Category Archives: Losing weight

Covering All the Bases: The 8 Essential Facets of Exceptional Fitness

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Ideal Fitness Program

Most people only focus on the physical aspects of health and fitness, but there are actually 8 areas we all need to pay attention to. If you neglect them, you’ll be in for a world of hurt.

Physical

Taking care of your physical health is the most obvious way to stay healthy. This includes getting into the gym and working out, eating right, and even using products like a glucose meter from a reputable company like LifeScan Canada Ltd. to check your blood sugar.

Making sure that your blood pressure is within normal range, that your heart rate is under 100, and ideally closer to 60 BPM, and also monitoring your sleeping patterns is important.

Intellectual

Find a way to engage in creative endeavors that stimulate your mind and keep it active. Try to learn something new every day.

Emotional

Your emotional health refers to your psychological state and how well you deal with your emotions. Emotional wellness consists of keeping an optimistic and benevolent view of the world, keeping a journal that you write in periodically as a form of introspection, expressing your feelings when appropriate, and working hard to maintain a positive attitude.

Spiritual

Spiritual wellness involves setting or discovering a set of beliefs or values that create a purpose in your life. This could be religious or philosophical in nature. Everyone needs a frame of reference to help guide their life choices. Defining that frame of reference explicitly will help ensure that your spiritual health is in check.

Social

Your social wellness is your ability to interact with people, respect yourself and others, and your ability to develop meaningful relationships with good communication. This typically also refers to your ability to build and maintain close and personal friendships as well as deep relationships with your family.

Occupational

Occupational wellness is your ability to find peace with your “down time” while simultaneously being satisfied with the work that you do. You must love the occupation you’re in for you to have occupational health.

This is something most people struggle with, and yet it’s one of the most important aspects of health. Most people “live for the weekends” or holiday, and they don’t derive true enjoyment from their work. If you often view your job as drudgery, this is a telltale sign that you’re working in the wrong job, and you need to switch now to preserve your mental wellbeing.

Environmental

This kind of health is a little more subtle than the others. It refers to being in-touch with your personal environment. To develop environmental wellness, you should live in harmony with your environment, take action to protect it, minimize behavior or actions that harm it, and recognize how your actions impact it.

For example, if you live out in the country, you should pay attention to any actions that you take that may damage the land you live on, the ground water you use daily, or any farm land that grows crops which you (or others) eat.

Become accountable for your impact, and understand the limits of the Earth’s resources.

Sheri Max is a fitness fanatic of many years. When she’s not hitting the gym, she’s sharing ways to get healthier and stronger. Her articles can be found mainly on medical, lifestyle and family websites and blogs.

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Goal Setting As A Weight Loss Strategy

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Lose Weight

Lose The Excess Weight & Get Healthy

You have probably been on a few weight-loss programs before and failed. You know you have to get rid of the excess weight if you want to be healthy, so you have no choice but to try again. This time, with the help of the following tips, you have much better chances of getting it right.

The first thing you should do is fix in your mind what you want to accomplish. Think of your weight loss program as a long journey which you need to take by stages until you reach your weight loss goal, which is your final destination. Suppose you need to lose 50 pounds; just thinking of that number could be daunting. What you need to do is break up that number into smaller goals, each goal a stage of your journey. And as you achieve each smaller goal, the psychological satisfaction will propel you towards your next goal and on towards your destination.

Be Realistic With Your Goals

Your smaller goals should be challenging enough to keep your interest, but not too challenging as to be unrealistic. Getting started isn’t always easy but eventually you’ll get the hang of things and the road will be a lot smoother.

With losing weight as your main goal, you will need to make other goals in order to achieve it. You will need to make a goal to exercise. Not everybody has time to exercise, whether they’re overweight or not. If you make it a goal, then you will find ways to squeeze exercise into your schedule. You can probably manage to take a walk every day for at least 10 minutes.

Increase Your Goals When You Have Achieved Them

Ease yourself into this routine by starting small and gradually increasing the length of time. If you started with 10 minutes, you can reset that goal every week by 5 minutes. Before long, you’ll be doing a lot more walking and without having to catch your breath every few minutes.

Having a support group to help you with your fitness goals will help you stay on track. You may also opt to hire a personal trainer who can help you keep motivated, understands your weaknesses and your strengths, and gives you professional advice when you need it.

Set Goals and Lose the Weight

You did not accumulate all your extra weight overnight. Losing it in a healthy, natural way cannot be done overnight, either. You can do it only by setting goals and focusing on them. At the same time, you are adopting a new lifestyle that will ensure you good health in the years ahead.

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A Strategic Way To Lose Weight

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Strategic Way

Set A Specific Goal You Hope To Achieve By The End Of Your Weight Loss Period

In order to lose weight effectively, one needs to set a specific goal of what they hope to achieve by the end of their weight loss period/program. This goal is usually the “ideal weight” one hopes to attain. The trick is in knowing the correct “ideal weight” because granted; you could be working towards a wrong “ideal weight.”

Being overweight and dieting for a long time has the psychological effect of distorting the concept of the “ideal weight” from what it is supposed to be. What you should aim for is attaining a “set point”, the weight at which the body feels most comfortable. If you have been overweight for long and have suddenly lost weight, the body may respond by lowering its rate of metabolism because it interprets it as starvation. This can be very discouraging for most people and as a result, they end up regaining all or part of the weight they had shed.

Set A Realistic Goal

Aiming for an “ideal weight” is misleading and hardly works. It can take you years before you notice any change in you. Instead, doctors advocate for the setting of short term attainable goals. The average time it takes to shed off weight steadily is 12 weeks. Aim to lose weight within this period of time. Alternatively, you can go for a short period of weight loss followed by one of weight maintenance. Each of these sessions can last between 8 and 12 weeks.

Let the amount of weight you aim to lose in this period be reasonable. On average, 1-2 pounds can be realistically lost in a week. Aiming to shed 30 pounds in 3 months is unrealistic and unattainable. Follow your diet plan until you achieve this weight, then take a break and go on a maintenance program before switching back to dieting.

Don’t Starve Your Body

Why is this important? It gives your body a break from deprivation-eating. This enables the body to adjust to a new “set point” and get into maintenance mode. Giving the body a breather from “starvation” helps in overcoming its resistance towards losing weight.

Doing weight maintenance in stages removes the negative psychological blockage that you will fail, just like before. You will then be able to keep a new weight. Research shows that more than half of the dieters who lose significant weight during the weight loss program do not maintain the new weight once they go off their diet. Overcome this cycle by practicing the outlined system of alternating weight loss and weight maintenance.

Stay Focused and Don’t Give Up

This system works well with any long term weight loss program, regardless of the focus and aim. It will work better and in an easier way too if you use diet plans that have solid phases. In these diet plans, the weight loss and maintenance phases are clearly outlined. All you have to do is follow through. The Atkins diet and the South Beach diet are examples of such diet plans. It shouldn’t matter if you are not using such definitive diet plans. You can set your own weight loss and maintenance phases. This will teach your body and yourself how to maintain a healthy weight.

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Weight Loss For Newbies

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Weight Loss For Newbies

Hunger Is A Very Dominant Sensation

Feeling hungry is just human nature. We eat, then later we become hungry again. Hunger is a very dominant sensation, but a necessary one for our survival. Lots of people centuries ago suffered through famines and droughts, and had very little food. But today, we’re overrun with fast food places and an abundance of available foods, and many of them are fattening.

40 Your Hormones Change

Around 40 is when the hormone changes begin to take place. And along with this can come some veracious appetites and serious hunger. There are two systems within your brain that create the feeling of hunger, and play a part in your losing weight. Once your level of energy from burning calories drops below a certain amount, then your body will let you know it by the feeling of hunger. This means it’s time to replenish the energy and fuel supply.

Many people experience a feeling of happiness when they eat. This may cause some to overeat, because they like that feeling and want to experience it more. Once you reach the age of 40, your body burns less calories. So at this age you need to just eat enough to feel satisfied, and then stop and not gorge yourself.

Watch What You Eat

Even if it makes you feel happy, you should still watch what you eat. If you eat while you sit around and watch TV, it’s easy to keep on eating even though you’re not really hungry any more. You’re just eating out of impulse. This can really block you from experiencing any permanent weight loss.

Most anyone who has ever tried dieting knows that it’s not that easy. But the thing I want to point out in this article is that with the internet today, you can find plenty of online tools for dieting that can be very effective, and you can learn to lose weight, and also keep that weight off once it’s lost.

Some Of Us Burn Calories Faster Than Others

Everybody has a different metabolism. Some of us burn calories faster than others. So you need to design a diet that suits your specific bodily needs. We all need to reach a point in our diet and exercise where we’re burning more calories than we’re taking in. And we need to make this diet change, and this exercise regimen, our new lifestyle. Change the old habits, and implement the new. This way when you lose the weight, you will keep it off. But if you revert back to the old ways, the weight will come back as well. It takes a lifestyle change to lose weight and then keep the weight off.

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The Idiot Proof Way To Lose Weight If You’re Lazy and Fat

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Weight Loss Surgery

The Bottom Line for Losing Weight is Your Ability to Burn More Calories Than You Take In

find the best way to lose weight and tips

There are a lot of people who wish they could lose weight who are lazy and fat. They need to understand just how people really lose weight. The bottom line for losing weight is in your ability to burn up more calories than you take in. Very simple, but not always so easy. You have to either cut the amount of calories you take in, or increase the amount that you burn, until you reach the point of burning more than you’re taking in. The best thing is to do both, cut the calories and exercise more.

For the lazy group it will be hard to engage in a regular exercise program, and they probably won’t. So for them, they will need to cut back on their caloric intake. Eating a proper diet will help them to shed some pounds. Here are some good tips to help you learn about the weight loss process:

Change Your Diet to Healthy Foods

Increase your intake of fruits and vegetables. Since you’ll be cutting your caloric intake, you will need to eat a lot of fruits and vegetables because they are very low in calories. You can eat plenty of them and not be overeating.

Stay Hydrated and Drink Water

Drink lots of water every day. At least eight to ten glasses per day. Water will flush the toxins from your body and help you to lose weight. Water is also one of the best appetite suppressants known to man. Drink a glass about 30 minutes before eating a meal, and you won’t eat as much as usual.

Cut back on your caloric intake by at least 10% every week until you reach the desired amount on a daily basis. I should point out that you need to start off slowly in this method and not try to do it all at once. Just gradually build up to where you want to go.

Learn about the amount of calories found in the different food groups. There is a lot of information out there online to show you how to calculate this.

Stay Away from Junk Food

Eat less fat. Some fat is absolutely necessary for producing energy for performing your daily activities. But you need to limit the amount you take in. There are good fats and bad fats, so stay away from the french fries and bad fats.

So it boils down to this, if you’re lazy and fat and want to lose weight, cut down on your caloric intake and eat a healthier diet. This is the lazy man’s way to burn off that excess weight.

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The Easy Way To Lose Stomach Fat

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How to lose weight

Lose Stomach Fat Without Busting Your Butt

It’s very unfortunate that our bodies love to pile on the extra fat in the stomach area. But there are ways of getting it off. Some of the methods that work can be hard and time consuming. So it pays you to take the time to do a little research and find out which diet is going to help you with your particular situation. Here is a little information about losing that stomach fat without having to bust your butt.

Get Involved With Exercise

How to lose weightThe first thing you need to know is that losing belly fat will involve some exercise. There is a common belief out there that if you’re going to burn calories and lose fat you have to sweat like a pig and make it hurt. But this isn’t true. You can burn calories simply by walking. And this is so much easier than strenuous running. You can achieve just as much calorie burning by walking as you can by running.

Walking Is Easier and Easier On Your Knees

And not only is walking easier to do, it’s also easier on your joints. You don’t want to make the trade off of less fat for bad knees. If you walk on an incline, you can match the amount of calories you can burn from running on level ground. So find an uphill grade for your walking routine. If you have the luxury of a treadmill, many of them give you the option of an incline. The bottom line is that walking is easier than running.

The compliment to your walking, and just as important, is a change in your diet. One without the other has some effect, but when the two are put together, diet and exercise, it’s a powerful punch that yields good results. The sweets just simple have to go. It’s hard for some people to give them up, but it’s necessary if you want to be successful in trimming that belly fat.

You Don’t Have to Cut Out Everything That Is Sweet

You don’t have to cut out everything that’s sweet. Take fruits for instance. Replace the candy bars with fruit. Watermelon is a favorite of mine. A large slice of watermelon has about the same calories as a candy bar. So you get about ten times the treat for the same amount of calories. But it’s much easier to lose the fat when your sweets come in natural forms like this instead of by processed chocolate and caramel.

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Easy Diet to Help Reduce Weight

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find the best way to lose weight and tips

Focus On A Long Term Diet Not A Easy Diet Scheme to Reduce Weight

Your diet should be focused on for a long term and not just merely searching for an easy diet scheme to reduce your weight for a short period of time and then going back to your usual habit of unhealthy eating. There are numerous areas that are needed to focus on about your particular diet, but you don’t have to memorize everything about it. You may start by attempting to alter small things each and every day. Today is the day, make a change.

find the best way to lose weight and tips

To make it simpler, an easy diet would consist of the increase of amount of fruits and vegetables that you eat. Remember to gradually level up your exercise routines and other physical activities. Keep your self hydrated by drinking lots of water or fresh juices.

The Best Way To Diet Is To Eat Fresh Fruits and Vegetables

Here are some other easy diet tips that most dieticians recommend people who are wanting to achieve a slimmer and healthier well being:

Consume regular meals, 3 times daily. This is to help you avoid cravings and to over eat eventually, don’t eat snacks between meals.

Keep in mind to include in your diet some fruits, vegetables and fiber rich meals like pasta and bread. These will make you feel full. These are also low in fat. However, refrain from eating large quantities. Instead of consuming dairy products, stick to the low fat substitutes such as skimmed milk, cottage cheese, yoghurt, and low fat cheese. Use skimmed milk for your tea and coffee and don’t add sugar.

Don’t Eat Big Heavy Meals

Don’t be blinded with low fat cakes and biscuits or you might just finish the whole pack. Rather, take the usual version or brand of cookies, and then consume in smaller portions. Never eat a huge amount of heavy meals, particularly when you are about to sleep at night. If you do so, your body won’t have the opportunity to burn off the calories and eventually will convert them to fat stores.

Have a healthy breakfast in starting your day right as well as to perk up your metabolism. Grill your food rather than frying to avoid excess oils in your diet. When you fry food lay them in a paper towel for the oils to be absorbed. Alter sweet desserts with fruits in order to keep your cravings for sweet delights.

More fluids should be taken throughout the day to keep you feeling full. Engage yourself in doing more physical activities. Enroll yourself on some sports such as volleyball, badminton or swimming to assist in your goal to burn calories.

Stop Drinking Sugary Drinks and Drink Plenty of Water

Margarine is a better choice rather that putting butter on bread, potatoes and other meals. Avoid drinking sugary drinks such as fruit juices or soft drinks, and read the labels on alcoholic beverages. Don’t punish yourself by forcing it to shed off weight as fast as you like. There are easy diet methods that will assist you in reducing weight gradually and helping you in maintaining a balanced diet. Allow yourself to enjoy the foods that you love to eat once in a while. Incorporate the mentioned tips one by one in your life and you will for sure be on your way to leading a healthier lifestyle.

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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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Burning Fat With The Help of a Treadmill

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Using a Treadmill Can Help You Lose Weight If Used Correctly

Treadmill is one of the sure modern day equipment which can help you in getting rid of your body fat in a quick period of time. But for this purpose, you have to make sure that it should be used properly and correctly. It also helps you get some endurance and speed along with stamina and the end result is that you are a healthy person. Here are some simple tips on how to use treadmill properly for burning your body fat.

Want to lose weight once and for all

One Has to Jog or Walk for Half An Hour To Remain Fit

The Simplest forms of exercises are jogging and walking. One has to walk or jog for half an hour in order to remain fit and healthy. You can perform these two important exercises from the comforts of your home with the help of treadmill. The machine is so easy to use and helpful for the case of burning fat at the maximum point that you can set inclination and speed according to your needs.

Changing the settings will be more effective rather than working out at the same pace, speed, inclines all the time. You have to make sure to change these things time by time to boost up your metabolic rate. This will make sure that your metabolic rate is increasing with the course of time which will make sure that you burn more fats from your body with the course of time.

Work Out with A Friend on the Treadmill at the Gym for Motivation

If you are getting assistance from a treadmill in a gym then I am sure that you will have lots of company around you in the gym which will motivate you to work hard on regular basis. However, if you are doing this from your home then you must ask you friend or relative to join you. This will make sure that you have a company all the time because it has been observed that people working on treadmill alone gives up their challenge of burning body fat in a very short period of time.

Listen to Music or Watch TV Whilst Using a Treadmill So You Don’t Get Bored

Sometimes it is obvious with everyone that he/she gets bored after the routine exercise on treadmill. Make sure you are taking short intervals after small sessions. This is the right move as far as burning fat is concerned because your metabolic system needs some rest too as you do. The work out on treadmill will be more effective after the short intervals. Watching TV, listening music or any other activity you like to do will be help you in this regard. Different manners can be selected for work out like walking backwards, running at faster pace etc but one thing is common with all of these that all these moves will help in burning fat.

More and more work out on treadmill will help you burn fat quickly but keeping these few points will get you the desired result easily and quickly.

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