Tuesday, October 9, 2007
Sunday, September 30, 2007
Motivation & Inspiration
You're three weeks into your weight loss program. It's been going well, you feel fitter and healthier, but you find yourself regularly running out of time and patience. You know that if you stick with it, your weight loss results will continue. You don't want to be overweight, but today you just don't feel like it. Some days, you don't feel like continuing the weight loss program at all. You feel drained, annoyed, and ready to give up.
So what do you do when you are at this point? How do you keep yourself exercising and losing weight everyday? Here are a few tips and suggestions you should read through before these feelings start. And be sure to use this page as a reference for those bad days. :)
Tip #1. Sit yourself down in a quiet area, and remind yourself in your mind why you are following a weight loss program in the first place. It may seem obvious and pointless, but it also may still really help. Answer the following questions: Is my daily routine reasonable? Is it too much for my current level of fitness? Do I really not have enough time, or am I procrastinating? Why do I want to lose weight? How badly do I want to quickly lose weight the natural way?
Tip #2. Remind yourself of how good you feel after you have finished the day's workout. Have you noticed a slight difference in the way you look, and a more significant difference in the way you feel over the past few workout weeks? Have you experienced natural weight loss from your previous efforts?
Tip #3. Put your workout clothes on, tie up your hair if necessary, and do ONE single pilates exercise. After that, you are done- unless you're sure you don't want to keep going. This is a very helpful tip that helped me a lot in keeping myself motivated to workout every day. Just make yourself do one exercise. After you're done, most likely you'll be ready to see it all the way throught!
Tip #4. Go for a brisk 10 minute walk. This will help ward off the feelings of exhaustion that probably aren't really exhaustion, it's just "one of those days." Chances are you'll feel more alive and ready to workout after the walk.
Tip #5. Get a friend involved! If you plan to do half of your weekly exercises with a friend, you can both help motivate each other to keep going. Make it fun, do something together that you've wanted to do for a while. Go shopping and make sure to walk around the entire mall a few times. Go on a hike in some beautiful hiking areas. Drive to the beach and go for a jog on the sand, then go swimming at the pool in your hotel.
I hope some of these tips help you stay motivated. If nothing else, remember how bad you want it and why you want it. Because you want to be healthy, and you want to look amazing. Because you want that special person in your life to look at you with that smile and tell you how proud they are of you.
Until next time,
Off The Rock
So what do you do when you are at this point? How do you keep yourself exercising and losing weight everyday? Here are a few tips and suggestions you should read through before these feelings start. And be sure to use this page as a reference for those bad days. :)
Tip #1. Sit yourself down in a quiet area, and remind yourself in your mind why you are following a weight loss program in the first place. It may seem obvious and pointless, but it also may still really help. Answer the following questions: Is my daily routine reasonable? Is it too much for my current level of fitness? Do I really not have enough time, or am I procrastinating? Why do I want to lose weight? How badly do I want to quickly lose weight the natural way?
Tip #2. Remind yourself of how good you feel after you have finished the day's workout. Have you noticed a slight difference in the way you look, and a more significant difference in the way you feel over the past few workout weeks? Have you experienced natural weight loss from your previous efforts?
Tip #3. Put your workout clothes on, tie up your hair if necessary, and do ONE single pilates exercise. After that, you are done- unless you're sure you don't want to keep going. This is a very helpful tip that helped me a lot in keeping myself motivated to workout every day. Just make yourself do one exercise. After you're done, most likely you'll be ready to see it all the way throught!
Tip #4. Go for a brisk 10 minute walk. This will help ward off the feelings of exhaustion that probably aren't really exhaustion, it's just "one of those days." Chances are you'll feel more alive and ready to workout after the walk.
Tip #5. Get a friend involved! If you plan to do half of your weekly exercises with a friend, you can both help motivate each other to keep going. Make it fun, do something together that you've wanted to do for a while. Go shopping and make sure to walk around the entire mall a few times. Go on a hike in some beautiful hiking areas. Drive to the beach and go for a jog on the sand, then go swimming at the pool in your hotel.
I hope some of these tips help you stay motivated. If nothing else, remember how bad you want it and why you want it. Because you want to be healthy, and you want to look amazing. Because you want that special person in your life to look at you with that smile and tell you how proud they are of you.
Until next time,
Off The Rock
Saturday, September 29, 2007
Weight Management
Hey guys! I think that a lot of things George said in this article are very true. Obsessiveness of weight loss and a constant feeling of self worth based upon one's level of skinniness or thinness or body frame often lead to rebounding and binge eating. Weight management instead of weight loss can be a great way to think about your new lifestyle in terms of staying healthy and eating the right foods.
By George Ruan
Simply because weight management works and weight loss doesn't. An obsession with losing weight will usually bring on a rebound where the weight is gained back – and often more of it! There are three major causes for this phenomenon, and they have their root in the fact that each of us humans is a team of physical, mental, and emotional players. The physical body needs adequate nutrition in order to stay healthy and active. We are not like a car that is built by someone, used by someone, maintained by someone, fixed by someone, and eventually discarded by someone. Our building and maintaining happens literally from WITHIN, through our own cell's regeneration. When you think about it, it is quite a miracle. There is not a single cell in your body that was there 7 years ago, and most cells regenerate even faster. They all need adequate nutrition, an absence of pressure and toxins, oxygen, and movement in order to continue existing. Nutrition is the building supply for the cells. Water and oxygen are just as important, and movement or exercise is essential.
Whereas the heart pumps blood throughout the body and thus distributes oxygen and nutrients to all of your over 50 billion individual cells, lymph circulation depends entirely on movement. Lymph helps your body get rid of toxins and dead cells and is vital for a healthy and weight optimized body. This is why exercise or movement is such an important part of weight management. Your inner organs all help to eliminate toxins and waste products from your body. As a matter of fact, even the skin plays a role in this process. They all depend on an adequate supply of clean water! Forget the diet sodas: drink water! Concentrate on whole nutrition instead of fad diets. Eat plenty of fruits and vegetables. Consider taking a vitamin and mineral supplements.
Today's commercial food sources are painfully lacking in essential vitamins and minerals. Eat until you are full, no more, no less. Eat slowly to allow time for your stomach to signal to your brain that you are full. It takes a few minutes! Try this mental exercise: think or say the word "LOSS" three times. Don't we all have a healthy tendency to regain something we have lost? Of course we do. Avoid the word ‘loss' when you think or talk to yourself about your body. "Loss" is a self-defeating word. The companies that sell you expensive diet pills profit – you don't. Substitute the word ‘management'. This encourages you to manage your body in a loving and responsible way. As a weight manager, you can balance your physical, mental and emotional needs when you set out to achieve your ideal weight and keep it. Unrelieved play a big role in weight frustration. A normal emotion comes and goes. It is ‘energy in motion' that passes through the body like a rain shower in July. When emotions are suppressed or unrelieved, they become chronic. The gentle shower becomes a thunderstorm that is unbearable.
We seek relief in food, alcohol, or drugs. What is the feeling in your heart when your hand carries that candy bar to your mouth? Are you angry? Lonely? Sad? Worried? Whereas food seems to bring comfort, it really does not relieve these feelings at all. For a moment, it distracts your attention, and then you still feel the same. The successful weight manager pays attention to his or her feelings and seeks to express them in a safe environment: perhaps by keeping a daily journal, seeing a counselor, or sharing with a trusted friend. Expressing feelings is not always pretty and doesn't have to be. Instead of eating that candy bar, try stomping your feet or yelling out loud. You can also pound a pillow or go for a run. DO SOMETHING to let the emotional energy drain out of your body instead of ‘swallowing it down'. See how others manage their weight. Online community like Hopecube.com is a great place to learn and share.
George Ruan is the founder of http://www.hopecube.com, an online community devoted to helping people deal with their daily problems. Join us and never be alone.
Source:www.isnare.com
By George Ruan
Simply because weight management works and weight loss doesn't. An obsession with losing weight will usually bring on a rebound where the weight is gained back – and often more of it! There are three major causes for this phenomenon, and they have their root in the fact that each of us humans is a team of physical, mental, and emotional players. The physical body needs adequate nutrition in order to stay healthy and active. We are not like a car that is built by someone, used by someone, maintained by someone, fixed by someone, and eventually discarded by someone. Our building and maintaining happens literally from WITHIN, through our own cell's regeneration. When you think about it, it is quite a miracle. There is not a single cell in your body that was there 7 years ago, and most cells regenerate even faster. They all need adequate nutrition, an absence of pressure and toxins, oxygen, and movement in order to continue existing. Nutrition is the building supply for the cells. Water and oxygen are just as important, and movement or exercise is essential.
Whereas the heart pumps blood throughout the body and thus distributes oxygen and nutrients to all of your over 50 billion individual cells, lymph circulation depends entirely on movement. Lymph helps your body get rid of toxins and dead cells and is vital for a healthy and weight optimized body. This is why exercise or movement is such an important part of weight management. Your inner organs all help to eliminate toxins and waste products from your body. As a matter of fact, even the skin plays a role in this process. They all depend on an adequate supply of clean water! Forget the diet sodas: drink water! Concentrate on whole nutrition instead of fad diets. Eat plenty of fruits and vegetables. Consider taking a vitamin and mineral supplements.
Today's commercial food sources are painfully lacking in essential vitamins and minerals. Eat until you are full, no more, no less. Eat slowly to allow time for your stomach to signal to your brain that you are full. It takes a few minutes! Try this mental exercise: think or say the word "LOSS" three times. Don't we all have a healthy tendency to regain something we have lost? Of course we do. Avoid the word ‘loss' when you think or talk to yourself about your body. "Loss" is a self-defeating word. The companies that sell you expensive diet pills profit – you don't. Substitute the word ‘management'. This encourages you to manage your body in a loving and responsible way. As a weight manager, you can balance your physical, mental and emotional needs when you set out to achieve your ideal weight and keep it. Unrelieved play a big role in weight frustration. A normal emotion comes and goes. It is ‘energy in motion' that passes through the body like a rain shower in July. When emotions are suppressed or unrelieved, they become chronic. The gentle shower becomes a thunderstorm that is unbearable.
We seek relief in food, alcohol, or drugs. What is the feeling in your heart when your hand carries that candy bar to your mouth? Are you angry? Lonely? Sad? Worried? Whereas food seems to bring comfort, it really does not relieve these feelings at all. For a moment, it distracts your attention, and then you still feel the same. The successful weight manager pays attention to his or her feelings and seeks to express them in a safe environment: perhaps by keeping a daily journal, seeing a counselor, or sharing with a trusted friend. Expressing feelings is not always pretty and doesn't have to be. Instead of eating that candy bar, try stomping your feet or yelling out loud. You can also pound a pillow or go for a run. DO SOMETHING to let the emotional energy drain out of your body instead of ‘swallowing it down'. See how others manage their weight. Online community like Hopecube.com is a great place to learn and share.
George Ruan is the founder of http://www.hopecube.com, an online community devoted to helping people deal with their daily problems. Join us and never be alone.
Source:www.isnare.com
Weight Loss Article
By Steven A Johnson
Weight loss is on the minds of most people. Let's face it - in a nation where obesity is the new norm, weight loss should be the focus of many Americans. To that end, there are so many diets and plans being marketed that it is easy to get entirely overwhelmed and give up on weight loss altogether. But this does not have to be the case! If one looks closely at all of the information provided by and/or endorsed by the medical community, it will become quite clear that there are two things necessary for weight loss that is effective and life-long: balanced nutrition and regular exercise.
To begin, the words balanced nutrition or diets may cause collective groans across the board, but they really do not have to. The fact of the matter is this: there are certain foods that should be consumed in certain portions on a regular basis, and there are other foods that should be consumed rarely, if at all. This will be a lifelong change, but really, for effective weight loss and then ultimately weight maintenance, there are lifestyle changes that simply must be made. The plethora of weight-related diseases and conditions that affect the quality of life and, in some cases, life span itself, should be enough reason to take weight loss seriously and buckle down in the decision to change eating habits for the health benefits alone. In addition, of course, is regular exercise. Too many people claim that they do not eat much, and so cannot understand why they are failing at weight loss. This is an absolute no-brainer. Exercise, in some form, needs to be a part of the daily routine. This in no way means that every person in the world needs to be out running marathons every day, but rather means that, after discussing your personal weight loss goals with your doctor, developing a plan that works for you. If that means walking around the block a few times a week, then so be it. You see, any activity that elevates the heart rate to a weight loss range for about thirty minutes at a time is actually pretty good. But remember, clear this with your doctor before beginning any exercise regime.
All in all, weight loss is probably at the forefront of most people's minds. Weight loss for life can be achieved, and not through any fads or newfangled plans. Weight loss will be realized by those who stick to a regular plan that involves balanced nutrition and regular exercise. This is the way to effective weight loss, and is the most important thing to realize before embarking on a weight loss plan.
Steven Johnson is interested in maintaining a vital, active, and healthy lifestyle. For information and products on weight loss and other life-enhancing nutrients please visit his website Alternative Health Supplements
Source:www.isnare.com
Weight loss is on the minds of most people. Let's face it - in a nation where obesity is the new norm, weight loss should be the focus of many Americans. To that end, there are so many diets and plans being marketed that it is easy to get entirely overwhelmed and give up on weight loss altogether. But this does not have to be the case! If one looks closely at all of the information provided by and/or endorsed by the medical community, it will become quite clear that there are two things necessary for weight loss that is effective and life-long: balanced nutrition and regular exercise.
To begin, the words balanced nutrition or diets may cause collective groans across the board, but they really do not have to. The fact of the matter is this: there are certain foods that should be consumed in certain portions on a regular basis, and there are other foods that should be consumed rarely, if at all. This will be a lifelong change, but really, for effective weight loss and then ultimately weight maintenance, there are lifestyle changes that simply must be made. The plethora of weight-related diseases and conditions that affect the quality of life and, in some cases, life span itself, should be enough reason to take weight loss seriously and buckle down in the decision to change eating habits for the health benefits alone. In addition, of course, is regular exercise. Too many people claim that they do not eat much, and so cannot understand why they are failing at weight loss. This is an absolute no-brainer. Exercise, in some form, needs to be a part of the daily routine. This in no way means that every person in the world needs to be out running marathons every day, but rather means that, after discussing your personal weight loss goals with your doctor, developing a plan that works for you. If that means walking around the block a few times a week, then so be it. You see, any activity that elevates the heart rate to a weight loss range for about thirty minutes at a time is actually pretty good. But remember, clear this with your doctor before beginning any exercise regime.
All in all, weight loss is probably at the forefront of most people's minds. Weight loss for life can be achieved, and not through any fads or newfangled plans. Weight loss will be realized by those who stick to a regular plan that involves balanced nutrition and regular exercise. This is the way to effective weight loss, and is the most important thing to realize before embarking on a weight loss plan.
Steven Johnson is interested in maintaining a vital, active, and healthy lifestyle. For information and products on weight loss and other life-enhancing nutrients please visit his website Alternative Health Supplements
Source:www.isnare.com
Friday, September 28, 2007
Warm Ups
Warming up (dynamic stretching) is essential to keep the body injury-free if you play sports or engage in vigorous exercise. Warming up allows cold muscles to gently ease into their routine exercise without too much stress and stiffness at once to cause injury. The best thing before you exercise is to stretch (static) for 15 minutes using the stretches I have provided and others you may already know, followed by warm up exercises and then begin your workout. It is also very important to end you workout session with another 10 minutes of stretching to prevent stiffness and get the most from your exercise. Below I have listed and described some warmups I learned from my rugby team, on of the best in the United States!
Barbie-Ken
Frankenstein
Lunge Twists
Over-Under
Bend-Over
Please check back for descriptions of these warm ups!
Barbie-Ken
Frankenstein
Lunge Twists
Over-Under
Bend-Over
Please check back for descriptions of these warm ups!
Stretching- The Benefits
Stretching is an absolutely essential part of preparing to exercise, and a great way to keep oneself limber and awake. Stretching increases blood flow circulation, helps you move easier and with less effort, keeps you healthy, feeling alive, helps prevent injury, and reduces stress. So why not stretch everyday?! Just 10 minutes once or twice a day can have wonderful effects on the body. There are two general types of stretches: stretches classified as "dynamic," and stretches classified as "static." Dynamic stretches involve motion as part of the technique, while static stretches are fairly still. Both of these types of stretches share the same benefits, including increased flexibility. In my next post I will list many of the stretches I am familiar with through classes, informational sites, and my rugby team.
Pilates Exercises
Hello everyone, welcome to my page dedicated to pilates exercises! This page contains many of the simpler exercises in the the Pilates effective weight loss system. Do these exercises 3-4 times per week and you will be well on your way to a flatter tummy, sleeker thighs and overall toned beautiful look. I am very familiar with the Pilates system and have been doing it for about two years now. In all seriousness, I began to see results in three days from my Pilates workout that only lasted 30 minutes per day. :)
The Hundred
Photo courtesy of About.com
Instructions: Begin by lying on your back with your arms by your sides. Raise both of your legs together about 10" from the ground, pointing your toes and keeping your hands under your knees of underside of your thighs. Using your abdominal muscles, curl your spine and neck so that you are looking at your feet, as shown in the picture. Release your hands from your legs, and, keeping the elbows straight with your arms outstretched to the side of your hips, beat the arms up and down in a 4" range. Breathe deaply in and out, counting to twenty. This is one rep, do 3 of these.
One Leg Circle
Photo courtesy of About.com
Instructions: Lie flat on your back with both feet together and legs flat on the floor. Begin by raising one leg perpendicular to the floor as shown in the image. Then, keeping your hands by your sides and breathing evenly, start to the left and move your leg in a circle. Keep your toes pointed, your hips square on the floor and not wobbling. Do 5 circles to the left, and then 5 more to the right. This is one rep, and you should do one rep per leg in every workout.
Open Leg Balance
Photo courtesy of About.com
Instructions: Begin by sitting on your seat bones with your legs together outstreched in front of you. Bring your knees up to your chest together, and place both of your hands on the sides of your knees. Tighten the abdominal muscles, and raise your ankles and knees upward, sliding your hands until they rest around your ankles and your legs are fully outstretched, about 1-1.5 feet of space between the ankles. This exericse works both your legs and your abdominal muscles and is very effective in helping your coordination and balance.
After mastering these three preliminary exercises, you should be able to continue on to do more in the Pilates system. This system is very effective for muscle toning and certainly for weight loss. Ladies, do not worry about bulking up. The Pilates system enhances and creates long, lean muscles, not bulky ones in females. Men certainly can achieve their desired masculine look by performing the same routine. The Pilates routines work well and differently between male and female bodies.
I have found in my own personal experience that Pilates was the fastest way to lose weight. As everyone is different it is possible you may find that other ways work best for you. However, eating healthy foods and doing just a simple 30 minutes of Pilates per day cut my flab and had me completely bikini ready in one month and a week! That is a very short amount of time as far as exercising usually goes to be ready for a swimsuit!
A few more things to remember about Pilates while I still have your attention, and this is very important as to making the most of your workout. Keep each area of the body that you are working separate from the rest of your body. This means that if you are working out one leg in a One Leg Circle, be sure that your other leg, your hips, chest, and arms are not wobbling with it. It is important to use all of your muscles to keep the rest of your body still while that one area is worked. Secondly, remember to breathe properly! As you bring your legs into the body, you should be exhaling. As you extend the limbs, you should inhale. Slowly, and deeply. Pilates should help you relax, however you most certainly will feel the muscles working in your body with these simple movements. Instead of lifting weights in a gym, you are using gravity and your own body as your weights. This makes perfect sense as each body is unique to itself and will be suitable to each individual person.
I have linked below a few places to find Pilates workouts and exercises. These workouts will help you to achieve your weight loss goals, as well as look great, feel strong, and be fit!
http://www.windsorpilates.com
http://beauty.expertvillage.com/interviews/pilates.htm
http://pilates.about.com/od/pilatesroutines/Pilates_Exercise_Routines.htm
The Hundred
Photo courtesy of About.com
Instructions: Begin by lying on your back with your arms by your sides. Raise both of your legs together about 10" from the ground, pointing your toes and keeping your hands under your knees of underside of your thighs. Using your abdominal muscles, curl your spine and neck so that you are looking at your feet, as shown in the picture. Release your hands from your legs, and, keeping the elbows straight with your arms outstretched to the side of your hips, beat the arms up and down in a 4" range. Breathe deaply in and out, counting to twenty. This is one rep, do 3 of these.
One Leg Circle
Photo courtesy of About.com
Instructions: Lie flat on your back with both feet together and legs flat on the floor. Begin by raising one leg perpendicular to the floor as shown in the image. Then, keeping your hands by your sides and breathing evenly, start to the left and move your leg in a circle. Keep your toes pointed, your hips square on the floor and not wobbling. Do 5 circles to the left, and then 5 more to the right. This is one rep, and you should do one rep per leg in every workout.
Open Leg Balance
Photo courtesy of About.com
Instructions: Begin by sitting on your seat bones with your legs together outstreched in front of you. Bring your knees up to your chest together, and place both of your hands on the sides of your knees. Tighten the abdominal muscles, and raise your ankles and knees upward, sliding your hands until they rest around your ankles and your legs are fully outstretched, about 1-1.5 feet of space between the ankles. This exericse works both your legs and your abdominal muscles and is very effective in helping your coordination and balance.
After mastering these three preliminary exercises, you should be able to continue on to do more in the Pilates system. This system is very effective for muscle toning and certainly for weight loss. Ladies, do not worry about bulking up. The Pilates system enhances and creates long, lean muscles, not bulky ones in females. Men certainly can achieve their desired masculine look by performing the same routine. The Pilates routines work well and differently between male and female bodies.
I have found in my own personal experience that Pilates was the fastest way to lose weight. As everyone is different it is possible you may find that other ways work best for you. However, eating healthy foods and doing just a simple 30 minutes of Pilates per day cut my flab and had me completely bikini ready in one month and a week! That is a very short amount of time as far as exercising usually goes to be ready for a swimsuit!
A few more things to remember about Pilates while I still have your attention, and this is very important as to making the most of your workout. Keep each area of the body that you are working separate from the rest of your body. This means that if you are working out one leg in a One Leg Circle, be sure that your other leg, your hips, chest, and arms are not wobbling with it. It is important to use all of your muscles to keep the rest of your body still while that one area is worked. Secondly, remember to breathe properly! As you bring your legs into the body, you should be exhaling. As you extend the limbs, you should inhale. Slowly, and deeply. Pilates should help you relax, however you most certainly will feel the muscles working in your body with these simple movements. Instead of lifting weights in a gym, you are using gravity and your own body as your weights. This makes perfect sense as each body is unique to itself and will be suitable to each individual person.
I have linked below a few places to find Pilates workouts and exercises. These workouts will help you to achieve your weight loss goals, as well as look great, feel strong, and be fit!
http://www.windsorpilates.com
http://beauty.expertvillage.com/interviews/pilates.htm
http://pilates.about.com/od/pilatesroutines/Pilates_Exercise_Routines.htm
Pilates
A great way to tone up and flatten your bulges is to do Pilates. Pilates is a form of exercise that requires little space, no equipment, and a small amount of concentrated time several times per week- which makes it an absolutely ideal form of quality exercise. One great way to do Pilates is through the WindsorPilates system, which provides videos and books on how to lose weight with Pilates. First, I will go into the history and making of the Pilates system. Joseph Pilates worked as a self-defense instructor for detectives at Scotland Yard in 1912. At this point in the beginning of World War I, he and many other Germans were interned as "enemy aliens." Joseph taught many of the other internees his ideas regarding his exercise system, and even helped bedridden patients to exercise by rigging springs to their hospital beds. This allowed patients to exercise against resistance and build their strength and health.
"An influenza epidemic struck England in 1918, killing thousands of people, but not a single one of Joe's trainees died. This, he claimed, testified to the effectiveness of his system."
- www.pilates.com
"An influenza epidemic struck England in 1918, killing thousands of people, but not a single one of Joe's trainees died. This, he claimed, testified to the effectiveness of his system."
- www.pilates.com
Nutrition
Nutrition is pretty much the most important factor in losing weight and managing a healthy diet. Without proper nutrition in accordance with your body's specific needs healthy weight loss is not possible. Every day, your body needs to intake enough of certain vitamins, minerals, fats and oils and less of "bad" fats (unsaturated) and too much sugar to keep it healthy. Today, countless money-making scams and gimmicks promise that you can sit on your derriere all day eating whatever you want in any portion size and lose 20 pounds in a single month with their miraculous, nearly-released secret diet pill that "they" don't want you to know about. These types of promises are simply fads that never work, take your money, and often cause you to gain more weight. Many actually cause health problems, even if they have been approved by the FDA (Food & Drug Administration). Nutrition is extremely important to managing a diet for weight management or participation in sports. Nutrition comes from the food you eat, and is very important in keeping your body healthy and fit.
When it comes to good nutrition, some things to keep in mind are the number of calories you intake per day, portion sizes of your meals, how much nutrients the foods you eat have, and eating to create life-long habits. The average adult needs to intake 2,000 calories per day to maintain a healthy weight. Depending on your age, level of daily activity, and other factors your daily needs may be higher or lower than this average. A good way to find out how many calories your body needs is by using the calculator here: http://www.bcm.edu/cnrc/caloriesneed.htm
As far as portion sizes go, it is best to go small. Studies show that people who eat 5 smaller meals throughout the day have a healthier body weight and lose weight easier than those who eat 3 large meals throughout the day. Studies also show that people have a visual-mental attention to the food they eat at each meal, meaning that if you place your portion of food on a small plate rather than a large one, your body will feel fuller when you have finished that meal. This ultimately decreases the desire to binge-eat and helps people manage their weight.
Another consideration with nutrition is, well, nutrients. You can eat your allotted 2,000 calories per day to manage your weight, but if all of that 2,000 calories is gummy bears and Dr. Pepper, you are going to be very unhealthy. Nutrients comes from foods we refer to as "healthy foods." Fruits, vegetables, dairy, and meats have vitamins and minerals (nutrients) in them that our bodies need to function. When our bodies' nutritional needs have been met, weight loss is easier because the body isn't deprived. When too much food we know a "junk food" is consumed and not enough healthy food is eaten, the body becomes deprived of certain nutrients and begins to "clamp down" as if we are going through a famine. This makes weight loss all the more difficult.
The absolute best, and certainly the fastest way to lose weight without surgery is to eat lots of healthy food and exercise regularly. It's not a diet, you're body will not be starved or deprived and you won't have to face hunger pains in an effort to lose weight. This type of weight management plan will make you the healthiest, happiest, and slimmest yet, and you will feel amazing inside and out. Good nutrition will not only make you slim and happy, it will make you beautiful. Shiny hair grows quickly in strong strands that are more split-resistant, nails grow quickly and strongly, and calcium is deposited into the bones to make them stronger. Good nutrition and constant water purges the skin of toxins giving you a glowing, young look. People who eat healthily have a beautiful fresh look that cannot be duplicated any other way. What better way to look fantastic all around, feel great inside, and push away aging and disease! The best way to be sure you are getting the right nutrition is to follow the Food Guide Pyramid daily in regards to how many servings of each group you need per day. Once you have accomplished this goal of eating healthfully and exercising regularly, you are well on your way to losing weight the healthy way and looking your best yet.
When it comes to good nutrition, some things to keep in mind are the number of calories you intake per day, portion sizes of your meals, how much nutrients the foods you eat have, and eating to create life-long habits. The average adult needs to intake 2,000 calories per day to maintain a healthy weight. Depending on your age, level of daily activity, and other factors your daily needs may be higher or lower than this average. A good way to find out how many calories your body needs is by using the calculator here: http://www.bcm.edu/cnrc/caloriesneed.htm
As far as portion sizes go, it is best to go small. Studies show that people who eat 5 smaller meals throughout the day have a healthier body weight and lose weight easier than those who eat 3 large meals throughout the day. Studies also show that people have a visual-mental attention to the food they eat at each meal, meaning that if you place your portion of food on a small plate rather than a large one, your body will feel fuller when you have finished that meal. This ultimately decreases the desire to binge-eat and helps people manage their weight.
Another consideration with nutrition is, well, nutrients. You can eat your allotted 2,000 calories per day to manage your weight, but if all of that 2,000 calories is gummy bears and Dr. Pepper, you are going to be very unhealthy. Nutrients comes from foods we refer to as "healthy foods." Fruits, vegetables, dairy, and meats have vitamins and minerals (nutrients) in them that our bodies need to function. When our bodies' nutritional needs have been met, weight loss is easier because the body isn't deprived. When too much food we know a "junk food" is consumed and not enough healthy food is eaten, the body becomes deprived of certain nutrients and begins to "clamp down" as if we are going through a famine. This makes weight loss all the more difficult.
The absolute best, and certainly the fastest way to lose weight without surgery is to eat lots of healthy food and exercise regularly. It's not a diet, you're body will not be starved or deprived and you won't have to face hunger pains in an effort to lose weight. This type of weight management plan will make you the healthiest, happiest, and slimmest yet, and you will feel amazing inside and out. Good nutrition will not only make you slim and happy, it will make you beautiful. Shiny hair grows quickly in strong strands that are more split-resistant, nails grow quickly and strongly, and calcium is deposited into the bones to make them stronger. Good nutrition and constant water purges the skin of toxins giving you a glowing, young look. People who eat healthily have a beautiful fresh look that cannot be duplicated any other way. What better way to look fantastic all around, feel great inside, and push away aging and disease! The best way to be sure you are getting the right nutrition is to follow the Food Guide Pyramid daily in regards to how many servings of each group you need per day. Once you have accomplished this goal of eating healthfully and exercising regularly, you are well on your way to losing weight the healthy way and looking your best yet.
Exercise
A key factor to weight loss is exercise. Despite what many scams and unhealthy binge diets will tell you, you cannot lose a significant amount of weight in a healthy way and keep it off without exercise. Exercise also has benefits beyond weight loss, and trust me, if you're trying to lose weight for the sole purpose of looking great without a care towards your health, you most likely won't get half as far as the guy or gal who actually does care about their health as well. One of the greatest things about exercise is that it fights chronic diseases. Exercise can help lower your LDL (bad cholesterol) as well as help prevent high blood pressure. Exercise can also help prevent caner, osteoporosis, type 2 diabetes, heart disease, and other diseases. Many people take it for granted but these diseases come with huge amounts of emotional stress within families about the health of a sick member, medical payments, and general happiness. Exercise is a simple and purely healthy way to help prevent these diseases.
Secondly, exercise will improve your mood and make you feel happier, more alive, and more in control of your life. When you do physical activity, many chemicals are released in your brain that make you feel less stressed and happier. Suffer from depression or anxiety? Exercise has been shown to reduce those nasty feelings as well. All in all, exercise makes you feel good physically in your muscles, and makes your appearance much more attractive. This in itself may boost your self esteem and confidence, making every day brighter. :)
Exercise strengthens your heart and lungs and helps your other vital organs perform at their best. Your heart will pump blood throughout the body most efficiently when you engage regularly in physical activity. Just as well, your lungs will be strengthened too to help you breathe easier when doing simple tasks throughout the day.
One of the best and most well-known forms of exercise is running. While you're sitting there reading this article groaning and thinking how much trying to lose weight is going to suck until you've actually made it to the slender, beautiful stage, remember this: exercise is fun!! Seriously. Maybe you don't enjoy biking, or running on a track just isn't your thing. So find something that is! Honestly, there really is no excuse not to exercise appropriately to your fitness level unless between work and family and school you literally have no time to do so. 98% of us however, can scrape up 30 minutes to exercise at least 3-4 days per week. Find something you like to do. Go to a club with your nice clothes and dance the night away, go to a honkytonk bar and line dance all night, go swimming down at the river or at a wave park for the day. Try out a new sport and go kayaking or white water rafting. Go skiing in the winter and horseback riding in the spring.
Believe it or not, after exercising regularly for a week or two your body will begin to enjoy it and you will feel the good health flow throughout your body when you exercise. Many of us call this the "runner's high." Many runners and joggers begin to feel a bit of an addiction to running and enjoy "the burn." You begin to feel weightless and happy as if you could run forever. This applies to everyone will all types of exercise. The feelings of strength, power, and great self esteem make exercising fun- while you're doing it. I've found that, for me, the most dreadful part is looking forward to having to do it and completing the uncomfortable first 5 or 10 minutes. After that has passed however, I completely enjoy exercising and feel great to be doing it.
Secondly, exercise will improve your mood and make you feel happier, more alive, and more in control of your life. When you do physical activity, many chemicals are released in your brain that make you feel less stressed and happier. Suffer from depression or anxiety? Exercise has been shown to reduce those nasty feelings as well. All in all, exercise makes you feel good physically in your muscles, and makes your appearance much more attractive. This in itself may boost your self esteem and confidence, making every day brighter. :)
Exercise strengthens your heart and lungs and helps your other vital organs perform at their best. Your heart will pump blood throughout the body most efficiently when you engage regularly in physical activity. Just as well, your lungs will be strengthened too to help you breathe easier when doing simple tasks throughout the day.
One of the best and most well-known forms of exercise is running. While you're sitting there reading this article groaning and thinking how much trying to lose weight is going to suck until you've actually made it to the slender, beautiful stage, remember this: exercise is fun!! Seriously. Maybe you don't enjoy biking, or running on a track just isn't your thing. So find something that is! Honestly, there really is no excuse not to exercise appropriately to your fitness level unless between work and family and school you literally have no time to do so. 98% of us however, can scrape up 30 minutes to exercise at least 3-4 days per week. Find something you like to do. Go to a club with your nice clothes and dance the night away, go to a honkytonk bar and line dance all night, go swimming down at the river or at a wave park for the day. Try out a new sport and go kayaking or white water rafting. Go skiing in the winter and horseback riding in the spring.
Believe it or not, after exercising regularly for a week or two your body will begin to enjoy it and you will feel the good health flow throughout your body when you exercise. Many of us call this the "runner's high." Many runners and joggers begin to feel a bit of an addiction to running and enjoy "the burn." You begin to feel weightless and happy as if you could run forever. This applies to everyone will all types of exercise. The feelings of strength, power, and great self esteem make exercising fun- while you're doing it. I've found that, for me, the most dreadful part is looking forward to having to do it and completing the uncomfortable first 5 or 10 minutes. After that has passed however, I completely enjoy exercising and feel great to be doing it.
Losing Weight, Staying Fit, and Looking Great!
Intro to Weight Loss
For years, losing weight has always been perceived as a mysterious task that seemed often impossible. Well, it shouldn't be, because losing weight is actually quite simple and straightforward. The chunk of information essential to losing weight is this: if your body uses up more calories than it takes in, you will lose weight. Here's a helpful hint. One pound of fat equals approximately 3500 calories. Any way you add it up, if you eat 3500 calories worth of food less per week and you normally would, you will lose one pound of fat per week.
Aside from the basics, there are a few general rules of thumb one should follow to be successful at losing weight. First off, talk to your doctor before you make any changes. Yes, I know you hear that all the time and decide not to because you're perfectly healthy or you don't have the time, but DO talk to you doctor. It could really help you out in the long run, and even if he doesn't have anything too drastic to tell you, talking your weight loss plans through with a listening ear can only help a few pounds more.
My second piece of well-backed advice is to make gradual changes. It's difficult when you have decided you want to lose weight and you want to start working quickly at it, but following that path is a sure way to destruction of your weight loss goals. If you make simple, easy-to-follow changes you will most likely stick to those changes. By working gradually, your new healthy habits will become second nature to you and not something to you have to fight and suffer through everyday. It is especially important to make gradual changes if you have any health problems, are in your older years, have a history of health problems in your family, or are obese.
The first step to losing weight is to make up your mind and decide why and how you are going to lose weight. The second vital step, as I mentioned, is to talk to your doctor. Most likely he or she will have information you didn't already know, information that will help you drastically in achieving your goals.
The third rule of thumb to losing weight is BE REASONABLE. I really can't stress enough how important this frame of mind is to achieving your weight loss goals. Do not expect yourself to wake up at 5:30 every morning if you normally wake up at 9:00am, run 5 miles and eat celery and toothpicks for a week. You may manage to do this for a single day but realistically, it will only make your weight problems worse. Going completely off your schedule will make you tired and unhappy, the exercise will be far too strenuous and inconvenient to do every day, and starving yourself of calories and nutrition will only slow you metabolism so that when you do begin to eat again (most likely in a binge), you metabolism will be so low as to cause you to gain more weight and then some. Be reasonable, be gradual, be smart. Focus on one or two small healthy tips per week and no more. By the end of the month, you will be well on your way to a healthier, fitter you. Realize that weight loss does not come instantly or, well, very quickly. The most one can reasonably lose per week is around 2 pounds, and even that takes work for a standard sized adult or teen who is a bit overweight. It's true, however, that obese and nearly obese people lose weight more easily because of their weight. (Assuming that their weight problems are not associated with a disease or disorder- talk to your doctor!)
A very good way to see where you stand is to keep a food diary. I know it is time consuming, but try it for one day to see approximately how many calories you intake per day versus how many calories you should intake per day. Count every little bit, don't leave anything out of subconsciously minimize your portion sizes. Many people fool themselves into thinking they only consume a certain amount per day when really they eat several hundred calories per day more than that. Be honest with yourself and when you know how much you truly eat you will know how much you reasonably need to cut back to reach your daily, weekly, and long term weight loss goals.
At this point, you need to make a detailed plan. Yes, please write it down for you own benefit. Studies show that people who write up a detailed, reasonable far more often succeed than those who don't, and far more often lose more weight total than those who don't. Your plan should include: Your nutrition goals (what you will cut out/eat sparingly of, what you will eat more of, the way in which you eat), your exercise goals (how many times per week you will exercise, what kind of exercise you will do), tips to motivate you when you just don't feel like it anymore, and a backup plan if all else fails and you really mess up.
It may be difficult to write a detailed plan and decide what you're going to do when not everything goes perfectly, but doing so will increase you chances of losing weight significantly. Once you complete the planning stage, you are ready to begin becoming more healthy and less heavy.
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