Sunday, April 29, 2012
Is there a special trick we should be aware of when it comes to how to lose 3 pounds a week? Sometimes, it may seem we are just overlooking it! If you're like me, you probably focus on eating right and exercising regularly. Yet, those last 5-10 pounds just don't fall off! So, what's up with this?
As it turns out, much of the stuff we hear about weight loss isn't exactly accurate. You see, weight and fat loss isn't about deprivation, crash diets, or eliminating certain food groups from your diet. It is about a smarter and more enjoyable ways to eat every day that will boost your mood, energy, plus help you reach your healthy weight and stay there.
The following are 6 easy tips to follow as recommended by top nutritionists to help you achieve your goals.
-Find your balance. Everybody knows to be mindful of calories in and calories out and how weight loss can occur by simply having at least a 500 calorie deficit per day. But, as it turns out, there is more to it. "In reality, not all calories are created equal," says dietitian Ashley Koff, R.D. and author of "Mom Energy". "Quality is as important as quantity." For example, a 100 calorie cookie pack has 36 carbs and not much protein. Your body will use about 15-20 of those carbs for energy. The rest, unless you are someone who is very active, your body will just store as fat. The key is to stop focusing on calories and more on balance. Eat lots of non starchy vegetables and one serving of carbs like whole grains, fruits, starchy veggies (e.g. carrots, corn), and healthy fat each meal. This will give your body all the energy it needs and no fat storage!
-Stop grazing endlessly. Most people have heard how eating 6 small meals a day can keep your metabolism humming. However, this can backfire big time if the small meals turn into large ones! Plus, eating here and there makes it difficult to track how much you are truly consuming. The most efficient strategy is to aim for 3 meals and 2 snacks or 5 mini-meals. Plan meals in advance so you truly know how much you are consuming.
-Stock your frig and kitchen for success. Keep your frig stocked with lots of fruits, veggies, and whole grains where you can actually see and access them! "Healthy eating is about having the right foods waiting for you", says nutritionist Dave Grotto, R.D., the author of "101 Foods that Could Save Your Life." This means washing your fruits and veggies, cutting them up, and placing them right in front of you on the center shelf in the fridge. Other great foods to have on hand include almond milk, Greek yogurt, frozen vegetables, healthy frozen meals, olive oil, almond butter, whole-grain cereal, crackers, and pasta, etc.
-Treat yourself in the pm. Everybody knows that when 3:00 PM rolls around, sometimes the hunger pangs start! This is because the stretch between lunch and dinner is to long for blood sugar to remain stable. So, if you start to feel very hungry at 3:00 PM, plan for it! Dawn Jackson, R.S. a FITNESS advisory board member recommends to keep on hand healthy snacks like apples, almonds, string cheese, pears, etc. If you do have to make a run for the vending machine, choose a healthy snack like sunflower seeds, granola bar, and baked chips.
-Eat more potatoes. Most people have heard how potatoes "pack on the pounds" and therefore should be avoided. The turth is, now more peope are discovering that potatoes are nutritional powerhouses! They are loaded with vitamin C, potassium, and are a great source of fiber. So, yes, its OK to eat them! Since they are a starchy veggie, round them out with other veggies like asparagus, broccoli, or tomatoes.
-Be mindful of the restaurant menu. Choose grilled over fried, split your order with a friend, ask to start with a vegetable soup or salad, choose higher end restaurants to go to once a week which use more good quality ingredients instead of fast food chains, try new foods, etc. If you do these things, your waist line will love it!
How to lose 3 pounds a week becomes a much more achievable goal once we get educated doesn't it? Plan on using these strategies each day and you will be amazed at the weight and fat will drop off!
Sunday, April 22, 2012
Many people are looking for quick ways to lose fat and weight. Unfortunately, some who want to know how to lose 3 pounds a week fall for the numerous crash diets that are out there. One recent extreme diet you may have heard of is the KE Diet or "the bridal diet. What the doctor who is doing this most likely is not telling people is that the will gain all the weight back plus some extra pounds for all of their hard efforts.
To lose weight, you don't need to go on crash diets like that! Instead, focus on making simple changes to your lifestyle as discussed by Eric below and you will lose all the weight you want!
How to Lose 3 Pounds a Week Without Starving Yourself
By Eric Simkind
A lot of people try to starve themselves in order to lose weight, but it's not the way to do it. You can lose 3 pounds a week without starving yourself just by following some basic nutritional tips. It's all up to you and your level of determination.
Here are some tips you can use to lose 3 lbs a week with little effort:
1. Don't skip meals - This is vital. Skipping meals can disrupt your metabolism, induce food cravings, and make any weight loss process that much harder. Breakfast is all important and has to involve something more substantial than a cup of coffee which a lot of people settle for.
2. Control your snacks - Snacks may not seem like much of a factor but the calories in them add up to a whole lot of pounds. Much depends on what your snacks are made of. Exchange sweets and candy bars for delicious and nutritious snacks like fruit. Even if it seems hard at the beginning, you will soon love it. Just by changing your snacks you can come close to losing 3 pounds a week.
3. Don't eat large meals - The best thing you can do is spread your daily calorie intake throughout the day into 4-6 meals. This helps to keep the metabolism running high. Also, putting too much food into your body during a short period can make you feel heavy, sleepy, and causes the body to slow down while it struggles to digest.
4. Alcohol - While I won't tell you to give up on alcohol completely, I do think you should cut it down. Alcohol is very rich in calories. A single glass won't make you feel full, but it will certainly make you fatter.
Overall, these 4 tips should help you to go a long way to lose 3 lbs a week. I do recommend following a more detailed and structured eating plan for the best results possible.
Article Source: http://EzineArticles.com/?expert=Eric_SimkindI like what Eric discussed. How to lose 3 pounds a week? Just commit to changing your lifestyle and develop healthy habits. You will be amazed at the results.
Sunday, April 15, 2012
Now that spring is here, if you are looking for a weight loss plan for women over 40 to follow, now is the perfect time to use the spring weight loss plan!
What do I mean by this? Well, now that is beautiful outside, there are no excuses for not getting out and doing a little extra bit of walking. Spring just makes it so much easier to lose an extra pound a week!
This weight loss update from Liz Schreiter shares how.
Spring is here and the weather is beautiful. It's a great time to get out and go for a walk.
"Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many." Mayo Clinic
In addition to the many health benefits of walking you'll also burn calories!
How many calories will you burn? If you walked for 1 hour at a slow pace of just 2 miles per hour and you weigh 160 pounds, you would burn 201 calories. A person weighing 200 pounds would burn 255 and a person at 305 would burn 240 calories. *
Now consider this... the average 20 ounce soda is 240 calories. This means that based on the calories burned while walking you would need to walk about an hour each day to burn off the empty calories in just one bottle of soda.
So the next time you are about to sip on a soda think about what you will need to do to burn off those extra empty calories and ask yourself if it's worth it?
So this week make it a new habit to skip the soda and try something new. Have you added your Crave to ice tea, it's delicious! Have you tried sparkling water with fresh lime (skip the sugar). How about just drinking more water!
The moral of the story? Go out and get moving even if is only for 30 minutes a day.The spring weight loss plan is a very simple one for those who are looking for a weight loss plan for women over 40 to follow. If you do this along with eating our delicious shakes and cookies, the weight and fat can't help but come off!
Train Hard and Expect Success!
Weight Loss Resources:
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-Dr. Oz Blog
The metabolism myth almost no one wants to believe:
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The metabolism myth almost no one wants to believe:
-How to Turn Your Mind Into A Fat Burning Machine by Liz Schreiter. Contact me to grab your copy.
Sunday, April 8, 2012
Many of us, myself included, desire to know how to become slim quickly but without all those deprivation diets!
The truth is, most people are beginning to figure out that achieving their weight loss goals is really about making lifestyle changes and coming up with a nutrition plan that will work best for them.
Keeping this in mind, I thought I'd share an article I was recently reading about this very issue. My thoughts are very similar as this author. Good stuff so I thought share it with you.
How to Become Slim, Lean and Toned
As we strive to become slim, lean and toned it seems like everywhere we look we are always told to work, work, work. But how far is that getting us? More hours in the gym, more punishing deprivation diets, more cardio, more cravings and more rules we can't break. Topped off with a huge serving of guilt when we can't keep up.
The results from this approach to becoming slim are somewhere between slim... and none. 95% of all "successful" dieters gain all the weight back in the end. That doesn't sound much like success to me. Are we doing all this for nothing? Something isn't working.
We need another solution
Have you ever noticed how slim people never seem to be trying? They make it look effortless, and for them it is! But this is actually a good thing, because you can learn from them to get where you want to go.
You don't need to spend your time wishing you were as "lucky" as slim people, instead you can learn how to get to your goals and be one of them!
Habits are the key to becoming slim lean and toned
Adopt the habits of the slim version of you to get you slim and keep you slim for the long haul.
Learn to live life in line with your slim goals
Eat less, or exercise more, or both! Its about finding the combination that works best for you. You have to find the habits that will work for you, and install them. The trick is the choosing. Some will suit you, some will surely not. The better you know your personality and your goals the easier it will be to play your role.
If it feels joyless, jog on! As the saying goes "sexy doesn't try too hard". Believe you can do it in a way that fits you and your life like a glove. That is the way that will work, not just to get you to slim, but to keep you there.
Some tips to get slim lean and toned on your terms
1) Don't give up your life to get in shape
Who wants to be chained to the gym or the kitchen? You can get results this way, but you don't have to! So don't choose too. Life is waiting.
2) Choose an efficient workout plan
Its no badge of honour to be a gym rat. Get it handled and get on with your real life.
3) Learn how to eat
It's a process of educating yourself to become that slim person. There is no right way, except the way you make within the context of your goals. The only real rule is to make your own. Every imaginable diet can work, but its about finding the way of eating that can easily become a part of your way of living.
When you get the habits of how to become slim lean and toned handled it actually becomes harder to get out of shape than to maintain it. Its a good life.
To learn more about how to find the best way of eating to get and stay slim you can read my series on weight loss. Start here and visit http://www.underwearbody.com/category/weight-loss
Article Source: http://EzineArticles.com/6122562
What liked best about these how to become slim tips is that they were simple with no hype and no starvation diets recommended! I believe the same as well! My recommendation on how to become slim, get yourself educated and come up with a good nutrition and exercise plan that will fit you lifestyle.
A cool resource to help you with this is Tom Venuto's book, "Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models." It is packed with great strategies on how to come up with a good nutrition plan, how to write goals, suggestion on how to exercise, etc. You can pick it up at http://tinyurl.com/ykt8gjq
Sunday, April 1, 2012
For those of us looking to lose weight and fat for real this year, we know that snacking is usually part of most simple and easy diet plans. After all, everybody says that snacking can help boost metabolism right?
Its actually right, but we can't just snack on anything to lose the weight, fat, and gain muscle. We must make healthy choices. I ran across the following article awhile ago and thought it would be a good one to share because its all about learning how to make healthy snack choices.
The Art of Power Snacking
Try some snacks that pack a nutritional wallop for a small caloric price
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic-Feature
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
One of the biggest myths about snacking is that it's a bad thing. The truth is that it's not snacking itself that's bad for us. It's all the junk food people like to snack on that gives snacking a bad name: chips, candy bars, french fries, soda, and so on.
In fact, if you eat until you are comfortable (not "full") at lunch, chances are you'll need a mid-afternoon snack to tide you over until dinner with plenty of energy. The secret is to snack only when you need to and to select smarter snacks.
Try these seven tips for smart snacking. Let's get going!
1. Give healthy snacks a chance.
If you try some of the healthier snack alternatives out there, you may well find that you enjoy them. This appears to be true even of college students. One college dining hall discovered that when it offered healthy snacks along with traditional ones, a significant portion of the student population actually opted for health. The dining hall, which regularly sold snack bags containing sugar-laden soda, cookies, and candy, began also offering "smart snack bags," containing baked chips, low-fat cookies, fruit cups, sunflower seeds, and water. And for every two students who bought the traditional, sugar-soaked snack bag, there was one who bought the "smart" snack alternative.
If you're one of the many people whose idea of a good snack is something crunchy and salty, know that you can have your crunch and eat smart, too. Here are a few possibilities for more healthful crunchy snack foods:
Low Fat Kettle Crisps (110 calories, 1.5 grams fat, 0 g saturated fat, and 2 grams fiber per 1 ounce.)
Baked Tostitos (110 calories, 1 gram fat, 0 g saturated fat, and 2 grams fiber per 1 ounce.)
Reduced Fat Triscuits (120 calories, 3 grams fat, 0 g saturated fat, and 3 grams fiber per 1 ounce)
Padrinos Reduced Fat Tortilla Chips (130 calories, 4 grams fat, 0.5 grams saturated fat, and 1 gram fiber per ounce.)
2. Avoid trans fats.
You've no doubt heard of the trouble with trans fats by now (they raise "bad" and lower "good" cholesterol). Well, guess which type of food they tend to lurk in? Snack foods - things like crackers, snack cakes and pies, frozen fried microwave snacks, and cookies. Anything with "partially hydrogenated vegetable oil" listed among the top three ingredients on the label is suspect. Some manufacturers have done a good job of reformulating products to remove trans fats, but keep an eye out anyway.
3. Be a label detective.
Don't decide whether to buy a food based on the advertising banners on the front of the package. Check out the Nutrition Information label on the back, too. This will tell you what the company calls a portion of that food. Prepare to be amazed: What they say is a serving and what you actually eat may be completely different. The Nutrition Information label lists the calories; grams of fat, saturated fat and trans fat; and, sometimes, grams of sugar. So if the label says a serving is 1 ounce of chips and you eat 2 or 3 ounces, double or triple the nutrition information numbers.
4. Be careful with energy bars.
There are all kinds of "energy" or "power" bars being marketed under the guise of convenience and good nutrition. The truth is, these carry-anywhere bars can come in handy. But a review of many different energy bar labels reveals that choosing a bar is a matter of "picking your poison." That is, deciding what means most to you - taste, fat, fiber, protein, sugars? Generally, if bars are "low in carbs" they're also low in fiber and/or higher in fat. (Some even have quite a bit of saturated fat.) And if a bar tastes pretty good, it probably has at least 12 grams of sugars per serving.
When picking one, look for at least 3 grams of fiber (preferably 5 grams), at least 5 grams of protein (preferably 10 grams), lower amounts of fat with no saturated fat, and fewer than 20 grams of sugar.
5. Don't snack if you aren't really hungry.
Some French researchers studied the effect of two types of snacks (one high in carbohydrate and one high in protein), given a few hours after lunch, on eight lean young men. They concluded that when people who aren't hungry eat a snack -- whether it's high in carbs or protein -- they do not tend to reduce the number of calories they eat at dinner. The researchers believe this is evidence that snacking can play a role in obesity.
Are you wondering why these men weren't "hungry" a few hours after eating lunch? Researcher Didier Chapelot, MD, PhD, of the University of Paris, said that, in France, most people don't eat anything between lunch and dinner. He also noted that people who usually eat three times a day (as the men in this study regularly did), are not generally hungry until 5-7 hours after lunch.
6. Avoid high-fat snacks.
There are lots of reasons to avoid fatty snacks, including the possibility that they actually encourage overeating. Pennsylvania State University researchers found that rats who were regularly fed a high-fat diet ended up overeating high-calorie, high-fat foods, compared with rats fed a low-fat diet. The researchers suspect this has to do with a decrease in sensitivity to a hormone that normally sends a "stop eating" message to the brain.
7. Look out for TV temptations.
Convenience and fast foods high in fat and sodium made up 57% of the food advertised during the most popular TV shows, according to research by University of Illinois speech communication professor Kristen Harrison, PhD.
Harrison's research also revealed that snacking is featured in food advertising more often than all three meals combined (breakfast, lunch, and dinner). So if you watch TV, keep in mind that food companies are working to lure you into buying their snack foods and junk foods.
5 Easy Power Snacks
The perfect snack is one that packs some nutritional power but comes with a low caloric price tag.
To hold hunger at bay and provide a constant supply of energy, you want a snack that includes some carbohydrate, fiber, protein, and a little fat (preferably "smart fats" like monounsaturated and polyunsaturated fats). Look for at least 5 grams of protein and about 5 grams of fiber.
These five simple "power snacks" have all this and more:
· Pear with cheese (1 large pear with 1 1/2 ounces of reduced-fat cheese like light Jarlsberg): 242 calories, 13 g protein, 5 g fiber, 8 g fat
· A handful of almonds (3 tablespoons) and dried fruit (3 tablespoons): 250 calories, 7 g protein, 4 g fiber, 14 g fat (mostly monounsaturated).
· 1 ounce baked tortilla chips with 1/4 cup fat-free refried beans topped with an ounce of reduced-fat cheese and 1/8 cup tomato salsa: 250 calories, 13 g protein, 4.5 g fiber, 9 g fat.
· 6 ounces low-fat or nonfat light yogurt with 1/2 cup fruit, topped with 1/4 cup low-fat granola: 207 calories, 10 g protein, 5 g fiber, 2.5 g fat.
· 1 cup edamame with shells, or 1/2 cup edamame without shells, drizzled with 1 teaspoon olive oil and a sprinkling of black pepper: 159 calories, 10 g protein, 5 g fiber, 9 g fat (mostly monounsaturated). (Edamame, boiled green soybeans, are available in the frozen food section of many supermarkets)
This was good stuff! If you were looking for easy diet plans to follow to help you achieve your weight loss goals, I think this article presented a lot of great healthy snack ideas to help get you started.