Losing weight can be a major battle. However, by making some easy positive life changes you can lose those unwanted pounds. Lifestyle changes are the only way that you will be able to keep weight off. Incorporating regular activity into your life and altering eating habits is the only way to lose weight and keep it off.
1. One great weight loss tip is limiting dining out. Restaurants use a lot of sodium and sugar in their food. Often meat and poultry is marinated in a sauce of some type. You will not be able to see the marinade but you will see it on the scale a couple of days later. If you dine out, ask for dry vegetables and non-marinated meat or chicken. Choose vegetarian dishes or order entrees and split them with friends.
2. One of the best weight loss ideas is to realize that diets are not the way to go. A permanent lifestyle change is the only way the weight can be kept off. Losing weight and maintaining a weight that is within your healthy range can make a world of difference when it comes to health and fitness. Not to mention your body will be more agile if you are exercising regularly. Turn back the hands of time by working out regularly.
3. Eat low fat high protein meals. Protein can help to keep you fuller longer. Every meal you have should have a high quality protein option with it. This is the best way to keep lean muscle mass and a high metabolic rate. Protein will also help keep you from cutting down too much on calories. If you want to maintain your weight loss you will need to be realistic about the amount of calories your body needs to function properly.
4. Drink plenty of water and eat non-starchy vegetables with every meal. There is a delayed time release between your stomach and your brain. After about 20 minutes your brain realizes that your stomach is full. By filling up on veggies first you will have consumed less calories and more fiber--a win-win situations!
5. Have a little bit of your favorite foods. When it comes to food and losing weight, the key to achieving a healthy weight is portion control. If you watch your portions you can splurge every once in a while. Of course every once in a while means that you have treats in portion controlled amounts. Have a small slice of pie. Get a child size ice cream cone. Enjoy the food you love without gaining weight.
6. Get your body fat tested and find out what your BMI is. Sometimes the scale does not move much even though you are exercising and eating properly portioned healthy food. This is commonly referred to as a weight plateau. It can be discouraging to put in all of that work and not be able to see results on the scale. However, that does not mean that you should stop working out or that you should give up on watching what you eat. Instead you should get your body fat tested and find out if you are within the healthy range. Women with more muscle are going to weigh more.
7. Plan social outings that do not revolve around food. Food should not be the center of the social event. When you are spending time with friends plan to take walks in the park together. Invite friends over for game or movie night.
8. Focus on inches not pounds. Take your measurements once a month to monitor how many inches you have lost. This is the best way to gauge the amount of change your body is seeing. Also keep a pair of jeans around that are the size you want to fit into. Try them on periodically and watch the inches melt away until you reach the point where you can fit into the jeans.
Get more tips on how to lose one pound a week at http://loseonepoundaweek.com/blog
Friday, June 1, 2012
6 Tips To Help You Lose Weight
If you are wanting to lose one pound a week or 52 pounds a year then who better to obtain your weight loss tips from than people who have successfully lost weight and not put it back on?
That’s the idea behind the National Weight Control Registry, a database of about 4,500 men and women who have maintained a 30 lb. or greater weight loss for at least a year.
(In fact, the average member of the registry has lost around 60 lbs. and kept the weight off for 5 years.)
The registry, established in 1993, is the brainchild of James O. Hill, Ph.D., of the University of Colorado, and Rena Wing, Ph.D., of Brown University and the University of Pittsburgh. To determine the keys to successful weight loss the two doctors are studying the experiences of successful dieters.
In the 10-plus years that Drs. Hill and Wing have been studying registry members, they’ve learned the following lessons about weight loss:
Weight Loss Lesson 1: You have to make a commitment to permanently alter your weight, so it’s important to make lifestyle changes you can live with over the long term. To lose weight and maintain their losses, the registry members had to make substantial changes in both their eating and exercise habits. They all had relied on diet and exercise strategies to help them lose weight (although some underwent weight loss surgery) and all were continuing to use diet and exercise to maintain their weight loss. Currently, most report a daily routine of eating about 1,800 calories and exercising for an hour (expending at least 374 calories).
Weight Loss Lesson 2: You can overcome your personal and family history of obesity. Two thirds of the registry members were overweight as children, and over half come from families with obese members.
Weight Loss Lesson 3: You don’t need to join a commercial weight-loss program or a gym to succeed in your weight loss goals. About half of the registry participants lost weight without the help of any formal programs. They used a variety of diets and strategies that best suited them individually. What that means is you have to find the ideal diet and exercise regimen for you. Some people like the freedom of going it alone; others prefer the structure of a commercial diet program, an exercise class, or a support group.
Weight Loss Lesson 4: You need to pay attention to your diet on a daily basis to maintain weight loss. Many people slip back into their old habits after losing weight or allow themselves short-term binges. But the registry participants show that it’s better to keep to a regular eating plan than to repeatedly splurge and diet. Participants who ate the same amount of food throughout the week or year were more likely to maintain their weight within a 5-lb. range than those who dieted more strictly on weekdays and non-holiday times.
The blog http://loseonepoundaweek.com/blog will keep you abreast of the latest strategies for losing one pound a week to help you look great, feel great and achieve optimal health.
That’s the idea behind the National Weight Control Registry, a database of about 4,500 men and women who have maintained a 30 lb. or greater weight loss for at least a year.
(In fact, the average member of the registry has lost around 60 lbs. and kept the weight off for 5 years.)
The registry, established in 1993, is the brainchild of James O. Hill, Ph.D., of the University of Colorado, and Rena Wing, Ph.D., of Brown University and the University of Pittsburgh. To determine the keys to successful weight loss the two doctors are studying the experiences of successful dieters.
In the 10-plus years that Drs. Hill and Wing have been studying registry members, they’ve learned the following lessons about weight loss:
Weight Loss Lesson 1: You have to make a commitment to permanently alter your weight, so it’s important to make lifestyle changes you can live with over the long term. To lose weight and maintain their losses, the registry members had to make substantial changes in both their eating and exercise habits. They all had relied on diet and exercise strategies to help them lose weight (although some underwent weight loss surgery) and all were continuing to use diet and exercise to maintain their weight loss. Currently, most report a daily routine of eating about 1,800 calories and exercising for an hour (expending at least 374 calories).
Weight Loss Lesson 2: You can overcome your personal and family history of obesity. Two thirds of the registry members were overweight as children, and over half come from families with obese members.
Weight Loss Lesson 3: You don’t need to join a commercial weight-loss program or a gym to succeed in your weight loss goals. About half of the registry participants lost weight without the help of any formal programs. They used a variety of diets and strategies that best suited them individually. What that means is you have to find the ideal diet and exercise regimen for you. Some people like the freedom of going it alone; others prefer the structure of a commercial diet program, an exercise class, or a support group.
Weight Loss Lesson 4: You need to pay attention to your diet on a daily basis to maintain weight loss. Many people slip back into their old habits after losing weight or allow themselves short-term binges. But the registry participants show that it’s better to keep to a regular eating plan than to repeatedly splurge and diet. Participants who ate the same amount of food throughout the week or year were more likely to maintain their weight within a 5-lb. range than those who dieted more strictly on weekdays and non-holiday times.
The blog http://loseonepoundaweek.com/blog will keep you abreast of the latest strategies for losing one pound a week to help you look great, feel great and achieve optimal health.
Monday, November 22, 2010
10 Powerful Reasons To Lose Weight
Ten Powerful Reasons To Lose Weight
There are many people out there that need to lose weight, but do not seem to be able to get motivated enough to take action. Developing the motivation to lose weight can be challenging because unless you have an overwhelming desire or reason to want to lose the weight, you'll just keep putting it off.
The following are10 powerful reasons that should provide plenty of motivation to take action:
#1 - Reduce your risk of heart disease
Being overweight makes you much more likely to develop heart disease. Simple lifestyle changes like regular exercise and a healthy diet make you much less likely to suffer a heart attack or stroke.
#2 - Reduce your blood pressure
High blood pressure also makes you more susceptible to heart attack and stroke, as well as adversely affecting the function of your kidneys, and contributing to hardening of the arteries. Weight loss achieved through a healthy diet and exercise program has been shown to naturally lower blood pressure in the majority of people, helping them avoid these risks.
#3 - Reduce your risk of developing diabetes
Being overweight can cause insulin resistance, which contributes to the development of type 2 diabetes. When you start eating healthier (reducing refined sugar and junk food), exercising and losing weight, you help your body better process the foods you eat, and the development of type 2 diabetes is greatly reduced.
#4 - Reduce your risk of cancer
Many forms of cancer are related to being overweight, including colon cancer, breast cancer, and endometrial cancer. Simply by losing weight and adopting a healthier lifestyle you can slash your risk of developing cancer by 50% or more.
#5 - Increase your confidence
Did you know that slender, fit people are naturally more confident than overweight people? There are exceptions, but for the most part feeling great about your body gives you inner strength and confidence that can have a huge positive impact on all other areas of your life.
#6 - Save money
Here's some surprising motivation to lose weight: both health insurance and life insurance are less expensive for people who are healthy and maintain a normal weight. Slender, fit people also usually require less medication and experience fewer hospital stays and surgeries than overweight people. Even if you have health insurance that covers the majority of these costs, you still probably pay a portion of them and could put that money toward more enjoyable pursuits by simply taking better care of your body.
#7 - Rekindle your passion
Did you know that being overweight and out of shape contributes to erectile dysfunction? High blood pressure, high cholesterol and triglycerides can all affect your performance in the bedroom.
#8 - Boost your libido
Women can also experience a form of sexual dysfunction with a diminished libido. When you don't feel good about your body and you're tired all the time, it's more difficult to get into the mood for sex.
#9 - Healthy fertility
Being overweight can contribute to infertility too, making it much more difficult to conceive a baby - not to mention carry it to term and deliver without complications. Being overweight can cause a lot of dangers for pregnant mothers and their babies, including gestational diabetes, preeclampsia, and increased risk of needing a cesarean section.
#10 - Live longer
Last but not least, it's a simple fact that healthy, fit people live longer than overweight, sick people and experience fewer health problems in the meantime. Not only will losing weight make you more likely to live longer, you will be virtually guaranteed to live a richer, fuller, happier life if you are healthy and strong.
If you don't feel like these 10 reasons are powerful enough motivation to lose weight, take some time to think about your own important reasons. What about having a slimmer, healthier body really appeals to you? Then stay focused on those reasons and allow them to motivate you into taking the necessary actions to lose weight and improve your health once and for all.
If you would like additional information on how to lose one pound a week then head over to
http://loseonepoundaweek.com/blog
Monday, March 8, 2010
Lose One Pound A Week
Lose one pound a week should be your goal if your new year resolution was to lose weight.
Making your goal to lose one pound a week is achievable if you are willing to follow a simple formula for consistent and healthy weight loss.
If you burn or cut out of your diet 3500 calories per week, you should lose 1 pound per week.
To achieve the 3500 calorie benchmark, you need to burn or decrease your intake 500 calories per day.
You can split the 500 calories in half and make it your goal to do some form of exercise that will burn 250 calories and cut 250 calories out of your diet.
It is important to keep a journal for 1-2 weeks to see where all your calories are coming from. You will then be able to analyze where changes in your diet can be made to help you lose one pound a week.
Take the time to review a list of calories burned by different exercises. You will then be able to create a plan that will move you towards achieving your goal of losing one pound a week.
Head over to http://loseonepoundaweek.com/blog for more strategies and tips on losing one pound a week, so you can start looking great, feeling great and achieving optimal health.
Making your goal to lose one pound a week is achievable if you are willing to follow a simple formula for consistent and healthy weight loss.
If you burn or cut out of your diet 3500 calories per week, you should lose 1 pound per week.
To achieve the 3500 calorie benchmark, you need to burn or decrease your intake 500 calories per day.
You can split the 500 calories in half and make it your goal to do some form of exercise that will burn 250 calories and cut 250 calories out of your diet.
It is important to keep a journal for 1-2 weeks to see where all your calories are coming from. You will then be able to analyze where changes in your diet can be made to help you lose one pound a week.
Take the time to review a list of calories burned by different exercises. You will then be able to create a plan that will move you towards achieving your goal of losing one pound a week.
Head over to http://loseonepoundaweek.com/blog for more strategies and tips on losing one pound a week, so you can start looking great, feeling great and achieving optimal health.
Subscribe to:
Comments (Atom)