Monthly Archives: November 2014

Importance of Exercise When Losing Weight

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Importance_of_Exercise

Think About All The Factors When Starting a Diet

You must concur that many people today who take the diet path to lose weight often give up even before they see the first signs of improvement. The reason for this is quite simple, these people rarely think about all the things and factors that losing weight entail. For example, and a very important thing to remember, is that you need to exercise and do other things to enhance your weight loss yield.

Raise Your Heart Rate To Burn More Calories

One of the two types of exercise that you have to include in your weight loss program is aerobic exercise. These exercises can simply be described as any activities that raise the heart rate for an extended period of time e.g. running. They are also characterized by fast breathing or the exchange of oxygen. Needless to mention, you need a raised heart rate to be able to burn more calories.

The goodness with this natural way of burning calories is that long after an hour of exercising, the body will still be burning calories at the same rate. Weight training or resistance training is the other type of exercise that you have to do. You have to have a balance of both types of exercises for effective and consistent results.

Muscles Burn Calories Faster Than Fat

Metabolism can be defined as the number of calories your body is able to burn every day during normal day to day activities. Keep in mind that muscles burn calories faster than fat meaning that you will lose weight more effectively as you also target to build muscle. Logically, it is easier and faster to burn calories when the body is active than when it is sedentary. If you really want to always be burning calories, you have to ensure that your body is in good shape and is in constant movement. When you burn more calories than you consume every day, it will mean that the fats that have been stored will be used as energy and eventually oppressed.

Exercise Will Help You Sleep Better

The other benefit of exercise for weight loss is that it wears out your body by the time you go to bed. This means that you will have a better night’s sleep, something very important because the body rejuvenates when someone is asleep. Logically, due to metabolism activities during the day, the body gets tired and lacks the time to repair but at night, it gets an ample time to recover and prepare for the next day.

An added advantage of sleep is that it makes you feel happy and when you workout and then sleep, you will have more vigor and energy in you. It goes without saying that you will have a positive mental attitude, something that is invaluable for someone who is on a mission to lose weight, a mission that requires a very positive mental attitude and dedication.

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Reasons Why You Need to Begin Exercising

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How to lose weight

Exercising Contributes to Loss of Fat

In order to maintain good health, every one of us needs to adopt a strict exercise regime. Without a clear reason or aim for the exercise however, it can be difficult to be motivated. Here are some reasons to get you started on an exercise program.

Science-based research has shown that physical exercise contributes to loss of weight. It is a way of burning fat and calories. A person who exercises burns more calories than one who doesn’t. The more exercise you do the more weight or fat you will lose.

How to lose weight

Exercise Prevents Disease

Lack of exercise is a leading cause of major illnesses and diseases including cancer, diabetes, heart disease and stroke.

Between 4 and 5 cancer and heart disease deaths are linked to an inactive life style. Diabetes automatically increases chances of developing strokes and heart attacks. Lack of exercising is a link to many diseases that are a risk to your health. To prevent this damage to your health, begin exercising today.

It improves disease.

Regular exercise is a good way of controlling and improving many severe as well as minor diseases. It also forms part of the treatment for most of them. Exercise reduces the levels of HDL cholesterol, triglyceride and blood pressure too.

Regular exercise also reduces the risk of developing breast cancer in women, prostate cancer in men and many more cancers. This is a scientifically proven fact which should motivate you to start exercising.

Exercise Will Enhance Your State of Mind

Regular exercise enhances the release of endorphins in the body. These chemicals are released within 12 minutes of working out. They give you a happy feeling and fight depression.

Levels of the chemical serotonin also increase during and after a work out. Its presence in the central nervous system increases feelings of well being and reduces depression. It also fosters better sleep at night.

Exercising Enhances Wellness

Exercise gives you a better shape and look. This is enough reason to feel good and improve your moods. It will encourage you to keep setting new limits each time you reach your already set goals.

Exercising Enhances Your Persistence

With regular exercise, your energy levels shoot up, making you more productive both at the work place and at home. This gives you room to focus on new things and work towards achieving new goals. Your persistence for exercise and other things in general is bound to increase so that you do not veer off the exercise plan. Your quest for a healthy life style will be possible because you will make exercise a lifetime goal.

Exercising Enhances Your Social Capabilities

Regular exercise boosts your self esteem so that you feel good about yourself. You will in effect look better and be comfortable with how you are. You are likely to be more active in social circles and meet new people. Your sex life will also greatly improve and is an excellent way of boosting your marriage or relationship.

With these tips, you should now be better equipped to embark on an exercise plan. You can do it at home or in the gym, whichever works for you. Choose methods of exercise that you like and work out at a convenient time for you. You should begin feeling better in no time and your body too will show it.

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Finding the Best Way to Lose Weight

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Best_Way_Lose_Weight

Weight Problems Lie in the Subtle Differences in your Lifestyle Overtime

The enormous increase in the number of diet plans and supplements, all promising rapid success, tends to be confusing. Further, they often mask the fact that the true cause of your weight problem lies in the subtle differences in your lifestyle over time.

Everyone changes at least some of their habits over time. Perhaps you exercised regularly once but cannot now due to age or injury. Maybe your diet habits have subtlety changed and you now consume just a little more of the wrong things. Over a long period of time, small changes add up.

Best_Way_Lose_Weight

Make Lifestyle Changes and Stick To Them

The way back may well lie in making small lifestyle changes, and then sticking to them. A well-known diet expert once said that if Americans simply dropped bread and butter from their dinner menu that, over time, it was enough to lose all the weight that they had gained.

Americans tend to eat much greater portions than anywhere else in the world. First time foreign visitors are astounded by the size of American restaurant portions, just as Americans are often not happy with the smaller portions they encounter as they travel.

Try to gradually reduce your portions. Here’s a great tip. After you have eaten your reduced portions, you may still feel hungry. If you can resist the temptation to go back for more for as little as ten minutes, in many cases you will find that the hunger mechanism is turned off.

Don’t Be Shy To Look For Outside Support

Another subtle way to change your diet is to leave it basically as it is, but make small changes in its makeup. Reduce by a small amount the high fat foods, and increase the amount of vegetables a little to take up the slack.

You will quickly find out if you are the kind of person that is able to make dietary changes alone. If not and you need help, don’t be concerned because you are far from alone. Don’t be shy about seeking outside support.

Seek Out Friends of Co-Workers Who Are In A Similar Situation

Support can come from professional sources. You should tend to favor the ones that make no short term or sensational claims. Alternatively, seek out friends or co-workers that are in a similar situation. It is not hard to identify candidates. If you approach them thoughtfully, you will not appear offensive and maybe will create a mutually helpful support group in the process.

Solutions that appear too good to be true are just that. Your weight loss solution needs to be based on a common sense gradual approach. It may take longer but it is far more likely to be sustainable over the long term.

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Easy 10 Minute Fat Burning Pasta Recipe

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recipe-image

I wanted to share this great tasting little recipe I have been using.

EASY 10 MINUTE FAT BURNING PASTA RECIPE:

Okay, the main idea here is to include a certain type of pasta that is much higher in fiber than regular pastas, BUT also to include several other nutrient rich foods in the process.

This makes it a VERY satisfying meal, so you don’t end up eating endless amounts of carbs, which is usually what happens when you are served a traditional pasta dish.

recipe-image

So here’s the recipe:

1. 8 oz. of multigrain pasta (I use Trader Joe’s Multigrain with Flax)
2. 1 bag organic frozen broccoli
3. 1/2 bag organic frozen peas
4. 2 boneless chicken breasts (I use organic free-range)
5. 8 oz. tomato sauce (I use Trader Joe’s sauces made from organic plum tomatoes)
6. Additional Italian seasoning if desired

Bring water to a boil then reduce to medium high heat. Throw the pasta in first for about 5 minutes, then follow with the frozen veggies for another 5 minutes or so.

Finally add, the chicken breast (which you will have pre cooked), drain the water, and stir in the tomato sauce.

This will get you about 4 servings, with each serving providing about:

36 grams protein
42 grams carbs
8 grams fat
11 grams fiber
384 calories

The only problem with this meal is it could use a bit more fat! So sometimes I’ll add a teaspoon of extra virgin olive oil after it’s finished cooking. (to the whole amount, not per serving!)

The real secret in this recipe is that we’re using a type of pasta that includes a high amount of fiber compared to the total carbs…this slows the blood sugar spike you’d get when eating regular white pastas.

And of course by mixing it in balance with the chicken and high nutrient veggies, you have a delicious, nutritious fat burning meal…

Bon Appetit!

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