Health Tips For Busy Women

Health Tips For Busy Women[/caption]

Take Back Your LIfe


 

Take Back Your Life

Regaining Control: Simple Steps for Taking Back Your Life Through Weight and Diet Management

 

 

Deciding to get more fit and lose weight is not an easy road if it has not been a part of your daily routine.

The choice to become healthy is not usually a casual decision for most of us. There is frequently a trigger that wakes us up and tells us it is time to get up and start paying attention to our health.

For most of us weight loss doesn’t come from some idle thought passing by one afternoon, it comes from a wake-up call. It comes from bursting a seem or not being able to squeeze into your favorite clothes, it comes from feeling winded just going up the stairs… for some it even comes from a scary hospital visit.

People talking about weight loss talk about all kinds of tips and strategies for losing weight, but you don’t always hear about those scary first days or weeks where you feel like your life is out of your hands because you’ve let yourself slide out of your own reach.

Don’t let yourself slip away, take back control of your life with proper diet management.

The F Word Isn’t Easy To Hear

Especially if it’s something that you think about often. For people who are overweight it’s actually usually really prevalent that their weight is on their mind, usually because their lack of fitness and physical strength and stamina tends to get in the way of day to day life.

Being sore or tired just from everyday activities and simply being unable to perform certain tasks is a huge problem among people who suffer from weight issues and it’s not just a physical burden it takes a mental toll as well.

Depending on how long you’ve let your motivation slide it can even feel like there’s nothing left to do, that you’re “too far gone” to have any effect.

Well, the first step to actually becoming healthier is recognizing that you may have lost control up to this point, but you’re no longer going to let that happen.

Getting Back On Track

Your first steps toward weight loss and health management are incredibly important, but nothing is more important than actually taking them.

You can talk all day about how nice it will be to lose weight or how much you need to exercise but if you don’t actually plan to take the time out of your day to do these things then they’re not going to get done.

The very first thing that you need to do is tell yourself that things have gone too far, make that promise to yourself that today is the last day that you let things happen outside your control.

But How?

Well, once you’ve decided to start down the healthier path then there’s some things that you need to sort out, mainly what part or parts of your lifestyle are doing harm to your health.

This usually comes from any combination of diet and exercise and the higher your weight the higher your likelihood of both.

Look at your life the same way you might look at a normally well-oiled machine with faulty parts, you identify which parts aren’t working and you replace them with ones that do.

Diet

When it comes to watching your diet then there are a few different red flags that you should be watching out for. A good diet comes down mostly to:

Making healthy food choices

Proper portioning and control

Balancing “healthy” and “full”

Gradual meal changes

While the core of any diet is making sure that you’re putting the right kinds of balanced foods into your body it’s just as important that you’re eating the right amounts of said foods. You’re also going to want to start gauging the difference between eating until you’re full and eating until you’re stuffed, something a lot of people have a hard time telling the difference between.

When you eat you should really be thinking about whether or not you’re eating because you’re actually hungry or if you’re just eating because the food tastes good. There’s nothing wrong with enjoying delicious food, but if you’re trying to safely manage your weight then you need to have a definite line drawn.

Last but not least you need to make these changes gradual so you can learn to live with them.

Throwing out all the “unhealthy” food in your pantry and refrigerator and replacing it with carrot sticks and broccoli may seem like the stereotypically “health food diet” thing to do, but that can end up doing more harm than good.

If you change too many things about your diet then the stress could end up leading you astray and even to give up altogether.

Rather than a complete overhaul you should think about changing one or two things at a time in your diet, like removing sugary soda from the house or cutting out chips, then moving on to something else once that’s working out for you.

Treat your diet like a baby taking its first steps, it has to learn to walk before it can run along with you.

Exercise

Depending on how overweight you are when you begin your diet exercise can mean a lot of different things for you. When you’re just trying to lose a few pounds then it can usually just mean getting out and riding your bike or going for a jog every once in a while to burn some extra calories. However that’s not always an option when stressed joints or a strained back are at risk.

This doesn’t even necessarily mean you’re excessively overweight, just going from a sedentary lifestyle to exercising frequently can cause undue strain and injury.

When you’re trying to figure out what works for you, try taking this approach:

Look at what you can and can’t do.

This is an important first step for anyone getting into exercise, take a look at your current level of fitness and compare it side by side with your desired level of fitness then determine the difference between them. Work on the things that you’re comfortably capable of doing for exercise and don’t even think about more strenuous exercise until your body adapts.

Gradually increase your level of effort.

This is important to avoid something you may have heard of called plateauing. This is when a person’s body becomes used to the exertion of exercise and stops becoming effective. It’s nice to have become comfortable with a particular level of activity, but you won’t lose weight if you’re not pushing yourself to burn more calories.

Balance your exercise with your diet.

When you’re already changing your diet you need to watch out for pushing yourself too harshly. If you go from an unhealthy diet and little exercise to a more strict meal plan and consistent exercise your body could end up under excessive undue strain.

Don’t push yourself too hard just because you want to see results, going slowly and steadily and allowing yourself to get used to these changes is crucial to your diet’s success.

Be consistent.

Of course you’re going to be eating every day so sticking to your diet is all about making sure you have access to healthier foods. Getting exercise is an active part of losing weight so you have to consistently make it a part of your day whether you want to or not. Exercise isn’t likely going to just happen to you, you need to be the one to make it happen.

It’s important to identify what exercises you’re comfortable with and start working from there. If all you’re okay with at first is light, low impact exercises like walking then start there. After a while you’ll notice that you don’t feel quite so tired or winded from your regular routine, feel free to expand from there or pick up the pace. Always adjust your diet and exercise to your physical capabilities to keep from plateauing and continue to see results.

Now What?

This is probably one of the most difficult parts of weight loss for people new to dieting. You may have started your journey with your life feeling out of control, but now you’ve got a tighter handle on the reigns. Keep careful notes of your dietary changes and your exercise, it can help to keep track of how you’re progressing and focused on your goal when you have all of your information readily at hand.

Try drawing up a meal plan or exercise table for the next week or even month if you’re comfortable.

Once you’ve started losing weight the most important part is being consistent in your efforts and sticking with it.

A large part of being able to do this is going to come from your own willpower and your drive to reach your goal, don’t let yourself give up on you!

Once you have the short-term managed then start looking at more long-term goals for both fitness and diet as you see fit. You may even want to put together a timetable to track your progress and see how you match up when you get closer to the end of your calendar.

Stick To It

The crucial point to having diet and weight loss success is your motivation to stick to it.

Slip-ups or falling off your diet is likely when you are just getting started with a new diet and exercise plan.

It is to be expected that you are going to experience some stress about changing your diet, starting an exercise program in addition to the stress you already have from being overweight.

Having slip-ups can actually be a motivator to get back on track with your diet and exercise routine. It is okay to be human and make mistakes.

The former governor of California once mentioned that when training for the Mr. Olympia there were days that he did not feel like working out. Some days you just have to suck it up go for it and there will be days you need to just take a day off because your just not into it.

However, the next day he would come back with a vengeance .

When dealing with his diet he at times wanted to eat that piece of cake, so he did. He might also crave another piece of cake, but he resisted because he knew it was not hunger just his brain craving something sweet.

It is not the end of the world to fall off your diet or miss a workout as long as it is not happening on a daily basis.

The success of your diet is determined by how willing you are to stick with it even if that means feeling like you’re starting over.

As stated above, rewarding yourself with something tasty, even if a little unhealthy, can help keep your willpower in check.

Keeping a journal of your workouts and daily diet plan can be helpful in understanding why you are not making the progress you expect. Reviewing  your journal will help you determine what you need to tweak to overcome that plateau, so that you can start getting more fit and losing weight again.

Denying yourself can make it more difficult to stick with any plan to get healthier.

You Can Do It

Starting a new diet and exercise plan can make you feel like your world has turned upside down, but you can do it.

After a period of time you will be able to exercise then sit down to a healthy meal and feel you are in complete control, because you are able to see and feel the benefits of all your effort.

 

How to Lose Weight Fast with Exercise

How to Lose Weight Fast with Exercise

journalforweightloss

Lose weight fast by keeping a journal.

There are basically 2 ways to lose weight fast.

To lose weight fast you will need to decrease your calorie intake or increase the rate at which your body is burning off the calories you consume.

To lose weight fast you need to  perform some type of activity  that will burn more calories than your usual daily routine.

This may be something you do not want to hear, but adding exercise to your daily routine is the fastest way to start burning more calories.

Altering or modifying your daily routine to include calorie burning activities will also help, but weight loss will be slower.

An example would be taking the stairs at work instead of the elevator.

Parking further away from your work place, so that you have to walk further coming and going.

The above are 2 simple adjustments in your day that will help you burn more calories and see a gradual decrease in your body weight. However, if you want to lose weight fast you will need to increase the amount work you are doing by taking those walks multiple times per day, walking faster, or running into work and up the stairs. Obviously, that is not a desirable activity first thing in the morning because we are typically dressed up for work and do not have the luxury of showering after we arrive at our place of work.

So some type of exercise that allows you to burn more calories in a short amount of time is the most desirable option if you want to lose weight fast.

Trying to lose weight fast by just dieting can actually slow your weight loss. When you decrease your calorie intake below what your body needs to maintain a healthy state your metabolism will start slowing down to help maintain the nutritional needs of your vital organs. Basically, your body starts shutting down, so that it can survive on the amount of calories you are consuming. This is how bears and other animals hibernate in the winter and survive.

Adding exercise to your day will burn more calories and boost your metabolism by increasing your lean muscle mass. Increasing your lean muscle mass will help burn more calories even at rest by boosting your metabolism.

How much exercise is required to lose weight fast?

Consider that 3,500 calories equals one pound. So if you want to lose one pound per week you would have to burn off 500 calories a day for 7 days or decrease your calorie intake 250 calories and burn 250 calories.

If your goal is to lose two pounds per week, you will need to decrease your calorie intake 1000 calories or combine calorie reduction with activity that burns more calories and boost your metabolic rate.

Trying to lose weight fast with exercise and decreasing the calories you consume is the best option.

If you are consuming an average of 3000 calories per day, then decreasing your calorie intake by 500 calories and performing exercise that burns 500 calories should help you lose about two pounds per week.

Losing one pound per week or even two pounds per week does not seem like much; however, this is weight loss that you should be able to maintain as long as you stick with your diet and exercise plan.

If you have not been exercising for some time, trying to do too much too soon can lead to fatigue, sore muscles and even injury. This will just set you back and delay achieving your weight loss goals. Failure to quickly achieve your weight loss goals can result in frustration and the loss of motivation to keep exercising and watching your diet.

You did not gain that excess weight, overnight, and it will take some time lose it and keep it off in a healthy way.

The first step in your quest to lose weight fast is to know how much you want to lose and how much time you have to lose it. Some preparation in advance, will increase your success at losing weight in a short amount of time.

Losing 1-2 pounds per week is a reasonable goal for achieving healthy weight loss.

If you are wanting to lose 10 pounds for an upcoming event then you will need to start your weight loss program at least 10 weeks in advance.

Keeping a journal for 1-2 weeks of the foods you eat and how many calories those foods contain will give you a good picture of your average daily calorie intake. This will also make it easier to see where you can decrease portions or cut out snacks that are adding significant calories to your daily intake. It may not take you long to see where you are consuming at least an extra 500 calories per day and did not realize it.

Include your daily activity in your journal. Write down what you did from when you got out of bed until you go to bed at night.

The objective is to look for ways to add calorie burning activity to your daily regimen without interfering with other daily task that demand your attention.

By keeping a journal, you will have a clearer picture of how adjustments can be made in how you eat, what you eat, and eliminating unhealthy calories that are keeping you looking fat and overweight.

You will be able to pinpoint activities that can be modified to burn more calories or finding time you didn’t know you had that would allow you to walk, run, or workout for 15, 30 or 60 minutes per day.

To get healthy and stay healthy it is recommended you perform some type of activity that gets your heart rate up to about 70 percent of maximum predicted for at least 30 minutes three times per week. Your maximum predicted heart rate is 220 minus your age times 0.70 (220 – age in years x 0.70). So if you are 30 years old, then your goal heart rate would be 133.

The above is just a recommendation and is not something you should attempt to achieve the first day of your weight loss plan. Make it your long term goal.

The key is to just get started doing something and with time you will begin to experience gradual weight loss, you will look more toned, and feel healthier. This progress will keep you motivated and committed to sticking with your weight loss program.

By continuing some form of exercise program and monitoring your calorie intake you will be better prepared the next time something comes up that makes you want to lose an extra 10 pounds to fit into those clothes you have not worn in years. You will know what you need to do because you now know how your body is going to respond to changes in your diet and daily activity. Your body will already be accustomed to doing some exercise, so you will not be at risk of setbacks from injury and frustration.

Get started, today, by focusing on the following:

1.) Where are you now- journal to discover what your average day looks like as far as calories in, calories out and activity level.

2.) Get more active- where and how can you change your daily activity to burn more calories.

3.) Time management- look for a time you can add exercise to your day, even if you have to include family.

4.) Establish goals- how much weight do you want to lose and how much time do you have to do it.

5.) Plan- create your weight loss plan based upon your knowledge that decreasing your calorie intake 250 per day and burning 250 calories per day will help you lose one pound per week.

6.) Reward- stay motivated and reward yourself for even the smallest progress.

7.) Do it for the Health of it- there are many reasons each of us want to lose weight. Make it your primary focus to exercise and eat healthy everyday.  Getting healthy and staying healthy will result in healthy weight loss that doesn’t keep showing back up when you least expect it.

Before starting any exercise program, talk to your doctor.

Being overweight is a risk factor for heart disease and the last thing you want to do is start exercising or doing other activity that could cause you to have a heart attack.

On a more positive side, exercise and weight loss will help protect you from developing heart disease, hypertension, diabetes, or suffering a stroke.

If your primary care doctor approves, start your exercise routine by just walking briskly or some low impact exercise that is easy for beginners. Starting out slow will help build your confidence and decrease the muscle soreness you may experience when first starting out.

Remember, if you focus on just getting and staying healthy the weight loss will come.

 

Customized Fat Loss

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Customize your fat loss plan.

 

 

 

 

 

 

 

 

 

 

Customized Fat Loss

 

 

Diet And Exercise Tips For Losing One Pound A Week

In this post, we are going to learn how to feel great while you are losing weight.

Losing weight as challenging as it may be, naturally makes you feel great; as the pounds come off and your clothes get too big it definitely makes you feel better and look great too.

Most modern day life-styles encourage a sedentary, unhealthy existence. A majority of people work in offices and sit in front of computers day in and day out; this doesn’t benefit a healthy you and as your job requires that you be seated it also helps to add on the pounds as well.

Today we are going to go over a few tips that may prove highly useful in your weight loss efforts.

One helpful way to lose weight is to sneak low-calorie, nutrient dense foods such as (whole grain breads and cereals, fruits, beans, pasta and vegetables) into your “normal” diet.

How do you do this?

For example, when making your oatmeal in the morning, dice up a large apple and add it to the mix along with some cinnamon. You will have boosted the fiber and flavor of your breakfast; and in return, it will help you fill satisfied.

For a tasty meal that can help with weight loss, try reducing your portion of beef and replacing it with mushrooms. They taste great together and they can satisfy your hunger just as well. Since mushrooms are much lower in calories than beef, you can use less beef and more mushrooms in an entree to make a low-calorie meal without sacrificing the quality of the entree.

To continue to make your weight loss plan a reality, closely monitor the amount of alcohol that you consume. Alcoholic beverages like apple martinis are extremely high in calories. Save these drinks for special occasions, and if you feel you’ve to indulge, consider picking up a glass of wine or a can of light beer.

Whole grains are a necessary part of any nutritional weight loss diet. Talk to a nutritionist to learn about whole grains. Refrain from purchasing breads or other grain products that have refined or enriched listed in there ingredients. Companies generally advertise when their products use whole grains, so once you know what you are looking for, shopping for whole grain food products will be quite simple.

You can enhance your commitment to exercise by having a fitness buddy. Knowing another person who has goals similar to yours, participates in the same workouts and follows a similar diet can really keep you dedicated. You two can support each other and help keep each other on the right track.

If you are desperately in need of losing extra weight, make sure you keep in mind that there is no easy way to lose weight. There are no magic pills or special tricks that will help you lose fifty pounds in a month. Weight loss is a gradual process and it takes time.

A good way to increase weight loss and stick to your diet is not to dwell much about your progress. Keep busy, hang out with your friends and family and try not to think much about your weight loss, it will come. Thinking about it too much can cause you to lose motivation because you want to see results right away.

If you are trying to lose weight, don’t make the mistake of believing that fruit juice is a valid substitution for eating fresh fruit. Many fruit juices are made from concentrate so they are loaded with added sugar. If you are going to have juice make sure that it is 100 percent juice that is not from concentrate. Reduced sugar is also a plus.

Start slowly and as you begin to see the results of your hard work, it will help keep you on track.

Once you lose five or ten pounds treat yourself to something special like a new shirt or a pair of jeans.

Fitting into a smaller size will definitely boost your moral.
 

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