Showing posts with label lose weight. Show all posts
Showing posts with label lose weight. Show all posts
6 Things You’ll Have to Give Up if You Want to Lose Weight
Juice fasting, low-carb, Paleo, the Master Cleanse—if you’re someone who struggles with her weight, you might always be looking for the hot new diet that will magically make it all easier. Sorry to break it to you, but staying slim and healthy is usually about making a commitment to lasting lifestyle changes—not the latest trendy diet.
Banning a Food
Everyone has an all-time favorite junk food or an item that you can’t stop eating once you start. But crossing it off your grocery list forever will only heighten its appeal. “Try not to restrict any food from your diet because they will become more attractive when they are forbidden” . “Instead, allow yourself the food in moderation.” Granted, you know your own habits. If you're certain you will eat a whole box of cookies if it's sitting in your pantry, then you should only buy yourself one cookie. And when you’re consuming it, eat it mindfully. “Slowly enjoy every aspect of flavor, texture, and aroma so you are truly satisfied”.
Everyone has an all-time favorite junk food or an item that you can’t stop eating once you start. But crossing it off your grocery list forever will only heighten its appeal. “Try not to restrict any food from your diet because they will become more attractive when they are forbidden” . “Instead, allow yourself the food in moderation.” Granted, you know your own habits. If you're certain you will eat a whole box of cookies if it's sitting in your pantry, then you should only buy yourself one cookie. And when you’re consuming it, eat it mindfully. “Slowly enjoy every aspect of flavor, texture, and aroma so you are truly satisfied”.
More:
Follow This Formula For Breakfast to Lose Weight
Skimping on Sleep
If you’ve ever felt bleary-eyed at your desk and inhaled an entire croissant without even paying any attention to what you were doing, you know that your sleep affects your eating habits. “Sleep loss is the number-one culprit that can throw your hunger cues out of whack”. The good news? This may be the most enjoyable habit to break—and the benefits of getting enough sleep can extend into all part of your life.
If you’ve ever felt bleary-eyed at your desk and inhaled an entire croissant without even paying any attention to what you were doing, you know that your sleep affects your eating habits. “Sleep loss is the number-one culprit that can throw your hunger cues out of whack”. The good news? This may be the most enjoyable habit to break—and the benefits of getting enough sleep can extend into all part of your life.
Crash Dieting
You’re in a wedding next weekend and know that only eating cottage cheese will kill five pounds, easy. Or everyone in your office is trying the juice cleanse, and you feel almost left out if you don’t participate. Resist the urge. Strict diets are unhealthy, but there's more to it than that: “Studies show they don't work, they slow your metabolism, and you will gain all the weight back”. If it’s making you dizzy with hunger, it’s definitely not a long-term solution.
You’re in a wedding next weekend and know that only eating cottage cheese will kill five pounds, easy. Or everyone in your office is trying the juice cleanse, and you feel almost left out if you don’t participate. Resist the urge. Strict diets are unhealthy, but there's more to it than that: “Studies show they don't work, they slow your metabolism, and you will gain all the weight back”. If it’s making you dizzy with hunger, it’s definitely not a long-term solution.
More:
Boosting Energy & Losing Weight with Forever Therm
Binge Drinking
Getting drunk and then housing a pizza might be a behavior associated with college life, but that doesn’t mean you stopped at age 22. “Alcohol lowers inhibitions and therefore increases mindless eating”. “To curb this, don't drink on empty stomach, pace yourself, and keep healthier snacks in the fridge for when you get home and defenses are down.”
Getting drunk and then housing a pizza might be a behavior associated with college life, but that doesn’t mean you stopped at age 22. “Alcohol lowers inhibitions and therefore increases mindless eating”. “To curb this, don't drink on empty stomach, pace yourself, and keep healthier snacks in the fridge for when you get home and defenses are down.”
Skipping Meals
It seems like simple math, right? If you skip lunch and eat a normal dinner, you just saved a ton of calories. But that’s not how it works. “Your hunger hormone—ghrelin—and satiety hormone—leptin—work best when nourished every four hours”. “If not, they go out of whack and can cause overeating later.” Try planning your meals ahead of time, especially on days you know you’ll be crazy busy and might be likely to skip.
It seems like simple math, right? If you skip lunch and eat a normal dinner, you just saved a ton of calories. But that’s not how it works. “Your hunger hormone—ghrelin—and satiety hormone—leptin—work best when nourished every four hours”. “If not, they go out of whack and can cause overeating later.” Try planning your meals ahead of time, especially on days you know you’ll be crazy busy and might be likely to skip.
More:
Top 10 Reasons To Detox Your Body
Eating Fat-Free Foods
It’s a bit of a holdover from the '90s, but low-fat cheese, butter, and cookies might still be hanging out in your kitchen right now. Remember that fat is not the bad guy. “We need fat to keep us full and promote satiety”. “Removing fat from food will leave us craving more and overeating later.” Picking fat-free versions of certain foods can even cause you to take in fewer nutrients from them. “Removing fat from foods like dairy prevents absorption of important fat-soluble vitamins like A and D—and calcium, as well.”
It’s a bit of a holdover from the '90s, but low-fat cheese, butter, and cookies might still be hanging out in your kitchen right now. Remember that fat is not the bad guy. “We need fat to keep us full and promote satiety”. “Removing fat from food will leave us craving more and overeating later.” Picking fat-free versions of certain foods can even cause you to take in fewer nutrients from them. “Removing fat from foods like dairy prevents absorption of important fat-soluble vitamins like A and D—and calcium, as well.”
Lose Weight Without Counting Calories
Many people have a New Year’s resolution to lose weight, or a goal to shed pounds before life’s next big social function, and one way to approach this is keeping track of calories burned and calories consumed.
While losing weight does require you to burn more calories than you take in, the problem with counting calories is that it’s often easy to get caught up in counting calories more than paying attention to what types of calories you’re actually consuming. You might still lose weight, but you probably aren’t feeding your body healthy ingredients to perform at its top level.
While losing weight does require you to burn more calories than you take in, the problem with counting calories is that it’s often easy to get caught up in counting calories more than paying attention to what types of calories you’re actually consuming. You might still lose weight, but you probably aren’t feeding your body healthy ingredients to perform at its top level.
You need to burn approximately 3,500 calories to lose one pound, which equates to shaving approximately 500 calories per day from your diet over 7 days. But instead of diving into Excel sheets of numbers, give your diet a makeover in areas that might need some clean up and document the changes you notice and feel. Here are some suggested steps to start the process:
Set a goal.
Example: Lose five pounds in 30 days. Transform your body with our 69 Days weight loss program!Find out more:
Lose Weight and Feel Great with Forever F.I.T C9
Map out your plan.
Write down how many days will be spent working out, and provide yourself with specifics on workouts (how many miles, how long, what type of workout, etc.)
Establish a meal plan for the week—aka what will you have for breakfast, lunch and dinner, plus snacks. Prep your meals ahead of time (many people do a full week’s prep on Sunday) so you aren’t tempted to skip a meal or eat out.
On day 1 of your experiment, write down your weight. (Try to weigh yourself at the same time everyday to get the most accurate measurement of progress.)
Take food photos and track progress.
You have your training plan mapped out and food laid out for the week, so you’re already setting yourself up for success. Next step: Take a photo of everything you eat, from main meals, to mini snacks, to mid-day pick-me-up bevvies (or post-work brews). At the end of each week look at your photographed meals and evaluate what you’re eating. Are you taking in too many carbohydrate-heavy meals? Are your portions too large? Which foods contain too much sodium? If you had a cheat day, what did you eat and how did it affect the overall goal? The pictures will give you a visual overview of what and how you’re eating and where you could afford to make adjustments.
At the beginning of the second week, weigh yourself again and see if there’s a noticeable difference. Note how your clothes feel as well. Write all this information down and continue to take pictures of your food, even if you dine out. This will hold you accountable to feed yourself with healthy nutrients that will fuel your workouts and help you reach your goal without getting caught up in the numbers game. The visual reminders will also serve as a realistic look at your daily diet.
Are you looking for a diet program?Keep reading:
Forever F.I.T. is an advanced nutritional, cleansing and weight-management program designed to help you look and feel better in three easy-to-follow steps: Clean 9, F.I.T. 1 and F.I.T. 2. Clean 9 will help you begin to remove stored toxins from your body and feel lighter and more energized. F.I.T. 1 will change the way you think and feel about nutrition and exercise and teach you how to make your weight-loss sustainable. F.I.T. 2 will help you build lean muscle, tone your body and complete your transformation. Together, these three Paks will help YOU get F.I.T. and look and feel better.It's Time to Make a Change with Forever F.I.T.
Buy Forever F.I.T or Join & Save 15% NOW!
How to Lose 20 Pounds in 6 Months
No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.
Read more:
According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.
The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviors (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/veggies).
Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.
After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviors.
The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behavior change. Those who weigh daily report greater adoption of diet and exercise behaviors associated with weight control."
This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviors when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.
How Much Should You Exercise to Lose Weight?
5 Habits to Help You Succeed at Fitness Goals
Making goals to get in shape or lose weight is easy -- anyone can do it! However, the hardest part for many of us is seeing those goals through and turning exercise into a consistent habit.
There are many ways to stall out and lose motivation along the way, but certain strategies can actually help keep you on track. From sleep to smart goal setting, here are five habits to help support your fitness goals and make you more successful.
1. Embrace Your Bed and Fuel Up
Perhaps one of the most important ways to support fitness is ensuring you give your body adequate fuel in the form of rest and healthy food. If you are fatigued, hungry or missing vital nutrients, physical activity is going to seem unappealing from the get go.
For example, Stanford researchers found that their basketball players improved on sprint time, shooting accuracy and more. Other studies have also found that sleep is important for energy, muscle recovery and for making healthy food choices as well.
The average adult needs at least seven hours of quality sleep (up to nine hours), and that means hours actually spent asleep, not just in bed. Make sure your schedule gives you enough time for sleep and incorporate healthy sleep habits into your evening routine.
There are many different schools of thought as to the best nutrition habits for fitness and weight loss, but basically they come down to getting healthy proteins, diverse fresh veggies, healthy carbs and plenty of pure water in lieu of junk food and empty calories.
2. Set Small, Action-Based Goals
Breaking a big goal into smaller steps is an easy way to keep motivation on track and not get overwhelmed. Think about it this way -- if you are climbing a mountain, you focus on moving toward the area directly in front of you, not on the peak.
Beating smaller goals on the way to your big goal feels good and fosters a sense of accomplishment. Some fitness experts suggest NOT setting specific goals for weight loss, especially in the beginning, as people lose weight differently and the first few weeks might feel discouraging. Instead of results, focus your goals on the fitness habits you want to achieve.
Say your goal is to be able to run/walk four miles or to workout for 30 minutes. These goals could break down to increasing your distance by 1/4 to 1/2 mile or adding three to five minutes of gym time per week. The goal should be realistic and practical for you, enough to give you a challenge but not so difficult that you get frustrated.
3. Create External Accountability
Accountability is a proven way to encourage goal completion as it gives you a reason outside of yourself to get up and get moving. There are many ways to create accountability, for example:
Pair with a motivated friend, checking in with and encouraging each other. You could partner for evening walks, bike to work together one or two days per week, or just update each other on your individual progress.
If you like group accountability, try popular weight loss programs, exercise classes or personal trainers.
If you prefer individual accountability, there are all kinds of apps to encourage you. Some tweet or post to your Facebook wall if you miss a workout, some connect you with motivated peers, while others simply create personal accountability through reminders and goal tracking.
Setting up some sort of accountability system can help you stay on track and give you that little bit of extra support on those days you need it. Encouraging someone else can also help motivate you as well!
4. Track What You Do
Monitoring your activity levels helps you see your progress and can also be helpful for budgeting both workout time and diet. Measuring progress is also an important part of goals.
Wearable fitness trackers monitor things like your overall steps, intensity of activity, heart rate, and calories burned, usually providing you with reports. There are also phone apps that allow you to log workouts and diets for similar effect. You could even do this manually by making notes after each workout in a spreadsheet or notepad.
Whichever method of tracking you prefer, it's important to stay consistent and to review your progress occasionally to get an idea of where you are excelling and where you can do better. It can help you see if you need to adjust or update your goals, and it can even be fun to compete against and beat your personal bests.
5. Eyes On the Prize
While getting in the habit of expecting a reward for every workout may not be the best long-term strategy, behavioral studies have consistently shown that rewards do indeed help motivate us. If you are just starting out, small rewards may be a helpful way to create and solidify consistent workout habits.
Pick a proportionate award for achieving your small goals and your bigger goals - something worthwhile to YOU (preferably not food-related). For example, after you workout, the reward could be a few Netflix episodes, new song or spa time - something that makes you feel good. Bigger achievements might warrant new workout gear, a vacation or other treats. Being cognizant of the intrinsic rewards of exercising, such as feeling and looking good, will also help strengthen this connection.
As you work towards your goals and creating healthier habits, don't forget that goals should also be flexible and that missing one week doesn't mean your plan is wrecked or that you failed.
If you find the your initial goals were too lofty or too easy, change them! If you fall off this week, simply pick back up where you left off! Researchers have found dieters that allowed for flexibility in their plans were more successful than rigid dieters, and getting too caught up in success or failure can be stressful and discouraging.
Ultimately, the key to reaching fitness goals is finding ways to integrate fitness into your lifestyle. Adopting complementary habits like sleeping and eating well helps boost willpower, and setting smart goals, finding support, and monitoring progress all provide the structure and motivation that helps transform behaviors into consistent habits.
Which habits help motivate you? How do you plan to stick to your fitness goals this year?
How to Lose Weight and Eat What You Want
When I was growing up, picking and choosing was not my forte when it came to food. I have been plagued with issues of emotional eating for as long as I can remember, and whenever there was tasty food in front of me, it was very difficult for me to say no.
Our Customer:
I was always interested in staying thin, but it wasn't until my later college years that I realized how my diet was affecting my physical and emotional state. I liked the idea of losing five pounds, but nothing ever stuck. I would cut out meals, eliminate major food groups, religiously count calories, then binge and inevitably feel like sh*t. My energy was shot, my mood was out of whack, and I knew what I was doing wasn't sustainable. It wasn't until I really started to reap the emotional benefits of a healthy diet and regular exercise that I stopped being as concerned about the scale. And when I did that, the weight fell off . . . and stayed off.
Now I do my best to choose meals and snacks that support my workout performance (there's nothing worse than feeling full and bloated in yoga or SoulCycle) and keep me energized at the office (I hate feeling sluggish or off my game late in the afternoon), but I still love food. If you told me I could never eat a grass-fed cheeseburger or a bite of crème brulée ever again if I wanted to stay in shape, my response would not be pretty. I definitely don't eat those foods every day, but when I occasionally do, I like to genuinely enjoy them sans the side of guilt. That's the reason I say "no" to lots of things.
Someone's passing out grocery store cupcakes in the office kitchen? I'm not interested. Grabbing a bland white roll with my chili? No, thanks. I say "no" most of the time, so I can say "yes" to the things I really want. When it comes to cheat meals, I'm not afraid to indulge, but I make a point to indulge in the highest-quality foods possible. That doesn't mean I'm going to the fanciest restaurant in town every Saturday night, but it does mean that I'd rather make my own personal whole-grain pizza loaded with fresh veggies and high-quality cheese than settle on any old pie; I'd rather wait to get a breakfast sandwich at Sunday's farmers market than grab a fast-food option on a random morning. This easy clean-eating technique supported my long-term weight-maintenance goals, and it makes the foods I love to eat taste even more like a treat.
With that said, I'm only human. Some days my emotional eating gets the best of me, and I face-plant into a burrito or finish a bag of chips without realizing. But since I've become pickier about my indulgences and gotten real about portion control, it's happening less and less. Whenever temptations arise (and they do all the time) I simply ask myself, "Is this worth it?" And more importantly, "Do I really want this, or do I want this because it's right here?" Nine times out of 10 it becomes easy to say no, continue on with my day knowing I made the right decision, and enjoy that cheeseburger even more the following weekend.
More:
Top 10 Reasons To Detox Your Body
How to Curb Your Appetite Naturally So You Can Start Losing Weight
If you feel like your appetite has a mind of its own, you're not alone. Taking a look at your habits and revamping your daily rituals can renew your relationship with food and tame your hunger pangs. And of course, the best way to go about this is naturally.
- Drink more water: Plenty of people confuse hunger with dehydration. Keeping your water bottle full all day long will help you keep guzzling the good stuff and steer clear of unnecessary snacking.Find out more: How much water you really need to drink daily
- Get moving: Forget the notion that exercise brings your appetite on heavy — it actually decreases your appetite. Just another reason to squeeze in a workout!
- Don't skip breakfast: Hopefully you're well versed on the benefits a solid breakfast brings to the table, but if you're not aware, skipping it can actually undermine your whole day, leaving you to consume more calories later in the day. Getting your metabolism moving earlier will help keep you filled longer.
- Power up with protein: Protein helps you sustain energy and feel bright-eyed and bushy-tailed all day long. If you need some inspiration, look to these low-calorie, high-protein breakfast ideas for delicious inspiration. And remember to keep the lean protein coming for lunch and dinner too.Find out more: Why you should load up your on protein in the morning
- Take a teatime: Give your after-meal snacking habit a healthy face-lift. A tasty cup of hot tea will help satisfy your perceived hunger and keep you feeling full.
- Get honest: Do you constantly snack when you're bored or stressed? You're only doing your beautiful bod injustice.
- Eat more regularly: One or two big meals all day is a recipe for disaster. Eating smaller meals more regularly will kick your crazy cravings to the curb.
Why You Need to Be Lifting Weights If You Want to Lose Weight
If you're a cardio queen who hasn't heard that the secret to fast weight loss isn't on the treadmill, listen up: it's time to step into the weight room and start seeing results. Here's why.
You'll burn more calories: If you want to maximize your metabolism's potential, building muscle is the way to do it. The more muscle you have, the higher your body's fat-burning potential, so pick up some weights in order to burn more fat faster.
You'll see the results you want: Cardio may shrink your size, but if you want to shape certain body parts, it's time to focus on defining muscles. Trainer Tia Falcone, who helped former Miss America Nina Davuluri lose 50 pounds, tells us why a cardio-only routine won't cut it: "All your flaws will be the same, everything will just be smaller," she warns. Instead, she recommends picking up weights that challenge your body in order to really see the changes you've been looking for.
You can work out less: Weight training allows you to be efficient with your workouts and still see results. You'll sculpt enviable muscles that won't make you look bulky. Tia prefers weight training over strength training without weights because she says it's "what's going to get you the most amount of muscle the quickest." And celebrity trainer Katy Clark agrees: to change your body, you need to consistently go for heavier weights that fatigue your muscles by 10 repetitions.
More:9 Days Detox and Weight Loss Program
7 Exercises That Are Wasting Your Time
No woman walks into the gym hoping to blow her time on so-so-results. Get more out of every rep and workout by trading these ineffective (and crazy common!) exercises for our superior time-saving alternatives.
The Stationary-Bike Warm-Up
You need to warm up, but the typical five-minute tour on the stationary bike probably isn't going to do much. Your warm-up should get your heart rate to at least 60 to 65 percent of your max heart rate (aim for 120 or up).
This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout. "If you don't increase your heart rate or break a sweat, you're wasting your time".
This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout. "If you don't increase your heart rate or break a sweat, you're wasting your time".
Read more:
8 Reasons to Monitor Your Heart Rate
Better Moves: Warm up (and in less time!) by hammering out some quick bodyweight exercises. Try 30 jumping jacks, 30 bodyweight squats, 15 mountain climbers, or 10 to 15 burpees, Maddalone recommends. Our hearts are pounding just thinking about it.
Machine Leg Presses
The leg-press machine turns a multi-plane exercise (squats) into a single-plane exercise. Translation: Your legs can only move in one direction, not up and down, side to side, and forward and backward, like nature intended. Your stabilizer muscles are taken out of the equation, and you get only a fraction of the muscle-building, calorie-torching benefits.
Better Moves: "Squats are probably one of the best multi-joint exercises"."They not only develop your legs, they also help develop overall trunk stability." Start with bodyweight squats and then progress to goblet squats, holding a dumbbell or kettlebell at your chest for added resistance, he says. To get the most out of the exercise, make sure to lower your torso until your thighbone is parallel to the ground and keep your weight in your heels.
More:
Forever Therm Boosting Your Metabolism and Energy Level
Smith Machine Shoulder Presses
This one goes on the inefficient list for the same reason as the machine leg presses: The Smith machine fixes your weight's path so that you only need to push it up and down. You don't need to work to keep the weight stable, meaning fewer muscles in your shoulders work during every rep.
Better Moves: You might need to lift less weight, but performing shoulder presses with a set of dumbbells is going to get you a better burn and sexier set of shoulders.
Kettlebell Swings
It's one of the most common kettlebell exercises out there, but kettlebell swings—in which you swing a kettlebell between your legs and then up in front of you or even over your head—use a lot of momentum, says certified personal trainer John Rowley, director of wellness at the International Sports Sciences Association. The more momentum you use, the less muscle you use—and sculpt.
Better Moves: Most people do kettlebell swings in an effort to tone their legs and the frontal deltoids, Rowley says. If that's you, opt for working your legs with squats or lunges and working your front deltoids with slow and controlled dumbbell front raises.
Weighted Side Bends
When it comes to working your obliques, many women perform these: They stand tall, holding a dumbbell at one side, and they crunch toward it over and over again. And while they will work your external obliques, crunching like this, especially with heavy weights, will make those muscles more pronounced and dare we say it, bigger, according to certified group fitness instructor A. Burke. If you're vying for a chiseled athletic look, that's great, but if you want to make your middle look smaller, this could be counterproductive. Plus, these side bends don't do much for your internal obliques or the rest of your core, which is critical to sports performance, she says.
Better Moves: Try side planks with a twist, bicycles, and Russian twists, she says. They'll all work your external obliques, while also working your deeper abdominal muscles—including your internal obliques and transverse abdominis, your true powerhouse.
More:
How Much Should You Exercise to Lose Weight?
Hip Adduction/Abduction Machine
You know that machine that makes you feel like you're sitting in stirrups at the gyno's office? Yeah, you don't need it. "By sitting when performing this exercise, you're actually hurting your ability to deliver maximum results," . "The glute muscles have a harder time activating while you are in the seated position, and you're not working a variety of muscles here, when you could be using a different exercise."
Better Moves: Try squats, lunges, and, if you really want to work your inner and outer thighs, side lunges, Rowley says. By working those muscles while standing, you'll be able to better work your adductors and abductors, while you'll also get an awesome calorie burn by also recruiting your quads, hamstrings, glutes, and calves.
Machine Leg Extensions
These can strengthen the muscles in your upper thighs, but that's about it, says doctor of physical therapy and strength and conditioning specialist Sean M. Wells, DPT, PT, CSCS, a bistroMD fitness expert. "Isolated movements like this one provide very little carryover to daily functioning and sports performance," he says. "Moreover, they lack the efficiency of using multiple muscle groups for maximal calorie burning needed for weight loss and general health."
Better Moves: Again, the squat reigns supreme. (See how many moves you could cut from your workout routine if you simply squatted?) Squats involve multiple joints to strengthen the front and back of your legs, as well as your butt, so it builds more strength and burns more calories, Wells says. Plus, it's completely functional, meaning it mimics motions you do in everyday life outside of the gym. Step-ups and lunges are also great quad-strengtheners that work the rest of your legs, too, he says.
How Much Water You Really Need to Drink Daily
Half your weight may sound like a sky-high amount of water to sip, but this magic number could be the key to unlocking your body's fat-burning potential.
Stay Hydrated by drinking about half your body weight in fluid ounces of water!Sipping on cold water helps you burn about 100 more calories over the course of the day.
We recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories." It may sound like a ton of liquid, but it's an absolutely doable amount; for example, if you weigh 150 pounds, I recommending that you aim for 75 fluid ounces (or just under nine and a half cups of water) a day.
We recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories." It may sound like a ton of liquid, but it's an absolutely doable amount; for example, if you weigh 150 pounds, I recommending that you aim for 75 fluid ounces (or just under nine and a half cups of water) a day.
If you're a soda or juice drinker who is having a tough time making the transition to good old H2O, try these healthy water additions like lemon and mint that can amp up the flavor of your cup and double its detox power.
More:
Oatmeal Is the Best Breakfast For Weight Loss
If you're looking to lose weight, it's time to skip the cold cereal and start enjoying a comforting bowl of oatmeal in the morning.
It's backed by science: A small study found that those who eat oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period. It's proof that you can have your carbs and eat them, too!
It keeps you satisfied: There's no need to reach for an unhealthy convenience snack in the morning when you've got oatmeal on your side; it offers the calories and fiber you need to stay satisfied all morning long. Unlike sugary breakfast cereals full of refined carbs, the body digests oatmeal at a slower pace, keeping blood sugar levels steady, energy up, and hunger away.
It helps you time carbs right: When it comes to weight loss, celebrity trainers Bob Harper and G Peterson agree: you should eat carbs for breakfast. Lot of people burned more efficiently in the morning than at night," so they don't go unused and get stored as fat in the body. I also recommends that the largest meal (higher in carbohydrates) be breakfast.
It's quick to come together: Rolled oats take well under 10 minutes from prep to bowl. It might be a little more time than that instant packet you're used too, but these varieties don't come with any added sugars often found in those flavored packets. Or there's always the option to go with overnight oats that require just a little prep the night before and are ready to eat from the fridge the next morning.
The possibilities are endless: This warming breakfast should never feel boring or blah. Liven up your oatmeal bowl, that keep your meal feeling fresh, filling, and satisfying to your taste buds, too.
Do you want to lose weight naturally and feel better? Check this out:
It keeps you satisfied: There's no need to reach for an unhealthy convenience snack in the morning when you've got oatmeal on your side; it offers the calories and fiber you need to stay satisfied all morning long. Unlike sugary breakfast cereals full of refined carbs, the body digests oatmeal at a slower pace, keeping blood sugar levels steady, energy up, and hunger away.
It helps you time carbs right: When it comes to weight loss, celebrity trainers Bob Harper and G Peterson agree: you should eat carbs for breakfast. Lot of people burned more efficiently in the morning than at night," so they don't go unused and get stored as fat in the body. I also recommends that the largest meal (higher in carbohydrates) be breakfast.
It's quick to come together: Rolled oats take well under 10 minutes from prep to bowl. It might be a little more time than that instant packet you're used too, but these varieties don't come with any added sugars often found in those flavored packets. Or there's always the option to go with overnight oats that require just a little prep the night before and are ready to eat from the fridge the next morning.
The possibilities are endless: This warming breakfast should never feel boring or blah. Liven up your oatmeal bowl, that keep your meal feeling fresh, filling, and satisfying to your taste buds, too.
Do you want to lose weight naturally and feel better? Check this out:
Top 10 Reasons To Detox Your Body
How Much Should You Exercise to Lose Weight?
The contestants on The Biggest Loser spend hours a day in the gym with one goal in mind — to lose the most weight. But how frequently should you exercise to drop pounds in the real world? The amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.
Six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason.
Always find time for a workout almost every day. "We're setting up habits and rituals," Michelle explains. "Think about the last time you had to psych yourself up to brush your teeth." In other words, when your workout becomes just another part of your day, you're more likely to do it without a second thought.Sponsor Ads
If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won't feel like that. We recommends you break up your workouts three "hard" days of exercise, such as F.I.T or interval training, along with two moderate days and one "passive," or light-exercise day. "You don't have to train like an Olympian all the time, but it's [about] building in those habits," Michelle says. "I guarantee that someone who has the habit of training six days a week, even if they miss a couple, is going to be more consistent than someone who only trains three days a week." Just like how regular brushing maintains your bright, healthy smile, a habitual workout routine will produce real weight-loss results.
Follow This Formula For Breakfast to Lose Weight
Isn't breakfast wonderful? Not only is it delicious and full of so many of our favorite foods, but you can also use it as a tool to lose weight. Want to know how?
The perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.
The perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.
Calories
Aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories.
Carbs
About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.
Protein
About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.
Fats
Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.
Fiber
Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it's OK to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.
Sugars
If you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that's about 1.5 teaspoons' worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).
Timing
Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.
A Few Examples of Perfect Breakfasts
- Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you're eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.Calories: 328
Total fat: 9.7 g
Saturated fat: 1.0 g
Carbs: 51.1 g
Fiber: 7.2 g
Sugars: 16.6 g
Protein: 11.8 g
- Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.Calories: 345
Total fat: 15.7 g
Saturated fat: 3.5 g
Carbs: 36.8 g
Fiber 9.7 g
Sugars: 3.2 grams
Protein: 17.4 g
Breakfast Mistakes to Avoid
- Skipping out: When you sleep, your body slows down while you're not eating. So when you wake up, if you don't break the fast (yup, that's where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
- Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It'll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you'll not only feel satisfied longer, you'll also have more energy for the workouts that can make you drop pounds even faster.
- Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy such as having an all-protein meal means you're not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.
Are you looking for the perfect formula to lose weight? Our Formula will teach you how to lose weight naturally:
Lose Weight and Feel Great with Forever F.I.T C9
Subscribe to:
Posts (Atom)
Popular Posts
-
Not sure what the difference is between "wheat-free" and "grain-free" bread? Here is some great tips on how to buy a hea... -
Discover the Pure Power of Skincare with Forever Marine Mask The look you crave and the skin you deserve in just 60 minutes. Read the secret...
-
Healthy living with Aloe Vera Gel Aloe Vera Gel is not sold on its taste as we all know but for its many benefits. Aloe Vera Gel is an e... -
Whether you recently got a not-so-great haircut, or your strands seem to hit a certain length and then refuse to grow any longer, waiting fo... -
Forever Marine Mask Forever Marine Mask combines deep cleansing, while balancing the skin’s texture with natural sea minerals plus the supe... -
Would you like to work from home? My name is Zoltan Lukacsi, Forever Business Owner! I help people who want: More Money Less Stress More Fre... -
When I was growing up, picking and choosing was not my forte when it came to food. I have been plagued with issues of emotional eating for a... -
If you're looking to lose weight, it's time to skip the cold cereal and start enjoying a comforting bowl of oatmeal in the morning. ... -
Everybody yearns for an attractive, luxurious home. The good news is that this is simple to do without having to redo your entire home. A f... -
If you're a cardio queen who hasn't heard that the secret to fast weight loss isn't on the treadmill, listen up: it's time t...