What is a
Your body wants to be healthy. Consider the Verbs Ultimately, health, happiness, and thinness are a choice. No excuses. The ideas in this book are not meant to be put on the shelf like dusty old books, they are meant to be acted upon. A dollar bill is a dollar bill but dollar is meant to be spent. Use these thin choices like you would the bills in your wallet – don‘t put them into an account so that they can accrue interest – inevitably the interest on unhealthy choices translates into inches around your middle along with innumerable other negatives like diabetes, high blood pressure and heart disease. Use them as verbs, as actions – and act accordingly. But it’s a choice… It‘s important to differentiate between a decision and a choice. The word “decide” takes its meaning from the Latin root –cide: literally meaning to “to kill”. It is from this that words like suicide, homicide and patricide derive. When we make a decision, we are literally “killing” the other options – it implies a judgment, a conclusion, an elimination of other options.
Thin choices are small choices that you can make every day that will help you to lose weight and grow healthy. Our lives are abounding with choices: paper or plastic, hot or cold, freeway or sidestreets – while they may seem unimportant at the time, it‘s amazing what a big difference these little choices can make. The same applies to diet and lifestyle. The little choices that you make – though seemingly inconsequential at the time – really can make a big difference to your life and your waistline. Despite what you may believe… You are not doomed to be overweight your whole life. So many people think that weight gain is genetic but the truth is – genetically speaking – human beings have not evolved to carry burdensome weight. Our bodies have evolved to be healthy – they want to be healthy – we just have to make choices that will best support them. No matter how much you weigh, no matter what your body type, you can choose to be thin. There are scores of people out there today who once believed they were just “big boned” or ”apple-shaped” but, after having lost weight, have realized that isn‘t actually the case. Your body wants to be thin. 2
Choosing on the other hand, is synonymous with embracing, adopting and preferring. When you make a choice you are saying “I want this” but when you make a decision you‘re saying “I‘ll take this because it seems the best way to go given the other options”. This book is about choice. You should choose to do these things, not because they seem better than the alternatives, but because you simply want to. You want to be thin, you want to be healthy, you want to feel good, you want to have energy, you want
to be happy – no decision necessary. Choosing doesn‘t have to be difficult. Choosing does not require you to drag yourself through the process of elimination. When you choose, you simply do what feels best to you – inevitably doing things that are good for you should feel best. The Power of Choice Choices are incredibly powerful. We are beyond lucky that we have the freedom to make choices (many people do not have this luxury), we are beyond lucky that we have the freedom to make food
choices. It‘s a good problem to have. Many people around the globe are starving for lack of food. Unfortunately for us, too many Americans have gotten into the habit of making unhealthy choices – so many in fact, that it‘s become an epidemic. According to the American Heart Association, 145 million adults – over 30% - are overweight. Compare that to 13% in Ireland, 9% in France, and 3% in Japan and you get the picture. We are 10 times bigger than the Japanese on average. Even more devastating, this problem is trickling down to our children. Over 23 million - 30% - of our little ones are obese. How is this? Shouldn‘t we be teaching our children to make different choices? Shouldn‘t we be feeding them better? Shouldn‘t we be making better choices? Shouldn‘t we be making powerful choices? Own It Losing weight is the choice to feel good and be healthy. It won‘t take you that long to feel good but you can‘t decide to lose weight, you have to choose it freely. Keep in mind that you will face challenges along the way – you are going to have to own this choice. This choice belongs to you and you alone. Empower yourself. Let go of your excuses, stop procrastinating, get out of your comfort zone and change your habits. This IS something that you can do. 4
Set Yourself up for Success You can do things to set yourself up for success so that there is no possible way that you won‘t achieve your goal – that is what this book is about. For example, if you don‘t have junk food in your house, you won‘t snack on cookies at night, if you don‘t go to fast food restaurants, you won‘t find yourself getting a large order of fries, and if you find yourself a friend to walk with every evening, then you will probably go on that walk. Why make your life more difficult? Why not make making the right choices easy? Avoid situations where you can‘t make a thin choice, choose to surround yourself with people who are also making thin choices, skip the middle aisles at the grocery store….you get the picture. While these little tricks will help you through the month or so that it will take you to become accustomed to your new habits, they will also help to define your new habits. This is not a temporary situation. You are not going to change your habits, lose weight, and then go back to your old, unhealthy habits. You are creating a new life for yourself – with new choices. There is no going back. Don‘t be afraid of change. What We Can Change There are many things in this life that we can‘t change. We can‘t change how tall we are or the color of our eyes, we can‘t change where we were born or who our parents or siblings are, we
can‘t change how smart we are or the color of our skin, but we can change the amount of fat that we carry around on our bodies. We can change what we eat, what we do, and the choices that we make day in and day out. You‘ll never be taller or smarter but you can be thinner and healthier. We‘re lucky that there are things we can change. Take advantage of this power. It‘s yours to wield. Find a Different Way As you make your way on this new path, it‘s important that you find a different way of doing stuff – of going about your world. For example, if you usually go out to a restaurant everyday at lunch with your co-workers and order food that is not very good for you, you are going to have to find a different way. Consider bringing a lunch to work or ordering light. Go out with co-workers who prefer healthy restaurants or talk your co-workers into a picnic instead. It‘s much more enjoyable to eat healthy home-made food in the park than greasy, not-so-good-for-you food in a noisy restaurant anyways. Get creative. Evaluate your life, take stock of your choices, and make adjustments accordingly. Face the Facts Face it, food really can be an addiction – and it is an addiction for many. Take the time to think about what food really means to you. Is eating the way in which
you deal with negative emotions, stress, or boredom? How do you USE food? Remember that you really shouldn‘t be using food for anything other than nutrition. What is food? Food is fuel for your body. Finally… Remember that this book can be taken as a whole or in individual bites. You don‘t have to do everything in this book. Choose the suggestions that work for you and do those. While each thin choice may seem like a little step, it‘s the little steps that add up to the big goal. You CAN lose weight. You CAN be healthy. You CAN change your life. You just have to make the choice to do so.
As bodybuilder. you are doing well. How can you ever expect to enjoy and embrace a process that promises innumerable negative and self-defeating thoughts and feelings? You can‘t! Remember this experience should be positive – every step of the way. it just means that you have something to work on. a diet is a process and any new venture always holds leaps and setbacks. 6
All or none thinking is like cutting off your nose to spite your face. former Mr. Just take one small step at a time and before you know it. You are not the only one.You‘re moving toward – or away from
Beginning upon a path toward health and wellness can be a little daunting at first. and have forward momentum in general. We‘re either on or off track. you WILL reach As your goal!
long as you have a plan and you’re
keeping forward momentum. whether you‘ve been heavy all your life or for just a few years or months. Universe and California Governor Arnold Schwarzenegger once explained. each rep brings you closer to your goal. it doesn’t mean that you won’t achieve your goal. Just like most everything in life. celebrating or sulking. If you ‘fall off’ your diet. Your nose doesn‘t like it and your face doesn‘t either. “Where do I begin.” is enough to stop many people in their tracks – retiring themselves to the status quo. In fact. There are hundreds – thousands of people out there – who feel the same way that you do. you ARE tools to get you there…
succeeding! Create a plan and gather the
. failing or succeeding as victors or losers but that really isn’t the case. Regardless of whether you have 10 or 100 pounds to lose. Consider Your Direction Bottom line? As long as you are moving in the right direction. thousands who have succeeded – changing their lives for the better. whether you‘re 20 or 60 years old. the little question of. thousands who have been in your shoes at one time or another. you CAN reach your goal – but only if you cut out the all or none thinking. It can be done! It’s Not All or None We often think that diets are all or none. Don‘t allow your initial fears to stop you.
Be honest with yourself!
It may be difficult but It are be difficult but difficulties may nothing more difficulties the road. You CAN do it! You CAN do it!
. than bends inare nothing more
than bends in the road.
and a new pair of skinny jeans. Make choices! Learn to choose! Get used to it! While all these little choices may seem like small and inconsequential steps. but ultimately anyone can do it!
. whether you live healthy or unhealthy – you get to choose what you eat and what you do. rarely questioning if they are the best decisions for us to make. and choose. maybe we just don’t know what ‘healthy’ is. Some people may find it easier than others. differently. perhaps the lifestyle that we want looks different than the lifestyle of those closest to us. perhaps we’ve never even been around it. wear something different. rarely questioning if they are wise. we allow our habits to decide our direction for us. get in the habit of making choices.You have a
Guess what? You have a choice! You can choose whether you are heavy or thin. isn’t that what all this is about?
Losing weight is a choice. After all. whatever our set-backs and stumbling-blocks. talk to. If you usually stop at the coffee shop before work. Most of the time. in fact. We make hundreds of choices every day – what will we wear. before making one decision or another. forgetting that we DO have choices is a common enough barrier that many people have to overcome in health – and life in general. what route will we take to work or school. make your coffee at home (then do something entirely different tomorrow). If you throw on the same pair of jeans every morning. the masters of our own destinies. what we will have for breakfast. We make decisions that we have always made. in the end you will have trained yourself to think. who we are
going to spend time with. Will you choose healthy foods and exercise or will you choose fast food and couch time? Will you choose to feel good or bad or just so-so most of the time? It’s up to you! We often forget that we are. Most of the time. Whatever our reasons. perhaps we just don’t stop to think before taking one step or another. we choose without thinking. Perhaps we get wrapped up in our own habits. or learn from – these are questions that come up every day whether we realize it or not. get in the habit of breaking your habits. Now is the time to stop and think! Now is the time to choose and to take your choices seriously! As you begin on your new journey toward health. wellness.
While feeling bad about yourself will only make you eat more. you will also find that you are happier – and healthier – if you allow yourself to just feel good!
. feel good about yourself.Be honest Feelwith yourself! good – no matter what your weight!
No matter what you weigh.
or healthy. and finding yourself with more energy than you can possibly imagine should be your realistic goal. and take realistic steps to get you there!
Be realistic about your weight loss goals!!
. Be realistic about what you can and can’t do each step of the way.You must be
Above all else. Our bodies are varied and unique and. Sure you might LOVE to dive right in and start running five miles a day but is that really realistic? Maybe you should just start with walking one and work your way up to five over a couple of months instead. Shouldn’t we look like that? Shouldn’t we be that thin? They make it look so easy! What’s wrong with us? Nothing. goal. We are bombarded with images of ultra-thin models. Be realistic about your exercise and diet goals. exercising. the definition of “thin” is different for each and every one of us. you will have made some drastic changes in your lifestyle and you will be happy that you made them! Set realistic goals. Over time it’s difficult not to feel like we’re missing something. living with health and wellness in mind and learning how to make positive choices should really be your ultimate goal. eating well. your body will determine your “right” weight. you WILL feel – and look – better. actresses. Be realistic about your weight and your beauty. Be realistic about what it actually means to be healthy. feeling good. While you may not look like Claudia Shiffer or Michael Phelps when you have finally reached your goal. and superstars every day. In truth. In the end. We all have different body types. Keep in mind that we Americans have a rather skewed idea of what it is to be thin and beautiful. Eating right. as a result. If you have always wanted to fit into a size two – but you are 5'6" – it’s probably not a very realistic. In the end. be realistic about your goal weight (keep in mind that fashion models are thinner than 98% of American women and most actresses and models used in the media weigh about 23% less than they actually should). these images that we see everyday are simply
examples of an unrealistic ideal (as any supermodel would tell you). be realistic.
Be honest Be honestyourself! with with yourself!
Don’t berate yourself but do admit that in order to be really healthy and feel really good.
. you will have to lose some weight.
Not everything we hear is true and not all our sources are correct. see what works for you. If you try a new diet and you find that it is just too difficult. On another continent altogether. While I did lose weight. For example. I made the mistake of trying – and staying on – the beet diet. For example. Brush Up On Your Geography Begin your diet research abroad. doesn‘t have to be as complicated as some people would like to make it. Okinawans. there are thousands of people out there that think fruit smoothies are good for you (Why shouldn‘t we? That‘s what we‘ve been told by smoothie companies!) but the truth is – while they ARE high in nutrients. and dieting. When I finally began to eat “normal” food again. this diet has been shown to send heart disease. It is only when these people move West to countries like the United States that they begin to experience these diseases. perhaps you should try something different. and the health benefits are scientifically proven. stroke. they are also incredibly high in sugar.
.Reading is the best activity
Know Your Options There are hundreds of successful diets out there. the diet is realistic. Don’t Over-Complicate Matters Remember that eating. don‘t get caught up in over-complicating your diet.
For Losing Weight
For example. make sure to check your facts. Do your research. don‘t get caught up in over-complicating your exercise – don‘t get caught up in overcomplicating your life. Some may work for you whereas some may not. Eat the whole fruit. Not only was it disgusting. Find something that works for YOU. the Mediterranean diet is a great choice because the food is delicious. several years ago. In addition to promoting longevity. eat a vegetable-based diet which is low in both calories and fats. and cancer into virtual obsolescence – even amongst centurions. the world’s longest-lived people. Not only does fruit fill you up much faster. and rich in soy foods. there was no chance that I was going to eat beets every day for the rest of my life. Eating healthy is not rocket science. Don’t Take Just Anyone’s Word for It Just like any good researcher. Look into the diets of those areas of the world where people are healthiest and happiest. You know what is good and what is bad for you – just choose the good. I found that not only did I gain the weight back. it was an impossible diet to stick to. but I hadn‘t learned a thing about nutrition or changed my habits in any lasting way. Don’t get caught up in over-complicating your food. it is also very high in fiber.
Be honest with yourself!
the thinner you!
deciding she is sick and tired of her current occupation. Your mind is incredibly powerful! Starting now. If you think that you are fat and unhappy and will never ever lose weight. Maybe you can’t run those five miles but you’ve walked around the block every day this week and that’s a heck of a lot more than you were doing a month ago. Alternatively. pessimistic. having been alone for many years finally decided that it was high time to find the love of his life – and he did? How about someone who. every time you find yourself thinking negative thoughts about your diet. turn those thoughts around and focus. or your exercise program. that you are getting healthier every single passing day then that is exactly what will happen. it seems that what you focus on actually does happen. you will find that you are in a pretty good mood most of the time. Smile! Feel happy that you are taking steps to improve your life and your health and think yourself thin! 23
. optimistic. if you usually spend your day thinking negative thoughts then you will find that you are in a bad mood most of the time. If you are moving in a positive direction – which you are by simply reading this book – than you should remind yourself of that often. on the positive. and happy. The same applies to health and weight. and generally bummed out. Celebrate your small victories rather than focusing on the little set-backs. you CAN think yourself thin. your habits. that you are losing weight. your weight-loss. Have you ever known or heard of someone who. then you won’t lose weight. is offered a great job somewhere else out of the blue? These wonders of will happen every day! In that vein. So what if you didn’t lose five pounds this week – maybe you’ve lost two. instead. if you choose to think positively. While it’s one of those phenomena that fall into the category of “incredibly difficult to explain with modern science”. if you
choose to tell yourself that you will lose weight.Think yourself
So we’ve all heard of it but do we really believe in it? The power of the mind… Believe it or not. However.
simply because it was safe. How many of us are just like Susan Boyle once was – sitting in our predictable lives. take some risks and grow in the direction that you want to grow. While we feel that what we do and the way we live is safe to us now. and they were afraid. when they finally get out of prison. I would suspect that. it’s hard to see past what we know. You would be surprised to find that stepping out of what you know is easier than you might imagine. does not happen in a bubble. this is nothing new. We like “comfortable”. It’s a wellknown fact that. we learn that our new lives themselves BECOME our comfort zone. it was comfortable. fearing the worst. once we begin to make changes in our lives. they go right back to being a criminal because it’s comfortable. not wanting to venture out. you will wonder what
Many people spend years feeling bad about themselves and their weight simply because it’s comfortable. Imagine if she had never taken the risk. Sometimes it’s hard to see that a new way of living is right at our fingertips. Similar tendencies are true today. Of course. In fact. Sometimes. what you feel is comfortable now may not seem all that comfortable to you once you are on a path that is more natural to you. Growth happens once you begin to live outside of your comfort zone. many former slaves went back to work at the same plantations where they had lived and worked prior to abolition. Here they continued working. expand. he or she will tell you that it was as the result of breaking out of the comfort zone. Sometimes we make our own prisons. quiet. If you really want to see change in your life. Scottish woman who became a worldwide sensation after taking a risk and going on Britain’s Got Talent. after not too long a time.Get out of
Your Comfort Zone
Now if you ask anyone who has really achieved greatness or success of any kind how they did it. even after slavery was abolished. Many career criminals will go to jail for years and. and doing virtually the same thing that they had always done. The truth is. We like what is known to us. Just think of Susan Boyle. expansion. She now has the best selling female album of all time. It’s okay to feel uncomfortable. As a result. we human beings are habitual creatures. growth. 25
. living. The truth is. the sweet.
you ever found comfortable about your “previous life” to begin with. try something new.
ultimately. and eliminating fast food from your diet. You don’t want to overwhelm yourself into failure. and six month targets. right now before beginning to make any changes in your life. this is really just too much to take on all at once. is write down your goals. and nutrition goals? What small goals do you hope to achieve along the way? Consider your one week. This will help to keep you motivated and on track. How can you possibly reach your goal if you don’t have your goal. Most importantly. Choose attainable short and long term objectives. two week. one month. 26
You Fail to Plan
When you assess your goals. exercise an hour a day. Take one day at a time but try to stick to your plan!
. and cut sugars and complex carbohydrates out of your diet completely.
You wouldn’t go on a trip with no destination in mind so why would you begin a diet or exercise program without a plan and a goal – a map with an X marks the spot? Many people try to lose weight. consider your small goals as well. While you are not going to reach your ultimate goal tomorrow. Change your life one step at a time…
Remember to celebrate your small victories along the way. and change their diet without any idea of what they want to accomplish or how they intend to get there. in mind? The very first thing you should do. For example. and your plan to achieve it. exercise. exercising a half an hour three times a week. take you one step closer to your long term goals. begin an exercise program.You don’t plan to fail. Write all your short and long term goals on a piece of paper that you can then tape to your refrigerator door or somewhere else that you will see them often. you may want to start off by losing five pounds. Check off or scratch out the goals that you have reached when you reach them and celebrate your successes. What are your ultimate weight. These are all examples of attainable short term goals which. remember that this is a process. you CAN reach your short term goals this week. five days a week. While your ultimate goal may be to lose 50 pounds. get healthy.
Start by creating a meal plan that contains 25% less calories than you would normally eat. meal plans really do make this whole process a bit easier because you know exactly what you are going to eat when. Dieting should never be painful. Broths give veggies a wonderful flavor while really cutting down on the fat. At 41 calories per half-cup (most oils have nearly 1. Don’t starve yourself! A healthy meal plan allows for good nutrition without feeling hungry all the time. When creating a meal plan.Create a
When planning your fare. consider substitution in your favorite meals. Lastly. instead of stir-frying your veggies in butter or oil. which is a real god-send when you’re about to sit down to breakfast. Design your meal plan around foods that you enjoy but try to cut out the junk and keep the total calories to a healthy minimum. have fun with it. A good meal plan contains a healthy selection of nutritious and low fat foods. use broth. you will lose weight. Feel good about what you’re eating every day!
You wouldn’t think of hosting something as simple as a cocktail party without a plan so why would you consider dieting without one? While meal plans show you how much you’re really eating. For example. How much can you lose? How does two or more pounds per week sound? If you find yourself hitting a plateau. lunch.000 calories per half-cup). remember that women should eat between 1200 to 1400 calories per day and men should eat between 1500 and 1800 calories a day while dieting on average. or dinner. they also help you to chart your progress – calorically speaking – AND have been shown to be a pretty good motivational tool to boot. Most importantly. you will begin to lose weight again). If you stick to this very basic principle. cooking with broth can save by about 959 calories per serving. step up the exercise or reduce your intake by another 10% temporarily (or just ride it out.
Creating a meal plan will help you to stay on track while also making your life much easier!
How may pounds can you lose by ceating a meal plan?
Per Week Per Month Per Year
2 pounds 8 pounds 104 pounds
How many calories can you save by cooking your veggies in broth instead of oil?
At about $50 to $100 a visit. learn about WHAT you’re eating. nutrition. don’t overeat and – the next thing you know – you’ll be dropping 5. it’s a good idea for other reasons as well. Since clinical studies have shown that face-to-face meetings trump Internet-based support or no support at all when it comes to initiating and maintaining weight loss.
Visit a Nutritionist!
Turns out. you will already be one step ahead of the game. Last but not least. remember that dieting doesn’t have to be difficult. a nutritionist can create a personalized meal plan for you based on your likes and dislikes as well as teach you a lot about food – knowledge that you can then call upon for years to come. In just a couple of visits. 10.
. and low-fat meats. why bother? Nutritionists know a heck of a lot about food. veggies. get a bit of exercise every day.Go with a pro
While you do have the option of “going it alone”. 20 pounds and feeling a whole lot better to boot. stick to wholesome fruits. Don’t complicate things. Knock out the processed and refined foods. a nutritionist can create a personalized meal plan for you as well as teach you a lot about food. and dieting so why not let them do the work for you? In just a couple of visits. it’s well worth the investment.
Take advantage of all the advice and help you can get.
. if beer is your drink of choice. per year just by drinking one glass of wine every night instead of two while still reaping the benefits.
Alternatively.Be honest Cut with yourself! down to one!
You can lose 12.5 lbs. you can lose 23 lbs. a year just by cutting down from two to one.
I suspect it harkens back to the times when we were “disciplined” as children with weekend restrictions and those pesky “time-outs” we always used to get when we played mud-pies in the flower beds after mom repeatedly warned us not to. Discipline is not in and of itself a bad thing. Maybe this is why I have such a respect and fondness for discipline – I recognize it as a way to make positive changes in my life that have lead to health and happiness. Discipline allows us to add this one little step into the mix. I have a new respect – and can I say fondness – for discipline. Regardless. or perfects the mental faculties or moral character” – well that sounds pretty good to me. Practice discipline now and you will reap short term goals while laying the road for a big future boon. lecture from my college yoga teacher – or maybe my new understanding arose from generalized “adult” trial and error – or that book I read by Deepak Chopra – I’m not sure.
It’s too bad that we have such negative ideas about discipline. I remember when I became a vegetarian. I have learned to redefine discipline.
Remember that discipline isn’t a dirty word!
. I think it may have been the result of a lengthy. I suspect I could use it. molds. one definition of discipline wisely labels it as a “training that corrects. Discipline creates new habits so that we can make good decisions as we (unthinkingly) go about our days. I remember the struggle that I had creating these new habits BUT these things are now a part of my life – I don’t think about them anymore. Half the time I don’t even remember WHAT I did let alone the thought process that I had before acting. but cheerful. I just do them and enjoy them and really can’t conceive of there being any other way. and gathered a bit of experience from the world at large however. I have no problem with training and correcting my mental faculties or moral character. discipline can help you to lose weight too. So we killed the pansies? As I have gotten older. I remember when I started doing yoga every day.Practice
Taking this a step further however. In fact. We are all so very willy-nilly about the things that we do in our lives.
Sometimes negative motivation is more effective than positive motivation. For example.
. imagine how you will feel if you don’t lose weight. Choose the motivator that works best for you.
your body doesn’t have to do much work to digest them. Unlike complex carbohydrates. or a muffin – even juice? Well that’s your sugar addition talking to you. a donut. Additionally. such as the complex carbohydrates found in vegetables and beans are good for you. your body is neither digesting all the nutrients it could be nor burning very many calories in the act of digestion itself. looked at the bagels and said. These are called simple or refined carbohydrates. simple carbohydrates quickly turn into sugar which then turns to fat and. simple carbohydrates generally contain very little fiber which means that your digestion and detoxification systems suffer to boot. Additionally. having just bought a bag of fresh-made bagels. This was the point at which she looked at me. pasta. white bread. While some carbohydrates. because they are highly-processed. the swell of refined carbohydrates in our diets has led to significant increases in diseases such as Type 2 Diabetes and Obesity. or anything containing white flour. It seems that mother IS sometimes always right. Instead of reaching for a bagel. 41
. over the past 30 years. choose meals that are rich in complex carbohydrates such as vegetables.The simple truth
Do you ever find that you have a craving for a bagel. While this is a very easy change to make. and beans. multi-grain bread. others are not. As a result of this process. many of these foods contain additives such as high fructose corn syrup which scientists and researchers are now finding should be avoided like the plague (despite the fact that it is present in many of the packaged foods that we buy). a muffin. According to the latest statistics. offered one to her for breakfast. it’s also a very healthy thin choice. a plate of pasta. I remem-
About Complex Carbs
ber staying at my mother’s some years ago and. oatmeal. “Those things will kill you” as she proceeded to make herself oatmeal.
You can lose about a half a pound a month or 5 pounds per year just by drinking more water!
it helps to quench our thirst like no other beverage out there – can this free-flowing wonder really help us to shed the pounds? Looks like it can. drink water – it’s an old mantra that most of us can remember hearing from the time that we were just little ones running about on the playground totally unconcerned about issues as mundane as weight and health.
Not only does drinking water help you to lose weight. about five pounds. Increases occurred within 10 minutes of water consumption and maxed out after about 30 to 40 minutes (so drinking water BEFORE exercising is a good idea). the average man should be drinking 100. Bottom line? Drink water (and make sure to drink enough of it).5 liters (about 50 ounces) a day burn an extra 17. drink water. after drinking about 17 ounces of water. compared to their counter-parts.400 calories per year. While we all know water is good for us – it’s detoxifying. While the average woman should be drinking about 80 ounces a day. The catch? Make sure it’s cold! Looks like around 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water (consider it your own internal kettle). it’s hydrating. you’ll want to up these numbers depending upon the amount of exercise you get in every day. it also keeps you from retaining water!
. Apparently the old myth that drinking water aids in the process of weight loss is actually true (so drink up)! In a study designed to test this longstanding theory.Drink
But that’s not all! These same researchers found that. This one’s easy!
Drink water. Of course. metabolic rates – the rate at which we burn calories – increased by about 30% for both men and women. the folks at Berlin’s Franz-Volhard Clinical Research Center found that individuals who increase water consumption by 1.
Americans eat 41.On average.
.5 pounds of high fructose corn syrup each year per person. Imagine how much could you lose by cutting it out.
We don‘t often think about it 48
The come in afood best package doesn’t
as we‘re browsing the aisles at the local grocery. I don‘t want that junk” at which point they stop putting it in our foods and rethink their marketing strategy. sliced. it‘s going to be good for you but if you choose carrots that have been grown. diced. Last but not least. Allura Red AC (derived from coal tar) as food coloring. “We support this. If you pull a carrot out of your organic garden and eat it. but food is a commodity. Every time we buy that cornsyrupy product we‘re saying. beef fat in Twinkies.5 lbs! That‘s an additive for you! And we‘re all standing around wondering why diabetes is spreading like wild-fire on a dogday summer afternoon. if at all possible. preserved. silicon dioxide (sand). frozen. we‘re telling the big guys. additive-free and – pardon me for saying it – local products. “you know what. Lcysteine (human hair or duck feathers) in bread. remember the closer to the sun the better. Bottom line – before you buy. high fructose corn syrup of course. and shipped 2000 miles across the country. ten potato chips contain about 200mg of sodium per serving – almost 10% of the daily recommended intake – and the average American eats about 41. Carminic Acid (crushed bugs) as red food dye. fruit and breads. Give us more. Choose additive-free foods such as organic vegetables. cut. ask yourself. This is big business and we are the decision makers.What’s in there?
Here‘s your answer: Ammonium Sulfate (aka fertilizer) in processed breads. “What‘s in there?” 49
. But how does this affect us from a weight-loss point of view? Let‘s put it this way. if we choose to buy raw. and… shall I go on? Sounds yummy doesn‘t it? What ARE we eating? What IS this stuff in our food? Shouldn‘t there be some regulations on this sort of thing? Who‘s making these decisions after all? Not to pontificate here – there‘s really not enough space to mount the soapbox – but our processed and fast foods really do contain some questionable materials. 41. Shellac (beetle juice) in candy coating. Castoreum (the anal glands of a beaver) in store-bought raspberry candy.” Alternatively. Lanolin (oil extracted from the wool of sheep) in bubble gum. that carrot has pretty much lost it‘s mojo. rennet (the fourth stomach of a young cow) in cheese. the artificial sweeter aspartame (which may I add is banned in many countries and has been linked to all sorts of maladies). processed.5 lbs of high fructose corn syrup per year. shop at your local farmers market and meet the people who are actually feeding you. purchase only free-range organic meats and.
preservatives. opting not to peruse certain aisles. go to the cereal or other aisles and notice just how packaged everything is. you’re going to have to learn to start shopping better too. Start with the veggie aisle and most of all – enjoy!
Where to begin? Shopping is a fine art actually.Start
on farms by farmers who nurture them from seed. most delicate regions of the globe – well it takes all kinds. When you go to the store. Keep in mind that plants provide us with a perfect balance of nutrients as well.
. Next. then they are brought to you so that you can nourish your body. Think about what you’re putting in your body. and all sorts of good vitamins naturally. Protein. Every expert agrees that eating plants is good for you. (can you say cookies?). Calcium. and packaged foods are generally not very good for you. you will also find that the other. so while something might contain Vitamin D and Calcium. and really making some conscious shopping choices. packaged foods usually only contain these things as additives. suddenly just doesn’t seem as appetizing. Stop and look at how good all the veggies look. shopping can be a messy art. Guaranteed you will be left with some not so very nice thoughts. Folic Acid. They also agree that additives. Consider conscientious shopping. While some get their food for next to nothing by trolling the double coupons every Sunday (unfortunately those coupons are almost always for processed. Who has enough time to attend to such mundane chores as shopping for food anyways? Well now is the time to make the time. While you will buy more healthy fruits and veggies. start in the veggie area. That means making a list BEFORE going to the store. As for the rest of us. Think about them. it won’t give us the ideal absorption-balance like Spinach does (our digestive systems and bodies have evolved to eat natural foods after all). While fruits and veggies contain Fiber. Chlorophyll. refined – what one might call cardboard – foods). Look at the back of the box and SEE what‘s actually in this food. Quite a nice thought actually. we find ourselves dashing into the store after work because we’ve simply run out of everything. Iron. Those veggies – if they are organic – are grown 52
Start in the veggie aisle. others are willing to pay through the nose for an herb which only grows in the farthest. Most of the time. packaged foods. If you are going to start eating better.
low-fat milk for cream. you may be eating well but that doesn‘t mean that you can‘t enjoy it. or flax flour for white.Cut the
Calories in half
Alternatively. Take pasta for instance. Other options include substituting stevia for sugar. Did you know that traditional Fettuccini Alfredo clocks in at about 769 calories with 42 grams of fat and 240mg of cholesterol while home-made pasta primavera with whole-grain noodles is only about 260.6 lbs
. I‘ve tried it. and 0 respectively? You could add a salad and some garlic bread (sprouts only please) and still be taking in less calories and fat with this one. it works. and almond. Remember. you just have to learn how to make the right choices. coconut.468 cal 7. 3.
Just because you‘re eating healthier doesn‘t mean that you have to say goodbye to the foods that you love (with a sniffle and a tear). did you know that you can replace the fats in many of your favorite baked recipes with applesauce? Believe me. For example.
You don‘t have to give up your favorite foods.
How much can you lose by eating Pasta Primavera instead of Fettuccini Alfredo once a week? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 509 cal 2036 cal 26. you can simply choose something that is comparable but much better for you. Choose a healthier slant on your favorite foods and you can have your cake and eat it too – literally.5.
Research shows that you can lose weight just by using your utensils.
Third. is not to mention the fact that we tend to eat more when we‘re not paying attention. feeding your cat or doing anything else that is going to distract you. there are a couple of good ways.
If I had a dime for every time I sat in front of the TV or my computer and stuffed my face until I wondered. we‘re too busy with something else that we don‘t even taste the stuff let alone enjoy it. I would be even richer. 70% of them were eating unconsciously. the underlying principle to each and every one of them is Pay Attention! You‘ll enjoy it more anyways. working on a computer.464 cal 28. Such a problem. in fact. among obese women who regained weight after successful weight reduction. that people literally toss all their hard work into the wind for it (as the folks at Kaiser Permanente‘s Department of Regional Health Education found). You have to chew right? And anyways you should take the time to taste your food.7 lbs
. of course. Are you going to eat the burger or the apple? Are you going to snack on french fries or air-popped pop corn? Are you going to go with ranch or balsamic? While there are many facets to conscious eating. Well that’s a good reason to sit up and pay attention. According to their research.Eat. make conscious choices about the food that you are eating. Unconscious eating is a real problem – I mean a real problem. First of all. Second. We can get bored doing anything – even
How much can you lose by switching from ranch dressing to balsamic? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 1932 cal 7728 cal 100. If I had another dime for every time I sat in my car and stuffed my face while driving. reading a book. Lastly. So what is this conscious eating thing? How is one to go about it? Well. put that fork and knife down between bites. driving. If we all love food so very much then why don‘t we take a little notice while we‘re eating it? Half the time we eat. use a fork and knife (all the most refined people do it). don‘t eat while you‘re watching TV. where did all the food go?” I would be a rich woman. “Hey. If I had a dime for every time I ate an entire bag of chips without even realizing it… well the list goes on. This. It‘s just too easy to sit in front of a plate of whatever and shovel the food into your mouth with your hands. think
and be Merry
eating – but only if we are actively engaged in it. use your utensils. I don‘t care if it‘s a banana.
America is the only country where people eat while driving.
. watching TV. or doing any number of other activities. working.Don’t try to do two things at once.
Take Your Time It usually takes about twenty minutes for the full feeling to kick in – depending upon what you’re eating. and without. While this blindfold trick may seem like a novelty. Imagine how much you would lose if you ate 22% less than you do now.
How much can you lose by paying attention to your body? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 6006 cal 24. researchers took nine people and monitored their eating with. This theory has actually been proven by the researchers at Huddinge University Hospital in Sweden. The real question is how much is too much and how do you know. people spent less time eating and felt just as full as they had when they had eaten more without the blindfold. The faster we eat. Interestingly. If you really want to lose weight. the more we eat so don’t shovel-eat your fare. meats can take much longer – so eat slowly. Let’s face it. Most Americans have become so accustomed to over-eating that we don’t even know what a healthy portion LOOKS like let alone how to “restrict” ourselves to it.024 cal 312. researchers found that people ate 22% less when they were blindfolded. It seems that knowing “how much” is just as important as knowing “what” to eat. Don’t Look Try this a couple times: blindfold yourself and see how long it really takes you to get
full – I guarantee you will reach your max much sooner than you normally do. blindfolds. apples really DO taste good and french fries really ARE sodium bombs). you will have to learn to pay attention to your body and stop when you are full. it’s probably because you’ve been over-eating. Here are a couple tricks that may help you along the way. In this study. Additionally.312 cal 89 lbs
. you can lose 89 pounds in one year just by listening to your body and eating like you would with a blindfold on. How much can you lose? Given that the average American eats about 3900 calories a day (surprised?). it really can help to teach you just how much you should be eating – and of what (you may find that you start choosing healthier foods too.Know when
Why do we gain weight? Well unless you have a health condition such as thyroid disease which has caused you to surpass that little red line on your scale.
Experiment! Find the fruits and veggies that you love to eat.
In other words LDL cholesterol was less likely to form plaques along the walls of blood vessels and cause atherosclerosis – a process that can lead to the development of heart disease. Quercetin. Here’s a newsflash for you: you don’t have to love every single fruit and vegetable out there in order to eat them. apples can also help to prevent heart disease and stroke. a lower than average amount of wrinkles. Find what you love and consider making those fruits and veggies your dietary staple (but don’t be afraid to branch out). Another thin trick: Consider eating a piece of fruit before dinner.
.Find what you
It’s the same old American story: Little kids sitting at the dinner table making funny faces at their pile of broccoli. No sacrifice there. Apples are also an excellent source of Pectin. and increased lung function. spinach. Maybe it’s the story itself that has turned Americans off of veggies. Phytonutrients. While this will curb your appetite. Fiber. In a study conducted at the UC Davis School of Medicine. maybe it’s the fact that it’s hard to find a fresh one these days. researchers found that eating 2 apples or drinking 2 small glasses of 100% apple juice daily for 6 weeks (without any other dietary changes) helped to reduce the oxidation of ‘bad cholesterol’ or LDL. and Flavanoids. Keep in mind that you are not going to overeat when you are eating apples and most other fruits (one is usually quite enough to satisfy you). For example. maybe it’s just are all or none thinking. or carrots. In addition. apples are an all-time favorite and apparently they really do keep the doctor away. to offering benefits such as cancer prevention. While you will feel satisfied and happy with what you are eating. you will also be making positive choices. Find the fruit and veggies that you really like and eat those. it will also ensure that you are eating well.
Before you know it. not Mass:
A liter of fat weighs 2. your bathroom floor will be lined with water-filled jugs and you will feel good seeing all the progress you have made.sized jugs. Go out and buy a few liter. Each time you lose half a pound.
.Think in terms of Volume. fill a jug with water. a pound.2 pounds. or two pounds.
feel pride in your accomplishments and don’t shy away from giving yourself a pat on the back!
.Celebrate your small victories along the way.
While these classes help to center your mind and improve your body. many of us hate to go shopping and. why not reward yourself by signing up for a class that will fortify your new lifestyle such as Yoga or Tai Chi. more likely than not. trying them on. the incentive of the reward to come will help to keep you motivated as you work toward your goal. putting our needs and desires aside until – well tomorrow and tomorrow. Go buy yourself something new in your new size. Other options might include a low-fat cooking or organic gardening class. tomorrow” speech. Spend a weekend. Take a Mini-Holiday Vacation One of my favorite ways to celebrate anything is by getting out of town. Celebrating our successes really is very important to success so make sure you DO celebrate every small goal along the way.Reward
We’re not talking about Europe here. But whatever you do… Make sure that you do reward yourself. why not celebrate those when you reach them? Here are some ideas. Don’t go on a spree (you will be slimming down even more). While these little breaks from everyday life are relaxing. When we are over-weight. just somewhere close that you might like to go. but buy yourself something nice and enjoy it. Get a New Outfit Let’s face it. it’s important to get into the practice of rewarding yourself in different ways as well. 71
Although losing weight and feeling better are both pretty good rewards for sticking to your diet. rent a bicycle while you’re there and take in the sights. we’ve held onto the same old clothes for ages because it’s just too painful to go through the process of looking for sizes that we feel are “just too big”. Sign up for a Class Since you’re getting healthier and healthier every day. rent a hotel. new clothes are one of the big weight-loss plusses. and scrutinizing ourselves in the mirror. it’s also actually pretty fun to get out and meet new people. Since you’ll be setting small goals along the way to your big one. Why not break that habit. enjoy yourself. All too often we give our reward the “tomorrow.
Individuals who get into a routine of exercising 30 or more minutes a day lose significantly more weight than those that don’t.
your risk for heart disease and making you “just feel better” all round, exercise also helps you to lose, and keep, the weight off. According to studies published in the International Journal of Behavioral Nutrition and Physical Activity, the odds of weight-loss success were 48%–76% lower for those reporting exercise barriers (e.g., no time, too tired to exercise, no one to exercise with, too hard to maintain exercise routine) compared to those who just got out and did it. Additionally, researchers found that individuals who got into a routine of exercising 30 or more minutes a day lost significantly more weight than those that didn’t. Bottom line? If you want to lose weight, you’re going to have to get up and move. Find what works for you. Find an exercise that you enjoy, commit to it, keep an exercise log to help keep you motivated and on track, and – most importantly - have fun with it! While I am sure that latest reality TV show is interesting, I’ll bet you’ll be a whole lot happier if you go take a walk, lift some weights, or swim instead. Exercise CAN be fun!
I recently had the pleasure of watching a wonderful movie about Yoga. The method of exercise aside, I was particularly taken aback by the story of a woman who, at the age of 70 years old, decided to get off the couch and start exercising. She felt great! Even if you’ve never exercised in your life, even if you’ve been a confirmed couch potato for years, even if you don’t know what a pair of running shoes looks like let alone how to USE them, you can find and begin an exercise routine that works for you. It doesn’t take much. Just a half an hour a day will do a lot of good. Exercise is good for you. In addition to lowering your blood pressure and cholesterol, increasing longevity, reducing
How much can you lose by walking 30 minutes a day? Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 896 cal 3584 cal 46,592 cal 13 lbs Male 1120 cal 4480 cal 58,240 cal 17 lbs
You can lose 7 to 9 pounds per year just by taking the stairs!
did you know that the average man and woman can lose an additional 5 and 4 pounds per year respectively just by taking the stairs every day? That’s assuming just 5 minutes a day folks.5 lbs Per Week Per Month Per Year Approximately How Many Lbs Per Year How much can you lose by taking the stairs? Female 261 cal 1044 cal 13. elevators. In a recent study performed by the U.5 cal 1302 cal 16. and those handy moving side-walks that you find at the airport have made our lives incredibly easy. park in the back of the lot. is an easy way to burn calories and lose weight. Also – surprise. choosing the long road (taking the stairs.926 cal 5 lbs
Take the stairs. saying no to valet).
For example. parking at the back of the parking lot. this thin choice alone could take you pretty far. Cars. Five minutes! Imagine how much you can lose if you opted to take the long road everywhere you went? Imagine how much you could lose if you spent 10 minutes on the stairs – or 20! Believe it or not. skip the valet.S.Choose the
You have to love modern technology. Centers for Disease Control and Prevention. surprise – the little workout you’ll get is actually GOOD for you. these are the exact same things that are making us fat – and lazy. researchers found that taking the stairs alone helps to increase overall physical activity and wellness levels.572 cal 4 lbs Male 325. Not unlike other thin choices that you can make.648 cal 3. Unfortunately. easily-accessible parking. escalators. You don’t even need exercise gear to do it!
How much can you lose by parking at the back of the lot? Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 180 cal 720 cal 9360 cal 3 lbs Male 224 cal 896 cal 11. You can lose a lot of weight just by choosing the long road.
Just like with dieting. Feel comfortable and happy knowing that you are doing something – and that you don’t have to be a world class athlete to reach your health and weight loss goals. Don’t overwhelm yourself. For example. you may find that you want or need to change or modify your exercise goals along the way. Consider making a chart of your exercise goals.Don’t bite off more than
You can chew
Get creative. Don’t bite off more than you can chew. your exercise goals should be realistic. and really. Also. Begin with small goals and work your way up to your big goals. over-exerting your body like that isn’t even good for you. Take it easy.8 lbs Male 410 cal 1640 cal 21. You may also want to introduce exercise into your life in different ways. you can burn about 300 – 400 calories an hour just by mowing your lawn (and it would probably save you money too).320 cal 6.
How much can you lose by mowing your lawn every week? Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 326 cal 1304 cal 16. Remember that these goals should be doable.1 lbs
.952 cal 4. You don’t have to run a marathon or work out three hours a day in order to get your exercise in.
Thousands of people are making
It’s that simple. we go to lunch. we go to work.008 cal 9. but doing your grocery shopping on your feet and taking a nice walk after dinner is. Take a walk.588 cal 12. We wake up. I was surprised.Just Do
pasta and drinking wine just like the rest of us (gelato is a national past-time in Italy). That can’t be healthy. Remember. but they were fit and energetic. ride your bike – anything will do. You just have to do something.7 lbs
Male 819 cal 3276 cal 42. Gyms are not a commodity in those countries. we sit at our desks. we sit at our desks some more then we go home and sit in front of the computer or the TV. What was it? These women were eating
How much can you lose by playing with your dog?
Remember that exercise comes in many forms.
You don’t have to participate in a triathlon to reach your weight loss goals.16 lbs
Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 654 cal 2616 cal 34. you can even do your exercise in 10 minute bursts and it will still help. They walked! The biggest difference between Americans and our healthy European counterparts lie in movement. They are healthy because they move and we are not because we don’t. So many of us spend our days on our rears. In order to introduce exercise into your life. I remember noticing how fit and healthy the older women were when I lived in Italy. all you have to do is – something. Never before had I see such strong looking older women – not even in this country where we are all incredibly obsessed with our bodies. walk your dog.
you there too. in fact. or the pace at which your body burns calories at rest. and that which is not used wastes away‘. Since every pound of muscle burns about 35 calories per day – your body will even burn more calories while you‘re sitting at your desk or sleeping. With regular strength training. you can increase your strength by 50% within six months and enjoy enhanced stamina in just a few weeks.
Hippocrates said ‘that which is used develops. If you are looking to shed weight and keep it off. For example. strength training is exercising to build strength and endurance. and positive changes in blood cholesterol. Additionally. strength training can result in improved joint function. improved glucose tolerance. There are many reasons in which one might like to take up strength training. muscle raises your resting metabolic rate (RMR). To such a degree. As we have mentioned. muscle mass diminishes – strength training is one of the best ways to rebuild those muscles. you can increase your strength by 50% within six months and enjoy enhanced stamina in just a few weeks. Strength training of moderate intensity is enough to develop and maintain fatfree weight. increased bone density. strength training can help
With regular strength training. In essence.
. as we grow older. improved cardiac function. This is the basic principle of strength training. The American College of Sports Medicine recommends a minimum of one set of 8-12 repetitions of 8-10 exercises at least 2 days a week. that one study found that a 3 month basic strength training program caused participants to gain 3 lb of muscle and lose 4 lb of fat while eating 370 more calories per day.
As a result.Resist!
Want a new approach to resistance training? Maybe you just want a convenient way to get a good workout when you are away from the gym for a while? Ditch those dumbbells and take up that resistance band. stop immediately. 2-3 times a week is all you need for this. and silver (super heavy band). ranging from $6 to $25. red. they are also portable. green. You can get them from any sports goods outlet or order them online. Resistance bands are extremely effective for developing muscular strength and endurance. blue. resistance bands are giant rubber bands which provide a color coded progressive resistance system. black. you have to repeat the exercise 18-20 times in order to reap the greatest benefits. you may need to go for a band with greater resistance. If any exercise causes you pain. Exercise handlers and door anchors are some of the accessories provided to make exercises more versatile.
While a workout with resistance bands burns more calories than swimming or aerobic exercise. Resistance bands are inexpensive. While they are easy to use. do pay attention to your body while using resistance bands. What‘s more. Basically. When you are working with resistance bands. They come in yellow (the thinnest band).
. As the exercises begin to feel easy. resistance band exercises burn more calories than aerobic exercise or swimming! Ten to twenty minutes. keep in mind that the workouts are designed to last about 30 seconds.
anything above 3.300 newtons is unsafe. they will keep you from injuring yourself. researchers found that a traditional sit-up generates at least 3. you can always choose the best way out – the modified pushup and the plank sit-up. according to the U. there‘s plenty of room for error in this common exercise. and don‘t attempt plank sit-ups if you already have spinal problems or have had abdominal surgery.Simplify your
Although some fitness experts call the push-ups and the sit-ups the closest thing there is to perfect exercise. Start with modified push-ups and planks and only then switch to regular ones. Do 20-25 repetitions of the push-up and plank combo and in 21 days you will begin to see yourself getting into shape.350 newtons of compressive force on the spine. In a study performed by the folks at the University of Waterloo. shoulders. and if you are a beginner. Unfortunately. Also. National Institute for Occupational Safety and Health. apparently modified push-ups are safer and better for you too. In addition to ease.
Given that these are core strengthening exercises designed to tone the upper body. they are also easier on your body. Remember not to hold your breath while you do the exercises. triceps.
. especially. the chest. These exercises are easy to do. these exercises may lead to spine problems if done incorrectly.
Modified push-ups and sit-ups are a wonderful alternative to the traditional exercise. they can be incredibly boring! Regular push-ups and sit-ups are difficult to do and if you are on the wrong side of 30 or a bit out of shape.S. While they are easier to do. and abs.
856 cal 14.
How much can you lose using a treadmill for half an hour. Under these conditions.Tread Up!
The treadmill is among the most versatile piece of fitness equipment that you can buy.960 cal 18. For instance increasing your treadmill‘s elevation angle by a mere 1% will require 4% more energy from you. A study from University of Brighton demonstrated that calories burned on 1% inclined treadmill was equal to that lost from outdoor running. For example. and then repeat. since the incline compensated for the lack of air resistance on a treadmill.5% incline on a treadmill for 45 minutes. In case you don‘t want to walk on an incline for 45 minutes straight. Whatever you do. the greater the incline. the more calories you will lose. But the question is how do you get the most calorie bang for your buck? Simple! Incline it.5 mph on a 1. remember to listen to your body and never over-exert yourself. This way you are sure to burn more calories. suppose you walk at 3. then walk on a normal incline for 5 minutes.5 lbs 1230 cal 4920 cal 63. according to a study performed by the VA Medical Center in Milwaukee and the Medical College of Wisconsin. which means that it will take you 8 additional seconds to cover a half mile. walk on a steep incline for some time. Just 60 minutes of a treadmill workout can burn an average of 865705 calories. you can expect to lose about 200 calories.3 lbs
Inclining your treadmill will help you to get the most calorie bang for your buck!
. Again. The incline feature on a treadmill can really make a difference. three times a week? Female Male Per Week Per Month Per Year Approximately How Many Lbs Per Year 978 cal 3912 cal 50.
The goal of an interval workout is to train your body to tolerate higher intensities by keeping the heart rate up (up to 85% maximum) between exertions. A word of caution: Interval workouts are not for de-conditioned or untrained people.5mph. interval workouts are for you. Interval workouts allow you to alternate between high intensity exercise and low intensity recovery periods. you‘ll burn more calories doing a 10 to 30 minute interval work-
Interval workouts allow you to burn more calories while training your body to tolerate higher-intensity workouts. They can be performed on any type of cardiovascular machine.
If you are looking to build endurance and burn more calories. Interval workouts will also help you to break out of a weight loss plateau. Additionally. then a vigorous walk for 30 minutes every day can be done before adopting the interval workout program.Switch
out 3-5 times a week than you would if you did 30-60 minute cardio exercise. have a complete physical exam before starting an interval workout program. This means if you can‘t walk for 30 minutes at 3. The greatest benefit of this workout lies in the fact that your body burns calories for up to 4 hours after you have finished an interval workout. And if you are over 30.
Lower back pain or lumbago is a common form of back pain that results from incorrect posture during exercise or a sports activity.
. Similarly the wrong posture while weight training can injure your back.after 5 years. stop immediately. Take it from one who knows .
Remember that you need to know HOW to do an exercise before you begin.
Did you ever have a time when you start to hurt just after a workout and then in a few days you realized that it was not soreness but actual muscle pain? Most probably you injured yourself while doing the exercise with a wrong posture and position. Make sure that you know how to do an exercise properly before you begin. There‘s only a thin line that separates a healthy workout from an injury. stop the exercise and reposition yourself. While you may not reap all the benefits of the exercise if you do it incorrectly. You know what they say: better safe than sorry. While this will keep you from getting hurt. if anything hurts while you are exercising. Pay attention to your body. or if you lose the posture.Watch
Also. bending your knee for instance. it will also insure that you get the most out of your workout. you might also hurt yourself. one of the risk factors associated with Carpal Tunnel Syndrome is incorrect twisting of the hands and wrist during exercising. If your knee posture is wrong during exercising it could cause knee injury. I still have to see the chiropractor regularly for a bum shoulder which resulted from an over-extended shoulder stand while doing yoga.
Keep the intensity of the exercises at a comfortable level. Give your muscles a day off when strength training. But why more muscles? Simple! More muscles mean increased metabolism. muscle is a prerequisite to a quality. While stretching loosens your muscles up. In order for you to lose excess weight and fat and gift yourself indomitable flexibility. Although strength training can help rebuild the lost muscle mass.8 lbs 411 cal 1644 cal 21.004 cal 4. It is a fact that muscles benefit more when you do strength training every other day instead of every day. way of life. healthy. Make sure you increase either the amount of weight used or the number of times that you perform the exercise. aerobics warms up the various muscle groups and helps to prepare your body for strength training. For people over 40.Keep it
Performing aerobics for 30-minutes at 70 to 85 percent capacity with several strength training exercises done at smaller intervals can give you the combined effect of aerobics and strength training.
How much can you lose by stretching for one hour 3 times a week? Female Male Per Week Per Month Per Year Approximately How Many Lbs Per Year 327 cal 1308 cal 17.
Stretching and aerobics before weight training can help to insure that you stay flexible into your later years. you will have to exercise all of your muscle groups.372 cal 6 lbs
. increasing flexibility and endurance can happen only when you integrate strength training with aerobics and stretching. more oxygen and better immunity.
Aging can mean losing muscle as well as much needed endurance and flexibility. Begin a strength training program with 1-2 sets of 8 to 10 repetitions for up to 12 exercises. Strength training with added aerobics and stretching exercises does exactly this.
Anything will do. grab those DVDs. Too much activation of these chemicals can cause our muscles to weaken and degrade.004 cal 4. Once the rhythm is set you can slowly try other forms of yoga.
Fancy a super body and mind but reluctant to start moving? Are you too intimidated to hit the gym to lose those excess pounds? Here‘s the good news! Try yoga! It is never too late to start moving and yoga is one of the easiest ways to get cracking. Choose a relaxation method that resonates with your lifestyle and fitness levels. Now here‘s the catch.8 lbs 411 cal 1644 cal 21. yoga experts recommend setting aside just 10 to 20 minutes for the relaxation techniques. To start moving. walking around the house or dancing. Stress is an open invitation to physical and mental diseases. Fortunately our human bodies are naturally designed with a relaxation response system that releases chemicals in the body to fight stress. Have a set time for yoga every day. For beginners.
How much can you lose by doing one hour of yoga 3 times a week? Female Male Per Week Per Month Per Year Approximately How Many Lbs Per Year 327 cal 1308 cal 17. So it calls for a perfect monitoring system
Yoga is a wonderful way to get yourself moving and protect your body from stress. audio CDs and books on yoga for beginners.Get
in place that will help fight stress and at the same time protect the muscles from the wear and tear! Yoga does exactly this! Starting these yogic relaxation practices is simple. Integrate it with your daily schedule.372 cal 6 lbs
. Early morning yoga can prepare you to face the day with strength and calm.
distance run. Buy or download applications to your cell phone to keep track of your workout. When you are done you feel much better thanks to the “happy” endorphins that get released while exercising.Choose to
Make it fun
exercises. That‘s why you see Michael Phelps plug into his iPod before a race! A workout buddy helps too. You could also try finding a workout buddy from one of the numerous online fitness communities. The key is to entertain yourself while working out. “fun” is not the word that comes to mind. your mobile phone can also act as a pretty good workout buddy. If you‘re one of the many who has yet to find an exercise you enjoy or a way in which to make it enjoyable than it‘s time for you to start thinking out of the box. Studies show that iPods can motivate you while also distracting you from fatigue. So what should you do to make your exercise sessions more fun? The first thing is – don’t think of exercise as exercise because then you won’t want to do it. Look outside of the box and find different ways to make your workouts fun. A word of caution: choosing the wrong workout buddy can slow you down if you don‘t share the same fitness goals! Lastly. Just about anyone with the same goals will do.
. That said. when many of us think of exercise. and calories burnt and share it online!
Exercising is good for the body and the mind. Also. listening to your favorite upbeat dance music on your iPod can get you in the mood to run or to do
Exercise doesn‘t have to be a drag. Doing what you don‘t want to do or out of force can actually do you more harm than good. a colleague or someone at the gym. Your workout buddy can be your partner or friend.
From the 20 minute high intensity videos to the full 60 minute circuit training programs. There are many. If and when you‘re ready to go to the gym.004 cal 4. Finding answers for simple questions like: why do you want to work out.8 lbs 411 cal 1644 cal 21.Put the gym
So your buddies and colleagues have been pushing you real hard these days to hit the gym. Don‘t hit the gym if you are not mentally prepared for it. what‘s your current and target fitness levels and how much time can you devote to exercising each week can go a long way. you can even take a Poddercise with you and follow the instructions while exercising. Do what you enjoy!
How much can you lose by doing one hour of yoga 3 times a week? Female Male Per Week Per Month Per Year Approximately How Many Lbs Per Year 327 cal 1308 cal 17.372 cal 6 lbs
. Unless you‘re fully ready to begin. try different exercise DVDs. You really don‘t need to go to the gym to get fit and healthy. many other options. these doctor-prescribed DVDs should help you to choose what you might like to do (personally I love my belly-dancing and Salsa-dancing workout DVD‘s). or the capacity to pump oxygen into your hardworking muscles.the podcast‘s way to learn exercises. Try Poddercisin . you will probably be doing yourself more harm than good.
You don‘t have to go to the gym to get fit. Find the type of exercises suitable to you.
To begin. Good for you! But it could be bad too if you think of it as just another excuse to hit the gym. For example a recent study published in the Journal of Applied Physiology found that aerobics might be better suited for individuals with a higher VO2 max.
While diet and cardio management techniques can help shed those extra pounds.764 cal 14 lbs
. We Americans are apparently pretty desperate to lose weight.Add a
While the efficacy of weight lifting on burning calories is debatable. Given that the Average American woman weighs about 160 pounds and the Average American man weighs about 200 pounds. when you start weight lifting you can gain 3-5 pounds of muscle mass every few months – depending upon other factors of course.5 lbs 957 cal 3828 cal 49. Intense workouts which consist of too many sets for too long a period can actually break the muscles. integrating weight lifting in to your daily exercises can help shape up your body. 112 calories if you weigh 155 pounds and 133 calories if you weigh 185 pounds. Another report by Harvard Health Publications claims that a 30 minute weight lifting session can burn 90 calories if you weigh 125 pounds. Lifting weights can also build muscle mass. Remember that it is best to consult ran expert before you begin using weights for burning calories or building muscle mass. Happy weight lifting!
Harvard Health Publications have released a report which claims that two out of every three Americans are overweight and that people spend around $50 million on weight-loss products and services every year! Pretty depressing statistic. there‘s really quite a bit to be burned.624 cal 11. a study published in the Journal of Applied Physiology says that weight lifting can increase the average daily metabolic rate which leads to more calories burned per hour.
How much can you lose by walking with weights for one hour 3 times a week? Female Male Per Week Per Month Per Year Approximately How Many Lbs Per Year 762 cal 3048 cal 39. A total of 8-10 sets per workout with 2-3 minutes break between each one can help build muscle mass. According to American Council of Exercise (ACE).
Jazz and Ballet while listening to hearing music from Demi Lovato. Of course. The New Super Mario Bros Wii is the top seller in the U. This in addition to the already existing array of addictive party games. fitness games.Workout with
Here‘s some bad and good news for Nintendo‘s Wii lovers. Grab one today and let the exercise fun begin!
Nintendo‘s new Wii Fit Plus will even tell you how many calories you have burned while playing. On the flip side Nintendo console still can‘t play DVDs or CDs. Exercise really CAN be fun!
. Hilary Duff and others. Latin. ‘Just Dance‘ for
example allows you and up to three of your friends to use the nunchuck and the Wii remote to control the onscreen dancers who show off more than 160 real motion-captured dance moves! So get ready to learn Hip-Hop. this is just a sample of the exercise-options which are offered by Wii. Other dance games include ‘Dance Dance Revolution‘ and ‘Dancing with the Stars: We Dance‘ and others.S market for the first quarter of this year. and shooting titles! Then there‘s Nintendo Wii‘s music and rhythm video games. First the bad news: The sales of this top selling console have fallen by 18 percent this year in April alone! And the good news: despite the nosedive the fun with Wii has just gotten bigger! Nintendo recently introduced a new bundle for Wii including the Wii Sports and Wii MotionPlus attachments.
. If you‘re really nervous. Get acquainted with all the movements.864 cal 24 lbs 2049 cal 8196 cal 106. get someone to go with you. Just hang out at the back. it‘s also nice to know that someone you know is standing by your side.548 cal 30. This will get you going while cutting down on the pressure. in fact it‘s quite likely to be intimidating! The sight of those people sweating puddles could be just too much for a starter! Relax! A few simple tips can make your experience a lot more enjoyable! Firstly no one was born in an exercise room and remember that everything has a starting point.Choose to
day in the class should be taken as a warm-up. you will probably be surprised at just how quick you catch on. eventually you will. Most importantly. In fact. While it may take you a few weeks to “catch up” with the rest of the class.
So you have finally made up your mind to hit an exercise class! Congratulations! You have probably taken one of the best steps of your life! However a word of caution: Your first day may not be very pleasant.
How much can you lose by taking a hour long step aerobics class 3 times a week? Female Male Per Week Per Month Per Year Approximately How Many Lbs Per Year 1632 cal 6528 cal 84. So your ideal first
Taking an exercise class is a great way to stay motivated. grab your workout log and start making notes. Take the time to stand back and see what‘s going on. keep going back. While we now know that a workout buddy can come handy.
wall pushups. make sure refuel your body after a workout. There are innumerable ways in which you can fit exercise into your workday. cut raw vegetables. protein keeps you alert and arrests your appetite after lunch. Also. improve metabolism and restore balance so that you can focus better on your work. dried/fresh fruits and nuts. Both the Runner’s World magazine and the Physician and Sports medicine Journal warn against eating junk food. it will also keep you from snaking on unhealthy foods. keep in mind that you don‘t want to starve yourself to death. Eat 100 to 400 calories of low-fat complex carbohydrate and protein rich foods an hour or two before your workout. a lunchtime workout will stop you from overeating. bike riding. chest stretches. It could consist of a power walk or a walk to the restaurant. Try a packet of instant oatmeal or other easy-to-eat foods such as pre-packaged natural yogurt.
. and knee bends are also great exercises that you can do in a pinch. Any exercise done intensely for 15 minutes can help you burn the same amount of calories burnt during a 60 minute workout. A lunchtime workout can be done right in your office. Take note of what you‘re eating as well. Plan your workout so that you DO have time to eat. leg stretches.The workout
A growing trend today is lunch workouts. Have you ever tried to eat a huge meal after working out? Not appetizing! That said. 114
Eat small meals every 3 to 4 hours to keep yourself from getting hungry. in-line skating or circuit training. oxygenate the brain. and sandwiches stuffed-full with vegetables. Chair squats. Lunchtime is the tensest time for businesses and a workout can reduce stress.
Too busy to workout? Do your exercises at work. in the office gym or outside of it. Additionally. Whereas the complex carbohydrates in your lunch turn into glycogen which energizes you. While this will help to boost your metabolism.
While this isn’t necessarily a thin choice. it’s definitely a smart one.
Do things that make you feel good about yourself!
. Don’t do anything that makes you feel bad. you have taken on a new challenge. leave them there. You’ll be back in them in no time anyways. it always made me feel bad to go to the gym. There is a world of options available to you here so why not choose the positive road? Remember that this journey should be positive – not painful. don’t do it. making new decisions. Do something else. you are on the right path – reward yourself by doing things that makes you feel good and remember that you are your own champion. Maybe it was all those people dressed in their spandex that got me down – I’m not sure – but I always just felt a little down after a trip even though I enjoyed myself.Choose to feel
It’s very important that. If going through your closet and trying on your old clothes is a bummer. If the gym isn’t your bag. Everything that you do to make yourself healthier and thinner should make you feel good. I don’t know about you. Take the gym for example. you feel good doing it. felt good. You are learning new things. but when I was over-weight.
The same extends to anything else. whatever you do. and was obviously one step closer to my goal.
You don’t need a work-out partner
– get a dog!
Do you ever wonder why dogs love to go on walks? So why do WE shy away from them? Take a lesson from the pages of your pooch and enjoy the outdoors!
. one study of interest found that subjects who participated in a three-month basic strength-training program gained three pounds of muscle and lost four pounds of fat on average. Not bad.
How much can you lose at rest by gaining 10 pounds of muscle? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 2450 cal 9800 cal 127. an increase in bone density. apparently going low-cal
Iron in your diet
isn’t enough. and being healthy is not just about losing weight. In this vein. This is not what one would consider to be “good” weight loss. Strength training is a good way to off-set that loss while making some other gains. Additionally. many people find. Strength training has been linked to a reduced risk of injury.400 cal 36. This is because their muscle mass is increasing and – as most of us have heard – muscle really does weigh more than fat (it is in fact about 18% denser). perhaps more important to fat – and weight – loss than aerobic exercise.You need more
Looking good. better quality of sleep. This is because. strength training is just as important. Contrary to popular belief. while eating 370 more calories per day (a 15 percent calorie increase). In fact. Given that your RMR accounts for 60 to 75 percent of your daily calorie expenditure. upon changing their lives to include strength training. Studies have shown that about 25 percent of the weight loss seen on a low-calorie diet may be muscle. imagine how much fat you can lose while sitting at work – or sleeping (keep in mind that lifting heavy weights a few times is better than lifting light weights a bunch of times). While watching what you eat is important. In truth. Of course those aren’t the only benefits.000 calories to keep his weight up). that they are not actually losing very much weight all – despite the fact that they are looking and feeling a heck of a lot better. strength training permanently increases your RMR. unlike aerobic exercise which only temporarily increases your Resting Metabolic Rate (RMR) or the rate at which your body burns calories at rest. even a slight increase can make a big difference (Michael Phelps has to eat 12. and an improved sense of well-being among other positives as well. since every pound of muscle you build burns about 35 calories a day. feeling good. you can lose weight while growing increasingly unhealthy (inactive adults lose about a half a pound a year or five pounds a decade in muscle mass alone).
You don’t have to try to boil the ocean – set an achievable goal. setting an achievable goal will keep you from becoming discouraged – or going overboard!
. While setting a goal will help to keep you motivated.
In order for exercise to really be helpful. If you really “just don‘t have the time”. you should try to work out thirty minutes a day. It’s nothing new. 5 days a week.480 cal 18.584 cal 15 lbs Male 1240 cal 4960 cal 64. taking a class. Getting into a program that works for you is not a temporary arrangement. gardening – the list goes on – but you can find things that you love to do as well). Make it fun! Try walking with a friend. There are many. Make movement part of your life – you will be very glad that you did!
Good news! Exercise CAN be fun! Now no groaning aloud – it‘s true – you just have to find what YOU like to do (for me that translates into swimming. or venturing into the outdoors – there are literally thousands of options available to you and once you give exercise a chance. It shouldn‘t be a negative experience. but exercise is probably the most important predictor of whether you will succeed at losing. you don‘t have to drag yourself to the gym every night after work or wake up at 5am every morning for your 10 mile run in order to get it. many different types of exercise – and many ways to do it – so find what works for you. That said. you can also go for 3 ten minute sessions a day. 5 days a week (which recent research has shown to be just as good). Remember that exercise should not be work.
Exercise doesn’t have to be painful.5 lbs
. Find something that you really love to do and stick with it. joining a sports league. and maintaining weight – or not. Find something that you love to do and do it!
How much can you lose by hiking two hours a week? Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 992 cal 3968 cal 51. it is a new life choice so you should choose something that you can see yourself doing for years to come. weights. I promise that you will want to KEEP exercising. yoga.
and I mentioned smoothies – you know the fruit ones you’re seeing all over the place – in the grocery stores and specialty shops – the ones that are marketed as good for you? Long story short. does not necessarily mean that it’s true (V8. Sometimes we think things are healthy for us. a good friend of mine and I were discussing nutrition and health yesterday.Educate
Just because they TELL us these things are good for us. you’re just going to have to learn about food and nutrition. he was incredibly surprised to hear that these sugar bombs were not. Take the salad. “But they’re fruit!” he said. Knowing WHAT you’re eating is just as important as HOW MUCH. God help you if you decide to add cheese and imitation bacon bits. For example. good for a body. To which I replied.”
. Other examples include store-bought granola (which is often loaded with sugar and/or corn syrup). You may feel that you are eating healthy by choosing a salad but if you top that salad with thousand island or ranch dressing you may as well be eating fried chicken. in fact. for example. contains 620mg – about 25% – of our recommended daily sodium intake). energy bars (which also often include sugar and/ or corn syrup) and pita chips (which really aren’t much healthier for you than Doritos).37 lbs
If you want to lose weight. “Eat an apple. when in fact they are not.816 cal 25.
How much can you lose by making your own granola? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 1708 cal 6832 cal 88.
There are many healthy alternatives out there that you have probably never even noticed or.
How much can you lose by switching from 2% Cow‘s Milk to Almond Milk? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 461 cal 2000 cal 24. Try yellow. you will also find Eat a Rainbow. hemp. white. Here are some ideas. and other veggie-meats.” Don’t be afraid to let go of your old ways and try something new. Soy.8 lbs
helps to ensure that you are getting a full spectrum of important nutrients (while “prettying up” your plate). and almond milk all have a delicious flavor of their own – making them a yummier. if you have. rice. Varying your diet tantalizing as well. So are veggie patties (there are many to choose from). Make sure to look at the packaging (if there is any).000 cal 6. Make sure that your veggies are not all one color. that we do not see the ones which open for us.
. while many of these items are better for you.Go ahead. Try the alternatives. That’s because we really shouldn’t be drinking milk as adults (ever wonder why so many people are lactose intolerant?). and orange fruits and vegetables. oat. Eat a Rainbow Remember that you should be “eating the rainbow”. Consider Vegan Vegan cheese is actually pretty good believe it or not. healthier. red. some do contain high
amounts of sodium so you will want to keep that in mind while you are doing your shopping. but we so often look so long and so regretfully upon the closed door. passed up without a thought. green. try
Alexander Graham Bell once said. While this will ensure that you are getting a full spectrum of important nutrients. Different color foods conthat your food looks a lot more tain different nutrients. substitute to their dairy-based brethren. “When one door closes another door opens. You might end up missing something. Check out the “Milks” We are one of the only cultures that still drink milk as adults.
you can also lose between 6 and 10 pounds every time you detox.Drink yourself
Detoxification is good for you. While one may work for you another may not. Not only can you cleanse your body of chemicals and pollution. Try different diets out and see your doctor before starting any detox program.
Fasting. the author of “Lose Weight. and Detoxing for Life” which can direct and guide you on this one. the more you will. There are many ways that people go about detoxifying their bodies. others find that a couple days here and a couple days there works better for them.How to get rid
Here’s a disgusting thought for you: There are some people that carry up to an extra 15 lbs of this mucous waste. but the master cleanse basically consists of lemon water mixed with maple syrup and cayenne pepper (sound bad? It’s really rather tasty). Well I’ll tell you. For example. The pollution in our air. While some choose to cleanse for weeks at a time. fat and chemicals in your body – and your intestines – you should probably detoxify. Some Of these detox diets may work for you whereas others may not. eat. performing an informal survey of 141 people who had completed the Master Cleanse diet. some people choose to go on a juicefast. While they all gained about 6 pounds back on average. “Now how does that happen” you ask. 134
Of Toxic Waste
Another very popular detox diet is the Master Cleanse or Lemonade Diet (Robin Quivers lost 70 pounds on this one).
Cleanse your body while losing weight. water. all the chemicals we breathe. How much can you lose? Well Peter Glickman. our modern environment is so full of this stuff that our bodies just can’t keep up. Not to go into too much detail. Bottom line? Unless you want a bunch of extra mucus. Of course the more you have to lose. According to his findings. it surrounds any dangerous materials with mucus and fat and sets it aside where it can’t do any major damage. Have More Energy & Be Happier in 10 Days” set out to answer that question. and sleep with builds up in our bodies. There is a great book called “Juicing. While our bodies detoxify naturally as well. the survey also found that people tended to eat healthier after completing the cleanse than they had prior to their detox adventures. Because (among other duties) or body works to protect us. and food. women lost about 12 pounds while men lost about 16.
Vegan Cheese instead of DairyBased Cheese. Eat from the tree. milk clocks in at about 31mg. Olive Oil has been shown to reduce bad cholesterol and raise the good unlike butter which is little more than concentrated milk. Additionally dairy really isn’t that good for you – weight wise.
.Eat from the tree
Not the cow
Adult human beings really aren’t meant to eat dairy. Rice or Soy Milk instead of Cow’s. While your tummy will thank you. you will lose weight as well. Our digestive system simply hasn’t evolved to withstand the lactose bomb. While Olive Oil has 0 cholesterol. Additionally. Choose Olive Oil instead of Butter.
The average American consumes 152 pounds of sugar per year. Imagine how much you could lose if you cut it out?
We all know that eating too much sugar is bad for us, but how bad is it really? Here‘s your answer: Sugar has been shown to have a strong hand in diabetes, gum disease, lowered immunity, depression, hyperactivity and/or mood swings, liver and pancreatic disease, premature aging, eczema, kidney disease, osteoporosis, poor absorption of minerals, and of course, obesity. Good enough reason to cut down? Apparently, it‘s a good idea to avoid artificial sweeteners as well. While they are generally toxic to your body (and banned in many countries), they are also no better for weight loss than sugar because your body really doesn’t know the difference. According to a study performed by the researchers at Purdue University, rats on diets containing the artificial sweetener saccharin gained more weight than rats given sugary food. Why that is they have
yet to discover but they suspect that since our taste buds perceive sweetness without actually receiving it, the body responds in an unnatural way. Choose natural sweeteners with a lower glycemic index such as Agave Syrup or Stevia. While these are also good for you, you really won’t notice the difference. Also, remember that you will probably want to put your sweet-tooth in check. The sweeter the foods we eat, the more desensitized to sweetness that we become. As a result, the less sugar we eat, the sweeter natural foods will taste to us. Choose sugar (and artificial sweetener free) cereals and beverages that do not contain sugar and sweeten your food yourself. While this allows you to choose what type of sweetener you‘re using, you’ll probably use less as well. Remember that every thin choice counts. Something as simple as this can really help you to lose weight – while cutting out a substance that is generally unhealthy for you.
Stevia Plant: Choose natural sweeteners with a lower glycemic index.
How much sugar do you put in YOUR body every year?
Many common soft-drinks contain about 13% sugar. Given average American per-person soda consumption. you can lose over 20 pounds a year just by cutting out this beverage.
acne. and maintain. alkalinity is through the addition of alkaline food into your daily diet. Not surprisingly. Sugary foods such as orange juice. or acidosis. without even realizing it. In addition to weight problems. “you’re acidic. of my body was a strange and foreign concept. After a few seconds he removed it. my digestive system was “just not right” and it seemed that I was getting sick more often than I used to. and honey lead to the overgrowth of yeast and fungi inside the body which then makes us feel bad in any number of ways.
The best way to get oil off your driveway is to pour coke on it. Imagine what acid does to your body!
. Aim for 70% to 80%. arthritis. and create a healthy inner environment. our normal everyday American fare contains huge amounts of acid. and drastic improvement. I was tired.356 on the pH scale). After listening for a time. High protein foods like eggs and meat are also very acidic. pH does matter. Apparently. showed me the dark orange paper and said. many people nowadays suffer from over-acidification.” While at that time the acidity. Only then will your body be able to restore its ideal pH. get rid of acid wastes. That’s because Acid is corrosive. fatigue and heart attacks. digestive issues.Get a
PhD in pH
While we don’t often consider or even realize it. toast. our bodies are continuously fighting to neutralize the excessive acid and to retain a healthy pH balance (7. The best way to restore. overacidity can lead to other health conditions such as allergies.
Several years ago I visited a naturopath because I was feeling slightly under the weather. I became a convert. after a few months of guidance. or alkalinity. he pulled out a little piece of paper and told me to put it in my mouth. As a result.
3 +6.0 Sprouted Chia Seeds +28.3 Flax Seeds +1.1 Avocado (protein) +15.5 +14. ripe -10.1 Fennel Seds +1.5 Marine Lipids +4.5 Horseradish +6.6 Brazil Nuts +0.0 +27.0 Red Radish +16.5 Shave Grass Sorrel Soy Sprouts +21.5 Lima Beans +12.9 Mandarin Orange -11.6 Buckwheat Groats +0.3 Pumpkin Seeds +5.6
.7 +22.7 Wheat Grass +33.9 Pineapple -12. fresh Dandelion Dog Grass Endive. Sour +3.health
The pH of some common foods:
Healthy Alkaline Foods – Eat lots of them! Vegetables Alfalfa Grass Asparagus Barley Grass Brussels Sprouts Cabbage Lettuce. ripe Red Cabbage Rhubarb Stalks Savoy Cabbage 148 +29.7 Italian Plum -4.7 Rutabega +3. ripe -7. harvest +8. then air dried) +26.8 White Cabbage +3.6 Sesame Seeds +0.5 Soybeans.2 +13. ripe -7.4 Watercress +7.5 +22.2 Tomato +13.1 Spinach.5 Cherry.5 Soy Nuts (soaked soy beans.1 +0.0 +2.1 Potatoes +2.2 +4.2 +2.1 Red Currant -2.3 +8.6 Rasberry -5.6 Grapefruit -1.3 Zucchini +5. for cleansing only or with moderation) Apricot -9.0 +5.0 Soy Flour +2.7 Fig Juice Powder -2.4 Straw Grass +21. harvest Green Cabbage Mar.2 White Beans (Navy Beans) +12.1 Summer Black Radish +39.5 Sprouted Radish Seeds +28.5 Cherry.4 Peach -9.5 Tofu +3. fresh French Cut Green Beans Garlic Green Cabbage Dec.8 +13.1 +3.3 +28. harvest Kamut Grass Lamb’s Lettuce Leeks (bulbs) Lettuce Onion Peas.) +13. fresh +12.3 +1.1 Blueberry -5. fresh Cauliflower Cayenne Pepper Celery Chives Comfrey Cucumber.1 Flax Seed Oil +3.5 Mango -8. unripe +4.6 +14.5 Caraway Seeds +2.4 Rose Hips -15.7 Grape.7 Pear -9.3 +1.6 +4.5 Bananna.5 +6.5 Sunflower Seeds +5.8 Black Currant -6.1 +0.9 Limes +8.0 White Radish (spring) +3.2 Date -4.7 +11.3 Carrot +9.3 +4.8 Lentils +0.5 +11.6 Fresh Lemon +9.3 Cumin Seeds +1.5 Cranberry -7.7 Olive Oil +1.5
Spinach (other than Mar.3 Cantaloupe -2.4 Gooseberry.5 Granulated Soy (cooked grounds soy beans) +12. fresh Peas.0 Foods you should only consume moderately Fruits (In season.7 Orange -9.4 Turnip +8.4 Borage Oil +3.4 Wheat Kernel +11.2 Evening Primrose Oil +4.2 +3.5 +31.0 Spelt +0. Mar. Sweet -3.5 +29.1 +18.7 Beet +11.1 Bananna.6 Coconut.8 +7.1 Almonds +3.2 Papaya -9.8 Kohlrabi +5.0 Currant -8. fresh +0.
0 -38.1 -8.6 -9.5 -10. sweetened Fruit Juice.1 -16.Strawberry Tangerine Watermelon Yellow Plum Brown Rice Wheat Hazelnuts Macadamia Nuts Walnuts Fresh Water Fish Coconut Milk Sunflower Oil
Unhealthy Acidic Foods – Try to avoid them Beef Chicken (to -22) Eggs (to -22) Liver Ocean Fish Organ Meats Oysters Pork Veal Buttermilk Cream Hard Cheese Homogenized Milk Quark Rye Bread White Biscuit White Bread Whole-Grain Bread Whole-Meal Bread Cashews Peanuts 150 -34.5 -18.5 -1.4 -8.4 -26.0 -3.0 -17.9 -26.5 -6.8 -25.5 -17.1 -8.0 -4.9 -12. packaged.0 -11.5 -19.0 +1.3 -3.0 -4.8 -1.5 -7.0 -9.4 -14.0 -3.5 -6.5 -10.6 -12. natural Liquor Tea (Black) Wine Miscellaneous Canned Foods Microwaved Foods Processed Foods
-16.7 -38.6 -3.8
Pistachios Butter Artificial Sweetners Barley Malt Syrup Beet Sugar Brown Rice Syrup Chocolate Dr.3 -15.2 -8.4
.5 -9.9 -18.1 -1.6 -18.6 -9.5 -6.2 -39.2 -36.5 -9.0 -20.7 -27.7 -24.0 -35.0 -3.0 -5.8 -9.3 -12. Bronner’s Barley Dried Sugar Cane Juice Fructose Honey Malt Sweetner Milk Sugar Molasses Turbinado Sugar White Sugar Ketchup Mayonaise Mustard Soy Sauce Vinegar Beer Coffee Fruit Juice.1 -2.4 -12.
.Don’t always trust your scale. How you FEEL is your greatest measure of success.
You get the picture. Keep in mind that adults should get between 7 and 9 hours of sleep per night. Sleep deprivation thwarts weight loss attempts on two fronts. 63% of Americans don’t get a full 8 hours of sleep every night and 31% get less than 7 hours on week days. Dreams are good for you!
Sleep deprivation leads to increased appetite and a decreased feeling of fullness.
In Your Sleep
When sleep deprivation occurs there is an increase ghrelin (the appetite hormone) and a decrease in leptin (the full hormone). If you’re waking up tired. For example. Not only are you hungrier. Don’t watch TV right before bed-time. make the time for sleep. then you’re probably not sleeping enough. What’s interesting about this is the fact that the overweight or obese individuals (73%) reported less time in bed than those who were of a normal healthy weight So how does this work? Sleep plays an important role in two appetite-regulating hormones: Ghrelin and Leptin. try to figure out why you’re not sleeping well. Leptin lets the brain know when the body is full – decreasing appetite. if you eat before bedtime. but you don’t feel full when you should either. According to the National Sleep Foundation’s (NSF) Sleep America Poll. take a bath.Lose weight
Oddly enough it seems that sleep is really important predictor of weight loss success and guess what – we’re not getting enough of it. Whereas Ghrelin is responsible for increasing appetite.
. try drinking chamomile or valerian tea (natural sedatives) and get some exercise (people who exercise regularly have a better quality of sleep). you should stop that behavior immediately (you should actually stop that behavior immediately anyways). If you have problems with sleeping. Most importantly.
stomach cramping and bloating among other pleasant side effects. nuts and seeds. Additionally. fruits. giving your body time to adjust. make sure to drink plenty of water to increase efficacy of the fiber that you are eating. They also “stick around longer” making you feel full for a longer period of time. it takes longer to eat as well. While men should eat 30 to 38 grams of fiber a day. As a result. Make sure that you’re consuming whole foods however – usually canned products don’t contain the same amount of fiber as their unprocessed cousins. Finally. a highfiber diet has been linked to lowered cholesterol levels. women should eat 21 to 25 grams. Don’t overdo it! Too much fiber can lead to an excess of intestinal gas.
. weight loss among other benefits.Don’t
won’t over-eat because your body has not had time to determine that you are full. This means that you
Choosing whole grain over white bread and fresh fruits and veggies over their canned cousins can go a long way toward helping you to meet your daily fiber goals. says the Mayo Clinic. Why is this? Apparently high-fiber foods tend to be lower in calories than other foods. since fiber takes longer to chew. and yes. fibrous foods keep you from pigging out. it’s suggested that you add fiber to your diet slowly. Bottom line. veggies. Suggested sources of dietary fiber include whole grain products. legumes.
While we all know that Fiber helps with digestion and the detoxification of our bodies but did you know that it also has other benefits as well? According to the Mayo Clinic. normalized blood sugar levels.
Don’t attack your food! Many people think of their second helping while they are still on their first. Take time to consider how you approach eating.
each American should now walk or vacuum 1 hour 10 minutes more every day than we did in 1977. you will be less likely to overdo it in the future. but apparently that’s not the only way in which salt works on the waistline. Cumin. After a couple of weeks your palette will once again become sensitive to this substance and. corn-syrupy sodas instead of water or some other innocuous beverage. Staples include Basil. Rosemary.Omit the
Unless you have chronic low blood pressure or another condition that requires that you consume salt. If you think you’re going to miss salt. Oregano. According to professors Dr. says the American Heart Association. While increased sodium intake has been linked to high blood pressure. some herbs and spices can actually help you to lose weight. as a result. we’re getting fat because we choose to drink sugary. Ginger. You will never have to worry about putting too much pepper on your food. Additionally.192 cal 29 lbs
Stick with pepper! Whereas salt isn’t even a food product – it’s a mineral – pepper is derived from a tree. Instead of flavoring your food with salt. Of course. We all know that salt causes us to retain water. and Turmeric have all been shown to speed up your metabolism and increase weight loss. Cayenne. as a result. In order to offset this. Pretty simple. Bottom line? Salt makes you really thirsty and. Many of our foods naturally contain sodium anyways so the shaker is just an unnecessary additive. Heikki Karppanen of the University of Helsinki and Dr. and heart disease. it has also been linked to obesity as well. and Garlic of course. In fact. high cholesterol. American’s increased intake of sodium since the 70’s has caused a progressive increase in thirst which coincides with the 135%
increase in our intake of sweetened beverages (about 278 calories per person per day). try to cut it out.
How much can you lose by cutting out the salt? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 1946 cal 7784 cal 101. Eero Mervaala of the University of Kuopio in Finland. you won’t. Cinnamon. this has yet to happen. some claim it’s actually good for you!
. consider using herbs and spices.
Some natural foods are better for you than others. red skinned potatoes are better for you than white and yams or sweet potatoes are the best hands down!
. For example.
that’s less than the average folks. personal computers.babybites. Additives. Well it’s been one year and counting and still nothing. Especially considering that this food really just isn’t very good. how much can you lose just by cutting out the fast food? Assuming that you eat the equivalent to a cheeseburger and a large fry (this doesn’t even include the coke) twice a week . computer software.
after one year
How much can you lose by cutting out the fast food? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 1390 cal 5560 cal 72. Joann Bruso. www.6 lbs photos: Joann Bruso. Can you tell a difference? Shocking isn’t it? Nutritionist and blogger. This reminds me very much of the uneaten Taco Bell burrito that a dear friend of mine and his buddies have been
mailing back and forth to one another for the past 10 years. and other Frightening facts aside. Americans spend more on fast food than on higher education. or new cars – you could lose 20 plus pounds over the next year. Not bad. Apparently the box hasn’t been opened for quite some time but all parties attest to the fact that the burrito was “intact and mold-free after at least a year. fat. preservatives.280 cal 20. maybe this will help. decided to see just how long it would take for McDonald’s food to go bad. Not like McDonalds and not like food gone south either.Slow down on the
Well if you needed a little motivation to help you to overcome your fast food habit.” Scary.info
. This child’s delight still shows no sign of decay – with the exception that now it smells like…(are you ready for this?) nothing.
Dark chocolate is good for you! Eating dark chocolate has been linked to lowered cholesterol and blood pressure levels as well as increased serotonin levels among other benefits. Feel free to indulge a little with this one!
7% of male and 25. seeds. fruits.4 pounds
Eat a diet that consists of at least 50% raw foods.0% of female subjects. raw foods also burn more calories in digestion than cooked or processed foods – meaning that your food itself is helping you to lose weight. They found that the average weight loss for men and women who ate a raw food diet was 9.9 kg (21.4 lbs) respectively. nuts etc. Salads are delicious.The raw
Research performed by the folks at the Institute of Nutritional Science Justus Liebig University of Giessen. we do know that a mostly raw food diet will help to keep you healthy and thin. veggies.
How may pounds can you lose by going raw?
21. and “raw soups” are pretty amazing too. Germany further confirms this belief. While they caution against maintaining raw food diets for long periods of time. it is generally understood that short term raw food diets are pretty good for you. Remember. That means uncooked veggies. Additionally. avocado is yummy.
Your diet should be about 50% raw. While raw foods such as fruits.5 kg/m2) in 14.8 pounds 26.8 lbs) and 12 kg (26.
. Bugs Bunny. just because you’re eating raw doesn’t mean that you have to go around chewing on a carrot like Mr. body mass index (BMI) was below the normal weight range (< 18. Odds are that you’ll find “going raw” to be pretty easy – and delicious too. and nuts help you to lose weight because they are low in calories and detoxifying to your body. Visit a raw restaurant near you to get an idea of just how good raw can be and try out some raw recipes. While there is much debate as to whether a total raw food diet is the best way to go.
this isn’t a result of genetics. We like to eat what we like to eat. Heart Disease. it can be enjoyable!
We human beings are famously habitual. so we get that. Okay. We like our habits. Obesity. This is the way we do things now. live that way. and High Cholesterol is running rampant in
. Soon enough you will be that person. It’s a good thing – especially if your current habits are unhealthy. Scary. While this is not in and of itself a bad thing – we did develop habits for reasons of optimal survival. No. imagine if the entirety of humanity went about its day without any routine in place whatsoever – it is bad that we Americans have developed such terrible eating habits. Among westerners. High Blood Pressure. or acting the way that you want to act in order to make a change – even if it feels a bit uncomfortable. Even worse (and despite the fact that we try to console ourselves by arguing that DNA has a hand in this).Start
this country. it’s really not as hard as you might think. They say that creating a new habit only takes 30 days. survival mechanism). that will become your new habit. and choose those actions naturally – out of habit. If you do something for 30 days. We have preferences that have been developed through years and years of acclimation and training. In fact. that doesn’t mean that creating new habits is a bad thing. wear what we like to wear and do what we are accustomed to doing. Americans have a higher rate of obesity than any other culture or country. Diabetes. living the way that you want to live. Sometimes you just have to practice being who you want to be. Four out of the top ten illnesses are related to diet and inactivity. Remember that you have the power to reprogram yourself – believe it or not. no. While we naturally shy away from creating new habits (again.
All you have to do is flip a switch!
Choosing to make healthy choices in your life is just like turning on a light.
For example. think before you eat and remember that food is fuel.
. as a result. When you take in more than you use. Eating.
Associate food with
Keep in mind that fat is just a way in which our body stores energy or fuel.
Consider the associations that you place on food. Make sure that you aren’t eating because you’re bored or depressed.Choose what you
Most everyone associates different foods with different feelings. Find another activity to keep you occupied instead (gardening is a very big moodlifter for example). Ask yourself why you want something that really isn’t good for you. not a treat. It’s our batteries. It should not be your enemy – and it should not be your crutch either. For instance. you gain more weight but when you use your fuel through exercise or a reduced calorie diet. This is where psychology. You probably have positive associations with that food and. Before you indulge. ask yourself how long you will have to work out in order to burn those 800 calories. Remember that food is fuel – not a treat and. Try to create negative associations with food that’s bad for you. Think of food in a different way. you lose weight. should be nourishing both to your body and to your mind. choice-making. consider how you will feel after. before you eat a piece of cake. perhaps there was a certain treat that your parents used to give you when you were young or a certain candy that you used to buy during the holidays. and the food that you eat. and introspection come in. Develop a healthy relationship with your food. frankly. find yourself wanting to eat it. we give food more meaning than it should rightly have.
While you may have positive associations with cake. You don’t have to eat a piece of cake every time you feel down. not every piece of cake is your childhood birthday cake.
What’s on your mind? Why is it we will go around thinking about hamburgers but we don’t go around thinking about asparagus? Why is it that we have ‘bad food’ on the brain? When you find that you have food on the brain.
. try to think of something else or find an activity that will occupy you until the craving passes.
and your habits can be tough but you don’t have to do it alone. you will find someone who is more than willing to be your diet partner. Support one another. you can count on your partner to work you through it. have fun. Also. Last but not least.You don’t have to
You didn’t think you would have to go it alone did you? Undertaking a new endeavor such as changing your life. it’s just more fun when you have someone to share the experience with. or both. Your get-fit partner may have ideas that you don’t and vice-versa. and celebrate your victories together!
The Buddy System works!!
. two heads are always better than one. Team up! I guarantee that. If you’re feeling a little less than dedicated or having a difficult time overall. exercise partner. In other words. Not only is it easier to reach your goals when you have someone to support you – and to give your support to – apparently the success of one determines the success of another as well. the percentage of weight loss for an individual was greater if his or her partner lost at least 5% vs. your diet. less than 5% of their baseline weight. if you ask around. if your partner loses then you will lose too – something to keep in mind when you are choosing a partner.
Go it alone
According to a study that was recently published in the Archives of Internal Medicine.
Remember that some people are just naturally thinner than others. We all have different body shapes so be realistic – and happy with yourself as you are! Feel Good!
You can even put your own face on the picture. Get a picture of yourself at the size you want to be (no matter what age it was) and put it somewhere prominent such as your bathroom mirror or refrigerator door.
Don’t underestimate the power of imagery!
While this will keep you motivated to lose. Alternatively. Know that this is what you will become. you can call upon seasons past. Motivational tools really can – well – get you motivated. cut out a realistic magazine picture and post that instead. No matter how long ago it was. While you may not be able to imagine what you will look like once you reach your ideal weight.
It is important not to underestimate the value of motivational tools. you did maintain a healthy weight once upon a time. Imagine yourself thin. A favorite motivational tool of mine is imagery. See it. If you have always struggled with your weight. it will also remind you that you WERE thin once. there are even some websites out there that will create a virtual picture for you.
.Keep in mind that whatever you are on may be adding to your weight gain. This is weight that you won’t be able to lose so take that into account when you’re setting your weight loss goals.
Can you really lose weight just by bringing your lunch to work? Well sure you can! Bringing your own lunch to work is a good idea for lots of reasons. bring a blanket and have a picnic. once everyone sees just how delicious and healthy your meals look. and
Instead of buying a burger and fries or sub sandwich.
How much can you lose by bringing your own lunch to work? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 1750 cal 7000 cal 91. Second.000 cal 26 lbs
. when you make your own lunch. your “going-out-to-lunch” work friends will probably start bringing their own lunches too. given that a home-made turkey sandwich and an apple contains about 350 calories less than the 12 inch sub and small bag of chips that you would normally choose as your lunchtime fare. While many of us don’t take too much notice. Have fun with it! Find a grassy area near work. If not. While a home-made turkey sandwich and apple clock in at around 300 calories. I guarantee it will be a lot more fun – and relaxing – than sitting in a noisy restaurant eating bad food. a 12 inch sub and bag of chips contain around 700 calories. This means you can choose to have a lunch that consists of low-fat organic lunch meat. veggies. there really are quite a few people in the workplace who choose to bring their lunches to work. you get to choose what you’re eating. and breads these days. organic fruit. bring your own lunch. First. you’re probably better off just making it yourself.Bring it
whole-grain bread rather than one filled with the questionable additives and preservatives that they put in meats. you might make some new friends or start an epidemic. Third.
You can lose 8 to 10 pounds per year just by washing and waxing your own car.
Give it a try and see what works for you.952 cal 8.5 lbs Male 720 cal 2880 cal 37. Tomatoes are much more precious when you grow them yourself – as are peppers.it„s also a great way to make sure that your food is healthy and free of pesticides and other chemicals. garlic – you get the picture. lettuce. Guaranteed – you will never look at veggies in the same way again!
Another great way to start eating better is with a home garden. gardening ensures that you actually DO eat your veggies. Of course there are other benefits as well.Grow your
that they will not go to waste like your store-bought veggies. organically grown taste test can attest to the fact that organic is yummier hands-down. If you think your garden is too small. For example. cucumbers. If you spend just 2 hours a week in your garden. Anyone who has ever taken a conventionally vs. you will lose an extra 8-10 pounds every year – and that doesn’t even include how much you’ll lose on account of your increased veggie intake (or the fact that you will probably spend much more than 2 hours in your garden). gardening actually DOES qualify as exercise. think again. There are many options for small space gardening. Also. I guarantee
How much can you lose by gardening every week? Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 576 cal 2304 cal 29.440 cal 10. While growing your own herbs and veggies is really very good exercise – as well as fun and satisfying in ways that you could hardly imagine .7 lbs
Set your goal!
Go and buy yourself a piece of clothing that you ultimately want to fit into try that piece of clothing on every couple of weeks or so.
. While this is a great way to motivate yourself to “keep at it”. it’s also a good way to track how you’re doing.
It‘s an uncomfortable that is filled with hope. every time I visit a new place I feel a bit uncomfortable – be it Rome or Arkansas – but it‘s a positive uncomfortable. As an added benefit. For example. While it may seem a simple method. This is how you should feel about the “uncomfortable”of weight-loss and lifestyle change. Why spend thousands of dollars (and unnecessary risk) on a surgical procedure such as the Lap Band that will make you feel uncomfortable and eat less when you can just buy a pair of jeans that are a size too small for you? Either way you will not want to eat as much as normal. do you wear roomy pants so you can eat more? Where does your belly fit into the equation? Are you over or under the rim? Try this: buy pants that are a size too small for you.
. and a multitude of other “make your heart shine” kind of emotions. excitement. this is yet another thin choice that can help to keep you motivated – and conscious – of your weight loss goals 199
So back to the idea of feeling uncomfortable… While we automatically take a step back and cringe at the idea of feeling uncomfortable. It‘s not a bad uncomfortable – it‘s a good uncomfortable In that vein. feeling uncomfortable is not necessarily a bad thing all the time. let‘s just take a moment to consider your pants (Yes.Think
How do they fit? Do you make a point of wearing loose pants just so that you can go about your day feeling a bit more comfortable? Even worse. getting them a size too small will also curb your appetite (ever try porking out in a tight pair of pants?). your pants). This will keep you feeling just a little uncomfortable which in turn will motivate you to lose the weight that you will need to lose in order to fit comfortably into your own clothes.
You can lose 17 to 21 pounds per year just by cleaning your own home.
and doing the cooking yourself. get up on your feet. rolling up your sleeves. there are other weight-loss benefits associated with cooking at home. and have a little fun. we humans just happen to love our salty. fatty foods. get creative. that if you began to cook your own food every-day (just an hour folks). we actually burn calories while we eat. healthier oils. So many calories in fact.). Also. you‘re cooking. you‘ll be much better off cutting out the middle man. Secondly.888 cal 20 lbs Male 1680 cal 6720 cal 87. raw. After cooking the food. have you ever noticed that you‘re “just not as hungry” when you do your own cooking? It seems as though something about the process of cooking quells the appetite quite a bit. unless you‘re frequenting health-food. cooking healthier requires all sorts of stuff that most restaurants simply just don‘t want to pay for (better herbs.360 cal 25 lbs
. and how.
How much can you lose by cooking your own food? Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 1344 cal 5376 cal 69. fresher veggies. you would lose 20-25 pounds over the course of a year. sugary. organic meats etc. While cooking at home does allow you to learn about your food and make healthier choices. For one. or vegan restaurants. Not bad. Why shouldn‘t they be? They want people to come back right? They want the food to taste good right? Unfortunately for chefs who would prefer to cook with the heart and waist in mind.
It goes without saying that cooking your own food is a pretty good idea.Cook your
Bottom line. it‘s also a good way to burn calories. you‘re really not in the mood to “dig into it” like a swine at a trough. Aside from helping you to lose weight because you actually get to choose what. salt and sugar – and the portion sizes are about twice as big as they should be – nutritionally and materially speaking. We all know that food cooked at restaurants is laden with fat.
but it also makes you sweat – a pretty good weight-loss combination.Turn the heat
Ever wonder why people who live in hot countries are naturally thinner than those who live in cold areas? Not only does heat curb your appetite.
0076 cal 125. they will also keep you from serving yourself – and eating – too much. how much food you eat. As a result.
How much can you lose by using a smaller plate? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 8463 cal 33. “It is the eyes that predict how full you are going to be. you will want to keep the food off the table so that you won’t reach for second helpings. servings were increased when participants were given a larger serving spoon.Size
ally. researchers found that people served themselves 31% more food on average when given a larger bowl. even if you are using a smaller plate.7 lbs
. we feel more satisfied with a small meal when it’s served on a luncheon-size plate instead of a dinner plate and serve ourselves less when we are given a small spoon. That said.852 cal 44. In a recent study published in the American Journal of Preventive Medicine.
Here’s another simple Thin Choice – Use a smaller plate.” researcher Brian Wansink says. While smaller plates more accurately represent how much you should be eating. and ultimately. Addition-
Using a smaller plate will help you to control portion size – and keep you from over-eating.
.You can lose 18 to 22 pounds per year working on DIY projects.
25 lbs Male 1524 cal 6096 cal 79.388 cal 18.Take the ‘work’
Out of Workout
Why is it that everyone likes to rent bikes when they are on vacation.248 cal 22. their bikes will go neglected for months? Living a healthy life also involves living a happy life. you may also find that you feel better – and become thinner – as a result. but once they get home.64 lbs
Make time for fun in your life. riding your bike on the weekends. Add fun to your life. There is no reason why you shouldn’t treat every day like a vacation. Consider your everyday a vacation.
How much can you lose by riding your bike every week? Female Per Week Per Month Per Year Approximately How Many Lbs Per Year 1219 cal 4916 cal 63. What are the things that you do while you are on vacation that you never make time for at home? Taking a walk after dinner. While adding these activities to your life will improve your overall well-being. visiting the farmers market? Try to rethink fun.
Second. Surround yourself with people who have the same health goals and aspirations as you do. it’s probably a good idea to get to know these healthy vegan folks a bit better. The people in our lives can either inspire – or thwart – our attempts at achieving – well anything. While I’m sure the burger and fries would be yummy enough. Likewise. don’t be afraid to make new friends. Lastly. Go with the vegan. healthier. and keep an open mind about
Take a page from the books of those who inspire you!
. let’s just say you’re at work and there are two groups of people going to lunch. Not to say that you should give your couch potato friends the boot. you would most likely surround yourself with musicians and. lifestyles. if you’re lucky. What should you do? First. if you wanted to become a rockstar you wouldn’t surround yourself with accountants. You’re changing your life right?
Scenerio: You want to become a rockstar.Choosing the right friends
Can help you lose weight
other. but you should probably find some non-couch potatoes to hang out with as well. in addition to playing your heart out. anyways. remember that you might actually LEARN something from these folks – and hey – vegan food is actually pretty good. For example. One group of people is heading down to the local burger joint while the other group is opting for healthier fare at the new vegan restaurant. you’ll probably hate yourself for it after and. if you want to lose weight and get healthy. you probably shouldn’t hang out with couch potatoes. successful musicians – preferably rockstars.
One small study found that individuals who ate a piece of bread with a small amount of vinegar felt more satisfied that those that didn‘t. yeasts. Betaglucan has been shown to decrease total cholesterol levels as well help to regulate blood sugar in
Apple Cider Vinegar
While there is no conclusive evidence that Apple Cider Vinegar can help with 216
. Whereas one study concluded that 5-HTP reduced the total number of daily calories without any effort to lose weight. 5-HTP has long been believed to improve mood and curb hunger cravings. Clinical trials have supported the theory that 5-HTP can effect weight loss and satiety. it can cause side-effects such as cramping and diarrhea and should not be used by individuals who have intestinal problems such as Crohn’s disease or ulcerative colitis. fungi. B-12 is now available in pill and powder forms. Preliminary results are promising. bacteria. B Vitamins have been shown to decrease anxiety and depression as well as increase energy. many people swear by it. Whereas Vitamins B2. B3 and B6 are necessary for normal thyroid hormone function production. This may be because vinegar has been shown to lower the glycemic index of starchy foods (making it a good choice for diabetics). helping to balance the body‘s acid/alkaline ph.Dietary supplements:
The Precursor to Serotonin.
Also known as “stress vitamins”. Vitamin B-12 has long been used as an energy booster.
Most often used topically.
The Good & the Bad
weight loss. producing a laxative effect. It has also been suggested that Apple Cider Vinegar may have an alkalizing effect on the body. While Aloe is often marketed as an “internal cleanser”. A little goes a long way with this one. Apparently there‘s something to the hype. a second study found that the introduction of 5-HTP into a low-calorie caused users to take in fewer calories at meals. Taken in the form of injections for many years.
A soluble fiber derived from the cell walls of algae. it is not uncommon for manufacturers of weightloss products to include Aloe into the mix. and plants.
It is made by the adrenal glands from cholesterol.
Grown wild in the subtropical regions of the Americans and Africa.
. While the jury is still out on the weight loss benefits. Additionally. While more research is necessary to confirm Chromium‘s efficacy. One study found that Chromium picolinate is able to increase lean body mass in obese patients in the maintenance period after a very-low-calorie diet. supplementation with Betaglucan is generally considered to be safe. Bitter Orange has been widely used as a replacement for the now banned Ephedra. it is generally believed that the benefits are not worth the risk.
Dehydroepiandrosterone (DHEA) is a steroid hormone chemically related to testosterone and estrogen. Although the jury is still out. Chitosan is believed to prevent the absorption of fat by binding to fat molecules in the intestines. When the subjects with low CoQ10 levels were given 100 mg/day of CoQ10 significant weight loss was achieved. That said. high-quality studies have yet to confirm such significant benefits. misuse of Cascara can affect the body‘s ability to absorb important minerals such as potassium and sodium. a 2001 trial which studied a mixed herbal preparation (YGD) containing Yerbe mate‘. The jury is still out. While Bitter Orange has been shown to help with modest weight-loss. 219
A supplement which is derived from chitin found in crustacean shells.
Betaine Anhydrous is believed to help reduce fat by promoting the oxidization of lipids. In addition to increasing appetite.diabetic individuals.
A common ingredient in weight loss products. however. GLA is often deficient in individuals who are over-weight or obese. Bladderwrack has been traditionally used in the treatment of eczema. Dandelion is a natural diuretic. While several studies have found supplementation with Chitosan results in significantly greater weight loss. Cascara is one of the few herbs approved as an over-the-counter drug by the FDA. 218
A member of the willow herb family. it may also aid in weight-loss.
A common weed that grows widely throughout the northern hemisphere. it is has also been suggested that this supplement promotes lean body mass and reproductive abilities
metabolism may also improve. It also helps the body control levels of fat and cholesterol in the blood. Shown to help the body burn calories while also increasing metabolism. there are plenty of clinical trials which have shown it to be effective in reducing cholesterol levels and body fat while increasing muscle mass. Evening Primrose contains Gamma Linolenic Acid (GLA).
The most abundant mineral in the body.
Native to tropical Asia but now grown widely in the Mediterranean and elsewhere. Bladderwrack is a seaweed which can be found along the coasts of the Atlantic and Pacific Oceans and the North and Baltic Seas. given its potentially dangerous side-effects. it appears that Chromium may be a beneficial maintenance supplement. Supplementation is believed to normalize these deficiencies.
Also known as Fucus Vesiculosus. it may produce significant weight loss by decreasing the amount of water held in the body. Additional studies have shown GLA to elevate serotonin levels as well. In addition to these benefits. Dandelion should be used with caution. Not unlike other laxatives. Chromium helps the body to metabolize sugar and control blood sugar levels. an essential fatty acid. as with other diuretics.
While supplementation with Co-Q10 has been shown to have many health benefits. the general consensus is: take your Calcium. and improving digestion. Dandelion is known to produce allergic reactions in some individuals. acne. Given that Bladderwrack supplementation improves thyroid function. Be warned with this one. Cascara is a very strong stimulant laxative. and other skin conditions. one study showed that Serum coenzyme Q10 levels were found to be low in 52% of the obese subjects tested. As a result. it has been hypothesized that this plant‘s high levels of iodine may make it useful in the treatment of thyroid conditions. Guarana and Damiana found that YGD increased feelings of fullness and led to significant weight loss. While there is conflicting evidence as to whether DHEA can actually help individuals in their efforts to lose weight.
One of the most widely researched weight-loss nutrients. While researchers are still trying to discover what role Calcium plays in weight-loss and maintenance. it is generally believed that individuals with a diet high in calcium are less likely to be overweight or obese.
it is generally believed to be a safe supplement. thighs. heartburn. This effect. While more human studies are necessary to confirm its efficacy.32 lbs
A woody plant that grows in the rain forests of central and southern India. According to their study. burn an extra 70 to 80 extra calories per day. Garcinia has been shown to suppress and decrease appetite in animal trials. prevent coronary heart disease and dissolve blood clots. While more research is necessary. it is believed that the Omega-3 fatty acids found in fish oil cause the body to burn fat as fuel instead of storing it on the hips.
Derived from a small purple fruit found in India and Southeast Asia.
Made from the root of Amorphophallus Konjac. is due to the “feeling of fullness” many people feel when Glucomannan swells in the gut with exposure to liquid. That said. a combination of the two led to even more significant weight loss. In fact. this ancient Ayurvedic medicine might also reduce cholesterol levels.
A native species of South America. and often used for weight-loss and energy enhancement. Believed to stimulate thyroid hormone production. anxiety. Guggul is another supplement which has been used to increase weight loss. When using Guarana.
A resin produced by the Mukul Mirth Tree.120 cal 8. keep in mind that nausea. Guarana has the same stimulatory effect as caffeine. Gymnema Sylvestre has long been used in India for diabetes treatment because it
. while fish oil and exercise independently reduced body fat. it is believed. While there is no definitive research that proves its efficacy. Australian researchers have added legs on this claim.
Made from the dried leaves of Camellia Sinensis. apparently fish oil may help weight loss efforts as well. Green Tea has been used as a weight loss supplement for thousands of years. several individuals have reported esophageal obstruction and several countries have banned Glucomannan due to a high rate of gastrointestinal obstruction. bum and other areas of the body. and/or dizziness are noted side-effects. results to date are promising. some studies have shown Glucomannan to help in the process of weight loss. 220
How much can you lose by drinking Green Tea every day? Calories Per Week Calories Per Month Calories Per Year Approximately How Many Pounds Per Year 560 cal 2240 cal 29. trials by Japanese and other researchers have shown that individuals who drink five cups of green tea a day.Fish Oil
While there are many wonderful reasons to take Fish oil.
Spirulina has also 223
Long considered a “negative calorie” food. consumers should beware of counterfeit Hoodia products. According to Mike Adams of News Target.
Commonly used in traditionally Chinese medicine. B2.Carnitine
A natural amino acid. Due to its estrogen-like properties. Rhubarb may also cut cancer risk and benefit circulation.
Harvested from the root and dried rhizomes of Glycyrrhuza Glabra shrub. As a result. Reishi Mushrooms have long been used to combat fatigue. Kelp also contains trace minerals Selenium. studies have yet to show that supplementation with 222
. While not a “miracle pill”. Additionally. supplementation with L-Glutamine has been shown to improve glucose regulation. L-Carnitine is believed to increase energy and help with weight loss.
L-Carnitine actually makes any significant difference. immune function. cheese. some studies suggest that Pyruvate may help in weight loss. is more effective. D. findings to date suggest that adding Psyllium to your diet may make you feel fuller and reduce hunger cravings. Magnesium and Iron. Potassium. or heart disease.
Also known as Ispaghula. an estimated 80% of Hoodia products are contaminated or counterfeit. C. Other research has suggested that soy may increase your metabolism as well. the fibrous material in sea kelp called alginate may be the key to weight loss. and protein synthesis. Initial findings suggest that kelp is better at preventing fat absorption than most over-the-counter slimming treatments. a study performed by the researchers at Iowa State University showed that consumption of soy protein rich in isoflavones decreased fat storage while increasing muscle mass. it is believed that Gymnema reduces and alters the taste of sugar.
L. this supplement‘s high nutritional and protein values make it a wonderful addition to any diet. Spirulina is commonly found in weight loss drinks and supplements. That said. Found in foods such as red apples.
A natural amino acid. kidney. Until more research is available.
While more research is necessary to confirm the results. Licorice has been used for thousands of years as both a medicine and a spice. while no clinical studies support this hypothesis. Calcium. ovarian. In addition to Vitamins A. Rhubarb is believed to speed metabolism and aid in weight loss. While further studies are needed.
While Hoodia is a very popular supplement. Boron. and about 18 amino acids. build strength and increase immunity. help with weight loss. and red wine. licorice has been shown to lead to significant decreases in body fat. While Spirulina does not decrease hunger or speed metabolism. individuals who are receiving chemotherapy or radiation therapy or who have been diagnosed with hormone sensitive cancers such as breast. In addition. Also known as “sweet root”.helps the body to regulate blood sugar and metabolize glucose. body mass index. body weight. or uterine cancer should not take soy. In that vein. which have been shown to improve the appearance of hair and nails. B1. Containing 10 kinds of vitamins. there is currently no clinical research to support the claims that it does. 8 minerals. Keep in mind that licorice can have some severe side effects and should not be taken by individuals with high blood pressure. Additionally. Additionally. Pyruvate is generally considered to be safe. it is believed that this amino may reduce an individual‘s craving for sweets. make sure that you get it from a reliable source. the proposed weight-loss benefits of Kelp seem to lie in the high amounts of Iodine it contains. supplementation with L-Glutamine is not a bad idea and it is generally considered safe.
A member of the blue-algae family. it is generally believed that supplementation with other natural ingredients. such as green tea. and LDL cholesterol levels. Gymnema might be useful in curbing sugar cravings. Spirulina is also very high in protein.
Not unlike Bladderwrack.
According to researchers at Newcastle University. E and amino acids. in fact. As a result. Psyllium comes from the husks of the seeds of Plantago Ovata.
Formed in the body during digestion of carbohydrates and protein. while more studies are needed. if you are considering supplementation with Hoodia. it is believed that the increased energy and strength provided by these mushrooms makes individuals more likely to stick to their exercise and diet regimes.
Vitamin D has been shown to protect against the common cold. That said. it also aids in the manufacture of thyroid hormones which might also lead to weight loss. Among other benefits.
A fat-soluble vitamin that is derived from animal and plant sources. supplementation with Vitamin A may hold other benefits as it has been shown to reduce fine lines.
overweight people who are deficient in Vitamin D have better success in losing weight when their Vitamin D levels are increased compared to those who rely on diet alone. there does appear to be a relationship with individuals who are over-weight or obese showing lowlevels of this essential nutrient. the efficacy of Vitamin A as a weight-loss supplement is still under consideration. and lower total cholesterol and blood pressure. and lower blood cholesterol levels. Of course. Be Discerning. taking Vitamin D is advantageous for other reasons as well.
Evidence about Taurine‘s ability to aid weight loss is slim but some evidence does exist. According to a recent study performed by researchers at the University of Minnesota. and create a need for stronger tasting foods. guard against heart disease and stroke. Preliminary studies show that Taurine may help to decrease weight and blood sugar levels as well as increase skeletal muscle function. 224 225
While scientists have yet to discover the causal relationship between vitamin D and weight gain. regulate the immune system. Keep in mind that while Taurine is a naturally occurring amino-acid. and reduce the severity and frequency of asthma symptoms. many of the supplements out there contain synthetic Taurine. improve vision. aid with respiratory problems. help to absorb and metabolize calcium. While Zinc is considered to be safe.been shown to protect against hay fever.
Because Zinc deficiencies lead to a loss of taste and smell. help with allergic rhinitis. supplementing with this mineral is a good idea.
Last but not least. Knowledge really is power!
. you will find a handy Food Combination Chart which shows you how to best combine foods for nutritional optimization and weight loss. Use these to your advantage. and an Exercise Expenditure Chart. a Nutrition Chart.Workbook
How to use this workbook In this workbook you will find a Daily Food Journal. a Weekly Food Diary. the Nutrition and Exercise Expenditure Charts list the nutritional value of various foods as well as how many calories you can burn during different exercises per half hour. You will be surprised! While the Daily and Weekly Food Diaries allow you to input all your nutritional and exercise data. Try to keep track! This workbook is a really great way to monitor – and stay in control – of your progress every day. monitoring how much you eatand expend – on a daily and weekly basis. Once you get into it you’ll find that it’s actually pretty fun.
Daily Food Journal
Date: Monday Tuesday Weight: Wednesday Thursday Friday Saturday Sunday
Total Daily Calories Daily Exercise
Total Calories Burned in Exercise
Weekly Food Journal
Monday Date Breakfast
Total Daily Calories Daily Exercise
Total Calories Burned in Exercise
grape juice. bread. ice cream. rice. turnip greens. avocado. cottage cheese. milk. English muffins. green beans. seeds. pumpkin. fruits. pudding. tomato
. grains. chicken. noodles. cantaloupe. green leafy vegetables. poultry. orange juice. cheese. whole wheat bread
Almonds. cheese. kidney. cantaloupe. great northern beans. wheat germ. whole grain products
American cheese. liver. Brazil nuts. yeast
American cheese. peaches. baked beans. banana. turkey. corn. liver. seeds
Cereals. red meat. sour cream. pasta. beef liver. sodium chloride
Cheese. peas. pork. cheddar cheese. legumes. milk. peaches. tomatoes. carrots. lobster. wheat germ. tomatoes. cereals. egg. milk. noodles. spinach. collard greens. whole wheat bread. spinach. liver. pork chop. basil. vegetables
Processed foods. legumes. watermelon. spaghetti with meat sauce. vegetables. beef. oatmeal. yogurt
Vitamin B2 (riboflavin)
Beef. enriched or fortified grain products. fruits. hamburger. meats. broccoli. spinach. chicken. fish. tofu. dairy products. whole grain products
Bread. beef cubes. bread. pork. oatmeal. lettuce. bran flakes. dairy products. green leafy vegetables. papaya. papaya. liver. cottage cheese. soy beverage.Vitamins and Minerals:
Apricots. salmon. meat. tortilla. chocolate milk. broccoli. Chinese cabbage. nuts. baked beans. unmilled grains. spinach. bread. potato. kidney beans. wheat germ. vegetables. carrots. yogurt
Fresh meats. macaroni. papaya. flour. spinach. marine fish consumed with bones. oatmeal. sea foods. black-eyed peas. chicken. broccoli. nuts. yogurt
Vitamin B5 (pantothenic acid)
Animal products. sea foods. rice. peanut butter. cowpeas. legumes
Eggs. tea. wheat bran. cheese. spinach. red wine. egg noodles. green beans. broccoli. raisins. fortified breakfast cereals. meats. yellow squashes
Fluoridated water. leafy green vegetables. walnuts
Vitamin B3 (niacin)
Animal protein. fresh vegetables. yogurt
Vitamin B1 (thiamin)
Brewer’s yeast. tuna. fortified breakfast cereal. collards. halibut. sardines. dark leafy vegetables. chicken. sea foods. pine nuts. sweet potato. cheese. calf’s liver. beans. whole grain cereals
Table salt. poultry. cashews. rice. potatoes. peanuts. cottage cheese. corn. collards. broccoli. tea
Breads. pumpkin. organ meats. kale. turnip greens. cereal. milk. peas. soybeans. liver. fish. organ meats. milk. eggs. green vegetables. orange juice. nuts. whole grains
Vitamin A (retinol)
Apricots. milk. banana. cod. lentils. legumes. pinto beans. sunflower seeds. peppers. fruits. orange. yogurt
Beef. brewer’s yeast. kale. tuna. legumes. nectarines. brown rice. peanuts. dairy products. peanut butter. processed foods
Buckwheat. soft bones of fish. banana. fruits. vegetables. salt. peppers. broccoli. organ meats. turkey. bread. nuts. cantaloupe. winter squash
Nuts. potato. black-eyed peas. oats. avocado. turkey. peanuts. tuna. bread. garlic. rolled oats
Folate and folic acid
Asparagus. fish. lentils. apple. orange juice. mango. sweet potatoes.
lemons. milk. oatmeal. cyanocobalamin)
Beef. trout. meat. mango. fish.
Vitamin B12 (cobalamin. peanut butter. trout. shellfish. tomatoes. peppers. sardines. hazelnuts. spinach. soybeans. Brussels sprouts. corn oil. safflower oil. spinach. spinach. mollusks. salmon. kale. chickpeas. banana. kiwi. fortified breakfast cereal. green leafy vegetables. margarine. collards. flour products. oranges. nuts.Vitamin B6 (pyridoxine)
Avocado. peanuts. tuna
. sunflower seeds. yogurt
Eggs. chicken. fortified dairy products. green leafy vegetables. walnuts. bread. soybean oil. egg. tuna. whole grains
Vitamin C (ascorbid acid)
Broccoli. dairy products. potatoes. lima beans. peanut butter. Swiss chard. limes. liver. liver. roast beef. milk. tuna. kidney. garbanzo beans. soybean oil. starchy vegetables. pork. chicken. salmon. cereal. spinach. sunflower
Vitamin K (phylloquinone. cabbage. canola oil. mackerel. dairy products. broccoli. sunflower oil. haddock. pasta. oysters. fortified breakfast cereal. guava. collard greens. potato. meat. egg. fortified breakfast cereal. parsley. margarine. nuts. liver. tomatoes
Vitamin D (cholecalciferol)
Beef. wheat bran
Vitamin E (tocopherol)
Almonds. liver. cod liver oil. cheese. seafood. strawberries. mustard greens. bran. turnip greens. pork. K1)
Broccoli. clams. grapefruit.