Monday, August 29, 2011

A few tips to losing weight

A few weight loss tips from me
1) Don't weigh yourself too often use the tape measure and the fit of your clothes to monitor weight loss progress. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day.
2) Eat a light carbohydrate snack 30 minutes before a meal it will fill you up quicker so you eat less.
3) Avoid consuming large quantities of fattening liquids, which are so easy to overdo.
4) Consume nuts only in small portions they are up to 50% fat and have a high calorie count
5) Leave something on your plate its a good sign that you can stop eating if you need to.
6) Make the kitchen off-limits at any time other than mealtime.
7) Always eat at the table, never in front of the TV set or with the radio on.
8) Concentrate on chewing every mouthful slowly, chew each mouthful up to 20 times.

Sunday, August 21, 2011

9 simple ways to trim fat from your waist

1)  Cut just 100 calories a day. That's all you need to ditch to beat belly fat, says Mehmet Oz, MD, author of YOU on a Diet: The Owner's Manual for Waist Management. Dropping this amount from your daily intake -- we're talking one cookie, a soda, or a glass of wine -- will help you lose about 12 pounds a year. And it's a cinch to stick to a plan that requires no actual dieting or deprivation.

2)  Build muscle mass. During a cardio workout, your body zaps hundreds of calories, but your metabolism slows down almost instantly when you stop. After strength training, on the other hand, you burn fat for hours. "Regular weight lifting can boost your metabolic rate by about 15 percent," says Tim Davis, director of personal training at Peak Performance, a gym in New York City. He recommends three 45- to 50-minute sessions a week.

3)  Run from fat. One of the most effective ways to reduce flab around your middle is to jog it off. "Hit the road for 30 to 60 minutes two to four times a week," Davis suggests. Steady running not your thing? "Interval training -- constantly switching up the pace of your workout -- will also help you lose weight, because it blasts more calories," Davis says. "Do two minutes of sprinting followed by a 60-second walk, then repeat for a half hour."

4)  Eat good-for-you foods.  Your body is smart -- it knows when it's not getting any nutrients. So if you munch on processed foods like chips and doughnuts, you'll still be hungry, Dr. Oz says. The fix: Chow down regularly on fruits, vegetables, fish, low-fat dairy, and whole grains, says Keri Gans, RD, a spokesperson for the American Dietetic Association.

5)  Have a high-protein breakfast.  Skip the sugary cereals. They're too easily digested, which means they speed through your system. "An egg-white omelet is a good choice," says Louis Aronne, MD, a clinical professor of medicine at Weill Cornell Medical College and director of the weight-control program at New York-Presbyterian Hospital in New York City. If you're eating on the go, try unsweetened Greek yogurt with fruit and a dollop of honey or a piece of string cheese with whole-grain bread.

6)  Don't skip meals. That will only set you up to overeat. "Nosh on small portions every three to four hours to keep your metabolism running, so your body won't panic, go into starvation mode, and stop burning calories -- which is what happens when you haven't eaten in a while," Gans says.

7)  Head off a freak-out. Stress causes the body to start stockpiling fat in the gut. "Your system thinks a crisis is coming," Dr. Oz explains. "It deposits fat cells into the belly because it's the most convenient storage space." Chill out with Yoga, meditation, or massage. If you're a stress eater, keep healthy snacks such as almonds on hand to prevent junk-food binges.

8)  Get your shut-eye.  "Lack of sleep increases the likelihood you'll gain weight," Dr. Aronne says. "When you're tired, the hormones that stimulate appetite increase, while the hormones that help you feel full plummet." Aim for seven to eight hours a night.

9)  Move more all the time.
Computers, TVs, video games, and cars keep us glued to our seats. The result: We're less physical than ever before. To trim your tummy, "do whatever you can to keep moving," says Olson. "Even 10 minutes can help." Studies show that you can burn up to 350 calories a day (the equivalent of your lunch!) by walking around when you're on the phone, tapping your toes when you're surfing the Web, doing squats when you're brushing your teeth. Before you know it, you'll be saying bye-bye, belly fat!

10 Tips to trim your tummy

1)  Avoid eating after "X" o'clock. Set a deadline for all your snacks and stick to it. An occasional miss due to a special event, party or unexpected late dinner is all right, but don't make a habit of it.

2)  Compete! Challenge a friend or family member who wants to lose weight or trim those abdominals to a friendly competition. Whoever drops five pounds or one size first wins. If you sign up for a road race a couple months out, you will have plenty of time to get your body into race shape, and then you'll ultimately be building your muscles and improving your diet for a cause, which is a lot more compelling than doing it for your own satisfaction.

3)  Curb your cravings. Don't run over to the cookie jar or candy dish every time your sweet tooth begs for something delightful. Make sweets a special treat and do what you can to avoid eating them all the time.

4)  Drink lots of water. Sometimes your stomach feels a pang and immediately you decide you want food. Instead, try pouring yourself a glass of ice water and see if you're still hungry after drinking that. To stay healthy and replenish all the fluids your body uses, you should be drinking a good amount of water each day. To determine the amount specific to your body, divide your weight in half and drink that many ounces of water per day.

5)  Eat lots of fruits and veggies every day. When you get hungry, try snacking on something that will really help your body to get into and stay into the shape you want. A bag of carrot sticks, a fresh apple, or a ripe banana can really go a long way in giving your body the energy it needs to make it through the day. Also, if you are eating healthier foods, they should help to fill you up so you don't spend as much time snacking on things that aren't good for you.

6)  Get your heart rate up. Aerobic exercise contributes greatly to toning muscles and improving body appearance and functioning. Jog, power walk, run, swim, jump rope, do sets of jumping jacks, bike, roller-blade - do something active!

7)  Sit up straight. During a grueling workday or a long and tedious school day, we often find it more comfortable to sit back and slouch in front of our computers and at our desks. Some studies have shown that this relaxed and slumped position only encourages our ab muscles to be loose and flabby. Sit up straight and practice good posture to help your quest for firm stomach muscles.

8)  Suck it in. When you are deeply involved at work or at school, while you're driving or even as you relax watching television, try this simple exercise. Tighten your stomach muscles and suck in your gut as tightly as you can. Sit up straight and focus on keeping everything tightly sucked in to your spine. This will help you to develop better abdominals and good posture.

9)  Try Pilates and Yoga routines a couple times a week. By working your muscles with intense stretching exercises, your body becomes accustomed to good posture and form. Do a pilates or a yoga workout three times a week and you should note marked improvement in your abdominal region.

10)  Work out. Odds are that your abs won't surprise you on their own. You've got to put a little muscle into it, whether that means engaging in a routine of crunches or trying yoga on for size. Experiment with different methods and discover what works for you

Now that you know how to jumpstart a campaign to a trimmer, tighter stomach, what are you waiting for? There's no time like the present to start working your abs into swimsuit shape. Follow the steps as outlined above and add your own special touches. Try healthier snacks like raw veggies and fresh fruit. Find an exercise buddy and challenge each other to work out to the best of your ability. Stay positive, stay motivated and you'll notice great changes in no time!