Showing posts with label easy ways to lose weight. Show all posts
Showing posts with label easy ways to lose weight. Show all posts
11.23.2015
Myth: It's Better to eat several "mini-meals: than three big meals.
FACT: Although there is a slight increase in metabolic rate and calorie-burning after eating and this could be increased by several smaller meals rather than a few big ones, the difference is minuscule. We are back to the same basic rule; calories are calories, whether in several small bunches a day or a few big ones. source: INRseminars.com
4.14.2015
Start Lifting Weights Now!
Women need to be lifting weights, it's as simple as that. I know many of you out there are thinking but I don't want to get bulky. Well no need to worry, you won't! You need muscle mass and lifting weights is the fastest way to get that while burning fat and effectively losing those stubborn pounds that your body is hanging on to. Here are three great reasons to get in the gym today and pick up those weights!
Post-workout benefits: When you add weights to your workout your body recruits energy. Lucky for you most of that energy comes from stored fat, just like in a steady cardio workout. The difference though is that weight lifting requires double the energy! It will feel like you are working less but even after you leave the gym you will be burning more calories. Every time you lift weights you are challenging and "damaging" your muscles and it takes extra energy to repair them. This is called the EPOC effect. Weight lifting not only burns fat, but it maintains and builds muscle mass whereas in steady cardio training, you’re losing fat and muscle together.
Strong muscles equals strong bones: Women who lift weights have a higher bone density. Any time you add stress to your body it has to respond by adapting. Surprisingly bones are not perfectly rigid structures, they grow and adapt to your physical activities. When you are building up skeletal muscle you are also building up bone strength which is critical for women, especially those over 50.
Power up your weight loss: We all get to that dreaded point where we hit a plateau and those pounds just won't budge. If this happens to you, or to avoid this happening, add in weight lifting once or twice a week. This will change the way your body utilizes fat and calories, it is almost like it shocks your system. An important thing to remember is that you shouldn't rely on the scale to show progress, it's smarter to break out that tape measure instead! Muscle is denser but leaner than fat. So the number on the scale may not be moving but the inches will be coming off.
Source: Skinnymom.com
Post-workout benefits: When you add weights to your workout your body recruits energy. Lucky for you most of that energy comes from stored fat, just like in a steady cardio workout. The difference though is that weight lifting requires double the energy! It will feel like you are working less but even after you leave the gym you will be burning more calories. Every time you lift weights you are challenging and "damaging" your muscles and it takes extra energy to repair them. This is called the EPOC effect. Weight lifting not only burns fat, but it maintains and builds muscle mass whereas in steady cardio training, you’re losing fat and muscle together.
Strong muscles equals strong bones: Women who lift weights have a higher bone density. Any time you add stress to your body it has to respond by adapting. Surprisingly bones are not perfectly rigid structures, they grow and adapt to your physical activities. When you are building up skeletal muscle you are also building up bone strength which is critical for women, especially those over 50.
Power up your weight loss: We all get to that dreaded point where we hit a plateau and those pounds just won't budge. If this happens to you, or to avoid this happening, add in weight lifting once or twice a week. This will change the way your body utilizes fat and calories, it is almost like it shocks your system. An important thing to remember is that you shouldn't rely on the scale to show progress, it's smarter to break out that tape measure instead! Muscle is denser but leaner than fat. So the number on the scale may not be moving but the inches will be coming off.
Source: Skinnymom.com
2.24.2015
Workout Tips From Those Who Know
It can be hard to motivate yourself to get up off the couch and be active. Here are some great tips from Webmd.com from the fitness pros. Try to start incorporating them into your life, it will be so worth the effort and you will start to feel so much better!
1. Be Consistent
Start slow and just stick with it. Don't think on that first day you will be able to go and run 3 miles and not have it be hard for you. Start by walking on the treadmill for 10 minutes and gradually work your way up. Just make sure you are doing it every single day, it doesn't matter what you are doing, just be consistent at it.
2. Follow An Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
Don't strive for perfection or for some crazy unattainable goal that you realistically cannot meet. Focus on increasing your healthy behaviors, that is what will make the difference. Don't think you can go run a half marathon this week. Just start out by walking 15 minutes and then from there work on increasing distance, time and intensity.
4. Use The Buddy System
Find a friend, relative or co-worker that you trust and one who also wants to establish a healthier lifestyle or already has established one. You can encourage one another and exercise together. It's a lot harder to stay on the couch and skip the gym when you know someone will be there waiting for you.
5. Be Happy
Be sure to pick something you enjoy. If you hate lifting weights then find other ways to gain body strength, there are lots of options. Find something that you like because then you are more likely to stick with it.
6. Watch Your Body Clock
Pay attention to when you have the most energy during the day. If you are a morning person then mornings are probably the best time for you to get in that workout. If you hate mornings and are sluggish then try after work. Find when your body has the most energy and your workouts will be a lot more fun and a lot more beneficial.
7. Be Patient
This is probably the most important one. Don't forget that things won't magically change overnight. This is a process and as long as you don't give up you will start to see changes!
1. Be Consistent
Start slow and just stick with it. Don't think on that first day you will be able to go and run 3 miles and not have it be hard for you. Start by walking on the treadmill for 10 minutes and gradually work your way up. Just make sure you are doing it every single day, it doesn't matter what you are doing, just be consistent at it.
2. Follow An Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
- Strength Training: 20 minutes two times a week is all that you need to get your body tone. The added benefit of adding more muscle to your body is that it increases metabolism so you are burning more calories all day long.
- Interval Training: "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
- Increased cardio/aerobic exercise: Try to get in at least 30 minutes a day of low to moderate physical activity. Great options are walking, running, dancing or a Spin class.
Don't strive for perfection or for some crazy unattainable goal that you realistically cannot meet. Focus on increasing your healthy behaviors, that is what will make the difference. Don't think you can go run a half marathon this week. Just start out by walking 15 minutes and then from there work on increasing distance, time and intensity.
4. Use The Buddy System
Find a friend, relative or co-worker that you trust and one who also wants to establish a healthier lifestyle or already has established one. You can encourage one another and exercise together. It's a lot harder to stay on the couch and skip the gym when you know someone will be there waiting for you.
5. Be Happy
Be sure to pick something you enjoy. If you hate lifting weights then find other ways to gain body strength, there are lots of options. Find something that you like because then you are more likely to stick with it.
6. Watch Your Body Clock
Pay attention to when you have the most energy during the day. If you are a morning person then mornings are probably the best time for you to get in that workout. If you hate mornings and are sluggish then try after work. Find when your body has the most energy and your workouts will be a lot more fun and a lot more beneficial.
7. Be Patient
This is probably the most important one. Don't forget that things won't magically change overnight. This is a process and as long as you don't give up you will start to see changes!
2.02.2011
100 Calorie Pack Cookies from the Titanium Chef
100 calorie packs are all the craze right now! You can get just about any food or snack item in them. These pre-packaged items are great for portion control but can get a little pricey if you aren't too careful. And although store bought cookies will do in a pinch lets be honest, homebaked ones are much better! Here is a recipe to make yummy homemade 100 calorie pack cookies, try them out, you won't be disappointed!
100 Calorie Pack Cookies
Adapted from Weight Watchers Online
Makes apporximately 11 packs of 4 cookies each (44 cookies)
Ingredients:
2 Tbsp butter, softened
2 tsp canola oil
1/2 cup brown sugar (don't pack)
1 tsp vanilla extract
1/8 tsp salt
1 large egg white
3/4 cup flour
1/4 tsp baking soda
1/3 cup mini chocolate chips
Directions:
Preheat oven to 375 degrees. In the bowl of a stand mixer, cream together butter, oil and brown sugar. Add in vanilla, egg white and salt. Mix until combined.
In a small bowl, whisk together flour and baking soda. With mixer on low, slowly add flour mixture to butter mixture a little at a time. Remove bowl from mixer and stir in chocolate chips.
Drop by rounded 1/2 teaspoons on baking sheet, about 1 inch apart. Bake cookies until edges are lightly golden, about 5-7 minutes. Place cookies on cooling rack to cool completely. Store in airtight container. Or you can place the cookies in the freezer in 4 cookie packs and pull them out as needed, allowing them to come to room temperature.
One serving is 4 cookies, which is approximately 100 calories.
100 Calorie Pack Cookies
Adapted from Weight Watchers Online
Makes apporximately 11 packs of 4 cookies each (44 cookies)
Ingredients:
2 Tbsp butter, softened
2 tsp canola oil
1/2 cup brown sugar (don't pack)
1 tsp vanilla extract
1/8 tsp salt
1 large egg white
3/4 cup flour
1/4 tsp baking soda
1/3 cup mini chocolate chips
Directions:
Preheat oven to 375 degrees. In the bowl of a stand mixer, cream together butter, oil and brown sugar. Add in vanilla, egg white and salt. Mix until combined.
In a small bowl, whisk together flour and baking soda. With mixer on low, slowly add flour mixture to butter mixture a little at a time. Remove bowl from mixer and stir in chocolate chips.
Drop by rounded 1/2 teaspoons on baking sheet, about 1 inch apart. Bake cookies until edges are lightly golden, about 5-7 minutes. Place cookies on cooling rack to cool completely. Store in airtight container. Or you can place the cookies in the freezer in 4 cookie packs and pull them out as needed, allowing them to come to room temperature.
One serving is 4 cookies, which is approximately 100 calories.
2.24.2010
Easy Ways to Lose Weight
3. Learn the Habits of Successful Losers
The National Weight Control Registry has collected data on people who've lost a significant amount of weight and kept it off. Here are some of their secrets:
The National Weight Control Registry has collected data on people who've lost a significant amount of weight and kept it off. Here are some of their secrets:
- 78% eat breakfast every day This doesn't mean grabbing a donut on the way to work. The successful dieters ate a healthy meal like an egg white omelet and whole wheat toast.
- 62% watch less than 10 hours of TV per week
- 90 % exercise about one hour per day
- 75% weigh themselves at least once a week
- If a bad weigh-in sends you to the cookie jar for comfort instead of to the gym for revenge, skip the scale and keep an eye on how your clothes fit.
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