes and weight gain than the Glycemic Index.Read the exerpts of a new research document from WebMD,....
New research shows that when it comes to type 2 diabetes, not all carbohydrates are created equal. Tufts University researchers report that eating whole-grain foods, especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk of the metabolic syndrome.
Whole-grain foods have already been found to help protect against heart disease and certain cancers, and the newly published study is one of several that indicates there is a protective role for whole grains against a constellation of major risk factors that lead to metabolic syndrome -- a risk factor for cardiovascular disease and the development of type 2 diabetes.
"Unless you're a diabetic, glycemic index may not be all that important," says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more likely to be stored as fat?
"The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage."
All this leads one to conclude that the importance of fiber is far more that Glycemic index for dieters. The weight loss programs like many low carb diets and the popular south beach diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares.
A diet rich in fibre has many advantages like:
Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in the digestive tract, thus lowering blood cholesterol.
Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,along with these benefits and its role in weight maintenance, fiber helps prevent the following:
Constipation Hemorrhoids Appendicitis Diverticulosis -- an intestinal disease where pockets, which can become infected, develop in the intestinal lining.
A diet program which recommends fiber rich foods and is loaded with healthy and natural weight loss alternatives to the foods recommended by the fad diets is the only alternative to safe and sure weight loss.
The ranking is on a scale from zero to 100.Higher the Glycemic index, higher is the particular carbohydrates ability to affect a spike(rise) in blood glucose levels.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have benefits for health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type one and type 2).
This is as far as it goes about the use of glycemic index for weight loss.
Popular diet books like the south beach diet is founded on the premise that the spike in blood glucose levels leads to more hunger and subsequent weight gain, whereas the foods with low GI have a tendency to delay the hanger or lower appetite, leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence.
Read this excerpt taken from WebMD:
Experts Take On the Glycemic Index
It sounds like a magic formula for dieters --but experts have long been saying there is no such thing. "If you don't have peaks and valleys in your glucose level then hunger should be kept at bay," says Kathleen Zellman, RD, a spokesperson for the American Dietetic Association (ADA). "However, it's not that simple. It's also affected by meal size, whether there's any fat in the meal, and overall health status."
"Glycemic index looks at individual foods -- not how that food might interact with another," says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri. "If you eat a high glycemic index food with a protein, for example, it might be absorbed more slowly. ... That's the hang-up with glycemic index. Very few people will sit down and eat one high glycemic index food and then another. Its meals that we eat."
Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn., says it's never been proven that high insulin levels -- which result when a high glycemic index food is eaten -- mean increased hunger. "When [you] work with patients who get real hungry between meals, you have to try a couple of different things. I'm not sure if it's glycemic index, the bulk of food, the content of food that gives [the sense of fullness] ... I also have them consider adding protein and modest amounts of fat to decrease overeating between meals."
All the researchers are unanimous in that, it's the fiber content of the diet that is more important for controlling diabetes and weight gain than the Glycemic Index.Read the exerpts of a new research document from WebMD,....
New research shows that when it comes to type 2 diabetes, not all carbohydrates are created equal. Tufts University researchers report that eating whole-grain foods, especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk of the metabolic syndrome.
Whole-grain foods have already been found to help protect against heart disease and certain cancers, and the newly published study is one of several that indicates there is a protective role for whole grains against a constellation of major risk factors that lead to metabolic syndrome -- a risk factor for cardiovascular disease and the development of type 2 diabetes.
"Unless you're a diabetic, glycemic index may not be all that important," says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more likely to be stored as fat?
"The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage."
All this leads one to conclude that the importance of fiber is far more that Glycemic index for dieters. The weight loss programs like many low carb diets and the popular south beach diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares.
A diet rich in fibre has many advantages like:
Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in the digestive tract, thus lowering blood cholesterol.
Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,along with these benefits and its role in weight maintenance, fiber helps prevent the following:
Constipation Hemorrhoids Appendicitis Diverticulosis -- an intestinal disease where pockets, which can become infected, develop in the intestinal lining.
A diet program which recommends fiber rich foods and is loaded with healthy and natural weight loss alternatives to the foods recommended by the fad diets is the only alternative to safe and sure weight loss.
some weight loss tips
one calorie + one calorie = two calories
2,000 calories - 800 calories = 1,200 calories (healthy amount
to lose weight)
2 pounds x 4 = 8 pounds (losing or gaining 2 pounds a week)
20 pounds/5 months = 4 pounds (if wanting to lose 20 pounds
in 5 months, then we will lose
4 pounds per month to reach that
goal)
The point is that THERE IS NO MAGIC PILL NOR MAGIC CREAM that will help you lose unwanted fat permanently. The true and honest weight loss tip summarizes in a simple tip: Eating healthy and having a Active lifestyle. That simple tip will help you achieve a healthier look, more energy, and a self-confident attitude.
As you can see, everything has to do with numbers and how well we play with them. There is no magic potion nor pill that will give us long term weight loss results. Nutritional supplements are supplements to help you get missing nutrients, but cannot be seen as miracle potions or the magic answer for our unwanted fat. It is a matter of changing bad eating habits for healthy ones and exercising more. I believe that each individual is special; hence, I encourage you to make a personal commitment and lose the unwanted fat. You can do it; I believe in you, just as someone believed in me when I made the decision to burn that fat!
Here is a list of tips to help you lose weight safely:
Whatever diet you select, remember that there is no magic trick, but a commitment from you to eat healthy.
Best secret to lose UNWANTED FAT? Exercise! Yes, exercise! Exercises increase your metabolism to speed up burning fat. We suggest you exercise at least 30 minutes 4 times a week.
Do not starve. Simply, eating increases your metabolism. Skipping meals will only slow down your metabolism in an attempt to conserve calories when it conceives as a crisis situation where limited fuel is available. Starvation will make you lose more muscle than fat!
Please, please, please, don't fall for fake infomercial with MAGIC potion or pills promising to lose 5 or 10 pounds overnight. It just wont work!
Plan your meals the day before or weekly. This will help you to take control of cravings, rushing to fast food, and you will know your menu is healthy.
Drink GREEN TEA during the day. Many studies agree that GREEN TEA increases your capacity of burn fat. I take it in the morning before breakfast and afternoon either with lunch or after.
Go shopping after eating. It will help you stop buying compulsively for fast food. Limit your purchases to your already well thought prepared meals. Don't get tempted for any junk food! They might look good. but not on our bodies!!! No, no, no, no!
Get to know your body needs. Each individual has different metabolism. Therefore, what worked for your friend might not work for you. Do not get discouraged. If you need to feel motivated, think about me. I will be cheering for you!
Drink at least 8 glasses of water throughout the day, not in one gulp. Your body needs to be hydrated. Symptoms of dehydration include dizziness, lack of concentration, irritability and headaches.
Secret to lose body fat? You must eat less calories than your body burns off. That is all!
Ideally, eat 5-6 small meals every 3 hours. But remember... smaller quantities not HUMOROUS sizes.
So much written about PROTEINS. Increase your protein intake. Protein helps to build new muscles, increase your metabolism - which burns calories.
Think positive and visualize the NEW you.
Have the worst photo of yourself, yes, exactly, that one... the one you don’t like because you look fat paste it in a place where you can see it. Next to it, place an ideal figure either of yourself or from an inspiration figure to motivate yourself and reach your goal: A NEW HEALTHY FIGURE!!
Don't let other people's negative comments affect your weight loss program. Be consistent and know that you are working toward the NEW you.
Not liking counting calories or carbs? Don't panic! Just learn good eating habits and choose vegetables/fruits.
Say SO LONG TO JUNK FOOD!!! You are not a human garbage bin! Instead, eat lots of vegetable and fruits.
Weight Loss Replacement meals are excellent when in a hurry or planning your calorie intake. Check for well balanced meal replacements to get all your nutrients.
Be patient, losing weight is not overnight. But you are on your way to overcome obesity!
Say NO to BIG PORTIONS when eating out. Ask for medium or smaller portions. Enjoy smaller portions of healthy foods.
Take breaks when feeling pressured or under stress. Take a walk, meditate, or listen to your favorite music. It will lift up your spirit.
Waking up and wanting to feel energized? Get some hot water with a squeeze of lemon before breakfast. It will speed up your metabolism for the day, and helps prevent constipation.
Learn to love yourself. Love is the most powerful tool to accomplish everything.
If you are a believer, pray for strength to keep your new healthy life style.
Modernize your wardrobe. Don’t hide on those big at-shirts!
Exercise at least 3 times a week, diet alone will not help you lose weight and keep it off. Hints: home exercise videos, walk, go to a gym, run, hike with a friend.
With our rush daily life, we tend to eat fast. Try to eat slowly, chewing each bite completely. This will help you to enjoy your meals and decrease your appetite.
Good news for those chili lovers! Chili helps to speed up metabolism.
Read labels to see your calorie intake. Remember a calorie is always a calorie. What goes in remains in if you consume extra calories.
Avoid eating 3 hours or more before bed time. If feeling hungry or craving for sweet, have a cup of a flavored tea or a simple fruit.
2,000 calories - 800 calories = 1,200 calories (healthy amount
to lose weight)
2 pounds x 4 = 8 pounds (losing or gaining 2 pounds a week)
20 pounds/5 months = 4 pounds (if wanting to lose 20 pounds
in 5 months, then we will lose
4 pounds per month to reach that
goal)
The point is that THERE IS NO MAGIC PILL NOR MAGIC CREAM that will help you lose unwanted fat permanently. The true and honest weight loss tip summarizes in a simple tip: Eating healthy and having a Active lifestyle. That simple tip will help you achieve a healthier look, more energy, and a self-confident attitude.
As you can see, everything has to do with numbers and how well we play with them. There is no magic potion nor pill that will give us long term weight loss results. Nutritional supplements are supplements to help you get missing nutrients, but cannot be seen as miracle potions or the magic answer for our unwanted fat. It is a matter of changing bad eating habits for healthy ones and exercising more. I believe that each individual is special; hence, I encourage you to make a personal commitment and lose the unwanted fat. You can do it; I believe in you, just as someone believed in me when I made the decision to burn that fat!
Here is a list of tips to help you lose weight safely:
Whatever diet you select, remember that there is no magic trick, but a commitment from you to eat healthy.
Best secret to lose UNWANTED FAT? Exercise! Yes, exercise! Exercises increase your metabolism to speed up burning fat. We suggest you exercise at least 30 minutes 4 times a week.
Do not starve. Simply, eating increases your metabolism. Skipping meals will only slow down your metabolism in an attempt to conserve calories when it conceives as a crisis situation where limited fuel is available. Starvation will make you lose more muscle than fat!
Please, please, please, don't fall for fake infomercial with MAGIC potion or pills promising to lose 5 or 10 pounds overnight. It just wont work!
Plan your meals the day before or weekly. This will help you to take control of cravings, rushing to fast food, and you will know your menu is healthy.
Drink GREEN TEA during the day. Many studies agree that GREEN TEA increases your capacity of burn fat. I take it in the morning before breakfast and afternoon either with lunch or after.
Go shopping after eating. It will help you stop buying compulsively for fast food. Limit your purchases to your already well thought prepared meals. Don't get tempted for any junk food! They might look good. but not on our bodies!!! No, no, no, no!
Get to know your body needs. Each individual has different metabolism. Therefore, what worked for your friend might not work for you. Do not get discouraged. If you need to feel motivated, think about me. I will be cheering for you!
Drink at least 8 glasses of water throughout the day, not in one gulp. Your body needs to be hydrated. Symptoms of dehydration include dizziness, lack of concentration, irritability and headaches.
Secret to lose body fat? You must eat less calories than your body burns off. That is all!
Ideally, eat 5-6 small meals every 3 hours. But remember... smaller quantities not HUMOROUS sizes.
So much written about PROTEINS. Increase your protein intake. Protein helps to build new muscles, increase your metabolism - which burns calories.
Think positive and visualize the NEW you.
Have the worst photo of yourself, yes, exactly, that one... the one you don’t like because you look fat paste it in a place where you can see it. Next to it, place an ideal figure either of yourself or from an inspiration figure to motivate yourself and reach your goal: A NEW HEALTHY FIGURE!!
Don't let other people's negative comments affect your weight loss program. Be consistent and know that you are working toward the NEW you.
Not liking counting calories or carbs? Don't panic! Just learn good eating habits and choose vegetables/fruits.
Say SO LONG TO JUNK FOOD!!! You are not a human garbage bin! Instead, eat lots of vegetable and fruits.
Weight Loss Replacement meals are excellent when in a hurry or planning your calorie intake. Check for well balanced meal replacements to get all your nutrients.
Be patient, losing weight is not overnight. But you are on your way to overcome obesity!
Say NO to BIG PORTIONS when eating out. Ask for medium or smaller portions. Enjoy smaller portions of healthy foods.
Take breaks when feeling pressured or under stress. Take a walk, meditate, or listen to your favorite music. It will lift up your spirit.
Waking up and wanting to feel energized? Get some hot water with a squeeze of lemon before breakfast. It will speed up your metabolism for the day, and helps prevent constipation.
Learn to love yourself. Love is the most powerful tool to accomplish everything.
If you are a believer, pray for strength to keep your new healthy life style.
Modernize your wardrobe. Don’t hide on those big at-shirts!
Exercise at least 3 times a week, diet alone will not help you lose weight and keep it off. Hints: home exercise videos, walk, go to a gym, run, hike with a friend.
With our rush daily life, we tend to eat fast. Try to eat slowly, chewing each bite completely. This will help you to enjoy your meals and decrease your appetite.
Good news for those chili lovers! Chili helps to speed up metabolism.
Read labels to see your calorie intake. Remember a calorie is always a calorie. What goes in remains in if you consume extra calories.
Avoid eating 3 hours or more before bed time. If feeling hungry or craving for sweet, have a cup of a flavored tea or a simple fruit.
For Weight Loss It's Want Power You Need Not Will Power
The problem isn't that you don't have enough will power to
achieve what you want. You have will power, but it's not will
power you need, its want power.
You have to first want
You must want to change your habits, want to lose some weight,
want to give up your evening snacking before your will comes into
play. Once you want a thing badly enough, you will do whatever it
takes.
If you think you want something (to make a change in your eating
habits perhaps), but then find it difficult to follow-through
with your plans, most likely you simply want your current reality
(your current habits and patterns) more than you want your goals
(less weight, better health, etc.)
I can hear you all the way over here, telling me I'm wrong: "No,
that's not right! I want this more than anything; I just don't
have any willpower!" Round and round you go, but the truth is,
you will get what you really want. Think back, has there ever
been a time when you really wanted something? A certain piece of
clothing, a certain house, car, job, spouse? Hum... Yes, we go
after what we want, if we really want to acquire or achieve it we
do. Nothing's going to fall in your lap, you've got to go get what
you want.
What's Going on?
Put another way, you may want to avoid the pain (breaking old
habits, avoiding some favorite foods, simply not overeating...)
more than you want to gain the pleasure (losing some weight,
gaining new habits, eating favorite foods in moderation ...)
Since losing weight takes time, from weeks to months to years,
it's easy to fall off the path. It's always easier to get back
into our old habits of eating, eating, and more eating. There's
always more food. Unless you are too poor to purchase it, there's
plenty food in America - in fact, too much food, and so it
becomes even more necessary to keep the longer-term goals in
mind.
How do you keep the longer-term goals in mind, when the
short-term food is staring you in the face? What about all the
treats offered, what about the commercials, the billboards, the
signs everywhere that say EAT?
Wanting, in fact, is the "W", the first step in the W.H.A.C.K
approach. See it in the free e-book, Changing Beliefs, Your First
Step to Permanent Weight Loss.
Think back to when you last really wanted something. Wanted it
more than anything, had to have it, would do just about anything
to get it. To want is a mighty powerful motivator, but
surprisingly we aren't all motivated by what we want. Some of us
are motivated by avoiding what we don't want.
What is your Motivation Strategy?
Motivation comes in two (or more) flavors. You can be motivated
towards something (what you'll gain) or you can be motivated away
from something (what you'll lose). This desiring to avoid can be
confusing. I'm saying you must want something, and you're
thinking, but I don't want to be fat. I can't think about my
future, only what I don't want. Here is what's going on:
Motivation: Toward
If you are motivated by what you'll gain you find it easy to look
ahead and see your future shapely body, you'll see people around
you with admiring glances, you'll hear their compliments, you'll
smell the good food and feel good knowing you can eat enough to
be satisfied, and then say you're full. You've had enough, thank
you. You'll be in control of your life. You'll want what you
visualize more than anything, and you'll do whatever it takes to
get it. If asked what movie to go see, they'll have a few ideas,
and tell you why.
Motivation: Away
if you are motivated by what you'll lose you'll focus on what you
want to avoid. For example, you want to avoid dying, you want to
avoid being too heavy to enjoy playing with the kids, you want to
avoid gasping for breath when you climb a flight of stairs. You
want to avoid the embarrassment, the humiliation of other
people's remarks and rude glances. You don't want any of that
anymore, and you don't want it to the extent that you'll do
whatever it takes to avoid these things. If you ask them what
they want for dinner, they'll tell you they don't want Chinese,
or pizza. It can be difficult to get someone motivated this way
to actually say what they do want!
Knowing your motivation strategy makes it easier to find methods
that support your preferred strategy. If you are motivated
toward, you may enjoy cutting our pictures of people in great
shape with similar body types to yours. Find models wearing
clothes that would look good on you, pictures of swimming pools,
holiday places you'd enjoy; the types of things that go into a
dream board.
If you motivated away, then make a list of what you want to avoid
and elaborate on that list. Why don't you want these things? The
more detailed you are, the more likely you'll truly do what it
takes to avoid them.
Hopefully these ideas will get you thinking, and much about
making changes in our lives comes down to thinking it through.
Realizing what we really want can get us past the hurdles of what
we already have. To affect change isn't necessarily comfortable,
until you've worked at it for awhile, and then suddenly your
changed behavior has become your new behavior and the effort is
over.
achieve what you want. You have will power, but it's not will
power you need, its want power.
You have to first want
You must want to change your habits, want to lose some weight,
want to give up your evening snacking before your will comes into
play. Once you want a thing badly enough, you will do whatever it
takes.
If you think you want something (to make a change in your eating
habits perhaps), but then find it difficult to follow-through
with your plans, most likely you simply want your current reality
(your current habits and patterns) more than you want your goals
(less weight, better health, etc.)
I can hear you all the way over here, telling me I'm wrong: "No,
that's not right! I want this more than anything; I just don't
have any willpower!" Round and round you go, but the truth is,
you will get what you really want. Think back, has there ever
been a time when you really wanted something? A certain piece of
clothing, a certain house, car, job, spouse? Hum... Yes, we go
after what we want, if we really want to acquire or achieve it we
do. Nothing's going to fall in your lap, you've got to go get what
you want.
What's Going on?
Put another way, you may want to avoid the pain (breaking old
habits, avoiding some favorite foods, simply not overeating...)
more than you want to gain the pleasure (losing some weight,
gaining new habits, eating favorite foods in moderation ...)
Since losing weight takes time, from weeks to months to years,
it's easy to fall off the path. It's always easier to get back
into our old habits of eating, eating, and more eating. There's
always more food. Unless you are too poor to purchase it, there's
plenty food in America - in fact, too much food, and so it
becomes even more necessary to keep the longer-term goals in
mind.
How do you keep the longer-term goals in mind, when the
short-term food is staring you in the face? What about all the
treats offered, what about the commercials, the billboards, the
signs everywhere that say EAT?
Wanting, in fact, is the "W", the first step in the W.H.A.C.K
approach. See it in the free e-book, Changing Beliefs, Your First
Step to Permanent Weight Loss.
Think back to when you last really wanted something. Wanted it
more than anything, had to have it, would do just about anything
to get it. To want is a mighty powerful motivator, but
surprisingly we aren't all motivated by what we want. Some of us
are motivated by avoiding what we don't want.
What is your Motivation Strategy?
Motivation comes in two (or more) flavors. You can be motivated
towards something (what you'll gain) or you can be motivated away
from something (what you'll lose). This desiring to avoid can be
confusing. I'm saying you must want something, and you're
thinking, but I don't want to be fat. I can't think about my
future, only what I don't want. Here is what's going on:
Motivation: Toward
If you are motivated by what you'll gain you find it easy to look
ahead and see your future shapely body, you'll see people around
you with admiring glances, you'll hear their compliments, you'll
smell the good food and feel good knowing you can eat enough to
be satisfied, and then say you're full. You've had enough, thank
you. You'll be in control of your life. You'll want what you
visualize more than anything, and you'll do whatever it takes to
get it. If asked what movie to go see, they'll have a few ideas,
and tell you why.
Motivation: Away
if you are motivated by what you'll lose you'll focus on what you
want to avoid. For example, you want to avoid dying, you want to
avoid being too heavy to enjoy playing with the kids, you want to
avoid gasping for breath when you climb a flight of stairs. You
want to avoid the embarrassment, the humiliation of other
people's remarks and rude glances. You don't want any of that
anymore, and you don't want it to the extent that you'll do
whatever it takes to avoid these things. If you ask them what
they want for dinner, they'll tell you they don't want Chinese,
or pizza. It can be difficult to get someone motivated this way
to actually say what they do want!
Knowing your motivation strategy makes it easier to find methods
that support your preferred strategy. If you are motivated
toward, you may enjoy cutting our pictures of people in great
shape with similar body types to yours. Find models wearing
clothes that would look good on you, pictures of swimming pools,
holiday places you'd enjoy; the types of things that go into a
dream board.
If you motivated away, then make a list of what you want to avoid
and elaborate on that list. Why don't you want these things? The
more detailed you are, the more likely you'll truly do what it
takes to avoid them.
Hopefully these ideas will get you thinking, and much about
making changes in our lives comes down to thinking it through.
Realizing what we really want can get us past the hurdles of what
we already have. To affect change isn't necessarily comfortable,
until you've worked at it for awhile, and then suddenly your
changed behavior has become your new behavior and the effort is
over.
A Weight Loss Strategy
I just finished working my quads on a weight machine. My head races and my body hum all in an attempt to lose weight. Only moments ago, my legs worked so hard that they began to fail. They worked so hard that my muscle tissue cried out in pain and began to tear. Now having just finished, my body sweating with the effort, I can rest for a couple of minutes before doing it again.
Each day this week I will have targeted a different group of muscles. Each day I will work them, stretch them, and tear them. Each day, I will work so hard that my heart beats a new rhythm into my metabolism. Each day, my body will set to repair the damage I have done in such manner that it does not happen again. Each day doggedly break my body down and force it to improve itself. This is working out, this is getting fit, and this is what it takes.
As I sit and stretch between sets, my quads still reeling, I scan around the gym. There are two people working with some free weights nearby. They are within earshot and while I am resting I listen to them complain about, work, relationships, their bosses, clothes, their bodies and their friends. The conversation flows from one topic to the next seamlessly and it is clear by their candor that they know each other well; that they have been friends and work out buddies for a while. What grabs my attention however, are not the meandering topics of their conversation, but the fact that conversation is occurring at all.
As my second set starts, all I can focus on is exercise; flexing my muscles against the weight. During the relatively short time it takes for me to run through my set and completely exhaust my quads, every action; every breath becomes an exercise in methodical control and economy. Every action I make is geared to the exercise at hand.
When I finish and I reengage with the world, I come back to the two people and their on-going conversation. As they chat, they work through a routine of exercises that look habitual and ritualized. When they work their muscles, they go through the motions; intent more on the conversation and company then their bodies.
There is a point to this. There is a myth, an urban legend if you will, that says going to the gym will make you lose weight. It is a logical extension of the same myth that says I need to go to the gym, I am out of shape. These two ideas have become synonymous with healthy lifestyles and fitness. For the two people I observed, simply being at the gym was enough to assuage their concerns for their physical health. The bottom line is that this is an illusion. To make yourself fit, you need to break your body down and force it to rebuild. The idea being that after the rebuild, you will be stronger and fit. This cannot occur by merely being in a gym, or as in the case with the talking pair, this cannot occur by going through the motions of working out.
Before I get accused of being a fanatical meat head just understand that I carry an extra few pounds around my waist. All I know is that to really make progress, to have physical and visible results, you must have an impact on your body. The kicker is that they almost have it made. These people are at the gym early on a cold morning. I know with every fiber in my being, that I will burn off the extra weight around my waist and that I will firm up my desk loving muscles. But I won't do it by talking.
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