Sunday, November 27, 2011

Weight Loss Plan for Women Over 40-10 Practical Tips to Keep the Pounds Off for Good

If you are a woman over 40, part of your weight loss plan for women over 40 may be to keep the weight off for good.  However, have you ever lost fat and inches only to see the weight creeping back on after all of your hard efforts?! For some dieters, it’s even worse than that since they may end up even heavier than before they started.

The good news is that does not have to happen to you. Though regaining lost weight is common, it is not a given.  The following are the top 10 practical strategies to keep the fat and weight off for good!

·        1.  Never give up. In other words, if you achieve your weight loss goals and then overtime the pounds creep back on, come up with a new weight loss plan. Keep doing this until you are able to shed the pounds for good.

·        2.  Don’t fall for the genetics trap. Yes, your parents may have been overweight and maybe you were overweight as a child. While these factors can make weight loss more challenging, it doesn’t mean you are destined to fail. You CAN achieve your goals.
·         3. Eat a small variety of foods. It’s interesting that researchers have found that those who eat large varieties of food eat more and have a harder time maintaining their weight loss. The best strategy to follow is to always eat your favorite low-fat, low calorie, high fiber foods over and over again. In addition, make sure this also includes getting enough protein.

·         4. Commit to change your life. Getting rid of fat and excess weight really is more than eating the right foods. There also needs to be a commitment to follow the 8 laws of health such as getting enough fresh air, sunlight, exercise, etc. This change in lifestyle commitment is well worth it!

5. Spend less time in front of the TV. Americans watch way too much TV, about 30 hours a week. If you want to keep the pounds off, watch less than 10 hours a week.

·        6.  Don’t take a “diet “break.  Don’t cut yourself too much slack on the weekend and holidays. If you do, it would be quite easy to overeat and then overtime see the pounds creep back up!

·         7. Never skip breakfast. Eating a healthy breakfast is crucial to stop the cravings that can easily occur later in the day.

·         8. Exercise daily. Make a commitment to get in some type of exercise every day. I love workout programs like P90X but that doesn’t mean you have to go extreme like this. Even if you just walked for 60 minutes a day, swim, bike, dance, etc. your body will be getting the exercise it needs to keep the pounds off. The 60 minutes doesn’t even have to be at one time, but can be done in two, 30 minute time frames during different parts of the day.
·         9. Be diligent in monitoring your weight. Once you have achieved your weight loss goals, continue to keep track of what you are eating, how much exercise you are getting, etc. This way, you can quickly make changes if you notice the pounds starting to creep back on.

·         10. Break the 2 year mark. People usually regain all weight they have lost or even more at the 2 year mark.  Work very hard to ensure that you are able to maintain your weight loss goals. If you can do this at the 2 year mark, you will be so happy that it will truly require less effort to keep the weight off for good. Plus, you would have solidified the healthy habits which now are part of your lifestyle.

Remember, the longer you keep the pounds off, the better you will feel and the easier it will get! If you are looking for practical weight loss plans for women over 40, these are great ones to follow.

Related Articles:

Weight Loss Plan for Women Over 40: Top 8 Do's and Don'ts to Curb Appetite Naturally:

Weight Loss Plan for Women Over 40 - Five Tips for Summer Weight Loss

Sunday, November 20, 2011

Weight Loss Tips for Women Over 40-What Your Doctor May Not Be Telling You About Weight Loss

If you are like most women who are need to follow effective weight loss tips for women over 40, there are probably a couple of areas you are overlooking. I’m referring to not getting enough fruits and vegetable in your daily diet in order to have the best health and being careful to not be too sedentary.

Researchers tell us we need 13 servings a day of fruit and vegetables since they assist in lowering serious diseases like cancer and heart disease.  Sometimes, doctors do not share this information perhaps due to a simple lack of training, office visits being quite hurried, etc.  Here are the top issues some doctors may not discuss or be aware of:

1.       The connection between weight and waist size. Obesity, as everyone knows puts anyone at high risk for high blood pressure, diabetes, as well as host of other medical problems. Sometimes, some doctors may not be paying attention to what researchers are finding. For instance, in a recent study of over 12,835 obese or overweight patients, 58% said they never talked to their doctor about their weight.  This is quite sad because it has been found that when doctors and patients do discuss obesity, the patient many times will become committed to losing the fat and weight.

One of the best precautionary measures you can follow to monitor your weight and fat is to determine your own body mass index.  A BMI of 18.5-24.9 is ideal if you are 65 or younger and a BMI of 22-27 is ideal if you are 66 or older.

In addition, keep track of your waist size. If you have more than a 35 inch waist as a woman or 40 inch waist if you are a man, this means you have too much abdominal fat. This in turn increases the likelihood of your developing heart disease, diabetes, and cancer.

2.       Limit television. Most doctors to recommend to their patient that they exercise if they are overweight, but few recommend decreased time spent watching TV. If you are someone who watches more than two hours of TV a day, you have a higher risk of developing things like obesity, metabolic syndrome, and cardiovascular disease. Ideally, you should not be watching more than 2 hours of TV a day.

It is interesting to note that also those who live a very sedentary lifestyle (e.g. lots of time at desk or computer) are at higher risk for developing these diseases as well. The bottom line is being as active as possible.

If you are seeking effective weight loss tips for women over 40, ideally one of the best things you can do is become educated. Learn the questions you need to ask. If you do this, you and your doctor can work closely together to help you achieve your weight and fat loss goals.

Sunday, November 13, 2011

Weight Loss Plan for Women Over 40: Top 8 Do's and Don'ts to Curb Appetite Naturally

As a woman who is over 40, I am always looking out for a weight loss plan for women over 40 that I can easily fit into my lifestyle.

I was recently reading an article from the "Weight Loss Wonders from the Greatest Women Doctors" from Bottom Line Health. The article was about proven and not so proven natural ways to curb appetite. It was written by Jane Guiltinan ND, a clinical professor at the Bastyer Centor for Natural Health in Seattle. I found it very helpful and thought I'd share it with you so you can lose your excess fat and weight for good!

As you know, there are many marketers who claim that certain supplements can depress appetite. Dr.Guiltinan advises what works and what doesn't with these 8 tips.

Tip #1: Never take ephedra (or ma huang). While this stimulant will depress appetite, the side effects go from dangerous to deadly. They include increased heart rate, nervousness, and agitation. To make matters worse, some people who have taken moderate to large doses have died. The FDA banned this supplement in the US back in 2004. However, some people still market it illegally. Never take this supplement to lose weight. The risks are too great.

Tip #2: Ignore claims that garcinia cambogia works. This is a fruit from India which has in it something called hydroxycitrate. In some studies, rats who were given this did eat less and lose weight. However, no evidence suggests this works well with humans too.

Tip #3: Hoodia is a money waster. Hoodia is found in African and supposedly tricks your body into thinking it is full. While its not a stimulant and therefore is safe, no long term studies on humans reveal it to be an effective weight loss aid.

Tip #4: Drink lots of water. This is an easy component of a weight loss plan for women over 40 to follow! If you ever are feeling hungry, many times it is because you actually are thirsty. So instead of eating when you feel hungry, drink water.

Tip $5: Drink hot tea or coffee. Hot beverages can curb hunger pangs more effectively than cold beverages. In addition, caffeine is a stimulant and therefore has a mild appetite suppressing effect. I'm not a coffee drinker, but for those who like coffee, it can be a helpful aid in your weight loss efforts.

Tip $6: Eat the foods that fill you up. These foods include high-fiber, low calorie carrots, broccoli, salad greens, apples, and brown rice.

Tip #7: Eat more frequently. It's best to eat about 5-6 small meals a day. Work on going no more than three hours without a meal or a healthy snack. If you fail to do this, you can end up so hungry that when you do eat, you will eat too many calories and go for the empty calories found in junk food.

Tip #8: Block sugar cravings. You can do this by supplementing with 100 micrograms twice per day of the mineral chromium. It may lessen your sugar cravings by stabilizing blood sugar levels. You can also consider taking the herb gymnema sylvestre, which temporarily blocks the taste receptors on the tongue and also stabilizes blood sugar levels. You would need to speak to someone knowledgeable about herbs/supplements to determine the right dosage.

So, if you are a woman over 40, as myself, who is trying to find a simple weight loss plan for women over 40, these are easy actions you take to achieve your weight and fat loss goals. Why not try out at least a few of these tips today?!

Sunday, November 6, 2011

How to Get Lean Quick-10 Sure Fire Tips To Get The Ultimate Lean Look

Have you been wondering how to get lean quick, especially after looking at some lean people? You know, some of the folks on those Beachbody DVD's, some of the guys and gals at your local gym, etc.? Does it seem maybe kind of hard for you to get that way? Maybe you think its too complicated?

In an article by Tom Venuto called, "The Get Ripped Diet 'Cheat Sheet': 10 Simple Steps to Ultimate Leaness", he talked about this. Tom says that:

"Getting a ripped body with extremely low body fat-lean enough that you can see all of your abs-remains not only elusive to most people, it also seems complicated."

The truth is, Tom believes that getting ripped is very simple. Easy? Not on your life! Simple, heck yes! Following are some of the highlights from his article on the 10 steps to ulimate leaness. Be warned though; its not easy to follow this very strict diet for prolonged periods of time. However, if you stick to it for 6,8, or even 12 weeks, you will be amazed at your results!

With all that said, lets dive into these 10 steps:

1. Make sure you get an accurate count of what your caloric needs, use a conservative deficit, and carefully track your caloric intake. If you want to get busy and serious about this and have a timeline, guesswork is out the window! You have to be accurate here. Tom recommends the Katach McArdle or Harris Benedict calorie equations to determine your basal metabolic level and daily calorie maintenace level. 

To help you out, most men need about 2700-2900 calories a day to maintain their weight and women 2000-2100 calories a day. Your calorie deficit would be 15-20% below maintenance or deficit to lose 1 pound a week.

2. Get enough protein. Simply put, a high protein diet is one of the keys to getting ripped. Some recommend 1 gram of protein per body pound. Tom says to get ripped like a bodybuilder or fitness model, go higher like 1.25 to 1.5 grams of protein per pound. For instance, if you are a women who weighs 140 pounds, you would need about 175 to 210 grams of protein a day.

3. Chosse lean sources of complete protein. The good news for vegaterians and vegans, plant based proteins count too. Examples of good lean sources include chicken breast, turkey breast, lean game meats (e.g. venison, bison, etc.), white fish, egg whites and whole egges. Whey protein shakes, soy protein shakes, etc. also can help.

4. How to get lean quick? Better add lots of veggies daily! Get plenty of green vegetables and other fibrous carbs. After you know what protein you will be eating for a meal, choose a fibrous carb or vegetable to go along with it. Examples of fibrous carbs include non-starch vegetables like broccoli, asparagus, green beans, spinach, cauliflower, red/green peppers, onions, mushrooms, kale, collards, etc.  You will not get fat by eating a diet rich in healthy vegetable such as these!

5. Wisely use starchy carbs in small amounts. You don't have to give up these type of carbs because they do help keep your metabolism and training energy at peak levels. Restrict yourself and you will go insane or just totally fall off the diet plan. Examples of starhy carbs include steel cut or old fashioned oatmeal, brown rice, sweet potatoes, white potatoes, beans, lentils, black eye peas, etc. It's best to add these carbs to your first meal of the day or to your pre and post workouts meals. 

6. Use the carb cycling method every 4 to 7 days. All this means is one every 4 to 7 days, eat enough calories to where you are at your maintenace level or slightly above. If you are just starting out, once per week is recommended. If you have been working out for a long time, increase your carbs every 4th day.

7. Eat 4-6 small meals a day. This may seem challenging for some, but Tom says virtualy all bodybuilders and physique athletes prefer small, frequent meals with each containing a protein source. While one can lose weight on any number of daily meals, this just seems to work very well for most people.

8. Eat mostly the same thing daily. I know, this sounds very boring! Keep in mind, though, that this isn't something you will do forever, Plus, the truth of the matter is that most physique athletes eat just about the same thing daily. It's easier to prepare the food this way, you will know exactly what you'll need when you shop, and it makes the diet simple.

9. Have a written meal plan. Remember, no guesswork is allowed! In your meal plan creations, include the food name, serving size or weight, calories, protein, carbs, and fat. This also will help alleviate calorie counting every day if you already have written down the nutritional information for your meals. There are also online sources to assist you in this area.

10. Pay attention and document your results. This includes measure results, make the necessary changes along the way, and adjustments as needed. Tom calls this the feedback loop system or "cybernectic system." You have to track and zero in on your ultimate goal: to get ripped and drop all that excess body fat! This means monitoring your weight, body fat, measurements, appearance, how clothes fit. Not like what you see? Then make changes whether it be to your workouts, meal frequencies, what you are eating, etc. The bottom line is that if you stay focused, you will be able to drop those pounds and fat!

Now that you have learned all this, how to get lean quick doesn't seem such a mystery anymore does it?!  Getting the ultimate lean look is simple, but not easy! But, if you follow all 10 steps here, you will be able to lose the weight, fat, and feel great!

Looking for more tips on how to get lean quick and ultra thin? Then click here

Train Hard! You Can Achieve Success!
Monique Hawkins
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