3 Blunders To Avoid on Your Weight Loss Journey

There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I’ve noticed certain patterns that can cause this weight loss stoppage.

Here are 3 of those patterns.

weight loss

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

2) Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

3) Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss, due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly, the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food. A 16 oz fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least, I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it- when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?

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29 Off-The-Wall Reasons To Get In Better Shape

Establishing clear expectations while working out to get in better shape,  often can be the difference between success and failure. Too many people try to do too much and get frustrated. Instead of “lasering” in on a few great strategies, they try to do as many things as possible. As they say, “Jack of all trades, master of none” applies here.

To help renew your spirits of why proper diet and exercise is important for the New Year, I’ve compiled a somewhat comical list. See how many apply to you:

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• Because it costs you (or your loved ones) over 5 million pennies in future health care if you aren’t

• Because feeling better tomorrow starts today

• Because torture is a bad persuasion technique

• Because studies show that fit people make more money

• Because if you don’t, you suck

• Because movie stars do it

• Because performers do it

• Because everyone that is cool in your life, does it

• Because you CAN commit 1.5 hrs/wk out of 176

• Because avoiding a wheelchair is a good thing

• Because hugs are better when you can actually wrap your arms around someone

• Because your kids really don’t want to put you in a rest home

• Because no matter what you keep telling yourself, thick is not sexy

• Because feeling grandpa’s muscles at Thanksgiving can be a yearly ritual

• Because cottage cheese is for fruit

• Because squeezing into a size 6 means you’re not a size 6

• Because love making is much more fun without the extra rolls

• Because being able to see your toes……hmmmm

• Because bigger clothes cost more money

• Because shopping for smaller clothes raises spirits

• Because hitting the State Fair and observing everyone shouldn’t be the only thing that puts a smile on your face

• Because having the woman in your life open a stuck jar of pickles for you is embarrassing

• Because no matter what anyone says, women are always in competition with each other. You do want to win, right?

• Because you had to ask your 10 year old son to take out the trash…..after all you couldn’t lift it

• Because beer makes everyone else look better while making you look worse

• Because weight training makes you look better while making everyone else look worse (see competition in women)

• Because yelling at the gym is a lot better than yelling at work (unless you are a cheerleader)

• Because “Shut your mouth or I’ll kick your ___,” now actually has meaning

• Because being told you look 40 when you are actually 60 does something strange to self confidence

Again, make sure to renew your sense of self worth this holiday season and strive to become a healthier you. Great information is always key but watch out for the dreaded “information overload.” Get equipped and make ’06 the best year of your life.

 

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Tools to Optimize Your Health and Well Being

Do you want to lose weight and feel better about yourself? The first step towards good health, weight loss and a healthy lifestyle is to develop a plan of action. Start by evaluating your goals. Do you want to fit into your old jeans or keep up with your younger friends in a pickup basketball game? Maybe you just want to feel better about yourself.

After setting goals, you should begin to consider how to make your goals come to life. For most people, a change in lifestyle, through diet and/or exercise, is needed to reach long term weight loss goals.

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A Chi Machine can make a great addition to your new, healthy lifestyle. Chi Machines, like the Chi Vitalizer CY-106, provides passive exercise through an elliptical motion that can help to increase circulation and lymphatic system drainage. This can help to eliminate toxins from the body and increase metabolism, helping to make your dietary and active exercise programs that much more effective.

Using a Chi Machine after a long, hard day can help you to relax and keep you from overeating as a response to the stresses in your life. Making a Chi Machine a regular part of your weight loss plan can create structure that allows you to stick to the other parts of your diet as well. Consider using your Chi Machine for 5-15 minutes a day, either before or after your other exercises or before eating a healthy snack. A lack of exercise and increasing weight can become part of a never-ending spiral. Using a Chi Machine can help you to increase your anabolic metabolism and decrease catabolic metabolism. Catabolic metabolism is a negative force that can inhibit weight loss and contribute to the negative spiral of weight gain and poor health. Read more about Anabolic and Catabolic Metabolisms at AllAboutMassagers.com. Creating a routine and sticking to it is the most important aspect of weight loss success and a Chi Machine can help you achieve your goals and begin a new, healthy lifestyle.

 

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Pilates for Weight Loss

These days, weight loss is a major issue that almost everyone is concerned about. That is because the sedentary lifestyle is catching up and making obesity part of modern living. Unfortunately, beauty and sexiness are often linked with having a fit and slim physique. Thus, weight loss is considered as very important for a person’s overall appearance and confidence. Liposuction is very popular these days as a form of instant and effective weight loss. But for people who do not like the idea of undergoing surgical procedures, Pilates could be a good surgery-free alternative.

Pilates is a form of an exercise program that was developed by a physical fitness guru named Joseph Pilates during the height of the World War I. It is an exercise program that was developed to focus on flexibility and core strength. Specifically, the exercise program could bring about more ideal muscle tone that in turn could lead to a ‘taller and streamlined’ appearance. The tasks involved in the exercise could help you engage your core muscles (comprising of abdominal) and inner back muscles (especially those in the mid-back and lower back section). Thus, it could help you improve your overall posture, keep your back stronger, and attain a better posture.

weight loss

What people usually like about Pilates is that it does not require too much. The tasks could be done right at the comfort of your very own home. You may use a half-inch thick mat or just the floor. The exercise routines could take just several minutes to complete. You do not need any special equipment or tools. This is because the program is much focused on overall and targeted body movements. You could learn Pilates in many ways: through instructional videos and manuals or through guidance from experts or class facilitators.

Pilates is an exercise that is designed strategically for both men and women from all ages. The benefits are derived from the basic movements. When you do a Pilates movement, you are subjecting your body to a range of motions. There is no need to force the body to go further beyond what it could comfortably handle. The movements may be slow but they are more effective in burning stored calories. Proper and recommended pattern of breathing also helps make the exercise tasks more effective and relaxing. Overall stance is improved as well.

Not only does Pilates tone abdominal muscles. It is also effective in reducing back pains and lowering the chances for development of osteoporosis, especially in aging women. Combined with several other forms of cardiovascular exercises, Pilates could do a great wonder in losing those unlikely excess pounds at the shortest time possible. If you are aiming to lose those flabs that make your tummy area look awkward, you should strive to do Pilates exercise routines regularly. Pilates could also be considered as a mind and body exercise due to its highly targeted resistance in every movement. The exercise program is recommended for everybody, especially athletes, dancers, and obese people.

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Benefits of Detoxing for Fitness and Health

It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health.

There are times that you feel sluggish and feel the stressful. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body.

detoxing

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention on your elimination organs.

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body.

  1. Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.

  2. The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

  3. The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take ½ ounce of alkaline everyday to see positive results on your body weight.

  4. The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen rich area where you can perform deep breathing.

  5. The colon is a solid waste management organ in your body. Medical practitioners have found many peolpe that may have an 80-pound mucus and rubber like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body.

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.

 

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Natural Weight Loss Tips

You just have read all that you need to know about how to prevent being overweight or ways to improve weight loss. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

weight loss

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

The Way to Losing Weight…Naturally

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

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Teen Dieting

We have the highest teen and childhood obesity rates today than at any other point in the world’s long history. Much of the blame for this is on the fast food, low energy society that we have become. Far too often we feel that it is safer to keep our children inside our homes rather than out and about in the great outdoors. The things we are doing for the protection of our children are actually detrimental to the health of our children.

There are things however that are being done to address the problem and get our children more involved, more active, and better educated about making the proper choices about diet, nutrition, fitness, and overall health. The problem for most teens is getting them off the computer, phone, or away from the television long enough to get active.

teen

Even video games are getting in on the act of getting children up and active by creating games such as  Dance Party Revolution and the new and latest gaming systems that seem to be taking the market by storm. These systems allow consumers, to actively participate in the game play adventure rather than sitting back and playing the game in a static environment. It is a great way to get teens off their seats and active. These games are also fun for adults and will have the same effects when it comes to activity. Whoever thought we’d be actually encouraging game play for exercise?

Get Outside and Get Active

Teens learn by example and whether they care to admit it or not, they typically enjoy doing things as part of the family. Go rock wall climbing or mountain climbing. Go bike riding as a family. Camp in the great out doors and go hiking, boating, or biking yet again. Learn a new sport together. It’s amazing how much fun you can have learning how scuba dive and while you are at it, neither of you will be consuming empty calories. Even if the sport you take up together doesn’t involve a lot of physical activity it is quite likely more active than sitting in front of the television.

Have your teen join a recreational sports team. We have all kinds of sports teams available in our community in which our teens can join. Even those with no skills at all can join and play in some of the leagues while other leagues are competitive. Getting out and about for a softball game, soccer game, and even volleyball can be a great way for the family to do something together and the games and practices are opportunities for your teen to be active.

Lawn work is another way to get out and get active with your teen8. The key, as always, is in your teen9 burning more calories than he or she consumers. It is often easier said than done but it is quite possible if you work to get them out and about. Find things however that will be interesting to your teen10 and focus on those rather than torturing them with activities that hold no interest at all (well maybe not the yard work). At any rate, filling their time with activities is also allowing time that they aren’t consuming calories as well and that is something worth considering.

Encourage your teen11 to eat healthier foods. Eliminate calorie-loaded sods, fruit juices, and energy drinks from your pantry shelves, and encourage your teen12s to drink plenty of water each day. Introduce as many vegetables as possible to the diet of your teen13s and get rid of the prepackaged convenience goodies that teen14s are notorious for depleting in one sitting. Also having your teen15s actively participate in the preparation and clean up for meals will help them pay more attention to the things they put into their mouths as well as the messes they make in the process.

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Are There Any Healthy Weight Loss Pills?

Over the counter weight loss pills; the good, the bad and the ugly

Losing weight as quickly as possible is what most people who are trying to lose weight want, but losing weight insanely fast is not really healthy especially if you do it the wrong way such as a bunch of pills and not eating. To help get things started you need to eat less and eat healthier, you should try to be a bit more active than usual and if you need can try a weight loss supplement to help you out. Not all of the over the counter weight loss pills that are out there are good; some work and others don’t, do some basic research and go with what you think will work for you.

Even though there are a lot of things that can help with losing weigh you need to keep in mind that there is no special item out there that will just directly drop the weight off; the best thing you can do for yourself to lose weight and to make sure that it stays off is to make some lifestyle choices such as eating healthier and being more active. When it comes to over the counter pills there are two main categories to look at, there is what is known as dietary supplements and then there is what is known as nonprescription drugs.

pills
For these two types of drugs there are a lot of differences that you need to look at. For example with a nonprescription drug such as one known as Apidren, the company for that drug must be able to provide results from the FDA or the Food and Drug Administration on clinical trials or otherwise known as human trials in which show how effective it is and how safe it is to use with the nonprescription dose that they have to offer it in. And as for the dietary supplements the makers of these are supposed to make sure that the product is safe and that all claims about that product are honest. With that in mind these claims do not have to go through the FDA to be approved before the product gets marketed and this can lead to unsatisfactory results and bad products.

However if the FDA can prove that the dietary supplement is not safe for consumers than they can ban the product and or even get the manufacturer to withdraw the said product. Another thing that the FDA can do is if there is nothing such as evidence to support the claims that the company is making about a product then they can take some action against that as well. All of these differences in the process of research, marketing and the production of these products are what makes consumers frustrated with what to do. The best suggestion would be to try something that tends to work with the masses and go from there; pills that are a dietary supplement can be helpful. Green tea, raspberry ketone, and coconut are the top ones you should look at.

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What’s the best diet to lose weight?

Foods to eat more of in order to properly and safely lose weight:

Weight loss is simple, in all honesty it is just basic math, simply eat less than what you burn throughout the day each day and know that certain foods help more than others. These foods help make you feel full for a longer amount of time and on less food at that and it can help to get rid of cravings that you are having. Nine foods that you should always have in your pantry that you need to start eating more of to lose weight are mentioned below, some of which can even kick your metabolism into overdrive which is a really good thing.

You want to have beans; they are cheap to get and you can do a lot with them. They are very filling and have a high amount of protein as well as fiber which makes you feel fuller for longer. You will also want to have some soup, soup that is broth based is the best and if you start a meal out eating a cup of soup then you will end up eating less of the meal just keep in mind that the soup you choose should be about one hundred to one hundred and fifty calories. Having some dark chocolate is good as well, eat a square or two at a time and do so in between meals, studies show that those who eat dark chocolate are less likely to eat more food later on or at least not as much food as those who did not eat any dark chocolate at all.

weight loss
Vegetables that are pureed come in handy, think of them as a cheat sheet to healthy eating. You can take pureed vegetables and make a lot with them like new sauces, mix it into pasta, a casserole and so much more; such a great way to get a bunch of healthy vegetables into one low calorie meal. Sausage and eggs as a breakfast in the morning is one of the best ways that you can start out your days because it is so rich in protein. This will make you not crave as many snacks later on. Nuts are the sixth food you should have in your kitchen to snack on because they are so healthy in the first place but there are tons of studies that prove if you eat nuts as a snack like a small handful of peanuts or almonds then you will automatically eat a lot less at a meal later on.

The seventh food to help you lose weight in a healthy manner are apples, raw fruits are always better to choose because they have more fiber and are as natural as it gets and when you are chewing it will send signals to your brain letting your stomach think you are eating something worthy or large in size. Yogurt and grapefruit are the last two you should worry about; yogurt helps with the waistline the most and grapefruits either as a whole fruit or in juice form can help you lose about three and a half pounds for every twelve weeks if you consume half of a grapefruit before each meal. Grapefruits are also very healthy and helpful with weight loss for people who have diabetes.

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Changing How You Eat

As you may know, not fueling up with the right nutrients can affect how well your body performs
and your overall fitness benefits. Even though healthy eating is important, there are myths that
hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy eating.

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  1. Working out on an empty stomach.                                                                                                               If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

  2. Relying on energy bars and drinks.                                                                                                     Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

  3. Skipping breakfast.
    Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel
    as soon as possible, and without it, you’ll be hungry throughout the day.

  4. Low carb diets.
    Your body needs carbohydrates for your muscles and the storing of energy.

  5. Eating what you want.
    Eating healthy and exercising doesn’t give you an all access pass to eat anything you want. Everyone
    needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

  6. Not enough calories
    Although losing weight involves calories, losing it too quickly is never safe. What you should do,
    is aim for 1 – 2 pounds a week. Always make sure that you are getting enough calories to keep your
    body operating smoothly. If you start dropping weight too fast, eat a bit more food.

  7. Skip soda and alcohol.
    Water, milk, and juice is the best to drink for active people. You should drink often, and not
    require on thirst to be an indicator. By the time you get thirsty, your body is already running a
    bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your
body performs. The healthier you eat, you better you’ll feel. No matter how old you may be, healthy
eating is something you should strive for. Once you give it a chance, you’ll see in no time at
all just how much it can change your life – for the better.

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