Nils Scherer

Showing posts with label weight control. Show all posts

How to Feel More Energized All Week Long

Tired of waking up without energy day after day? You're not alone. Your responsibilities and obligations might not be letting up any time soon, but there's good news: developing healthy habits has a huge impact on your energy levels.

Morning

Don't hit snooze: Before you're even out of bed, this culprit sucks away energy for the rest of the day. Hitting the snooze button makes it harder to wake up and ends up affecting your energy levels all day long. A more consistent wake-up time will help you skip the snooze button and wake up naturally with more energy. If waking up on your own feels like a long way off, simply get up when your alarm goes off.
Start hydrating ASAP: Drinking water helps your body perform at it's top potential all day long, but first thing in the morning, it gives your digestive system a kick in the right direction and starts energizing your whole body. Keeping water at your bedside will help you start sipping as soon as you wake up. Find out more: how much water you really need to drink
Choose the right breakfast: Eating a satisfying breakfast offers your body the energy and nutrients it needs to feel great all morning long. Eat foods which a mix of complex carbs, proteins, and healthy fats. This will help balance [your] blood sugar for the day, which keeps your energy up and crashes away. Find out more: Oatmeal is the best breakfast for weight loss
Fit in a workout: Starting your day with exercise is one of the best ways to feel energized before you head to the office. Even better, during morning workouts, exercisers are more likely to burn more calories and work out harder — an added bonus! If you're not an early riser, don't fret; the most important thing is to make time for exercise at some point during your day.

Afternoon

Get fresh air: Feeling stuck at your desk leaves you feeling drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may seem like a luxury to leave, but you'll come back to whatever you were working on with a fresh perspective and much more energy.
Drink green tea: You might be tempted to reach for that second cup of coffee in the afternoon, but opt for green tea instead. It will keep give your body a boost — with a ton of extra benefits — and is less likely to affect with your sleep later that night.
Declutter your workspace: When your desk (or inbox) looks like a war zone, it's setting you up to feel stressed out and wiped out. Take a few minutes every day to clean up and get organized, so it doesn't feel so overwhelming later. A calmer, more zen work environment keeps you feeling "on," connected, and productive.
Eat an energizing snack: As tempting as those goods from the vending machine can be, they won't offer your body the sustainable energy it needs. Keep these healthy snacks on hand at work to stave off unhealthy cravings and support your needs.

Evening

Skip the nightcap: After a long day, a few glasses or wine or a nice cocktail might seem like the perfect way to unwind, but alcohol can disrupt your natural sleep cycle and leave you feeling exhausted the following morning. If you're dealing with energy issues, it's best to just say no to alcohol before bed.
Turn off electronics: If you keep your electronics on all night, it is affecting your sleep patterns and your demeanor the following morning. Before bed, skip the tube or your laptop, and wind down with an article or book instead. This change seems small but makes an enormous difference.
Get to bed: Quality sleep is one of the best ways to ensure energy the next day. Those Netflix binges and extra chapters add up! Listen to your body, hit the hay earlier, and make sure you're getting at least seven hours of sleep every night so you wake up feeling fabulous, energized, and ready to take on your day.

weight loss

BY Unknown 12:57 PM 0

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.

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!

Order NoworJoin Now

weight loss

BY Unknown 8:30 AM 0

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.

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.

Read more: