Sunday, September 25, 2011

How to Lose Weight Plan - Battling the Rise in Obesity Rates One Person at a Time

Now days, there seems to be more of a push for people to come up with effective how to lose weight plans. This is due in part to the rising weight of obesity in our country. The amount of news coverage devoted to the incredible rise in obesity and chronic illness rates in the United States should be enough to turn the tide, but so far it has not. Although awareness of the problem is increasing, there are fears that not only will our sedentary lifestyle lead to a plethora of health problems, but it will also eventually lead to a decrease in life expectancy. States, communities, and the federal government are all doing their part to encourage people to eat right and exercise more frequently. However, it seems the problem is worsening rather than slowing down or getting better.

In just 100 years, the American lifestyle has drastically changed. What we eat, the type of  work, and how we manage our errands and chores have all changed. No one is advocating a return to using a wash board to do laundry or depending on horses for transportation. However, being well-educated about health while altering some facets of their lifestyles can help people attain their weight loss and health goals.

Healthy food and exercise is the magic phrase to remember. Repeat this over and over until it becomes your guiding principle. Learn as much as you can about nutrition. Do this by not reading the latest fad diet book, but by studying what nutrients your body needs. Learn what foods contain high quality nutrition. These are the foods to concentrate on. As we've all been told multiple times, plenty of various fruits, vegetables, whole grains, along with high quality sources of protein are what the body thrives on. It doesn't thrive on fast food, highly processed food, and sugary drinks. These provide empty calories, adding to weight gain. Much of this so-called food even contains ingredients that are detrimental to good health.

The USDA has just revised its food recommendations in the new "My Plate" that replaces the older versions of the Food Pyramid. It is very easy to understand. The government is also pushing for new food labeling to provide additional assistance when judging the nutrient value and calories in packaged food. 

Local communities also have a variety of resources that people can look into. These include exercise trails, nutrition programs, and  group which provide weight loss advice. Many of these resources are free.
If you are serious about weight loss, take advantage of all the available information and activities. Join a weight loss group to help with commitment and motivation. If you can't find a local program, there are free weight loss support groups on the Internet. We can win the battle against obesity, one enlightened person at a time!

Sunday, September 18, 2011

How to Lose Weight Plan - Weight Loss After Pregnancy

Most women who have just had a baby would love to find the most effective how to lose weight plan so they can drop the baby weight quickly.

Women are encouraged to eat well during their pregnancy, providing critical nutrients for both the developing baby and mother. Depending on your height, a healthy weight gain of about 25 to 35 pounds is expected during pregnancy. But after the baby is born, many new moms are anxious to return as quickly as possible to their pre-pregnancy weight. This is not the time, however, to be experimenting with fad diets or radical changes in eating habits. Having a new member of the family, no matter how joyful an occasion it is, adds stress to a new mother’s life. Sleepless nights, new responsibilities, and changing worries require excellent nutrition to assure you stay in peak health.

According to the Mayo Clinic, it takes plenty of healthy food, regular exercise, and a lot of patience to successfully lose the weight you gained during your pregnancy. There is nothing unique to this advice; it is the same advice given for any successful weight loss program. We have all been programmed to want instant results, but finding a way to be a peace with long-term weight loss plan is essential to success. You can avoid frustration by accepting that it will take months rather than weeks to accomplish your weight loss goals. Just keep reminding yourself that it will happen, it just takes a little time!

Although studies are inconclusive about breastfeeding and weight loss, many believe it promotes a faster return to pre-pregnancy weight. The health benefits to the baby are enormous and it allows you to add about 300 calories to your daily intake of food. Breastfeeding moms have to be sure to get adequate nutrition, not just calories, but high quality nutrients. These come from a variety of vegetables and fruits, whole grains and lean sources of protein. Calcium and other minerals are of great importance while pregnant and breastfeeding.

Many new moms enjoy exercise routines that include the baby. Safe jogging and walking strollers assure that baby is well protected while mom burns calories. There are also wonderful bicycle trailers designed for children. Whatever workout routine you choose, be sure you spend at least three days a week exercising. Increasing all activity helps burn calories. Replace short car trips with walking, spend time in the garden, or take the stairs rather than the elevator. Every step you add to your day increases calorie output.

Increasing your water intake has been shown to speed weight loss while preventing dehydration. Especially if you are nursing, drink plenty of water. There is no need to buy bottled water. Get a good stainless steel water bottle and fill it up with filtered tap water. You’ll be doing your part in saving the environment while you promote your health and weight loss.

If you are seeking an excellent how to lose weight plan after having your baby, just follow the tips as outlined in this post. You will see that the pounds will come off!

Sunday, September 11, 2011

Weight Loss Plan for Women Over 40-3 Ways to Think Yourself Thin

For any woman looking for an effective weight loss plan for women over 40, they realize that sometimes this can be a challenge.  Most women also know it takes time, commitment, and willingness to change their lifestyle in order to achieve their weight loss goals.   

I was reading in a recent issue of Shape Magazine the good news how you as a woman over 40 can “mind over munchies.”  By this, I mean you can lose weight by learning to think yourself thin. Here are 3 new research-proven ways to do so a reported by Shape.

#1: Always look forward. Scientists from Penn State and Texas A&M University found that those people who focused on positive thoughts about the future were more likely to choose fruit over candy than those who instead focused on past memories, even positive one, before reaching for a snack. This was very interesting! It tells us that the next time you are trying to decide if you want piece of chocolate cake or blueberries, take a second to think about the good, positive things just around the corner.

#2: Fudge the Facts.  If you tell yourself that your bowl of light ice cream is actually full fat, you may end up feeling more satisfied after eating it. A recent study in the Journal of Health Psychology showed that participants who drank a 380 calorie milk shake believed they contained 620 calories experienced a dramatically steeper incline in ghrelin (a hunger hormone) afterward than those who thought the same shake contained just 140 calories. Are you beginning to see how powerful your thoughts can be?!

#3: Keep Your Eyes on the Prize. When researchers at the University of Birmingham gave two groups of women identical midday meals, those who ate while reading the newspaper consumed twice as many chocolate chip cookies an hour later when compared to the women who lunched while listening to an audio clip that encouraged them to concentrate on their food.  The moral of the story here is to turn off the TV and ignore your emails until you are done eating.

It’s a relief to know that one of the components of a highly effective weight loss plan for women over 40 can be as simple as learning how to change how you think! Why not start to practice today!

Sunday, September 4, 2011

Weight Loss Plan for Women Over 40 - These Top 3 Natural Foods Help Speed Weight Loss

There is a couple of natural resources all women who are looking for an effective weight loss plan for women over 40 should add to their daily diets. They are green tea, blueberries, and turmeric.
A recent study published in the Nutrition Research journal concludes that drinking green tea helps speed weight loss, especially that dangerous belly fat. The polyphenols in green tea are believed to alter fat metabolism, helping to spur weight loss. The laboratory study used the equivalent of five to eight cups of tea per day. This resulted in an over five percent weight loss and almost 18 percent loss of belly fat in just eight weeks. Green tea extracts have been studied for their other health promoting benefits including lowering the risk for cardiovascular disease, dementia and some cancers.
If you decide to drink more green tea, be sure to make it yourself and don't add sweeteners. Make a big pot in the morning and carry a stainless steel water bottle full of healthy green tea with you to work or play. Studies have shown that it is just as beneficial in keeping the body hydrated as plain water.
Another recent study found that blueberries slow the formation of fat cells and help break down fats to speed their elimination from the body. Over the years researchers have found that blueberries are great for the cardiovascular system and now they also seem to have a function in weight loss. Deeply colored berries are full of anthocyanins, the plant pigments thought to provide so many health benefits. They make a delicious snack by themselves or can be added to whole grain cereal or freshly made fruit smoothies. When fresh blueberries aren't available, frozen ones pack the same healthy nutrients.
The bright yellow spice turmeric contains the super nutrient curcumin that has been shown to lower the risk of cancer, heart disease and inflammation. Now, studies indicate that curcumin also alters fat metabolism. Turmeric is the main ingredient in curry powder, but can also be taken as a supplement. As with most natural foods, curcumin has multiple benefits, just one of them being assisting with weight loss.
Most researchers and health professionals believe that the abundance of overly processed foods is one of the root causes of the rapid rise in obesity. For your weight loss plan for women over 40, avoiding overly processed food is important. During processing, many of the nutrients are removed and the foods made more appealing by adding sugar and fat. This leads to a diet of foods low in nutrients. Some think that the body then craves more and more food in an attempt to get the nutrients it needs. Successful weight loss always starts with picking fresh, whole foods that are lower in calories and full of beneficial nutrients.
If you follow the tips as outlined in this article, you will see your weight loss efforts well rewarded