With the incredible experience of pregnancy comes the necessary but unwanted extra weight. Unfortunately the weight doesn't magically fall off immediately after birth. In fact, some women find they hardly lose any of the baby weight in the hospital. With a few simple lifestyle changes and a bit of work, you can drop the pounds and return to your prepregnancy weight.
Breast-feed
Breast-feeding is the easiest and most effective post-pregnancy weight-loss method.You naturally burn 400 to 800 calories each day doing what you would normally do: feeding your baby. Even if you find you can't feed directly from the breast, using a breast pump to extract milk for your newborn has the same effect and produces rapid weight loss.
Lift Baby
Weight training will go a long way toward speeding up your metabolism. Do 20 minutes daily of lifting your baby, from bench presses to straight lifts and hip raises with baby seated on your abdomen. Leg presses are also effective when baby is a bit older and able to hold up his own head. This is also great bonding time for you and your little one.
Sleep
Take naps throughout the day. Adequate sleep is important in weight loss and overall health. Since it's nearly impossible to sleep through the night with a newborn, naps are a way to make up some needed rest time. When baby lays down for a nap, try to take one yourself.
Take a Daily Stroll
A daily walk will get your heart pumping and help speed up your metabolism. Plus it's good for your mental health to get out and take in the fresh air in a relaxing setting. Push the baby stroller for added weight and to give your little one some much needed vitamin D. Stroller rides are also an effective way to get a baby to sleep.
Eat Healthy Snacks
Eat small meals frequently throughout the day and small healthy snacks. This is even more important if you breast-feed, as what you eat is passed on to your baby, and you need to consume a lot of calories to keep yourself and your baby nourished. Foods like fruit, nuts, raw or steamed vegetables and unbuttered popcorn are great choices.
Monday, October 14, 2013
Lose Weight After Having a Baby
Having a baby is a wonderful time in your life, but the effects the pregnancy can leave on your body may be devastating. We all see how these celebrities lose all the weight and are wearing bikinis weeks after giving birth, and we think why can't that be me? Well, it takes a lot of work and dedication thats for sure!
Instructions
1. Each pregnancy is different and the amount of weight each person gains, and where she gains the weight vary from one to the next.
You want to make sure that you lose the weight a healthy and safe way. Otherwise you may gain it all right back. Crash dieting never works! You lose the weight and then it creeps back up on you, so beware of a quick fix! The best way to lose weight after a baby is the good old fashioned way...Diet and Exercise.
2. Of course you lose weight right away when the baby is born, and a certain amount of weight will normally naturally shed off as well. Breast feeding is a great way to speed up your weight lose as well. It is proven that breastfeeding sends out certain hormones to your body for the first 12 months after giving birth that help your uterus go back to its pre-pregnancy shape.
3. The average amount a woman gains during her pregnancy is between 25-35 pound. When she gives birth the normal amount that is often shed is 12 to 15 pounds. So that leaves the unwanted pounds to struggle with. Although this is just an estimated average for weight gain, that personally I was way over!
There are different programs that you can join for assistance such as Weight Watchers, Nutri-System, Jenny Craig, etc. These programs are helpful for moms that live a busy lifestyle and these days that pretty much includes us all!
4. The best way to lose the weight after baby is to stay healthy throughout your pregnancy in an ideal world! Eat healthy and get in plenty of activities to keep you active. Walking and other exercise that are safe when your are expecting. If you don't gain to much weight throughout your pregnancy there wont be much to lose after baby is here.
Your diet plays an important role in weight lose and weight gain. So here are some helpful tips to help with losing weight and eating healthy....
5. Here are some helpful tips to lose weight the safe way....
- Stop eating sugary foods. Just dropping the sugar from your diet can help you lose weight quickly. Make sure that you stay away from it all together if you want to lose weight quickly. This means no sugar in your coffee, on your cereals, or eating that candy bar!
- Cut the carbs from your diet. Carbohydrates turn into sugar inside our body's and makes you hold onto body weight and fat. Omitting carbs from your diet can help you drastically drop the unwanted pounds. These days there are many alternatives to diets without carbs that are tasty and nutritious.
6. Increase fiber into your diet.
- Incorporate fruits and vegetables into your diet.
- Make sure you eat your dairy items. You can choose to have low fat or even fat free milks and yogurt's.
- Watch your portion sizes! Many people have no concept of the amount of food that hey should be eating. Here are some helpful tips about portion sizes...
3 ounces of meat, fish, chicken, etc. is about the size of the palm of a womans hand or a deck of playing cards.
An ounce of cheese is about the size of your thumb.
A teaspoon of butter is the about the size of your thumb tip.
Learning the correct portions that you should consume can greatly improve your weight lose.
7. Stay aways from fried foods.
- Watch the calories. They count when you are trying to lose weight. Stick to a diet within a certain range of calories consumption ideal for you.
Of course you want to add exercise to your daily routine whenever possible. It may be difficult in the beginning since having a new baby is so much work, so take it easy and remember to not move it to fast. Listen to your doctors advice and do not overdo it! Take care of yourself and your baby and focus on the health of you guys before anything else!
8. The first year is a big change for you and for your baby, so manage where you can. Take it easy and simply watch what you put into your mouth. Stick to a healthy diet and exercise when you can. Incorporate baby activities that you can do to bond with baby while being active.
Don't stress yourself out about a few pounds here and there. Look at your little baby and see the miracle that your body created. So give yourself a break! You created that little miracle and it was all worth it!
Tips & Warnings
- Don't be hard on yourself
- Enjoy your new baby
- Talk to your doctor to get the OK to begin a diet, especially if breastfeeding
Instructions
1. Each pregnancy is different and the amount of weight each person gains, and where she gains the weight vary from one to the next.
You want to make sure that you lose the weight a healthy and safe way. Otherwise you may gain it all right back. Crash dieting never works! You lose the weight and then it creeps back up on you, so beware of a quick fix! The best way to lose weight after a baby is the good old fashioned way...Diet and Exercise.
2. Of course you lose weight right away when the baby is born, and a certain amount of weight will normally naturally shed off as well. Breast feeding is a great way to speed up your weight lose as well. It is proven that breastfeeding sends out certain hormones to your body for the first 12 months after giving birth that help your uterus go back to its pre-pregnancy shape.
3. The average amount a woman gains during her pregnancy is between 25-35 pound. When she gives birth the normal amount that is often shed is 12 to 15 pounds. So that leaves the unwanted pounds to struggle with. Although this is just an estimated average for weight gain, that personally I was way over!
There are different programs that you can join for assistance such as Weight Watchers, Nutri-System, Jenny Craig, etc. These programs are helpful for moms that live a busy lifestyle and these days that pretty much includes us all!
4. The best way to lose the weight after baby is to stay healthy throughout your pregnancy in an ideal world! Eat healthy and get in plenty of activities to keep you active. Walking and other exercise that are safe when your are expecting. If you don't gain to much weight throughout your pregnancy there wont be much to lose after baby is here.
Your diet plays an important role in weight lose and weight gain. So here are some helpful tips to help with losing weight and eating healthy....
5. Here are some helpful tips to lose weight the safe way....
- Stop eating sugary foods. Just dropping the sugar from your diet can help you lose weight quickly. Make sure that you stay away from it all together if you want to lose weight quickly. This means no sugar in your coffee, on your cereals, or eating that candy bar!
- Cut the carbs from your diet. Carbohydrates turn into sugar inside our body's and makes you hold onto body weight and fat. Omitting carbs from your diet can help you drastically drop the unwanted pounds. These days there are many alternatives to diets without carbs that are tasty and nutritious.
6. Increase fiber into your diet.
- Incorporate fruits and vegetables into your diet.
- Make sure you eat your dairy items. You can choose to have low fat or even fat free milks and yogurt's.
- Watch your portion sizes! Many people have no concept of the amount of food that hey should be eating. Here are some helpful tips about portion sizes...
3 ounces of meat, fish, chicken, etc. is about the size of the palm of a womans hand or a deck of playing cards.
An ounce of cheese is about the size of your thumb.
A teaspoon of butter is the about the size of your thumb tip.
Learning the correct portions that you should consume can greatly improve your weight lose.
7. Stay aways from fried foods.
- Watch the calories. They count when you are trying to lose weight. Stick to a diet within a certain range of calories consumption ideal for you.
Of course you want to add exercise to your daily routine whenever possible. It may be difficult in the beginning since having a new baby is so much work, so take it easy and remember to not move it to fast. Listen to your doctors advice and do not overdo it! Take care of yourself and your baby and focus on the health of you guys before anything else!
8. The first year is a big change for you and for your baby, so manage where you can. Take it easy and simply watch what you put into your mouth. Stick to a healthy diet and exercise when you can. Incorporate baby activities that you can do to bond with baby while being active.
Don't stress yourself out about a few pounds here and there. Look at your little baby and see the miracle that your body created. So give yourself a break! You created that little miracle and it was all worth it!
Tips & Warnings
- Don't be hard on yourself
- Enjoy your new baby
- Talk to your doctor to get the OK to begin a diet, especially if breastfeeding
Liquid Diet Cures for Diverticulitis
Diverticulitis is the swelling and infection of pouches, or diverticula, that develop abnormally in the intestinal wall. Diverticulitis is a complication of diverticulosis, a condition of multiple diverticula in the intestines that is likely caused by a low-fiber diet that increases stress on the colon. The condition can be improved by adding extra fiber to a diet. When diverticulitis occurs, however, bowel rest and antibiotics often are required.
Liquid Diet for Diverticulitis
The infections and irritations of diverticulitis require defined treatments to prevent additional complications such as ruptures in the intestinal wall, severe bleeding or painful rips in the diverticula. Although antibiotics and pain-relieving medicines are prescribed for the infection and swelling, bowel rest is crucial for improvement.
The most common method of resting the bowel is removal of all solid food by implementing a liquid diet for two to three days until the tissue begins to heal. Unlike a full liquid diet, which includes pureed or melted versions of solid foods, the liquid diet for diverticulitis is a clear liquid diet, which does not allow any version of solid food; this allows the intestine to rest. Because a clear liquid diet does not provide adequate nutrition, this diet should be done only under a doctor's advisement and is often accompanied by bed rest. After a few days, most people with diverticulitis are able to introduce low-fiber foods to increase nutrition, then introduce high-fiber foods to keep strain off the intestines and resume a healthy diet.
People who experience severe infection or other complications may require hospitalization, intravenous fluids, and nothing by mouth (even clear fluids) until the colon begins to heal. If hospitalization occurs and intravenous or clear liquid fluids by mouth are required for more than a few days, a doctor may prescribe an intravenous or liquid multivitamin to ensure adequate nutrition is maintained.
Liquid Diet for Diverticulitis
The infections and irritations of diverticulitis require defined treatments to prevent additional complications such as ruptures in the intestinal wall, severe bleeding or painful rips in the diverticula. Although antibiotics and pain-relieving medicines are prescribed for the infection and swelling, bowel rest is crucial for improvement.
The most common method of resting the bowel is removal of all solid food by implementing a liquid diet for two to three days until the tissue begins to heal. Unlike a full liquid diet, which includes pureed or melted versions of solid foods, the liquid diet for diverticulitis is a clear liquid diet, which does not allow any version of solid food; this allows the intestine to rest. Because a clear liquid diet does not provide adequate nutrition, this diet should be done only under a doctor's advisement and is often accompanied by bed rest. After a few days, most people with diverticulitis are able to introduce low-fiber foods to increase nutrition, then introduce high-fiber foods to keep strain off the intestines and resume a healthy diet.
People who experience severe infection or other complications may require hospitalization, intravenous fluids, and nothing by mouth (even clear fluids) until the colon begins to heal. If hospitalization occurs and intravenous or clear liquid fluids by mouth are required for more than a few days, a doctor may prescribe an intravenous or liquid multivitamin to ensure adequate nutrition is maintained.
Natural Cures for Diverticulitis
Diverticulitis occurs when the diverticula become inflamed or possibly infected. The diverticula are tiny pouches that may form in different part of the digestive system, but are most commonly found in the large intestine. According to the National Health Institutes, approximately 10 percent of all individuals over the age of 40 have diverticula present in their digestive systems. Often the diverticula never cause any problems at all, but when they do it called diverticulitis. This condition causes stomach pain, nausea and fever. Treatment varies depending on the severity of the condition; however, natural treatments may be effective for some people.
Consume a Liquid Diet when Flare-ups Occur
When diverticulitis occurs, you should consume a liquid diet for about three days in order to give the digestive system time to heal. After symptoms improve, gradually begin consuming solid foods such as whole grains, vegetables and fruits. To reduce the frequency and/or prevent future flare-ups, you should eat a high-fiber diet. A high-fiber diet helps waste move more quickly through the digestive tract, which reduces intestinal pressure that may lead to diverticulitis. Aim to eat 20 to 35 grams of fiber per day or take a fiber supplement. To prevent excess fiber from causing constipation, drink plenty of water.
Herbal Remedies
The herbs known as Matricaria recutita (German Chamomile) and Filipendula ulmaria (Meadowsweet) may help relieve inflammation and sooth the digestive system. Also, herbs known as Ulmus fulva (Slippery Elm) and Sutherlandia frutescens (Cancer Bush) may help digestive irritation and pain. These herbal remedies should be available at a health food store.
Other Preventatives
Try to use the bathroom soon after you feel the urge. Delaying trips to the bathroom can cause stools to become harder and more difficult to pass. This increases the amount of pressure in the colon and contributes to the onset of diverticulitis. In addition, you should exercise regularly. Exercise helps by promoting healthy bowel function and by reducing the amount of pressure present in the colon. The Mayo Clinic recommends exercising 30 minutes per day. Also, you should avoid eating food items such as popcorn, nuts, pumpkin seeds, sunflower seeds, caraway seeds and sesame seeds. These food items can irritate the diverticula and result in inflammation.
Consume a Liquid Diet when Flare-ups Occur
When diverticulitis occurs, you should consume a liquid diet for about three days in order to give the digestive system time to heal. After symptoms improve, gradually begin consuming solid foods such as whole grains, vegetables and fruits. To reduce the frequency and/or prevent future flare-ups, you should eat a high-fiber diet. A high-fiber diet helps waste move more quickly through the digestive tract, which reduces intestinal pressure that may lead to diverticulitis. Aim to eat 20 to 35 grams of fiber per day or take a fiber supplement. To prevent excess fiber from causing constipation, drink plenty of water.
Herbal Remedies
The herbs known as Matricaria recutita (German Chamomile) and Filipendula ulmaria (Meadowsweet) may help relieve inflammation and sooth the digestive system. Also, herbs known as Ulmus fulva (Slippery Elm) and Sutherlandia frutescens (Cancer Bush) may help digestive irritation and pain. These herbal remedies should be available at a health food store.
Other Preventatives
Try to use the bathroom soon after you feel the urge. Delaying trips to the bathroom can cause stools to become harder and more difficult to pass. This increases the amount of pressure in the colon and contributes to the onset of diverticulitis. In addition, you should exercise regularly. Exercise helps by promoting healthy bowel function and by reducing the amount of pressure present in the colon. The Mayo Clinic recommends exercising 30 minutes per day. Also, you should avoid eating food items such as popcorn, nuts, pumpkin seeds, sunflower seeds, caraway seeds and sesame seeds. These food items can irritate the diverticula and result in inflammation.
Diet for Diviticulitus
Diverticulitis is a condition of the digestive tract that typically causes sudden and severe pain in the lower left side of the abdomen. According to Dr. Michael Picco of the Mayo Clinic, "No specific foods are known to trigger an attack," so avoiding foods such as popcorn and seeds is no longer recommended. Picco suggests that a healthy diet is the best weapon against diverticulitis.
Fiber
A maintenance diet rich in fruits, vegetables and whole grains softens stool and helps it pass more quickly through the colon. This minimizes the chances of waste being caught in the diverticula, which are small pouches throughout your digestive tract that become inflamed or infected during a diverticulitis attack.
Fluids
To keep the fiber moving through your digestive tract, you must drink plenty of fluids. Fiber absorbs water from your intestines to soften stool. If you don't drink enough noncaffeinated beverages for this process to occur, fiber only causes constipation.
What to Eat During an Attack
If your attack symptoms are mild, your doctor might recommend that you rest and consume a low-fiber liquid diet. This includes clear broth, clear soda, pulpless fruit juices, plain gelatin and ice pops. As you begin to feel better, you can add low-fiber foods such as eggs, milk, smooth peanut butter and tender meat, poultry or fish.
Fiber
A maintenance diet rich in fruits, vegetables and whole grains softens stool and helps it pass more quickly through the colon. This minimizes the chances of waste being caught in the diverticula, which are small pouches throughout your digestive tract that become inflamed or infected during a diverticulitis attack.
Fluids
To keep the fiber moving through your digestive tract, you must drink plenty of fluids. Fiber absorbs water from your intestines to soften stool. If you don't drink enough noncaffeinated beverages for this process to occur, fiber only causes constipation.
What to Eat During an Attack
If your attack symptoms are mild, your doctor might recommend that you rest and consume a low-fiber liquid diet. This includes clear broth, clear soda, pulpless fruit juices, plain gelatin and ice pops. As you begin to feel better, you can add low-fiber foods such as eggs, milk, smooth peanut butter and tender meat, poultry or fish.
Foods to Avoid While Having an Attack of Diverticulitis
Diverticulitis occurs when small pouches in the lining of the lower portion of the large intestine, known as the sigmoid colon, become inflamed and irritated. Follow a special diet during a diverticulitis attack to rest the intestines and to give the irritated pouches time to heal. Avoid foods that stimulate bowel movements or contribute to intestinal irritation.
Avoid High-Fiber Foods
Eating a diet rich in fiber sources may help stave off a diverticulitis attack, but once the attack has occurred it is important to limit such foods. The intestines must rest and heal from an attack, and fiber stimulates the intestinal system and may interfere with a recovery from diverticulitis or even worsen the symptoms. High-fiber foods to be avoided include vegetables, fruits, cereals, whole grains, pastas, beans, nuts and seeds. If your doctor has placed you on a liquid diet, you may be able to drink vegetable broth and fruit juices without the pulp.
Avoid Foods High in Sugar
Sugar may irritate the intestinal tract, causing additional inflammation during an attack. Foods high in sugar include vegetables and fruits, salad dressings, ketchup, some processed foods, candies and desserts. Read the labels carefully to find hidden sugary ingredients such as corn syrup, evaporated cane juice, dextrose, fructose, honey, lactose, maltodextrin, malt syrup, saccharose, sorghum and sucrose. If you have a sweet tooth, your doctor may include small amounts of clear soda and ice pops in your liquid diet.
Avoid Foods High in Fats
Fatty foods can cause severe irritation and inflammation of the lining of the intestines during an attack. Foods from animal sources, such as beef, pork and poultry, are high in saturated fats; foods that contain plant oils, such as coconut, coconut oil, cocoa butter and palm kernel oil, are also high in saturated fats. Dairy foods and margarine spreads are often high in hydrogenated fat and saturated fat as well. Foods high in polyunsaturated and monounsaturated fats include fish, vegetable oils and olives.
When to See Your Doctor
If you have limited your diet for a few days yet are still experiencing diverticulitis symptoms, see your doctor. You'll need an examination and, possibly, tests to determine the severity of your attack. Your doctor may also prescribe antibiotics and a special liquid diet. If you experience severe symptoms such as fever or nausea, see your doctor at once.
Avoid High-Fiber Foods
Eating a diet rich in fiber sources may help stave off a diverticulitis attack, but once the attack has occurred it is important to limit such foods. The intestines must rest and heal from an attack, and fiber stimulates the intestinal system and may interfere with a recovery from diverticulitis or even worsen the symptoms. High-fiber foods to be avoided include vegetables, fruits, cereals, whole grains, pastas, beans, nuts and seeds. If your doctor has placed you on a liquid diet, you may be able to drink vegetable broth and fruit juices without the pulp.
Avoid Foods High in Sugar
Sugar may irritate the intestinal tract, causing additional inflammation during an attack. Foods high in sugar include vegetables and fruits, salad dressings, ketchup, some processed foods, candies and desserts. Read the labels carefully to find hidden sugary ingredients such as corn syrup, evaporated cane juice, dextrose, fructose, honey, lactose, maltodextrin, malt syrup, saccharose, sorghum and sucrose. If you have a sweet tooth, your doctor may include small amounts of clear soda and ice pops in your liquid diet.
Avoid Foods High in Fats
Fatty foods can cause severe irritation and inflammation of the lining of the intestines during an attack. Foods from animal sources, such as beef, pork and poultry, are high in saturated fats; foods that contain plant oils, such as coconut, coconut oil, cocoa butter and palm kernel oil, are also high in saturated fats. Dairy foods and margarine spreads are often high in hydrogenated fat and saturated fat as well. Foods high in polyunsaturated and monounsaturated fats include fish, vegetable oils and olives.
When to See Your Doctor
If you have limited your diet for a few days yet are still experiencing diverticulitis symptoms, see your doctor. You'll need an examination and, possibly, tests to determine the severity of your attack. Your doctor may also prescribe antibiotics and a special liquid diet. If you experience severe symptoms such as fever or nausea, see your doctor at once.
Schedule a Daily Routine Workout for Losing Weight
Healthy weight loss is a matter of changing your day-to-day habits on a long-term basis. One of these habits is regular exercise, which will burn calories, increase muscle tone and speed up your metabolism -- making your body's systems more efficient. However, it's often challenging to fit exercise into your daily routine, especially if you're busy. A plan will help you find or create intervals in your schedule to fill with exercise.
Instructions
1. Look for gaps in your schedule. For example, if you usually finish work at 5 p.m. but do not have to pick up your spouse until 6:15 p.m., you could slot a workout in this gap.
2. Work out at lunch time if your gym is close. This will energize you for the rest of the day. To save on time, eat at your desk either before or after your workout.
3. Exercise at the same time each day. This will make it a daily habit rather than an occasional chore, and will therefore be easier to do.
4. Work out with a friend on the same schedule. This will make it harder to miss workouts and make excuses, as there will be someone else you have to be accountable to.
5. Perform exercise that is short duration and high intensity rather than exercise that is the opposite. For example, rather than jog for 40 minutes, sprint for one minute, jog for two minutes, and repeat for 20 minutes. This burns more calories than jogging alone.
6. Perform regular resistance training that uses compound movements and focuses on strength. This means that you should be doing a lot of squats, deadlifts, bench presses and overhead presses with a high enough weight that you can only do five repetitions. If you do this, you can work your whole body in approximately 45 minutes.
Lose Weight Through Exercise
Exercise is a critical component of any weight loss management plan. It does, however, require effort and motivation. Follow these steps to get pumped and trimmed.
Instructions
1. Start swimming. Swimming is an excellent exercise to get involved with, since it increases blood flow and uses muscles we don't regularly use. Start a swimming program and try to do it 3 times a week. You will feel excellent and rejuvenated.
2. Try joining a recreational sports team. You will feel a part of something while working off excess weight. Volleyball, basketball and tennis can be a great workout.
3. Walk for health. Walking can make you lean and increase blood circulation. Walking is known to be one of the best exercises a person can do, and it is healthy for the heart as well.
4. Hit the gym! In the gym, you can use a variety of machines and if you want to tone while losing weight you can start a muscle toning program.
5. Clean your house! It is a great exercise idea if you work from home. Housework can burn off loads of calories. Start by vacuuming, polishing, dusting and cleaning glass/windows. Make your house sparkling clean while burning off excess weight.
6. Go on an adventurous vacation or retreat where you have to climb, hike, walk, row or engage in other physical activities. Stay busy and keep moving. You will be sure to burn calories.
Instructions
1. Start swimming. Swimming is an excellent exercise to get involved with, since it increases blood flow and uses muscles we don't regularly use. Start a swimming program and try to do it 3 times a week. You will feel excellent and rejuvenated.
2. Try joining a recreational sports team. You will feel a part of something while working off excess weight. Volleyball, basketball and tennis can be a great workout.
3. Walk for health. Walking can make you lean and increase blood circulation. Walking is known to be one of the best exercises a person can do, and it is healthy for the heart as well.
4. Hit the gym! In the gym, you can use a variety of machines and if you want to tone while losing weight you can start a muscle toning program.
5. Clean your house! It is a great exercise idea if you work from home. Housework can burn off loads of calories. Start by vacuuming, polishing, dusting and cleaning glass/windows. Make your house sparkling clean while burning off excess weight.
6. Go on an adventurous vacation or retreat where you have to climb, hike, walk, row or engage in other physical activities. Stay busy and keep moving. You will be sure to burn calories.
Lose Weight Without Relying on Exercise
Think exercise alone is enough to shed the pounds? Think again. Exercise is a key facet of a healthy lifestyle and it helps you burn off calories--but it also can stimulate hunger, which can contribute to weight gain.
"In general, for weight loss, exercise is pretty useless," exercise researcher Eric Ravussin tells "Time" magazine in an August 2009 article.
People need to spend from 60 to 90 minutes exercising each day if they hope to use physical activity to lose weight, according to the American College of Sports and Medicine. But it's what happens after the workout that can negate the results of all your sweaty labor.
Instructions
1. Skip the high-calorie rewards.
Getting through a tough workout is a huge feat--and many people are bulking up with high-calorie foods after their workouts as a reward. Consuming more calories in your post-workout meal than you burn in your workout will negate your results. Eating large meals after you sweat it out isn't so great either, "Time" says.
Dr. Karen Earle, medical director of diabetes services at California Pacific Medical Center, is amazed by how many calories some foods have, especially those coined as healthy. "Gatorade, for example, has a ton of calories, and sometimes people are drinking it while they exercise and then it's just a wash."
Dr. Robert Lustig, a pediatric endocrinologist at UCSF Children's Hospital, says exercise is helpful, but not because it burns calories. "Diet is about weight. Exercise is about health," Lustig says.
2. Choose smarter refueling foods.
When you're starving after a workout, turning to smarter foods will help you refuel without packing on extra pounds. Many people reward themselves with muffins after a workout, except those can be packed with calories, as can Gatorade, which provides that sugary-taste fix.
After a workout, your muscles require material to recuperate. Choose a light meal within two hours after working out, and make sure to have something balanced with protein, complex carbohydrates and healthy fats, too. Foods with potassium such as bananas, potatoes or raisins can help replace the potassium that is lost by sweating during a workout.
3. Don't stop working out.
Exercise still has a number of positive effects, especially for heart health, cognitive function and overall mental health. According to a study published in "Neurology," older people who exercise at least once a week are 30 percent more likely to maintain cognitive function than those who do not exercise as much. And a study from the University of Alberta says that people with chronic back pain who exercise four times a week experience a 36 percent drop in disability than those who exercise only two or three days a week. So, the results are there--you just have to apply exercise with smart eating habits.
Exercise can help you lose weight. You must burn about 3,500 calories to lose a pound. If you burn 300 calories in one workout, it will take 12 total workouts to lose a pound, but you'll also be eating in the meantime. Eat lower-calorie meals and you will see better results more quickly. To lose weight, aim for about 200 minutes per week of moderate-intensity exercise and be consistent with your eating, according to Timothy Church, a professor at Pennington Biomedical Research Center in Baton Rouge, Louisiana.
4. Keep moving.
It's hard to tell whether outright sweating and rigorous exercise trumps more leisurely activities such as golfing and gardening. The U.K.'s Peninsula Medical School study showed that kids moving intensely all day were more tired after school, while children who engaged in moderate activity all day were more likely to be active after school hours. A similar study by the University of Exeter found that children moving in short bursts, such as running to catch a ball, were just as healthy as children who took part in sports that required sustained exercise. Tufts University research compiled a summary of published studies that were undertaken between 1969 and 2005 and found that an hour of exercise per day yields an average fat loss of just 6 lbs. over the course of several months. And because most people only exercise 30 minutes a day, that's just 3 lbs. in the same time period. It's no reason to skip the gym, but it does show that the gym isn't the only option.
"Exercise is great medicine for general health and a great add-on to dieting, so feel free to kill yourself in the gym if it makes you feel good. But it isn't essential, and by itself doesn't do much," says Dr. Susan Roberts, a professor of nutrition and psychiatry at Tufts University. "All the evidence suggests that exercise is less important than what goes in your mouth, and when."
5. Eat a healthy diet.
Even what you think is healthy can be loaded with calories and fat, so read labels on foods. An "American Journal of Clinical Nutrition" article says that integrating exercising into the treatment of obesity produced "inconsistent" results. "The increased energy expenditure obtained by training may be compensated by a decrease in non-training physical activities," the article states.
So, what works? It's a good idea to research healthy, mindful eating and talk about your diet with a professional to see what will work best for you.
Tips & Warnings
- Talk to your doctor about a healthy eating and exercise plan.
- Get moving. You don't have to do high-impact exercise to get positive results.
"In general, for weight loss, exercise is pretty useless," exercise researcher Eric Ravussin tells "Time" magazine in an August 2009 article.
People need to spend from 60 to 90 minutes exercising each day if they hope to use physical activity to lose weight, according to the American College of Sports and Medicine. But it's what happens after the workout that can negate the results of all your sweaty labor.
Instructions
1. Skip the high-calorie rewards.
Getting through a tough workout is a huge feat--and many people are bulking up with high-calorie foods after their workouts as a reward. Consuming more calories in your post-workout meal than you burn in your workout will negate your results. Eating large meals after you sweat it out isn't so great either, "Time" says.
Dr. Karen Earle, medical director of diabetes services at California Pacific Medical Center, is amazed by how many calories some foods have, especially those coined as healthy. "Gatorade, for example, has a ton of calories, and sometimes people are drinking it while they exercise and then it's just a wash."
Dr. Robert Lustig, a pediatric endocrinologist at UCSF Children's Hospital, says exercise is helpful, but not because it burns calories. "Diet is about weight. Exercise is about health," Lustig says.
2. Choose smarter refueling foods.
When you're starving after a workout, turning to smarter foods will help you refuel without packing on extra pounds. Many people reward themselves with muffins after a workout, except those can be packed with calories, as can Gatorade, which provides that sugary-taste fix.
After a workout, your muscles require material to recuperate. Choose a light meal within two hours after working out, and make sure to have something balanced with protein, complex carbohydrates and healthy fats, too. Foods with potassium such as bananas, potatoes or raisins can help replace the potassium that is lost by sweating during a workout.
3. Don't stop working out.
Exercise still has a number of positive effects, especially for heart health, cognitive function and overall mental health. According to a study published in "Neurology," older people who exercise at least once a week are 30 percent more likely to maintain cognitive function than those who do not exercise as much. And a study from the University of Alberta says that people with chronic back pain who exercise four times a week experience a 36 percent drop in disability than those who exercise only two or three days a week. So, the results are there--you just have to apply exercise with smart eating habits.
Exercise can help you lose weight. You must burn about 3,500 calories to lose a pound. If you burn 300 calories in one workout, it will take 12 total workouts to lose a pound, but you'll also be eating in the meantime. Eat lower-calorie meals and you will see better results more quickly. To lose weight, aim for about 200 minutes per week of moderate-intensity exercise and be consistent with your eating, according to Timothy Church, a professor at Pennington Biomedical Research Center in Baton Rouge, Louisiana.
4. Keep moving.
It's hard to tell whether outright sweating and rigorous exercise trumps more leisurely activities such as golfing and gardening. The U.K.'s Peninsula Medical School study showed that kids moving intensely all day were more tired after school, while children who engaged in moderate activity all day were more likely to be active after school hours. A similar study by the University of Exeter found that children moving in short bursts, such as running to catch a ball, were just as healthy as children who took part in sports that required sustained exercise. Tufts University research compiled a summary of published studies that were undertaken between 1969 and 2005 and found that an hour of exercise per day yields an average fat loss of just 6 lbs. over the course of several months. And because most people only exercise 30 minutes a day, that's just 3 lbs. in the same time period. It's no reason to skip the gym, but it does show that the gym isn't the only option.
"Exercise is great medicine for general health and a great add-on to dieting, so feel free to kill yourself in the gym if it makes you feel good. But it isn't essential, and by itself doesn't do much," says Dr. Susan Roberts, a professor of nutrition and psychiatry at Tufts University. "All the evidence suggests that exercise is less important than what goes in your mouth, and when."
5. Eat a healthy diet.
Even what you think is healthy can be loaded with calories and fat, so read labels on foods. An "American Journal of Clinical Nutrition" article says that integrating exercising into the treatment of obesity produced "inconsistent" results. "The increased energy expenditure obtained by training may be compensated by a decrease in non-training physical activities," the article states.
So, what works? It's a good idea to research healthy, mindful eating and talk about your diet with a professional to see what will work best for you.
Tips & Warnings
- Talk to your doctor about a healthy eating and exercise plan.
- Get moving. You don't have to do high-impact exercise to get positive results.
Exercise & Lose Weight During Pregnancy
Contrary to popular belief, exercise plays an important role during pregnancy. Not only does a good, daily workout prevent a large weight gain, but it also ensures a healthier pregnancy for both you and your future child. You'll sleep better, digest food better, and relieve aches and pains all over your body. As long as you don't have physical limitations preventing you from exercise throughout your pregnancy, figure out a workout plan and stick to it. Also note that working out during your pregnancy will make burning the baby fat easier once you've given birth to your child.
Instructions
1. Do a brief warm up before beginning your exercise routine. Stretch all your muscles thoroughly for approximately five minutes.
2. Go swimming. Swimming is one of the most popular exercises for pregnant women, likely because it creates a sense of weightlessness that can be a relief when you're carrying extra weight. Swimming also means there is a gentle water pressure all over your body. This improves blood circulation. Also try water aerobics.
3. Take plenty of walks. Walk your dog, go on a walk with your partner or simply take a stroll through the neighborhood after work. Walk at a brisk pace that's comfortable for you, and do so at different intervals (hilly, flat and bumpy terrain). A one-mile walk three times a week is considered ideal for pregnant women.
4. Refrain from any activities that have you bouncing around or could cause injury in the abdominal region. For example, leaping, contact sports, horse riding, bench pressing and any jarring movements should be avoided.
5. Listen to your body. If you're doing a particular exercise that makes you uncomfortable or leaves you in pain the next day, refrain from doing it any longer. Your body will tell you what it can handle, so pay attention and heed any warning signs.
Tips & Warnings
- Don't force yourself into a heavy routine if you aren't used to working out to begin with. Instead, work up to a more strenuous workout regimen.
- Drink plenty of water to ensure your body is hydrated while exercising.
Instructions
1. Do a brief warm up before beginning your exercise routine. Stretch all your muscles thoroughly for approximately five minutes.
2. Go swimming. Swimming is one of the most popular exercises for pregnant women, likely because it creates a sense of weightlessness that can be a relief when you're carrying extra weight. Swimming also means there is a gentle water pressure all over your body. This improves blood circulation. Also try water aerobics.
3. Take plenty of walks. Walk your dog, go on a walk with your partner or simply take a stroll through the neighborhood after work. Walk at a brisk pace that's comfortable for you, and do so at different intervals (hilly, flat and bumpy terrain). A one-mile walk three times a week is considered ideal for pregnant women.
4. Refrain from any activities that have you bouncing around or could cause injury in the abdominal region. For example, leaping, contact sports, horse riding, bench pressing and any jarring movements should be avoided.
5. Listen to your body. If you're doing a particular exercise that makes you uncomfortable or leaves you in pain the next day, refrain from doing it any longer. Your body will tell you what it can handle, so pay attention and heed any warning signs.
Tips & Warnings
- Don't force yourself into a heavy routine if you aren't used to working out to begin with. Instead, work up to a more strenuous workout regimen.
- Drink plenty of water to ensure your body is hydrated while exercising.
Do Weight Training Without a Gym
Forget the gym membership and start building muscle on your own terms. The surprising truth about weight training is that it doesn't require an expensive gym membership, costly equipment or the promise of a personal trainer. The key to strength training is a steady increase in resistance and repetition over time in order for you to build muscle. This can be achieved while at home, on the road or at the office. It also requires an increase in your personal commitment to both time and nutrition. In just a few easy steps, you can begin your weight training program without the usual costs associated with it.
Instructions
Mid & Upper Body Strengthening
1. Pick up a couple of large jugs of milk, bleach or laundry detergent. Begin by tucking your elbows into your side, lifting the jugs toward your chest and back down again. Do as many sets of 10 as you can, resting in between each set. As time goes on, you should be able to increase the amount of sets you do in each workout. The goal is to increase the resistance, as well as the repetitions.
2. Perfect your push-up: Push-ups are still one of the most effective ways to build upper body strength. Depending upon your current level of physical fitness, there are a handful of different ways in which to accomplish this, beginning with the standing push-up, performed by pushing your body weight away from a wall. You can also do a standard push up from the floor, only with your knees pressed into the ground. And of course there is the standard push-up with long, straight legs.
3. Lie down on the floor with your arms to your sides, palms pressed into the floor. Your head, neck and shoulders should be in constant contact with the floor throughout this exercise. Slowly lift your legs until they are at a right angle from your hips then lower them until they are just a few inches from touching the floor. From this position, slowly raise them again, repeating up to 20 per set.
4. Practice the plank position: In order to strengthen your core, position yourself on the floor, resting all of your body's weight on your forearms and toes. Keep your torso raised, maintaining a straight line from your nose to your toes without any wilting of your legs or middle. Relax your head, eyes to the floor. Hold this position anywhere from 10 to 60 seconds at a time, building duration as you become stronger.
Lower Body Strengthening
1. Sink into a power lunge: Feel the burn of your quadriceps, increasing the resistance with the help of a workout buddy. With your workout buddy riding piggy-back, take a steady step forward with your left leg until your thigh is parallel to the floor. Be careful not to position your knee past your toe. Push off from the same leg, ending in your starting position. Repeat the same steps with your right leg, doing 10-15 repetitions per leg.
2. Position yourself into a wall sit: The wall sit is a strengthening exercise designed specifically for the quadriceps. Lean your body against the wall at a 45-degree angle; bend your legs at the knee and slide your back down until your legs are positioned at a 90-degree angle. Hold the position for 30-90 seconds at a time. For increased resistance, have your workout buddy sit in the center of your lap, each leg wrapped around the outside of your legs.
3. Get stepping with step ups: Stand before a sturdy chair or bench, and begin by stepping up onto the chair with your left leg, lifting your right knee to meet your left elbow, and then returning back to the starting position on the floor. Then repeat the step starting with your right leg stepping up onto the chair, lifting your left knee to meet your right elbow and then returning back to the starting position on the floor.
Tips & Warnings
Stretching is an important part of any exercise routine. It helps to protect muscles during and after your workout.
Instructions
Mid & Upper Body Strengthening
1. Pick up a couple of large jugs of milk, bleach or laundry detergent. Begin by tucking your elbows into your side, lifting the jugs toward your chest and back down again. Do as many sets of 10 as you can, resting in between each set. As time goes on, you should be able to increase the amount of sets you do in each workout. The goal is to increase the resistance, as well as the repetitions.
2. Perfect your push-up: Push-ups are still one of the most effective ways to build upper body strength. Depending upon your current level of physical fitness, there are a handful of different ways in which to accomplish this, beginning with the standing push-up, performed by pushing your body weight away from a wall. You can also do a standard push up from the floor, only with your knees pressed into the ground. And of course there is the standard push-up with long, straight legs.
3. Lie down on the floor with your arms to your sides, palms pressed into the floor. Your head, neck and shoulders should be in constant contact with the floor throughout this exercise. Slowly lift your legs until they are at a right angle from your hips then lower them until they are just a few inches from touching the floor. From this position, slowly raise them again, repeating up to 20 per set.
4. Practice the plank position: In order to strengthen your core, position yourself on the floor, resting all of your body's weight on your forearms and toes. Keep your torso raised, maintaining a straight line from your nose to your toes without any wilting of your legs or middle. Relax your head, eyes to the floor. Hold this position anywhere from 10 to 60 seconds at a time, building duration as you become stronger.
Lower Body Strengthening
1. Sink into a power lunge: Feel the burn of your quadriceps, increasing the resistance with the help of a workout buddy. With your workout buddy riding piggy-back, take a steady step forward with your left leg until your thigh is parallel to the floor. Be careful not to position your knee past your toe. Push off from the same leg, ending in your starting position. Repeat the same steps with your right leg, doing 10-15 repetitions per leg.
2. Position yourself into a wall sit: The wall sit is a strengthening exercise designed specifically for the quadriceps. Lean your body against the wall at a 45-degree angle; bend your legs at the knee and slide your back down until your legs are positioned at a 90-degree angle. Hold the position for 30-90 seconds at a time. For increased resistance, have your workout buddy sit in the center of your lap, each leg wrapped around the outside of your legs.
3. Get stepping with step ups: Stand before a sturdy chair or bench, and begin by stepping up onto the chair with your left leg, lifting your right knee to meet your left elbow, and then returning back to the starting position on the floor. Then repeat the step starting with your right leg stepping up onto the chair, lifting your left knee to meet your right elbow and then returning back to the starting position on the floor.
Tips & Warnings
Stretching is an important part of any exercise routine. It helps to protect muscles during and after your workout.
Sunday, October 13, 2013
Workout Program to Lose Weight
The booming weight-loss industry likes to insinuate that it's difficult to design a weight-loss workout program for yourself. Luckily, that's absolutely not the case. There's only one key to weight loss: move more and eat less. Regular physical activity yields sustainable weight-loss results when paired with mindful eating.
Instructions
1. Choose a moderate-to-vigorous activity type. Walking is a cheap, easy, enjoyable activity that people of all fitness levels can do. Other options are biking, tennis, aerobics, dancing, and the like. Even doing chores around the house or working in the yard counts as a fitness activity, as long as the work you're doing is legitimately energetic.
2. Choose a schedule. Your body doesn't care if your calorie-burning activity happens all at once or in shorter sessions, so you have plenty of flexibility in working it into your day. Individual sessions can be as short as ten minutes each. Since weight loss is triggered by burning more calories than you take in, the key is to find the time to burn through your calorie stores. Aim for an hour a day in total.
3. Add resistance training to the mix. Developed muscles burn calories even at rest, so they'll support your weight-loss efforts around the clock. If you don't have access to a gym, research strength-training exercises that you can do using your own body weight --- they're just as effective for weight loss.
4. Conquer weight-loss plateaus by increasing the intensity of your physical activity.
5. Keep track of calories. Make sure that you aren't unwittingly sabotaging your exercise program with calorie-containing drinks or mindless snacking.
6. Accentuate the positive. Starting and maintaining an effective weight-loss exercise program isn't easy, and you may veer off track if you don't see immediate results. Stay the course by reflecting on the non-superficial benefits of weight maintenance. A slimmer body isn't just a vain pursuit; it lowers your risk of a range of cancers, heart disease, strokes, adult-onset diabetes and high blood pressure.
Instructions
1. Choose a moderate-to-vigorous activity type. Walking is a cheap, easy, enjoyable activity that people of all fitness levels can do. Other options are biking, tennis, aerobics, dancing, and the like. Even doing chores around the house or working in the yard counts as a fitness activity, as long as the work you're doing is legitimately energetic.
2. Choose a schedule. Your body doesn't care if your calorie-burning activity happens all at once or in shorter sessions, so you have plenty of flexibility in working it into your day. Individual sessions can be as short as ten minutes each. Since weight loss is triggered by burning more calories than you take in, the key is to find the time to burn through your calorie stores. Aim for an hour a day in total.
3. Add resistance training to the mix. Developed muscles burn calories even at rest, so they'll support your weight-loss efforts around the clock. If you don't have access to a gym, research strength-training exercises that you can do using your own body weight --- they're just as effective for weight loss.
4. Conquer weight-loss plateaus by increasing the intensity of your physical activity.
5. Keep track of calories. Make sure that you aren't unwittingly sabotaging your exercise program with calorie-containing drinks or mindless snacking.
6. Accentuate the positive. Starting and maintaining an effective weight-loss exercise program isn't easy, and you may veer off track if you don't see immediate results. Stay the course by reflecting on the non-superficial benefits of weight maintenance. A slimmer body isn't just a vain pursuit; it lowers your risk of a range of cancers, heart disease, strokes, adult-onset diabetes and high blood pressure.
Lose Weight Doing A Home Workout
Losing weight at home is an effective way to get rid of unwanted fat. Gym memberships are expensive and unnecessary for many people. Follow these steps to learn how to lose weight doing a home workout.
Instructions
1. Develop a workout plan.
Start with what you already know how to do. Set a schedule and force yourself to stick to it. Boredom can easily set in during a workout so make sure you have music or a TV close by to keep you going.
2. Do push ups
Push ups are a great way to build upper body strength and lose weight. You can work your way up to doing 10, 20, 50 and 100 push ups. Doing push ups will burn calories without bulking you up with large muscles.
3. Do sit ups and crunches.
Everyone wants to have nice looking abs. Sit ups and crunches will burn calories while building your stomach muscle. You can do sit ups or crunches to help you lose weight at home.
4. Run.
You may not be able to run in your house, but you get the idea. Running is the best way to lose weight because it burns the most calories. That also makes it the hardest thing to do. Set a plan to run 3 - 5 times per week. Start off slow and short and build your way up.
5. Jump rope.
You can but a jump rope from any sporting goods store. Jumping rope takes stamina and coordination. It will work your legs and arms and it burns lots of calories. Jumping rope is a great way to lose weight by working out at home.
6. Diet.
Diet and exercise go together. If you want to lose weight you have to change what you eat. Use the the chart in the resources section below to determine how many calories you should be eating if you want to lose weight at home.
Instructions
1. Develop a workout plan.
Start with what you already know how to do. Set a schedule and force yourself to stick to it. Boredom can easily set in during a workout so make sure you have music or a TV close by to keep you going.
2. Do push ups
Push ups are a great way to build upper body strength and lose weight. You can work your way up to doing 10, 20, 50 and 100 push ups. Doing push ups will burn calories without bulking you up with large muscles.
3. Do sit ups and crunches.
Everyone wants to have nice looking abs. Sit ups and crunches will burn calories while building your stomach muscle. You can do sit ups or crunches to help you lose weight at home.
4. Run.
You may not be able to run in your house, but you get the idea. Running is the best way to lose weight because it burns the most calories. That also makes it the hardest thing to do. Set a plan to run 3 - 5 times per week. Start off slow and short and build your way up.
5. Jump rope.
You can but a jump rope from any sporting goods store. Jumping rope takes stamina and coordination. It will work your legs and arms and it burns lots of calories. Jumping rope is a great way to lose weight by working out at home.
6. Diet.
Diet and exercise go together. If you want to lose weight you have to change what you eat. Use the the chart in the resources section below to determine how many calories you should be eating if you want to lose weight at home.
Drink Water With Lemon Juice Without Damaging Tooth Enamel
Nutritionists and doctors have long touted the benefits of drinking water infused with lemon for health. Just a squeeze of fresh lemon into a glass of water can help aid digestion, cleanse bacteria from your mouth and throat, and even cleanse the kidneys and liver. Some people worry about the acid in lemon, in particular that excessive consumption of water with lemon juice can damage tooth enamel. However, based on pH levels, lemon is far less corrosive to the teeth than soda.
Instructions
1. Squeeze about a half of a medium-sized lemon into an eight ounce glass of water. If you don't have fresh lemon, bottled real lemon juice is a perfect alternative. One tablespoon of lemon juice equals a half a fresh lemon.
2. Drink the water with lemon juice within the first 20 minutes of pouring it. Drinking fruit juice when it's at its freshest is the best way to ensure the vitamins and nutrients are not diluted. You should always make a fresh glass, rather than making a pitcher and drinking from it daily.
3. Rinse your mouth with regular water when you finish drinking your lemon water. Although your saliva will remove most of the acid that might wear on your tooth enamel, the simple act of rinsing after every beverage or meal is the best way to protect delicate tooth enamel.
Instructions
1. Squeeze about a half of a medium-sized lemon into an eight ounce glass of water. If you don't have fresh lemon, bottled real lemon juice is a perfect alternative. One tablespoon of lemon juice equals a half a fresh lemon.
2. Drink the water with lemon juice within the first 20 minutes of pouring it. Drinking fruit juice when it's at its freshest is the best way to ensure the vitamins and nutrients are not diluted. You should always make a fresh glass, rather than making a pitcher and drinking from it daily.
3. Rinse your mouth with regular water when you finish drinking your lemon water. Although your saliva will remove most of the acid that might wear on your tooth enamel, the simple act of rinsing after every beverage or meal is the best way to protect delicate tooth enamel.
Lose Weight Hot Water and Lemon Juice
Derived from a flavorful--if famously sour--fruit containing citric acid, calcium, potassium, minerals, and vitamins, lemon juice provides a host of health benefits. Diluting lemon juice with hot water lessens its sour flavor and negates some if its acidic qualities, saving the teeth from enamel damage. To experience the spectrum of lemon juice's benefits, squeeze half a lemon into a cup of hot water and drink the mix twice daily, once early in the morning.
Digestive
Regular intake of lemon juice helps many aspects of the digestive system, acting as a cleansing agent and promoting increased efficiency of the bowels. Lemon juice helps relieve constipation, lessens feelings of nausea, and eases heartburn and gastric complications, because its acidic qualities alkalize within the human body. Lemon juice's citric acid increases the intestinal absorption of calcium while cutting back gastric acids. The antibacterial qualities of lemon juice help fight cholera, typhoid, and vomiting. This natural juice also assists the liver in regulating the production of bile, and may prevent the stomach from bloating. Lemon juice combats parasites and intestinal worms, and may assist in dissolving gallstones.
Cosmetic
High amounts of vitamin C in lemon juice act internally to enhance the skin's natural glow, and may assist in anti-aging and appearance of healthy skin by reducing wrinkles and blackheads. Vitamin C in lemon juice benefits the skin by helping to synthesize collagen and serving as an anti-inflammatory agent. Acidic qualities help negate oil internally before it is released through the pores, while citric acid promotes the natural sheen of hair. Though lemon has a bad dental reputation due to its ability to damage tooth enamel with direct contact, lemon juice diluted by hot water may help cleanse the teeth of tarter. Its astringent qualities cleanse the mouth and control bad breath--it may also prevent bleeding gums and ease dental-related pain.
Preventative
Aside from cleansing the body and assisting afflictions, lemon juice presents a host of preventative health benefits. The fruit's rich antioxidants combat free radicals and ward off illnesses such as influenza, malaria, and the common cold by improving natural immunity and strengthening white blood cells. Lemon juice defends the vascular system from disease and deficiencies with its vitamin PP content; the vitamin benefits circulation via speeding up the fat burning process and helping along the fluidization of blood. The healthy lemon juice and hot water mix employs natural bioflavonoids, niacin and thiamin to assist in preventing such conditions as diphtheria, rheumatism, and osteoarthritis.
Digestive
Regular intake of lemon juice helps many aspects of the digestive system, acting as a cleansing agent and promoting increased efficiency of the bowels. Lemon juice helps relieve constipation, lessens feelings of nausea, and eases heartburn and gastric complications, because its acidic qualities alkalize within the human body. Lemon juice's citric acid increases the intestinal absorption of calcium while cutting back gastric acids. The antibacterial qualities of lemon juice help fight cholera, typhoid, and vomiting. This natural juice also assists the liver in regulating the production of bile, and may prevent the stomach from bloating. Lemon juice combats parasites and intestinal worms, and may assist in dissolving gallstones.
Cosmetic
High amounts of vitamin C in lemon juice act internally to enhance the skin's natural glow, and may assist in anti-aging and appearance of healthy skin by reducing wrinkles and blackheads. Vitamin C in lemon juice benefits the skin by helping to synthesize collagen and serving as an anti-inflammatory agent. Acidic qualities help negate oil internally before it is released through the pores, while citric acid promotes the natural sheen of hair. Though lemon has a bad dental reputation due to its ability to damage tooth enamel with direct contact, lemon juice diluted by hot water may help cleanse the teeth of tarter. Its astringent qualities cleanse the mouth and control bad breath--it may also prevent bleeding gums and ease dental-related pain.
Preventative
Aside from cleansing the body and assisting afflictions, lemon juice presents a host of preventative health benefits. The fruit's rich antioxidants combat free radicals and ward off illnesses such as influenza, malaria, and the common cold by improving natural immunity and strengthening white blood cells. Lemon juice defends the vascular system from disease and deficiencies with its vitamin PP content; the vitamin benefits circulation via speeding up the fat burning process and helping along the fluidization of blood. The healthy lemon juice and hot water mix employs natural bioflavonoids, niacin and thiamin to assist in preventing such conditions as diphtheria, rheumatism, and osteoarthritis.
Drink Lemon to Lose Weight
Lemons are high in vitamins and very healthy; one of the many benefits of lemons, is that they can help you to lose weight. Lemon has been shown to flush toxins out of the body that hold on to visceral fat. You can prepare a simple drink with lemon, water and honey to aid your weight loss. For best results, drink the lemon water in addition to a calorie-controlled diet or an exercise program.
Instructions
1. Heat the water in your kettle or in a saucepan until it is hot, but not too hot to drink.
2. Pour water into a drinking mug.
3. Squeeze half a lemon into the mug of hot water. You could use a manual or electric juicer to do this if you have one, but it is not essential, as it's possible to squeeze the juice of the lemon by hand.
4. Stir in 1 tsp. of honey. Your lemon water is now ready to drink.
Tips & Warnings
- Store lemons at room temperature.
- Drink the lemon water in the morning to aid weight loss for the day ahead.
- Squeeze lemons carefully, as they are acidic and the juice can sting your eyes.
Instructions
1. Heat the water in your kettle or in a saucepan until it is hot, but not too hot to drink.
2. Pour water into a drinking mug.
3. Squeeze half a lemon into the mug of hot water. You could use a manual or electric juicer to do this if you have one, but it is not essential, as it's possible to squeeze the juice of the lemon by hand.
4. Stir in 1 tsp. of honey. Your lemon water is now ready to drink.
Tips & Warnings
- Store lemons at room temperature.
- Drink the lemon water in the morning to aid weight loss for the day ahead.
- Squeeze lemons carefully, as they are acidic and the juice can sting your eyes.
Lose Weight Fast by Drinking Water
If you are looking to lose weight quickly by drinking water, there are tips available to help you do it properly and effectively. Consistent water intake is critical in weight loss because a high volume of water present in your cells allows them to push out fat and toxins stored within them. Learn what kind of water is best to help you lose weight and what kind of diet you should have to support your goals. It's not difficult, but it does require resolution on your part to do it.
Instructions
1. The most important part of this process is, of course, having plenty of water and the right kind of water available. Some of the best water you can possibly drink is steam distilled. This has shown to have many more benefits than tap, mineral, fluoridated or spring water. The logic is simple. Water sources other than steam distilled are treated to kill impurities, then substances like chlorine, carbon and aluminum sulfate are added to adjust pH levels or to eliminate cloudiness. All of these factors further bog down your body's cells rather than help them function properly. Steam distilled water is different. In the distillation process, water is boiled and the steam created is trapped into a condenser. The condensed steam is the water you drink. The contaminants are left behind in the water that was boiled.
2. You've heard that you should drink 8 to 10 8-oz. glasses of water per day. The better rule is to drink your body weight in ounces. If you weigh 120 pounds, drink 120 ounces per day. You notice that amount is almost double the standard of 8 to 10 glasses. The first few days, your body will notice the difference. You'll be going to the bathroom more, but eating less. Processing that much water keeps your stomach and cells occupied and you're not as hungry.
3. Make your eating habits "goal-friendly." If you consume lots of high-fat, processed or fried foods, you will definitely slow the weight loss process down. Your digestive system has to work very hard to break down these types of foods. Eat at least two raw meals/snacks a day. The live enzymes in raw food are used to break the food down on its own, without calling on your stomach's enzymes for assistance. One raw meal or snack could simply be an apple. Your second raw meal could be a salad. Then you've accomplished your daily goal. Plus, there's water in raw fruits and vegetables, so that's a bonus.
4. Keep up this pace for two weeks. Eat as much food as you like--just try to keep your diet balanced. The focus here is on the water. If you are consistent in your water intake, you will notice that your elimination will improve, you will be less bloated and you should lose at least 5 lb.
5. Let this behavior start a new lifetime habit. Keep steam distilled water with you wherever you go: the car, office, gym or home. You will keep excess weight off and feel great.
Tips & Warnings
- One important tip regarding your water diet: Try to avoid red meat and refined flour products (like white rice, pasta and baked goods). These products--especially the red meat--slow absorption of water to your cells tremendously. This is because your body's energy is burdened with trying to break these foods down rather than release stored fat.
- Never substitute drinking water for a meal. Be sure to get plenty of healthy food to keep your energy levels up.
Instructions
1. The most important part of this process is, of course, having plenty of water and the right kind of water available. Some of the best water you can possibly drink is steam distilled. This has shown to have many more benefits than tap, mineral, fluoridated or spring water. The logic is simple. Water sources other than steam distilled are treated to kill impurities, then substances like chlorine, carbon and aluminum sulfate are added to adjust pH levels or to eliminate cloudiness. All of these factors further bog down your body's cells rather than help them function properly. Steam distilled water is different. In the distillation process, water is boiled and the steam created is trapped into a condenser. The condensed steam is the water you drink. The contaminants are left behind in the water that was boiled.
2. You've heard that you should drink 8 to 10 8-oz. glasses of water per day. The better rule is to drink your body weight in ounces. If you weigh 120 pounds, drink 120 ounces per day. You notice that amount is almost double the standard of 8 to 10 glasses. The first few days, your body will notice the difference. You'll be going to the bathroom more, but eating less. Processing that much water keeps your stomach and cells occupied and you're not as hungry.
3. Make your eating habits "goal-friendly." If you consume lots of high-fat, processed or fried foods, you will definitely slow the weight loss process down. Your digestive system has to work very hard to break down these types of foods. Eat at least two raw meals/snacks a day. The live enzymes in raw food are used to break the food down on its own, without calling on your stomach's enzymes for assistance. One raw meal or snack could simply be an apple. Your second raw meal could be a salad. Then you've accomplished your daily goal. Plus, there's water in raw fruits and vegetables, so that's a bonus.
4. Keep up this pace for two weeks. Eat as much food as you like--just try to keep your diet balanced. The focus here is on the water. If you are consistent in your water intake, you will notice that your elimination will improve, you will be less bloated and you should lose at least 5 lb.
5. Let this behavior start a new lifetime habit. Keep steam distilled water with you wherever you go: the car, office, gym or home. You will keep excess weight off and feel great.
Tips & Warnings
- One important tip regarding your water diet: Try to avoid red meat and refined flour products (like white rice, pasta and baked goods). These products--especially the red meat--slow absorption of water to your cells tremendously. This is because your body's energy is burdened with trying to break these foods down rather than release stored fat.
- Never substitute drinking water for a meal. Be sure to get plenty of healthy food to keep your energy levels up.
Lose 10 to 17 Pounds a Week
Most doctors and nutritionists agree that fast weight loss is not the best solution for getting your weight under control. Losing 10 to 17 pounds in a week is possible, but sustaining your weight after a quick fix can be extremely difficult. As such, the Mayo Clinic suggests a weight-loss goal of 1 to 2 pounds per week, with an emphasis on making diet and lifestyle changes that you'll be able to embrace and maintain. However, if you're focused on losing more than 10 pounds in a week, it's important to undertake healthy methods that won't endanger your physical well-being.
Instructions
1. Make major dietary changes to shock your system, cutting out unhealthy, high-fat foods and replacing them with low-carbohydrate foods and lean sources of protein.
2. Omit most sugars from your diet, including sugary drinks such as soda and fruit juices, and replace them with water and tea. Water, in particular, is important during weight loss, since it can help stave off cravings and help flush toxins from your system.
3. Burn more calories than you consume each day, and you'll lose weight. This simple mathematical equation is the one key fact of weight loss. Avoid not eating altogether; depriving your body of the nutrients it needs will hinder your ability to work out, which is another key to rapid weight loss.
4. Exercise every day, focusing on cardiovascular activities such as running, swimming, bicycling, jogging and cross-country skiing. The goal is to work out for longer periods of time, so avoid trying to go all-out in terms of intensity. The objective is to prolong your workout and sustain your energy for 30 to 60 minutes per session.
Tips & Warnings
- Try to drink at least eight glasses of water per day, to help reduce food cravings and to keep your muscles hydrated and prepared for intense exercise.
- Health professionals warn against eating too few calories per day, typically recommending a minimum of 1,000 calories. Taking this approach to quick weight loss can lead to long-term health effects. Before you embark on an aggressive weight-loss plan, see your doctor for suggestions on a minimum amount of daily calories based on your height, weight and specific health conditions, and to ensure that you're healthy enough for an intense weight-loss regimen.
Instructions
1. Make major dietary changes to shock your system, cutting out unhealthy, high-fat foods and replacing them with low-carbohydrate foods and lean sources of protein.
2. Omit most sugars from your diet, including sugary drinks such as soda and fruit juices, and replace them with water and tea. Water, in particular, is important during weight loss, since it can help stave off cravings and help flush toxins from your system.
3. Burn more calories than you consume each day, and you'll lose weight. This simple mathematical equation is the one key fact of weight loss. Avoid not eating altogether; depriving your body of the nutrients it needs will hinder your ability to work out, which is another key to rapid weight loss.
4. Exercise every day, focusing on cardiovascular activities such as running, swimming, bicycling, jogging and cross-country skiing. The goal is to work out for longer periods of time, so avoid trying to go all-out in terms of intensity. The objective is to prolong your workout and sustain your energy for 30 to 60 minutes per session.
Tips & Warnings
- Try to drink at least eight glasses of water per day, to help reduce food cravings and to keep your muscles hydrated and prepared for intense exercise.
- Health professionals warn against eating too few calories per day, typically recommending a minimum of 1,000 calories. Taking this approach to quick weight loss can lead to long-term health effects. Before you embark on an aggressive weight-loss plan, see your doctor for suggestions on a minimum amount of daily calories based on your height, weight and specific health conditions, and to ensure that you're healthy enough for an intense weight-loss regimen.
Lose 35 Pounds in 3 Weeks
Losing 35 pounds in three weeks, depending on your body weight and condition, is possible. However, before setting out to accomplish this, absolutely consult your physician for a check up. Also consider what your motivation and goals are prior to getting started. The body does prefer a transition when it comes to changing amounts of food intake and exercise, both of which are critical in achieving quick weight loss, so try not to put too much pressure on yourself for overnight results.
Change
A weight loss advisory by the FDA concluded that most people who lose weight on crash diets tend to quickly put the weight back on when the diet was over. Be sure to take your weight-loss efforts seriously and seek to maintain your weight loss for the long term. Whether it's losing 35 pounds in three weeks, three months or even in three years, you must be willing to make changes in your lifestyle. In recent decades our culture has made a high calorie diet and a low activity lifestyle the norm for most people. Seemingly, we've been conditioned to have unhealthy lifestyles. Ultimately, staying healthy is your own responsibility, so consider others who rely on you as a possible motivating factor to keep you on your quest.
Start the New Program
The idea is to create a calorie deficit that will allow your body to burn fat for energy. Put another way, your first goal is to have the amount of calories you burn off to be more than those you consume. Research from the OmniHeart weight-loss study proved that an eating plan that contained lower amounts of carbohydrates and higher amounts of lean protein not only resulted in weight loss, but also in lower blood pressure. Typically, it takes your body three days to adapt to a new regimen.
Frequent Small Meals
Every major weight loss plan has as its core eating numerous, smaller meals a day. These would include Jenny Craig, NutriSystem and Weight Watchers. If you follow the principle components of these plans, you can purchase your food at the market. After a few days of eating fewer calories and roughly six smaller meals a day with low carbohyrdates and high protein, your body will begin to burn fat. This is a healthy adaptive state that your body uses to manage energy. By not skipping your small meals, especially breakfast, you will maintain a mild, fat-burning state, and yet, lose weight very quickly.
Some Tips
Remember the importance of not skipping meals since eating every two to three hours increases your metabolism, which is imperative if you're to achieve your goal of losing 35 pounds in 3 weeks.
Drink eight glasses of water each day to stay hydrated. It's also important during weight loss because water eliminates toxins and by-products of fat metabolism.
Don't get discouraged. Making such a positive and lasting change takes perseverance. If you fall off the weight--loss wagon by binging on ice cream, simply get back on the program. Three weeks is not a lot of time. Consider lengthening your time frame and focusing on sensible changes that will ensure you maintain your weight loss.
Daily moderate exercise burns calories and will also help you maintain your weight loss. Also, educate yourself on healthy and unhealthy methods for losing weight and healthy and unhealthy fats.
New Beginning
Even if you don't lose 35 pounds in three weeks, you have made a decision to claim your health and future and that's a lot to be proud of. Good luck as you continue to be determined to maintain a healthy weight for life.
Change
A weight loss advisory by the FDA concluded that most people who lose weight on crash diets tend to quickly put the weight back on when the diet was over. Be sure to take your weight-loss efforts seriously and seek to maintain your weight loss for the long term. Whether it's losing 35 pounds in three weeks, three months or even in three years, you must be willing to make changes in your lifestyle. In recent decades our culture has made a high calorie diet and a low activity lifestyle the norm for most people. Seemingly, we've been conditioned to have unhealthy lifestyles. Ultimately, staying healthy is your own responsibility, so consider others who rely on you as a possible motivating factor to keep you on your quest.
Start the New Program
The idea is to create a calorie deficit that will allow your body to burn fat for energy. Put another way, your first goal is to have the amount of calories you burn off to be more than those you consume. Research from the OmniHeart weight-loss study proved that an eating plan that contained lower amounts of carbohydrates and higher amounts of lean protein not only resulted in weight loss, but also in lower blood pressure. Typically, it takes your body three days to adapt to a new regimen.
Frequent Small Meals
Every major weight loss plan has as its core eating numerous, smaller meals a day. These would include Jenny Craig, NutriSystem and Weight Watchers. If you follow the principle components of these plans, you can purchase your food at the market. After a few days of eating fewer calories and roughly six smaller meals a day with low carbohyrdates and high protein, your body will begin to burn fat. This is a healthy adaptive state that your body uses to manage energy. By not skipping your small meals, especially breakfast, you will maintain a mild, fat-burning state, and yet, lose weight very quickly.
Some Tips
Remember the importance of not skipping meals since eating every two to three hours increases your metabolism, which is imperative if you're to achieve your goal of losing 35 pounds in 3 weeks.
Drink eight glasses of water each day to stay hydrated. It's also important during weight loss because water eliminates toxins and by-products of fat metabolism.
Don't get discouraged. Making such a positive and lasting change takes perseverance. If you fall off the weight--loss wagon by binging on ice cream, simply get back on the program. Three weeks is not a lot of time. Consider lengthening your time frame and focusing on sensible changes that will ensure you maintain your weight loss.
Daily moderate exercise burns calories and will also help you maintain your weight loss. Also, educate yourself on healthy and unhealthy methods for losing weight and healthy and unhealthy fats.
New Beginning
Even if you don't lose 35 pounds in three weeks, you have made a decision to claim your health and future and that's a lot to be proud of. Good luck as you continue to be determined to maintain a healthy weight for life.
Quickest Way to Lose 20 Pounds
The best and most effective way to lose 20 pounds is to incorporate a diet program and regular exercise routine. The basic weight-loss formula requires you to burn an extra 3,500 calories per week to lose a pound. With this knowledge, you can set a weight-loss goal and time frame for completion.
Diet Plan
The Mayo Clinic says you can reduce binge eating and minimize hunger pangs by eating several mini meals throughout the day rather than the traditional three-meal schedule. "Eating a healthy snack of low-fat crackers or fruit may stop you from taking second or third helpings at your next meal, dramatically cutting the calories you consume," the clinic says. Two benefits of this eating cycle: You can increase your metabolism and gain energy. This allows you to burn more calories and exercise more regularly. An eating schedule could look like this:
Breakfast
Healthy snack two or three hours later
Lunch
Healthy snack two or three hours later
Dinner
Final healthy snack two or three hours later
A quick way to lower your calorie intake will begin by substituting healthy snacks for high-calorie comfort foods. Choose snacks that carry high amounts of fiber. These are most typically found in low-fat crackers or whole-grain items. Other snacks such as fruits and vegetables provide your body with a feeling of being full while giving you nutritional value. Seeds and nuts provide high protein content, but keep the portions small--they also are high in calories.
Exercise
The best workout program to incorporate is one that provides strength building and cardio. It is not necessary to exercise for hours per day. The goal is to work out for 20-40 minutes per session. You need not join an expensive gym. You can work all the muscle groups in the body at home without equipment, if you choose. Exercises could include but are not limited to push-ups, crunches, step-ups, lunges, squats, dips and rows.
Schedule
Your exercise schedule should balance strength building and cardio training. Both provide excellent calorie- and fat-burning results with consistency. Ideally, do strength-building exercises two to three times per week and cardio three to five days per week. Never do strength training on consecutive days: Your muscles need 24 hours to recuperate after the workout. Also don't do strength training on the same days you do cardio.
A sample schedule: Monday, Wednesday and Friday, do 20-40 minutes of strength building. Tuesday, Thursday and Saturday, do a cardio activity for 20-40 consecutive minutes.
Diet Plan
The Mayo Clinic says you can reduce binge eating and minimize hunger pangs by eating several mini meals throughout the day rather than the traditional three-meal schedule. "Eating a healthy snack of low-fat crackers or fruit may stop you from taking second or third helpings at your next meal, dramatically cutting the calories you consume," the clinic says. Two benefits of this eating cycle: You can increase your metabolism and gain energy. This allows you to burn more calories and exercise more regularly. An eating schedule could look like this:
Breakfast
Healthy snack two or three hours later
Lunch
Healthy snack two or three hours later
Dinner
Final healthy snack two or three hours later
A quick way to lower your calorie intake will begin by substituting healthy snacks for high-calorie comfort foods. Choose snacks that carry high amounts of fiber. These are most typically found in low-fat crackers or whole-grain items. Other snacks such as fruits and vegetables provide your body with a feeling of being full while giving you nutritional value. Seeds and nuts provide high protein content, but keep the portions small--they also are high in calories.
Exercise
The best workout program to incorporate is one that provides strength building and cardio. It is not necessary to exercise for hours per day. The goal is to work out for 20-40 minutes per session. You need not join an expensive gym. You can work all the muscle groups in the body at home without equipment, if you choose. Exercises could include but are not limited to push-ups, crunches, step-ups, lunges, squats, dips and rows.
Schedule
Your exercise schedule should balance strength building and cardio training. Both provide excellent calorie- and fat-burning results with consistency. Ideally, do strength-building exercises two to three times per week and cardio three to five days per week. Never do strength training on consecutive days: Your muscles need 24 hours to recuperate after the workout. Also don't do strength training on the same days you do cardio.
A sample schedule: Monday, Wednesday and Friday, do 20-40 minutes of strength building. Tuesday, Thursday and Saturday, do a cardio activity for 20-40 consecutive minutes.
Get Toned & Lose Fat
Weight loss can be very difficult. Whether you want to lose 5 lbs. or more than 50 lbs., getting toned can be just as challenging. Whenever you are undergoing serious weight loss, you should always consult with your doctor and follow any recommendations for staying safe during the program. If you work hard and stick with it, odds are you will be able to lose fat and get toned. You need persistence, determination and patience.
Instructions
1. Determine your correct amount of calories to eat in a day. You might need your doctor's help. To lose weight, your average calories per day probably need to be around 1,500 to 2,000.
2. Eat a healthy diet. One of the main factors in losing fat, particularly stomach fat, is how many calories you eat, as well as your food choices. Eat at least three to five servings of fruits and vegetables, along with whole grains and lean proteins like beans.
3. Change your diet so that you're eating five or six smaller meals per day, rather than three large meals. This will keep your metabolism going and aid in fat loss.
4. Do aerobic exercises at least three or four days a week, and try to exercise for 30 minutes to one hour at a time. To maximize fat loss and help you get toned, you should be breaking a sweat for at least 30 minutes at a time during aerobic exercises. Some examples that work well for weight loss include running, swimming, biking and gym equipment, such as the stair climber or an elliptical machine.
5. Add strength training to your fitness routine. This is an important part of getting toned once you start to lose the fat. You can use free weights or weight machines. Pick a weight that you can handle and try 12 repetitions of the exercise. If you can do all 12 easily, you need to increase the weight. By the last rep, your muscles should be fatigued. Continue increasing the weight as you build your muscles and get toned.
Tips & Warnings
-If you're not sure how to get started with strength training, many gyms and health clubs have trainers you can hire for a few sessions. The trainer can show you how to use each piece of gym equipment properly and get you started.
Should A Person Eat for Lunch to Lose Weight?
The best way to lose weight is to eat. The body needs constant nourishment in order to function at its top capacity and to burn fat more efficiently. The ideal way to do this is to eat four to six small meals a day, of which lunch is one of the most important ones. Not only is the type of food consumed important, but how you combine it and how much you eat will also have an effect on your weight loss efforts.
Calorie Count
When planning lunch, aim to keep your total calorie count between 400 and 600 calories. Women should aim for the lower end of that number, while men and those who are severely overweight should start at the higher end of the spectrum. Cutting calories too much too quickly will result in loss of lean mass (muscle) rather than fat loss. If you normally eat lunch out, try looking through online databases to figure out the caloric content of the foods you normally order.
Mixing It Up
Filling up your plate with a mix of carbohydrates and proteins will help you reduce the amount of total sugars you eat. Since most carbohydrates, including fruits, are high in sugar, you need to compensate by adding protein and fiber to the meal. Good protein choices include chicken, turkey and fish, while beef and pork fall into the group that is better avoided as much as possible. Other great sources of protein are eggs and low-fat dairy products. For fiber, stick to whole grains and darker carbs, such as picking brown rice over white and whole wheat over plain bread.
Eating Out
Choose ready-to-eat meals that are low in fat. Since lunchtime is most likely the time when you'll be eating out, make sure you pay careful attention to the items in the menu before ordering. Stay away from anything that is fried, battered or with added creams, as these are likely high not only in calories but also in fat. Instead, choose meals that are baked, grilled or steamed. Don't be afraid to ask for substitutions. If your meal comes with a side dish of French fries, ask for steamed veggies or a baked potato instead. If you're having a sandwich or wrap, skip the mayo or ask for it on the side, so you can add just a teaspoon of it. Switch to whole wheat or rye bread if possible.
Bring Your Own Lunch to Work
This is probably the best way to ensure that you will be eating a low-calorie meal with just the right balance of carbs, fats and proteins. Some easy-to-make, low-calorie lunches include a pita pocket sandwich (fill it up with anything from chicken salad to grilled veggies), wheat crackers and peanut butter, wraps made with multigrain flour tortillas and lots of veggies, a BBQ chicken sandwich and all types of salads. Even pasta salad is fine if you add lots of green (spinach works great) and some lean meat into the mix. Noodle soup can be brought over in a thermos, or you can search for ready-to-eat cups at whole food stores, where brands sold are likely to be lower in sodium and calories. If you're in a rush, bring some hummus or bean dip and some baked chips or wheat crackers.
Drinks
Be careful with liquid calories. Sodas, fruit juices and sport drinks are all high in calories and sugars and should not be consumed when trying to lose weight. Instead, choose diet sodas, seltzer or other calorie-free drinks. Tea and coffee are fine if you skip the sugar and use just a little milk. If you prefer juice, fill up a third of a glass with juice and then add water to complete. This will be enough to keep the flavor intact but reduce the sugary content considerably.
Cardio Routines to Burn Fat
If you want to burn fat while holding onto valuable muscle, cardio exercise helps you do that. Take part in a cardio routine for at least 30 minutes a minimum of 3 days per week. If you do this in addition to eating a healthy, well-rounded diet, you should be able to burn fat and lose weight at a slow, consistent pace.
Jogging or Running
Jogging or running is easy and doesn't require special equipment besides comfortable clothing and a good pair of running shoes. Although you can run on flat terrain, you can boost your calorie-burning potential by running uphill or on sand at the beach. The average 155-lb. person burns nearly 500 calories in 1 hour of jogging.
Gym Routines to Follow
If you belong to a gym, you may enjoy taking classes with other members. This can be a fun atmosphere that allows you to enjoy a sense of camaraderie. Common gym cardio routines that you can take part in alone or with a group include spinning, using the elliptical, walking or running on a treadmill, an aerobics class, the stair climbing machine, the rowing machine or a boot camp class.
At Home Cardio
For those who don't mind working out at home, there are several options. There are a ton of exercise videos and DVDs on the market. They cover cardio routines such as kickboxing, dance and step aerobics. (See Resources below.) You can also walk around your neighborhood for exercise. Just make sure you keep up a brisk pace (at least 3 miles per hour) or incorporate hills into your routine for a real fat-burning workout.
Cardio in Sports
If you want your workouts to not feel like workouts, take part in some type of high-energy sports. You can burn fat and have a great time. Sports that give you a good cardio workout include jai alai, basketball, tennis, badminton, handball, squash, soccer, football and lacrosse.
How Many Calories are You Burning?
You can look at burning fat as burning calories. Knowing how many calories you're burning when you exercise helps you plan a healthy eating plan as well (you should take in fewer calories than you expend if you want to lose weight). For instance, a 130-lb. woman burns approximately 413 calories in 1 hour of high-intensity aerobics. During that same time for the same activity, a 190-lb. woman burns 604 calories. The more you weigh, the more calories you burn during various activities.
High-calorie-burning cardio exercises include high-intensity aerobics, high-speed biking, vigorous rowing, boxing, jumping rope, running, cross country skiing and swimming laps.
Jogging or Running
Jogging or running is easy and doesn't require special equipment besides comfortable clothing and a good pair of running shoes. Although you can run on flat terrain, you can boost your calorie-burning potential by running uphill or on sand at the beach. The average 155-lb. person burns nearly 500 calories in 1 hour of jogging.
Gym Routines to Follow
If you belong to a gym, you may enjoy taking classes with other members. This can be a fun atmosphere that allows you to enjoy a sense of camaraderie. Common gym cardio routines that you can take part in alone or with a group include spinning, using the elliptical, walking or running on a treadmill, an aerobics class, the stair climbing machine, the rowing machine or a boot camp class.
At Home Cardio
For those who don't mind working out at home, there are several options. There are a ton of exercise videos and DVDs on the market. They cover cardio routines such as kickboxing, dance and step aerobics. (See Resources below.) You can also walk around your neighborhood for exercise. Just make sure you keep up a brisk pace (at least 3 miles per hour) or incorporate hills into your routine for a real fat-burning workout.
Cardio in Sports
If you want your workouts to not feel like workouts, take part in some type of high-energy sports. You can burn fat and have a great time. Sports that give you a good cardio workout include jai alai, basketball, tennis, badminton, handball, squash, soccer, football and lacrosse.
How Many Calories are You Burning?
You can look at burning fat as burning calories. Knowing how many calories you're burning when you exercise helps you plan a healthy eating plan as well (you should take in fewer calories than you expend if you want to lose weight). For instance, a 130-lb. woman burns approximately 413 calories in 1 hour of high-intensity aerobics. During that same time for the same activity, a 190-lb. woman burns 604 calories. The more you weigh, the more calories you burn during various activities.
High-calorie-burning cardio exercises include high-intensity aerobics, high-speed biking, vigorous rowing, boxing, jumping rope, running, cross country skiing and swimming laps.
Fight That Extra Flabby Tummy Fat
Although it depends on your sex and genetic predisposition, it's not unusual for people to store extra fat around their tummy. While it's not possible to target your stomach area specifically for fat loss, you can improve your overall body composition and thus see improvements in the stomach area by participating in an effective weight-loss program. To lose weight, you must burn more calories than you consume, so increasing the number of calories you burn through exercise and limiting your caloric intake through healthy eating habits are two important components to successfully achieving fat loss in the tummy.
Instructions
1. Measure the circumference of your waist with measuring tape. Record the circumference of two locations; level with your belly button and the widest area of your hips. Perform new measurements at the spots around your waist once per week, on the same day every week. This should help to motivate you as you see results from your efforts.
2. Complete a cardiovascular workout four to six days per week. Because of the significant number of calories that need to be burned for fat loss, the American Council on Exercise recommends working out most days of the week in order to successfully lose weight.
3. Make each workout session 30 to 60 minutes. If you're unable to complete at least 30 minutes in one session, split the workout time into multiple, shorter sessions. You could work out for 15 minutes in the morning and 15 minutes in the evening.
4. Use a calorie calculator to estimate the number of calories you should consume per day. A calorie calculator will use your current body weight and your typical activity level to estimate how many calories you burn everyday. In order to lose weight, you need to consume fewer calories than this value per day. A healthy cut in calories is 250 to 300.
5. Monitor your caloric intake and make adjustments to your eating and drinking habits as necessary to ensure you're consuming the appropriate amount to support weight loss.
Tips & Warnings
- Although doing abdominal exercises won't make an impact on the fat located at your tummy area, by incorporating stomach exercises into your workout routine, you will tone the muscle groups located in the midsection so that when you lose body fat, the muscle tone you've developed will be visible.
- Do not limit your calorie intake by more than 500 below what you typically burn. The energy that you receive from eating and drinking fuels important organs, including your brain. Eating too few calories can also slow your metabolic rate, which means your body will work to burn fewer calories and make it more difficult to lose tummy fat.
Lose Weight & Put on Muscle Fast
The best way to lose weight and to gain muscle is through an effective diet program and regular strength-building activity. To lose weight, you must burn more calories than you consume. This requires both better eating habits and consistency. The addition of increased muscle coupled with losing weight will create a more healthy body and generate more natural energy.
Diet Plan
Never skip meals. To lose weight, you need to increase metabolism, which allows the body to burn more calories. To accomplish this, eat more often. When you skip meals, the body stores higher levels of fat, because of a defense mechanism the body uses when it feels deprived it of food. Adding snacks such as fresh fruit and low-fat yogurt can help to stave off hunger pangs and supply the body with healthy calories.
Eating breakfast is a must. "Not eating breakfast may reduce your metabolic rate by 10 percent," says Leslie Bonci, R.D., M.P.H., director of sports nutrition at the University of Pittsburgh Medical Center. The major benefit of eating breakfast is your metabolism is provided with a powerful boost that helps burn calories and provides the body with energy. If pressed for time, you can eat a breakfast bar, a cup of fruit or oatmeal. None of these take longer than a couple of minutes.
Don't eat large meals. It's important to eat the correct portion size. Restaurants typically provide an excessive amount of food. Avoid eating everything on the plate. Your stomach is approximately the size of a fist. When you start to feel full, it is actually the expansion of the stomach that you feel. Don't eat until you feel that way. Eat the properly prescribed serving size for your daily calorie intake. Your recommended calorie amount is based on your height, weight and weight loss goals.
Strength Training
Strength training provides a tremendous weight loss benefit as well as a muscle building component. Lift light weights with a higher rep count to maximize your weight loss and muscle tone. The weight you select is largely dependent on your current ability. Pick a weight that creates muscle fatigue after the twelfth rep. When this becomes so easy that you can do fifteen or more reps, it's time to increase the weight. This strength building program should be performed no more than two or three days per week for about 20 to 30 minute sessions. Rather than going quickly through each exercise, focus on doing each lift and lower slowly and accurately. This provides the muscles with the most benefit.
Weight Training Options
To complete your strength building program, there is no need to join a gym or purchase expensive equipment. You can perform all the strength building exercises you need from using the resistance of your own body weight. You can do pull-ups, push-ups, crunches, squats, lunges and leg raises. With the addition of a couple dumbbells or a barbell, you can perform any activity within the comforts of your own home. However, if you gain motivation from attending a gym, you can complete your training there as well. Select exercises that work all the major muscle groups to maximize your weight loss and muscle building.
Diet Plan
Never skip meals. To lose weight, you need to increase metabolism, which allows the body to burn more calories. To accomplish this, eat more often. When you skip meals, the body stores higher levels of fat, because of a defense mechanism the body uses when it feels deprived it of food. Adding snacks such as fresh fruit and low-fat yogurt can help to stave off hunger pangs and supply the body with healthy calories.
Eating breakfast is a must. "Not eating breakfast may reduce your metabolic rate by 10 percent," says Leslie Bonci, R.D., M.P.H., director of sports nutrition at the University of Pittsburgh Medical Center. The major benefit of eating breakfast is your metabolism is provided with a powerful boost that helps burn calories and provides the body with energy. If pressed for time, you can eat a breakfast bar, a cup of fruit or oatmeal. None of these take longer than a couple of minutes.
Don't eat large meals. It's important to eat the correct portion size. Restaurants typically provide an excessive amount of food. Avoid eating everything on the plate. Your stomach is approximately the size of a fist. When you start to feel full, it is actually the expansion of the stomach that you feel. Don't eat until you feel that way. Eat the properly prescribed serving size for your daily calorie intake. Your recommended calorie amount is based on your height, weight and weight loss goals.
Strength Training
Strength training provides a tremendous weight loss benefit as well as a muscle building component. Lift light weights with a higher rep count to maximize your weight loss and muscle tone. The weight you select is largely dependent on your current ability. Pick a weight that creates muscle fatigue after the twelfth rep. When this becomes so easy that you can do fifteen or more reps, it's time to increase the weight. This strength building program should be performed no more than two or three days per week for about 20 to 30 minute sessions. Rather than going quickly through each exercise, focus on doing each lift and lower slowly and accurately. This provides the muscles with the most benefit.
Weight Training Options
To complete your strength building program, there is no need to join a gym or purchase expensive equipment. You can perform all the strength building exercises you need from using the resistance of your own body weight. You can do pull-ups, push-ups, crunches, squats, lunges and leg raises. With the addition of a couple dumbbells or a barbell, you can perform any activity within the comforts of your own home. However, if you gain motivation from attending a gym, you can complete your training there as well. Select exercises that work all the major muscle groups to maximize your weight loss and muscle building.
Lose a Large Amount of Weight
Trying to lose a large amount of weight by going on a crash diet that drastically restricts your caloric intake is unhealthy. Not only is most of the weight you lose coming from muscle tissue and water instead of fat, you also put yourself at risk for nutritional deficiencies, osteoporosis and organ damage. To lose a large amount of weight, you have to incorporate a healthy diet and exercise routine that is easy to maintain over the long term.
Instructions
1. Lose weight gradually at a rate of 1 to 2 pounds per week. The Medline Plus website recommends cutting out 500 to 1,000 calories per day to achieve this. The website also states that women should not eat less than 1,200 calories per day and men should not eat less than 1,500 calories per day.
2. Start an exercise routine that incorporates cardiovascular exercise to burn calories and strength training to stimulate fat burning. Some examples of cardiovascular exercises are walking, jogging, biking or swimming. Lift weights that target all parts of your body. According to the Mayo Clinic website, you should build up your exercise regimen to get at least 30 to 60 minutes per day of moderately intense exercise on most days of the week.
3. Adjust your diet by choosing low-fat foods over full-fat foods. Avoid simple carbohydrates that cause blood sugar spikes. Consume slow digesting, filling carbohydrates such as oats, whole grains, brown rice and whole-wheat pasta. Eat unsaturated "healthy" fats such as canola oil and olive oil and avoid unhealthy saturated and trans fats such as butter, lard and cream. Fill up on vegetables and fruits, which have fiber.
4. Eat small, frequent meals spread out over the day so your metabolism stays active. Eating frequently will make you feel satiated and will keep you from feeling deprived. Your blood sugar level will stay stable and the urge to overeat will diminish. Try to include complex carbohydrates, unsaturated fats and lean protein in every meal.
5. Join a weight loss support group such as Jenny Craig or Weight Watchers. Losing a large amount of weight can be somewhat easier if you have support, motivation and guidance along the way. These weight loss support groups don't teach you how to diet, but how to live healthfully and eat right.
Tips & Warnings
- Consult with your doctor whenever you are starting a new exercise and diet regimen.
Instructions
1. Lose weight gradually at a rate of 1 to 2 pounds per week. The Medline Plus website recommends cutting out 500 to 1,000 calories per day to achieve this. The website also states that women should not eat less than 1,200 calories per day and men should not eat less than 1,500 calories per day.
2. Start an exercise routine that incorporates cardiovascular exercise to burn calories and strength training to stimulate fat burning. Some examples of cardiovascular exercises are walking, jogging, biking or swimming. Lift weights that target all parts of your body. According to the Mayo Clinic website, you should build up your exercise regimen to get at least 30 to 60 minutes per day of moderately intense exercise on most days of the week.
3. Adjust your diet by choosing low-fat foods over full-fat foods. Avoid simple carbohydrates that cause blood sugar spikes. Consume slow digesting, filling carbohydrates such as oats, whole grains, brown rice and whole-wheat pasta. Eat unsaturated "healthy" fats such as canola oil and olive oil and avoid unhealthy saturated and trans fats such as butter, lard and cream. Fill up on vegetables and fruits, which have fiber.
4. Eat small, frequent meals spread out over the day so your metabolism stays active. Eating frequently will make you feel satiated and will keep you from feeling deprived. Your blood sugar level will stay stable and the urge to overeat will diminish. Try to include complex carbohydrates, unsaturated fats and lean protein in every meal.
5. Join a weight loss support group such as Jenny Craig or Weight Watchers. Losing a large amount of weight can be somewhat easier if you have support, motivation and guidance along the way. These weight loss support groups don't teach you how to diet, but how to live healthfully and eat right.
Tips & Warnings
- Consult with your doctor whenever you are starting a new exercise and diet regimen.
Workout to Lose Weight
There are many things that you can do to lose weight. Not all weight loss ideas are healthy. To lose weight in a healthy way, you need to eat small healthy meals every 2 to 3 hours. You also need to workout so that your body burns the calories that it takes in. The equation to lose weight is quite simple. Burn more calories then you consume during the course of a day. If it is so easy, why do more people lose weight? One of the hardest things for most people is to workout on a regular basis. They can change their eating habits to see weight loss, but in the end, they do not see the results that they would like without including a workout plan along with their diet. This is an easy workout plan to include in your weight loss plan. It is set up for anyone to do.
Instructions
1. Set aside an hour everyday to workout. This can be either in the morning or in the evening after dinner. Time is not important when it comes to getting your workout in to lose weight. The most important thing is to get your workout in everyday so that you are burning calories to lose weight.
2. Stretch at the beginning of every workout that you do to lose weight. This is important for a couple reasons. By stretching before you workout, you get the blood flowing to the muscles that you are about to use in your workout. When you stretch, you will also help to prevent any injuries from happening during your workout.
3. Do about 40 minutes of cardio. This can be done in a couple of ways. The important part of doing cardio to lose weight is to get your heartbeat up. You can ride around your town on your bicycle. Walking or jogging at a steady speed will also work for your 4 minutes of cardio in your daily workout. To lose weight, you will need to do this part of the workout everyday.
4. Part of working out to lose weight is to do some resistance training. You do not need to go to a gym to lift weights if you do not want to for this part of your workout. Day one you can do squats and lunges to work on the muscles of your lower have. Do three sets of twelve to lose weight. On day two, you can get 5 or 10 pound dumbbells and do some bicep curls and other arm lifts. Keep alternating days between arm and leg workouts. Doing this on a consistent basis will help you to lose weight.
Instructions
1. Set aside an hour everyday to workout. This can be either in the morning or in the evening after dinner. Time is not important when it comes to getting your workout in to lose weight. The most important thing is to get your workout in everyday so that you are burning calories to lose weight.
2. Stretch at the beginning of every workout that you do to lose weight. This is important for a couple reasons. By stretching before you workout, you get the blood flowing to the muscles that you are about to use in your workout. When you stretch, you will also help to prevent any injuries from happening during your workout.
3. Do about 40 minutes of cardio. This can be done in a couple of ways. The important part of doing cardio to lose weight is to get your heartbeat up. You can ride around your town on your bicycle. Walking or jogging at a steady speed will also work for your 4 minutes of cardio in your daily workout. To lose weight, you will need to do this part of the workout everyday.
4. Part of working out to lose weight is to do some resistance training. You do not need to go to a gym to lift weights if you do not want to for this part of your workout. Day one you can do squats and lunges to work on the muscles of your lower have. Do three sets of twelve to lose weight. On day two, you can get 5 or 10 pound dumbbells and do some bicep curls and other arm lifts. Keep alternating days between arm and leg workouts. Doing this on a consistent basis will help you to lose weight.
Cut Calories to Lose Weight
Cutting calories is the first thing many people think of when they're trying to lose weight. But do you know how many calories you should actually be consuming to get weight loss results? You can easily calculate how many calories your body requires and use that number to cut calories from your diet. Then you can turn your diet over to a calorie counter to easily tally your total caloric intake! Follow these steps to find out exactly how many calories you should eat daily in order to lose weight.
Instructions
1. In order to cut calories you first need to determine how many calories your body requires daily to function based on your activity level. You can easily get this number by using a "calorie need calculator." The simplest calorie calculators ask you to put in your height, weight, age, gender, if you're pregnant or breastfeeding, and your activity level. You can find an easy to use link in the Resources Section below.
2. The calorie requirements calculator will provide you with two numbers. The first is the number of calories your body would need to survive if you were doing nothing but laying in bed all day. This is called your basal metabolic rate or BMR. The second number is the amount of calories you need to consume to maintain your current weight.
3. In order to lose weight you'll need to eat fewer calories than this second number. But before you can do that you need to know how many calories you're actually consuming in one day. This will give you an idea of how many calories you'll need to cut out of your diet. An easy way to start cutting calories is to keep track of exactly what you're eating on a daily basis, in other words start counting calories. For more detailed information on keeping a food journal and how to count calories see the article on "How to Count Calories Accurately" in the Resources Section below. You can also find tons of free calorie counters online.
4. If your daily caloric intake (see step 2) should be 2400, for example, and you're actually consuming 2650 you should try to cut out 500 calories a day (-250 to get to your target calorie requirement and -250 to lose weight). Remember 3500 calories is equal to about one pound of body fat. That means if you cut out 250 calories a day you'll lose just over two pounds a month or half a pound a week.
5. Now go back to your food journal and see where you can start cutting calories. Are you eating whole milk with your cereal in the morning? Try substituting skim milk and measure your cereal to make sure you're only eating one serving. Eat two eggs instead of three and make them poached instead of fried. Grab an apple and low fat peanut butter with a large glass of water for a midmorning snack instead of a cup of coffee and cheese and crackers. For lunch have a turkey sandwich on wheat bread instead of a slice of pizza. Replace the Coke you have in the mid afternoon with a Coke Zero. Count the number of pretzels you eat for a snack so you only eat one serving and put them on a napkin. Never eat out of a large bag, this will prevent you from "grazing." Don't snack while you're preparing dinner and skip dessert. These are all relatively easy ways to cut out excess calories.
Fast to Lose Weight
The process of losing weight differs with each individual. Some people lose weight without even trying. Some require extensive exercise routines and a strict diet to shed the pounds. If you have trouble losing weight, you may need to fast. Fasting can be extremely helpful or a roadblock on your path to weight loss success. Learn how to fast properly in order to lose weight.
Instructions
1. Talk to your physician and get his or her opinion. You may even wish to visit a weight loss center or a dietitian. They can put together a detailed, individualized weight loss plan for you, recommending special foods and exercises to try.
2. Know your limits. If you have low blood sugar levels and tend to get dizzy without eating, it's best to fast wisely. Just because you've decided to fast, it doesn't mean you have to starve altogether. For example, you can fast after 3 p.m. each day.
3. Weigh yourself regularly. By weighing yourself on an accurate scale, you get to visually see the pounds dropping. This allows you to cut back on eating at certain times and to evaluate what is working for you.
4. Stay hydrated. If you're cutting out key food groups, at least drink enough water. It's important to stay hydrated in order to avoid dehydration.
5. Get enough vitamins and minerals. If this means taking a multivitamin and eating only fruit smoothies, then so be it. However, cutting out food altogether can be a dangerous weight loss plan.
6. Have self control. If you feel yourself slipping, remind yourself of why you're fasting. You either want to become healthier or look better physically. Both are important, and that hamburger is not worth your self esteem.
Tips & Warnings
- Consult a nutritionist before you decide to fast. Fasting is not cutting out food altogether.
- Never starve yourself until you black out or become weak. Your body needs fuel in order to sustain itself.
Lose Weight Quickly
Instructions:
1. Cut out the sugar. It's easy to say and hard to do for most of us but if you want to start seeing results you need to put down the cookies. If you're serious about losing weight this should be your very first goal.
2. Eat 5-6 meals a day. Believe it or not by eating more frequently you actually increases your metabolism which helps you to lose weight faster. So eat smaller meals more frequently and do not skip breakfast.
3. Eat more fiber. Next time you go grocery shopping pay attention to the food label and buy products with higher fiber content. Adding fiber to your diet will help you to lose weight faster by filling you up.
4. Drink a glass of water before you eat. Filling up your stomach with water will help suppress your appetite. That extra glass of water will keep you from over eating and help you to lose weight quicker.
5. Lose the scale and start measuring. Do you walk around with your weight tattooed on your forehead? Didn't think so. So get out the measuring tape and start tracking your problem areas (thighs, belly, butt). Do you want to lose weight or look better?
6. While you are here please take a moment to check out the resources area below for more tips and information.
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