Archive for January, 2012

Workout More To Lose More Weight

Simply put, to lose weight and to keep it off for good, you just have to keep moving! Diet and other things sure play their part. But when it comes to losing weight, keeping it off and staying healthy, nothing is quite as effective as keeping your body moving!

Let me tell you what happens when your weight loss plan consists of only dieting. If you diet to lose weight without adding some form of physical exercise, sure enough your weight will go down. But what happens in such instance is that your body is burning both fat and muscles, and without building new muscles. Some people you see who end up in a worse physical shape after weight loss went about it this way.

But when you build muscles at the same time you’re dieting, you increase the rate at which your body burns calories, your metabolic rate. There are scores of reasons why this is the most sensible way to lose weight.

For one thing, increasing your muscle mass puts your weight-loss efforts in semi auto-pilot. This is because the new muscles you’ve added burn more calories than abstinence from food alone can. Muscles burn calories even while a person is at rest or sleeping. Also, these muscles help to improve your posture or general appearance, ensuring that you don’t look saggy after weight loss.

Fortunately to get the best from workout, you don’t necessarily have to hit the gym with full force. Moderate and regular walking is believed to deliver as much health benefits as intense exercise. In some medical quarters, it is even thought that moderate pace of walking is more effective in burning fat calories than vigorous exercises.

This is based on the thinking that moderate but sustained walking helps the body to mobilize the processes that dip into those calories that are stored as fats, rather than mere surface sugars stored in the body cells.

The research on this is inconclusive at the moment. But what is not in doubt is that walking benefits your body in many ways. And if you are naturally a fast walker, it is recommended that your first 10 minutes should be at a moderate, warm-up pace.

If you have always been a dieter, you should now add some forms of exercises to your weight loss routine to help build your muscles. Even if you have just taken up walking, you are already building your muscles. Upper body exercises are also recommended since walking alone does not fully cater for the muscle needs of these regions.

One major benefit of walking that’s often overlooked is that individuals who frequently walk hardly suffer from osteoporosis as they age. This is because walking, being a weight-bearing activity, helps to increase the bone mass. Why not add walking to your weight loss program?

You Still Need To Watch Your Diet! Of course you still need to constantly look at what you’re eating. This is especially important if you are just starting out in your weight loss effort, which means that you’ve not yet perfected a routine of activities that aid the efficient burning of calories. At this time you need to take in fewer calories so as not to sabotage your own efforts. But do it sensibly. Do not starve your body of vital nutrients.

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Ways to Set Weight Loss Goals

Before setting out on a journey, you must have a clear idea of where it is you are going, right? It’s no different when it comes to Losing Weight. You must set a weight loss goal to ensure you’re heading in the right direction. This will also help to measure your progress and to adjust your tactics.

Whether you’re losing weight for fundamental health reasons or simply to look your best, your weight loss goal still needs to follow the standards of goal-setting, namely, your goal must be SMART—Specific, Measurable, Attainable, Realistic, and Tangible.

Your first task is to determine why exactly you need to lose weight, and how much weight you want to shed. In other words, do you really need to lose weight? Most persons would answer yes to that question, even those you’d think posses optimum body weight.

You sure have a right to decide how you want to look. But generally speaking, people who’re truly in need of weight loss must fall within the following broad parameters: BMI must be more than 25 Waist-Hip Ratio must be higher than 1.0 for males or higher than 0.8 for females. Abdominal Girth measurement must exceed 40 inches for men or 35 inches for women.

These are general rules, for sure. You may have other more personal reasons for wanting to drop some pounds. But before setting a weight loss goal based on reasons outside the ones given here, ensure you see your doctor for proper advice.

But having determined that you DO NEED to lose weight, then move to the next stage. Set a measurable and reasonable goal for yourself. For most persons, the general recommendations set out by the American College of Sports Medicine would work just fine: aim at losing 5-10% of your body weight or one to two pounds per week.

Another way to go about it is to set a target that helps you create continuous calorie deficit over time, and see how your body responds to that. The focus in this method is sustaining everyday health habits that help you reduce calories and lose weight. This is best achieved with a combination of diet and exercise.

Whichever plan you elect to follow, you must measure your achievements or results. This helps you keep track of your progress—or the lack of it. To increase the chances of attaining your weight loss goal, you must also be specific about how many pounds you need to lose each week, each month or per year. This will depend on your current weight and desired body weight, of course.

Your goal must be realistic, otherwise it won’t be attainable. If you set a goal that your current schedule, stamina, health status or a combination of other factors would not allow, you’d be setting yourself up for failure. Of course, being realistic doesn’t mean you can more or less do next to nothing.

Remember that one of the ingredients of a good goal is that it must be TANGIBLE. The way to go about it is to set reasonable, attainable goals and gradually scale things up. For example, you could start by replacing your high-calorie breakfast meal with something healthier.

Goals are also easier to attain when you break things down into smaller, specific units that are easier to focus on. It’s also okay to adjust or even change your goals to make them easier to attain, such as by increasing the length of time required to lose specific weights.
The most important thing is to stick to your weight loss goals until they’re attained.

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Stay Motivated, You Too Can Lose Weight!

You’ve always known that your weight is on the high side or is getting out of hand. And no doubt, you’ve severally considered embarking on a Weight Loss Program. You may even have started once but soon lost interest. Why? Perhaps the sheer amount of task required to lose weight overwhelmed you.

Quite often, what is lacking is the will, or the motivation to START and to CONTINUE. That’s where you need to work on. Fortunately there are ways to overcome that challenge. Here are three ways to motivate yourself to take action to lose weight and to continue taking more action.

Break Tasks Down: It’s human to feel intimidated by the sheer size of task at hand and the amount of time and energy needed to tackle them. And it becomes even more paralyzing when the task appears to be long-drawn and burdensome.

Once a task looks that way, we often tell ourselves that it’s too much work and that we don’t have the required time to begin. And frankly, one may really never have that kind of time! The way out? Break things down into smaller bits of tasks that the mind can easily size up.

What this means is that you could break the required amount of weight you need to lose into smaller pounds or kilograms that can be tackled in a week or two. This approach will make the task to appear more manageable.

As with every other task, what happens is that the moment you achieve each little identifiable bit of the goal, say 2LBS. in two weeks, your confidence grows and a momentum builds which further motivates you to take more action and embark on the next task.

And it goes without say that each time we accomplish any task related to our ultimate goal, the larger goal appears within sight—and that thought gives a person the inner strength to go on.

Think Of the Ultimate Reward: There are too many reasons why you should want to bring your weight to within acceptable limits. Imagine the impact on your confidence as you begin to wear those clothes you once thought were for better-built individuals!

How about the impact on your immediate, long-term health and general sense of well-being? Let’s not even get started along that line. In fact, there isn’t a single reason why anyone would want to stay overweight.

These thoughts alone could give you all the motivation you need to start working on your weight and insist on seeing results.

Fight Discouragement: There will be times when you would feel like you can lift up and touch the skies! Conversely, there will also be times when your achievements and motivation level seem to go into a slump. Accept both as facts of life, and continue anyway.

Remember that as far as the task of losing weight is concerned continuity yields the greatest benefits. As long as you continue to implement certain aspects of your program, you’ll never quite go back to your original weight, even if you don’t seem to be losing as much as you would have loved to.

It’s like riding a bicycle: you’re unlikely to fall flat as long as you continue pedaling! So in your weight loss efforts, refuse to quit completely and you’ll eventually feel motivated to rev things up and make greater progress.

Remember that it is a lot easier to work ourselves into feeling like doing something than to wait until we feel like starting. It often works out that when you continue to do something towards the attainment of some cherished dream, somewhere down the road you’ll usually pick up the motivation to continue.

Diet is a very important factor for the survival of a People. A good diet is based upon the organic elements that give and sustain life. Daily Nutritional Cleansing is the key to your good health. Many people take the human body and its functions lightly.

They do not consider what they consume as having a direct and permanent effect on the quality of their overall health. Remember you are what you eat.

So if that great shape, high self-esteem and good health are dear to you, stay motivated and continue with your Weight Loss Program!

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Hidden Sources of Calories!

If you truly desire to lose weight, then you’ve no doubt been watching how much calories you consume each day. Problem is, no matter how hard you’ve tried, you don’t seem to be making much progress, right? Blame it on hidden calories!

Next to insufficient workouts, ‘invisible’ calories have been identified as the next greatest cause of inability to lose weight. You must now be wondering where these calories are lurking. Well, they are where you least expect them. Hidden calories in food come from various sources. And they come in small quantities, but when you add them all up, the sheer size may surprise you.

To be sure, calories provide the body with necessary energy. But too much of it will give you an undesirable waistline and more. The calorie count of your meal can be reduced if you decide today to account for everything that passes through your lips, no matter how small. Consider the following, and see if that’s where your extra weight is coming from.

Salad Dressings: Most creams and dressings are rich in mayonnaise components. There are also hidden calories in salads, vegetable dressings and meat. CalorieGallery.com notes that 45g of Ranch dressings could offer upwards of 209 calories.

And quite often, much more than that is required to properly drench the leaves to most peoples’ tastes. Now you get the picture, don’t you? So, could you have your vegetable salad without dressing, or at least with far less of it?

Cheeses: Grated parmesan cheeses are generally considered harmless. But are they? Not according to recent findings. Indeed, it’s now known that adding cheese to your vegetable salad seriously detracts from the health benefits of the salad, since cheeses and creamy dressings pack up to 500 calories, according to Centre for Science for Public Interest.

Condiments: This is another hiding place for calories. Nearly all condiments contain loads of calories in disguised forms. For instance, are you aware that ketchups are no more than sugared tomatoes?

According to NutrientFacts.com, 1 tablespoon of it packs 200 calories! So in the end, if you avoid sugary beverages but regularly feast on ketchups, then you are like that proverbial African bird that flies off the ground only to perch on an anthill!

Here are a few other calorie suspects: Mind how you taste those macs and cheese you’re preparing for your kids, a forkful could gift you 54 calories. Similarly, you don’t have to finish-off the left over chicken nugget from your kid’s dinner plate; 50 calories could be the price you pay.

If the server refills your soda during lunch or dinner, you might just be accepting 100 extra calories. So tell them you’ve had enough!
That chocolate sandwich cookie—you don’t have to eat it, it may be worth 45 calories.

A handful of jelly beans from a co-worker’s desk may look like a friendly gesture, but are you ready for 60 extra calories for that brief chat? Your kid’s juice box has apple juice remaining. If you finish it off, you just may have sucked in 30 calories through that straw!

In themselves, none of the calorie weights listed above amounts to much. But as an extra, incidental calorie load, they could pose a serious problem to any real attempt to lose weight! So you need to watch out for them. Remember You are What you Eat!

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