Shed the Pounds Almost Instantly with a Rapid Weight Loss Diet
If you are one of the millions of people who are sick and tired of waiting around for their latest diet to take effect, then perhaps it is time for you to try something a bit more drastic – something like a rapid weight loss diet. All of your family members and friends will be amazed by how quickly you dropped the pounds. In just a few days you can look like an entirely different person thanks to the amazing power of quick weight loss dieting.
For the most part, all of the common diets usually end up taking several weeks to feel as if you actually losing weight. We are no longer living in a world where we like to wait around and actually do work in order to lose weight. From instant coffee to medicine that works in a matter of minutes to drive through fast food joints, just look at all of the products that are designed for instant gratification. Let’s face it – the Average Joe has grown tired of doing all of the work and exercise required to lose weight the normal way.
Because there is such a desire for everything to be quick, fast, and easy, many diet business have begun to capitalize on rapid weight loss dieting solutions that are seemingly miraculous. You have seen the commercials before. Products promising you the ability to lose at least ten pounds in less than a week – and keep the weight coming off after that. Usually you will see them being advertised by some really buff guy (who obviously was doing some exercise in his spare time) or by a B level celebrity who is promising you some incredible results.
But with all of the different kinds of extremely fast weight loss diets on the market, how do you choose the one that is right for you? Start with the most common type – a metabolism boosting pill.
There are two general types of high speed weight loss pills. The first is known as a diuretic. These pills technically do not make you burn fat more rapidly, they help you drop the pounds by making you lose any stored up water. On the other hand, there are actually weight loss pills that will increase the speed of your metabolism and help you lose weight at a much higher rate.
If strange pills are not for you, but you still want to lose weight quickly, you should give a liquid diet a try. Although liquid diets have declined in popularity over the past few years, they will still promise much the same results as you would get from a rapid weight loss diet pill – mainly quick weight loss for a short period of time.
Showing posts with label to lose weight. Show all posts
Showing posts with label to lose weight. Show all posts
Saturday, 26 March 2011
Monday, 28 February 2011
Why Herbal Teas are good for you
If you don’t want water, then herbal tea is for you. Herbal Teas has been here for so many years. With its popularity, Herbal Teas are now known to be the 2nd most favorite drink. Herbal Tea is known to be part of China and India's food culture and now pass on to different culture and nations. Herbal Teas are known for many health benefits such as stress buster; prevents cancer and stomach disorders, cure heart ailments and stroke.
With the different variety of herbal teas nowadays there had been numerous scientific studies regarding herbal teas. Herbal teas are less in caffeine; with this benefit lots of herbal tea drinkers prefer drinking teas than sodas and coffee. Considering taking a cup of tea in your daily diet can contribute a lot of difference with your health.
With the use of herbs for conventional component to treat diseases is now widely known. One of it is by drinking herbal teas. Although it did take a while before many of us accepted that by drinking tea can actually help prevent and cure numerous diseases.
Smokers are prone to lung cancer. Japanese who often drink teas are less prone to lung cancer by half the rate with those people who are less tea drinkers.
Teas somehow prevent tooth decays and loss of teeth. Teas contain certain amount of fluoride and some certain antibiotic that prevent gum diseases and formation of plaque.
Herbal teas help relieve pressures from our body. Taking herbal teas at least 30 minutes before you sleep would help relax your mind and internal organs and gives you a good night sleep. Probably it’s because teas are rich in antioxidant.
Teas somehow help to lose weight and improve cardiovascular system, blood circulation and lower the cholesterol level by increasing body metabolism. Studies show that after eating, drink a cup of tea and it can help digest food easily and reduce acids that cause stomach disorder.
Immune system should be strong and healthy in order to regenerate cell that helps repair damage cells. Herbal teas help to strengthen body cells that somehow can prevent you from flu or any lung illnesses.
Although most people generally choose to drink green tea since that it has more medicinal benefits than other teas. Herbal Teas are now widely available to consumers in different flavor that suits their tastes. With its availability, more people are now into healthy living.
Drink at least five cups of green tea daily. In green tea there is something called antioxidant catechins and studies have shown that they help to burn fat. This simple step will burn off an extra eight calories daily. If you skip one soda pop at one meal each day you will save yourself just over eight calories daily. This may not seem like much but over a period of a year its three thousand calories you will into consume. If you really need to snack then eat a pickle, these have only one calorie each and so are a great low cal snack. Although this will sound awful you should not eat with fat friends. Yes, it’s difficult to refuse to go out for a meal with someone you like to hang around with simply because they are a heavy person. But the truth is they eat a lot and you know you will eat more than you should every time you have a meal with them.
Herbal Tea is a great gift to us. With its numerous healing wonders we should take advantage of this. In this time of life, most people are trying to find ways to look for something that can help people heal from diseases in natural ways without hurting financial budget. In fact teas can prolong life with its wondrous power. Herbal teas can have different effects to people but with this discovery we have nothing to lose and it’s worth a try.
With the different variety of herbal teas nowadays there had been numerous scientific studies regarding herbal teas. Herbal teas are less in caffeine; with this benefit lots of herbal tea drinkers prefer drinking teas than sodas and coffee. Considering taking a cup of tea in your daily diet can contribute a lot of difference with your health.
With the use of herbs for conventional component to treat diseases is now widely known. One of it is by drinking herbal teas. Although it did take a while before many of us accepted that by drinking tea can actually help prevent and cure numerous diseases.
Smokers are prone to lung cancer. Japanese who often drink teas are less prone to lung cancer by half the rate with those people who are less tea drinkers.
Teas somehow prevent tooth decays and loss of teeth. Teas contain certain amount of fluoride and some certain antibiotic that prevent gum diseases and formation of plaque.
Herbal teas help relieve pressures from our body. Taking herbal teas at least 30 minutes before you sleep would help relax your mind and internal organs and gives you a good night sleep. Probably it’s because teas are rich in antioxidant.
Teas somehow help to lose weight and improve cardiovascular system, blood circulation and lower the cholesterol level by increasing body metabolism. Studies show that after eating, drink a cup of tea and it can help digest food easily and reduce acids that cause stomach disorder.
Immune system should be strong and healthy in order to regenerate cell that helps repair damage cells. Herbal teas help to strengthen body cells that somehow can prevent you from flu or any lung illnesses.
Although most people generally choose to drink green tea since that it has more medicinal benefits than other teas. Herbal Teas are now widely available to consumers in different flavor that suits their tastes. With its availability, more people are now into healthy living.
Drink at least five cups of green tea daily. In green tea there is something called antioxidant catechins and studies have shown that they help to burn fat. This simple step will burn off an extra eight calories daily. If you skip one soda pop at one meal each day you will save yourself just over eight calories daily. This may not seem like much but over a period of a year its three thousand calories you will into consume. If you really need to snack then eat a pickle, these have only one calorie each and so are a great low cal snack. Although this will sound awful you should not eat with fat friends. Yes, it’s difficult to refuse to go out for a meal with someone you like to hang around with simply because they are a heavy person. But the truth is they eat a lot and you know you will eat more than you should every time you have a meal with them.
Herbal Tea is a great gift to us. With its numerous healing wonders we should take advantage of this. In this time of life, most people are trying to find ways to look for something that can help people heal from diseases in natural ways without hurting financial budget. In fact teas can prolong life with its wondrous power. Herbal teas can have different effects to people but with this discovery we have nothing to lose and it’s worth a try.
Monday, 10 May 2010
COUNTING CALORIES
Many people think that when they decide it’s time to lose weight, they have to count every single calorie that touches their lips. This really isn’t necessary. In fact, it could become quite tedious and cause you to give up.
So how do you know how many calories you’ve taken in during a 24 hour period? Estimate! Count portions instead of each individual calorie. This is where effective meal planning comes in!
When you know approximately how many calories are in that piece of bread and 2 ounces of tuna, you can have a general idea of how many calories you’re consuming when you eat a tuna sandwich.
If you insist on tracking all of your calories, you’ll have to be diligent about reading labels and eating only the portions that the label gives calories for. You’ll also have to carry around a small notebook to jot down what you’ve eaten so you can assign a calorie value for reference.
A much easier way might be to utilize a spreadsheet that lists your planned meals along with their caloric content. Be sure to include other particulars such as protein content, carbs, and fat grams as well. Then print it out and post it on your refrigerator to give yourself something to aspire to.
Almost all packaged foods will contain information about the caloric content of those foods, but what about those fruits and vegetables you consume. Maybe we should give you some ideas!
Obviously, this is just a partial list, but it’s a start for you to reference when choosing foods. As you can see, fruits and vegetables are almost all relatively low-calorie and can help you feel full without consuming a lot of calories.
You will want to consume fewer calories than what you burn off in order to effectively lose weight. Keep that in mind when planning your meals.
And we can’t stress this enough – read labels and take note of portion sizes! That way you can get a better idea of what you’re eating.
We promised you some great low-cal recipes, so let’s get to it!
Phillips, Bill; Eating For Life;
So how do you know how many calories you’ve taken in during a 24 hour period? Estimate! Count portions instead of each individual calorie. This is where effective meal planning comes in!
When you know approximately how many calories are in that piece of bread and 2 ounces of tuna, you can have a general idea of how many calories you’re consuming when you eat a tuna sandwich.
If you insist on tracking all of your calories, you’ll have to be diligent about reading labels and eating only the portions that the label gives calories for. You’ll also have to carry around a small notebook to jot down what you’ve eaten so you can assign a calorie value for reference.
A much easier way might be to utilize a spreadsheet that lists your planned meals along with their caloric content. Be sure to include other particulars such as protein content, carbs, and fat grams as well. Then print it out and post it on your refrigerator to give yourself something to aspire to.
Almost all packaged foods will contain information about the caloric content of those foods, but what about those fruits and vegetables you consume. Maybe we should give you some ideas!
Obviously, this is just a partial list, but it’s a start for you to reference when choosing foods. As you can see, fruits and vegetables are almost all relatively low-calorie and can help you feel full without consuming a lot of calories.
You will want to consume fewer calories than what you burn off in order to effectively lose weight. Keep that in mind when planning your meals.
And we can’t stress this enough – read labels and take note of portion sizes! That way you can get a better idea of what you’re eating.
We promised you some great low-cal recipes, so let’s get to it!
Phillips, Bill; Eating For Life;
Tuesday, 6 April 2010
FORBIDDEN FOODS FOR WEIGHT LOSS
We can’t possibly cover all of the foods that are acceptable to eat when you are trying to lose weight. Common sense can tell you that French fries are a no-no and an apple is great.
What we’ve decided to do is concentrate on those foods that you SHOULDN’T eat. Of course, this could be a long list as well, so we’re going to touch on the worst and give you some possible substitutions.
Beverages
Stay away from anything with caffeine in it - don't forget that many sodas have caffeine. Caffeine has the same insulin-stimulating, weight-loss-inhibiting effect as aspartame. Unfortunately, this includes coffee. Stick to decaffeinated sodas, teas, and coffees.
Along the same lines, cut out any beverage that contains aspartame (Nutra Sweet), high fructose corn syrup, or refined sugar. Since you need to drink a lot of water in order to lose weight, try water with a slice of lemon or lime in it. It can be very refreshing and very satisfying!
Alcohol is a no-no in any weight loss plan. It’s OK to have a glass of wine with dinner, just don’t drink the whole bottle. There’s no better way to pack on the pounds than to drink excessive amounts of alcohol – even the ones that claim they have fewer calories. Moderation is the key with alcoholic beverages!
Boxed Pre-Packaged Foods
In general, you should stay away from a lot of these products. If the ingredients are not pronounceable, you should avoid them. In other words, anything with a lot of chemicals on the ingredient list are not going to be good for your diet.
White rice, while very filling, contains starches that can inhibit your weight loss. Stick to brown rice instead.
Pasta mixes are usually also not good because of the starches they contain. Stick to whole grain pastas instead. They taste just as good and are much better for you!
Breads
For the same reasons as pasta and white rice, white breads should also be avoided. Whole grain breads provide you with the carbohydrates you need and are less processed than the white breads. Be sure the bread you choose is made with whole wheat flour instead of just wheat flour. Believe me, it makes a difference.
If you love Mexican food, stick to whole wheat flour tortillas or corn tortillas when you choose your burritos, enchiladas, or soft tacos.
Canned and Jar Foods
Again, anything that is canned or jarred needs to be free of excessive chemicals. If the label contains ingredients with more than four syllables or are hyphenated, it won’t be good for your diet.
Chicken broth can be very fatty, so stay away. So are many soup mixes. The good news is that there are plenty of light or low fat choices out there. These are the ones you should choose.
Commercially-made tomato sauces or tomato based sauces contain ridiculously huge amounts of sugar and salt. A better choice is to make these sauces yourself where you can control what goes into it. We’ll have a recipe later in the book for you to do just that!
Do not eat canned fruit or canned vegetables. If it’s been canned, it’s been cooked thus it loses some of it’s most beneficial nutrients. They can also contain processed or refined sugars, so stick to fresh fruits and veggies instead.
If you have to have a little oil to cook your foods in, choose extra virgin olive oil over the vegetable or corn based oils.
Meats
Choose only lean meats to get your protein intake. It’s commonly known that you should try to stay away from red meats like beef. Of course, if you’re like me and love your steak, choose a lean cut and don’t make the portion any larger than your clenched fist.
Choose fresh fish instead of canned and be sure it’s of the lower fat variety. This includes salmon, tilapia, and cod. Don’t bread your fish either, broil it or grill it to get rid of any residual fat that might remain.
White meat chicken breasts are better than dark meat because the darker meat contains more fat. The same applies to turkey.
Tuna is always a good choice – even if it’s canned. Just be sure to get the tuna canned in water – not oil!
Dairy
Skim milk should be your first choice over whole milk or two percent. Avoid drinking too much milk, however, because it naturally contains some fats that can turn into unnecessary fat on you!
Unfortunately, cheese on a diet is also a big no-no. However, you can find low-fat or fat-free cheese in most grocery stores, so always pick these first. But use it sparingly!
Eggs are all right on your diet, but you’re better off to use only the whites instead of including the yolks. Egg substitutes are a great way to get your egg fix, so look for these in the store as well.
Fat-free sour cream is alright in moderation, but try to substitute with plain yogurt instead.
Vegetables and Fruits
Almost all fresh vegetables are good for you. It’s a generally accepted belief that you can eat all the vegetables you want and still lose weight. That’s pretty much true – as long as they’re prepared the correct way. It’s always best to steam veggies. You can also drizzle them with a little olive oil and bake them in the oven or – even better – roast them on the grill! Yummy!
Be careful of eating too many fruits that contain a lot of natural sugars like oranges and peaches. Because the sugar is naturally there, it’s not horribly bad for you, but you don’t want to overload on sugars because it can be converted to fat.
One big thing you must do when you decide that you want to lose weight is to immediately clean the cupboards and refrigerator getting rid of all the foods that can inhibit your diet. That means get rid of the chips, processed sugar, canned fruits, etc.
Don’t throw them away – give them to a local food bank. Believe me, they’ll be happy to get whatever you have to offer – diet friendly or not!
Once you do that, you get to go shopping! Don’t dread it! Just shop smart!
Phillips, Bill; Eating For Life;
What we’ve decided to do is concentrate on those foods that you SHOULDN’T eat. Of course, this could be a long list as well, so we’re going to touch on the worst and give you some possible substitutions.
Beverages
Stay away from anything with caffeine in it - don't forget that many sodas have caffeine. Caffeine has the same insulin-stimulating, weight-loss-inhibiting effect as aspartame. Unfortunately, this includes coffee. Stick to decaffeinated sodas, teas, and coffees.
Along the same lines, cut out any beverage that contains aspartame (Nutra Sweet), high fructose corn syrup, or refined sugar. Since you need to drink a lot of water in order to lose weight, try water with a slice of lemon or lime in it. It can be very refreshing and very satisfying!
Alcohol is a no-no in any weight loss plan. It’s OK to have a glass of wine with dinner, just don’t drink the whole bottle. There’s no better way to pack on the pounds than to drink excessive amounts of alcohol – even the ones that claim they have fewer calories. Moderation is the key with alcoholic beverages!
Boxed Pre-Packaged Foods
In general, you should stay away from a lot of these products. If the ingredients are not pronounceable, you should avoid them. In other words, anything with a lot of chemicals on the ingredient list are not going to be good for your diet.
White rice, while very filling, contains starches that can inhibit your weight loss. Stick to brown rice instead.
Pasta mixes are usually also not good because of the starches they contain. Stick to whole grain pastas instead. They taste just as good and are much better for you!
Breads
For the same reasons as pasta and white rice, white breads should also be avoided. Whole grain breads provide you with the carbohydrates you need and are less processed than the white breads. Be sure the bread you choose is made with whole wheat flour instead of just wheat flour. Believe me, it makes a difference.
If you love Mexican food, stick to whole wheat flour tortillas or corn tortillas when you choose your burritos, enchiladas, or soft tacos.
Canned and Jar Foods
Again, anything that is canned or jarred needs to be free of excessive chemicals. If the label contains ingredients with more than four syllables or are hyphenated, it won’t be good for your diet.
Chicken broth can be very fatty, so stay away. So are many soup mixes. The good news is that there are plenty of light or low fat choices out there. These are the ones you should choose.
Commercially-made tomato sauces or tomato based sauces contain ridiculously huge amounts of sugar and salt. A better choice is to make these sauces yourself where you can control what goes into it. We’ll have a recipe later in the book for you to do just that!
Do not eat canned fruit or canned vegetables. If it’s been canned, it’s been cooked thus it loses some of it’s most beneficial nutrients. They can also contain processed or refined sugars, so stick to fresh fruits and veggies instead.
If you have to have a little oil to cook your foods in, choose extra virgin olive oil over the vegetable or corn based oils.
Meats
Choose only lean meats to get your protein intake. It’s commonly known that you should try to stay away from red meats like beef. Of course, if you’re like me and love your steak, choose a lean cut and don’t make the portion any larger than your clenched fist.
Choose fresh fish instead of canned and be sure it’s of the lower fat variety. This includes salmon, tilapia, and cod. Don’t bread your fish either, broil it or grill it to get rid of any residual fat that might remain.
White meat chicken breasts are better than dark meat because the darker meat contains more fat. The same applies to turkey.
Tuna is always a good choice – even if it’s canned. Just be sure to get the tuna canned in water – not oil!
Dairy
Skim milk should be your first choice over whole milk or two percent. Avoid drinking too much milk, however, because it naturally contains some fats that can turn into unnecessary fat on you!
Unfortunately, cheese on a diet is also a big no-no. However, you can find low-fat or fat-free cheese in most grocery stores, so always pick these first. But use it sparingly!
Eggs are all right on your diet, but you’re better off to use only the whites instead of including the yolks. Egg substitutes are a great way to get your egg fix, so look for these in the store as well.
Fat-free sour cream is alright in moderation, but try to substitute with plain yogurt instead.
Vegetables and Fruits
Almost all fresh vegetables are good for you. It’s a generally accepted belief that you can eat all the vegetables you want and still lose weight. That’s pretty much true – as long as they’re prepared the correct way. It’s always best to steam veggies. You can also drizzle them with a little olive oil and bake them in the oven or – even better – roast them on the grill! Yummy!
Be careful of eating too many fruits that contain a lot of natural sugars like oranges and peaches. Because the sugar is naturally there, it’s not horribly bad for you, but you don’t want to overload on sugars because it can be converted to fat.
One big thing you must do when you decide that you want to lose weight is to immediately clean the cupboards and refrigerator getting rid of all the foods that can inhibit your diet. That means get rid of the chips, processed sugar, canned fruits, etc.
Don’t throw them away – give them to a local food bank. Believe me, they’ll be happy to get whatever you have to offer – diet friendly or not!
Once you do that, you get to go shopping! Don’t dread it! Just shop smart!
Phillips, Bill; Eating For Life;
Sunday, 21 March 2010
GETTING INTO THE RIGHT MIND SET WHEN YOU'RE TRYING TO LOSE WEIGHT
Believe it or not, there is a psychological factor that comes into play when you’re trying to lose weight. We like to compare it to the “rah rah” factor that you sometimes need to succeed in sports.
Look at your weight loss as your own personal sporting event. Just as you need to know the rules of the game as well as the basics of performing that game in sports, you also need the right information in your diet to make it effective.
When you have all the tools you need, you can become an excellent performer in almost anything you try in life. One of these tools is the right frame of mind. The right frame of mind will give you motivation, commitment, and the skills you need to overcome the obstacles that you might face along with temptations and distractions.
Think this sounds a little too “new age” for you? Think again! When you have the right psychology during your weight loss journey, you will make your weight loss fun, easier, more exciting, and be able to develop changes towards a healthier lifestyle that will stay with you forever.
Your mindset controls your behavior, actions, and thoughts. As people grow, they develop habits and associations that govern their life. Most of these habits are controlled by our sub-conscious and we are generally unaware of them. However, your subconscious could also sabotage your efforts – also while you unaware of them. This can be detrimental to your weight loss attempts.
The right mindset entails using various techniques and strategies to control your behavior by monitoring your thoughts and actions. When you obtain this mindset, you will be better equipped to replace the old habits and associations that formed your thinking in the first place with new and more positive habits that will enable you to lost weight and be happier while you do so!
Developing the correct mindset doesn’t occur overnight. It take a little bit of effort, but in the end, it is well worth the time you’ll spend doing so. You will have to regularly monitor your progress and behavior. Sometimes it will be easy – at other times, it won’t. The good news is that there are some easy ways to begin to put yourself into the right mindset.
1. Write your goals down – tell yourself what weight you want to get to. While you’re at it, write down any other personal goals you might have as far as your life in general. Since you’re undertaking something as huge as losing your extra weight, you may as well also focus your efforts on improving other aspects of your life while you have the motivation and drive.
2. Be specific about what those goals are. When you generalize your goals, you are trivializing them. Your goals ARE IMPORTANT. Make them important!
3. Assign yourself a deadline. You want to lose weight. You want to do it by Christmas, or your wedding, or the next class reunion. When you assign a deadline, you give yourself a goal to work for, and like we said, your goals ARE IMPORTANT!
4. Make those goals measurable and achievable. Don’t think TOO big or try to undertake more than what you are capable of. If you need to lose 100 pounds, don’t expect to do it in a few weeks. Give yourself enough time to do so in a healthy manner. You could also try to break the goals down into easier increments. Tell yourself that you will lose 10 pounds over the next month. Then tell yourself the same thing the next month. Eventually, you’ll reach that goal and feel the satisfaction of being lighter than you were before.
5. Focus on those goals everyday. Post them on your refrigerator. Write them in your date book. Put a reminder on the visor of your car. When you focus on your goals, you will keep them in mind all the time and when they are first and foremost in your mind, you will be well on the way toward achieving them.
6. Be committed to those goals – at all costs. There’s a reason why you want to achieve those goals. When you are committed, those goals become the focus of your mind and they will be much easier to realize.
The battle with our metabolism as we age can’t be denied. Our metabolism, which transforms our food into energy, slows down with each passing year. If we don’t adjust our eating habits and our exercise to compensate, we slowly add additional pounds. We may feel betrayed, but the reality is we’re going to have to change some habits in order to maintain our weight.
If you take things one step at a time, there are basic steps that can be adopted. Stop telling yourself, “I just can’t do it.” You can coax yourself into a new habit of healthy eating.
Developing a psychology towards weight loss will help you achieve you goals and realize success. Aim high, push yourself to become the type of person you want to be and live the life that you want and deserve. We are not given the power of dreams without the power and ability to achieve those dreams. It’s time to start – RIGHT NOW!
Phillips, Bill; Eating For Life;
Look at your weight loss as your own personal sporting event. Just as you need to know the rules of the game as well as the basics of performing that game in sports, you also need the right information in your diet to make it effective.
When you have all the tools you need, you can become an excellent performer in almost anything you try in life. One of these tools is the right frame of mind. The right frame of mind will give you motivation, commitment, and the skills you need to overcome the obstacles that you might face along with temptations and distractions.
Think this sounds a little too “new age” for you? Think again! When you have the right psychology during your weight loss journey, you will make your weight loss fun, easier, more exciting, and be able to develop changes towards a healthier lifestyle that will stay with you forever.
Your mindset controls your behavior, actions, and thoughts. As people grow, they develop habits and associations that govern their life. Most of these habits are controlled by our sub-conscious and we are generally unaware of them. However, your subconscious could also sabotage your efforts – also while you unaware of them. This can be detrimental to your weight loss attempts.
The right mindset entails using various techniques and strategies to control your behavior by monitoring your thoughts and actions. When you obtain this mindset, you will be better equipped to replace the old habits and associations that formed your thinking in the first place with new and more positive habits that will enable you to lost weight and be happier while you do so!
Developing the correct mindset doesn’t occur overnight. It take a little bit of effort, but in the end, it is well worth the time you’ll spend doing so. You will have to regularly monitor your progress and behavior. Sometimes it will be easy – at other times, it won’t. The good news is that there are some easy ways to begin to put yourself into the right mindset.
1. Write your goals down – tell yourself what weight you want to get to. While you’re at it, write down any other personal goals you might have as far as your life in general. Since you’re undertaking something as huge as losing your extra weight, you may as well also focus your efforts on improving other aspects of your life while you have the motivation and drive.
2. Be specific about what those goals are. When you generalize your goals, you are trivializing them. Your goals ARE IMPORTANT. Make them important!
3. Assign yourself a deadline. You want to lose weight. You want to do it by Christmas, or your wedding, or the next class reunion. When you assign a deadline, you give yourself a goal to work for, and like we said, your goals ARE IMPORTANT!
4. Make those goals measurable and achievable. Don’t think TOO big or try to undertake more than what you are capable of. If you need to lose 100 pounds, don’t expect to do it in a few weeks. Give yourself enough time to do so in a healthy manner. You could also try to break the goals down into easier increments. Tell yourself that you will lose 10 pounds over the next month. Then tell yourself the same thing the next month. Eventually, you’ll reach that goal and feel the satisfaction of being lighter than you were before.
5. Focus on those goals everyday. Post them on your refrigerator. Write them in your date book. Put a reminder on the visor of your car. When you focus on your goals, you will keep them in mind all the time and when they are first and foremost in your mind, you will be well on the way toward achieving them.
6. Be committed to those goals – at all costs. There’s a reason why you want to achieve those goals. When you are committed, those goals become the focus of your mind and they will be much easier to realize.
The battle with our metabolism as we age can’t be denied. Our metabolism, which transforms our food into energy, slows down with each passing year. If we don’t adjust our eating habits and our exercise to compensate, we slowly add additional pounds. We may feel betrayed, but the reality is we’re going to have to change some habits in order to maintain our weight.
If you take things one step at a time, there are basic steps that can be adopted. Stop telling yourself, “I just can’t do it.” You can coax yourself into a new habit of healthy eating.
Developing a psychology towards weight loss will help you achieve you goals and realize success. Aim high, push yourself to become the type of person you want to be and live the life that you want and deserve. We are not given the power of dreams without the power and ability to achieve those dreams. It’s time to start – RIGHT NOW!
Phillips, Bill; Eating For Life;
Monday, 15 March 2010
METABOLISM AND YOUR WEIGHT
You likely know your metabolism is linked to your weight. But do you know how?
Common belief holds that a slim person's metabolism is high and an overweight person's metabolism is low. But this isn't usually the case. Metabolism alone doesn't determine your weight.
Rather, weight is dependent on the balance of calories consumed versus calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs.
Stated simply, metabolism is the process by which your body converts food into energy. During this biochemical process, calories — from carbohydrates, fats and proteins — are combined with oxygen to release the energy your body needs to function.
The number of calories your body burns each day is called your total energy expenditure. The following three factors make up your total energy expenditure:
• Basic needs. Even when your body is at rest, it requires energy for the basics, such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells. Calories expended to cover these basic functions are your basal metabolic rate.
Typically, a person's basal metabolic rate is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren't easily changed.
• Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body's energy requirement to process food stays relatively steady and isn't easily changed.
• Physical activity. Physical activity — such as playing tennis, walking to the store, chasing after the dog and any other movement — accounts for the remainder of calories used. You control the number of calories burned depending on the frequency, duration and intensity of your activities.
It may seem logical to think that significant weight gain or being overweight is related to a low metabolism or possibly even a condition such as under-active thyroid gland (hypothyroidism). In reality, it's very uncommon for excess weight to be related to a low metabolism. And most people who are overweight don't have an underlying condition, such as hypothyroidism. However, a medical evaluation can determine whether a medical condition could be influencing your weight.
Weight gain is more likely due to an energy imbalance — consuming more calories than your body burns. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or preferably both.
If you and everyone else were physically and functionally identical, it would be easy to determine the standard energy needs. But many factors influence calorie requirements, including body size and composition, age, and sex.
To function properly, a bigger body mass requires more energy (more calories) than does a smaller body mass. Also, muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate.
As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Metabolism also slows naturally with age. Together these changes reduce your calorie needs.
Men usually have less body fat and more muscle than do women of the same age and weight. This is why men generally have a higher basal metabolic rate and burn more calories than women do.
Your ability to change your basal metabolism is limited. However, you can increase daily exercise and activity to build muscle tissue and burn more calories.
Your metabolism influences your energy needs, but it's your food intake and physical activity that ultimately determine your weight.
Losing weight, like any task you undertake, requires that you have dedication and motivation to succeed. This means you need to get your head in the right place.
Phillips, Bill; Eating For Life;
Common belief holds that a slim person's metabolism is high and an overweight person's metabolism is low. But this isn't usually the case. Metabolism alone doesn't determine your weight.
Rather, weight is dependent on the balance of calories consumed versus calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs.
Stated simply, metabolism is the process by which your body converts food into energy. During this biochemical process, calories — from carbohydrates, fats and proteins — are combined with oxygen to release the energy your body needs to function.
The number of calories your body burns each day is called your total energy expenditure. The following three factors make up your total energy expenditure:
• Basic needs. Even when your body is at rest, it requires energy for the basics, such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells. Calories expended to cover these basic functions are your basal metabolic rate.
Typically, a person's basal metabolic rate is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren't easily changed.
• Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body's energy requirement to process food stays relatively steady and isn't easily changed.
• Physical activity. Physical activity — such as playing tennis, walking to the store, chasing after the dog and any other movement — accounts for the remainder of calories used. You control the number of calories burned depending on the frequency, duration and intensity of your activities.
It may seem logical to think that significant weight gain or being overweight is related to a low metabolism or possibly even a condition such as under-active thyroid gland (hypothyroidism). In reality, it's very uncommon for excess weight to be related to a low metabolism. And most people who are overweight don't have an underlying condition, such as hypothyroidism. However, a medical evaluation can determine whether a medical condition could be influencing your weight.
Weight gain is more likely due to an energy imbalance — consuming more calories than your body burns. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or preferably both.
If you and everyone else were physically and functionally identical, it would be easy to determine the standard energy needs. But many factors influence calorie requirements, including body size and composition, age, and sex.
To function properly, a bigger body mass requires more energy (more calories) than does a smaller body mass. Also, muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate.
As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Metabolism also slows naturally with age. Together these changes reduce your calorie needs.
Men usually have less body fat and more muscle than do women of the same age and weight. This is why men generally have a higher basal metabolic rate and burn more calories than women do.
Your ability to change your basal metabolism is limited. However, you can increase daily exercise and activity to build muscle tissue and burn more calories.
Your metabolism influences your energy needs, but it's your food intake and physical activity that ultimately determine your weight.
Losing weight, like any task you undertake, requires that you have dedication and motivation to succeed. This means you need to get your head in the right place.
Phillips, Bill; Eating For Life;
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