Walking For Weight Loss – Doing it Right

by Weight Loss - September 6, 2011

Walking for Weight Loss Tips:

Making Time for Walking –

Weight loss goals might seem a long way away from achieving but it all starts with taking the first step. Make time for weight loss and walking. A good way to start is to make a habit of walking at around the same time each day. Your lunch break at work is a great time. You and a buddy could brown bag lunch and then take a half an hour walk. An evening walk could be a great after supper habit to take up as well.

Wear a pedometer –

This is a great way to set goals and track your progress. Pedometers are inexpensive devices that you can wear on your hip to count your steps. Also by counting your steps, your pedometer will give you an idea of calories burned through walking.

Get comfortable shoes –

Good footwear will minimize blisters and pain and some are designed specifically to help you with walking for weight loss and muscle tone development in your calves.

Stay hydrated –

Therefore always take a bottle of water with you on your walks.

Vary your route –

Don’t always take the same walk. Try to vary the walk and the distance so your body stays challenged. Some uphill, some downhill, and various terrains are a great idea.

Add weights –

You can add weights to your ankles, to your wrists, to a belt, or even just carry your weights with you to intensify your workout.

Music –

Takes your mind off the task at hand and can help you vary your pace. You might even build a walking playlist that you find gets you motivated and helps you enjoy your walking more. However, it might be a good idea to wear earphones or ear buds in just one ear, though, so you can still hear oncoming traffic.

Finally Walking for weight loss also will help you with cardiovascular health, tuning, and fat burning.

Even starting with 20 minutes a few times a week, along with a healthier diet can add up to weight loss.

Weight Loss Motivation – Tips to Keep It Going

by Weight Loss - August 30, 2011

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Are you having trouble keeping motivated to lose weight? Weight loss motivation is important. It’s very easy to fall off the wagon.

Here are some tips to help you get and stay motivated in order to reach your weight loss goals..

Don’t Let The Scale Get You Down

Instead of weighing daily, weigh yourself just once a week. The scale can fluctuate every day based on numerous things so can go up a kg based on water retention, etc. Don’t jeopardize your motivation by getting depressed if you’re up a kg today. Wait and look forward to a weekly weigh in instead.

Measure Yourself

Don’t go by the number on the scale alone. Every two weeks, measure your waist at the navel, your hips, your chest, etc. Then you can have more weight loss motivation by seeing centimeters lost, as well as pounds. This will help you keep motivated on the weeks where the scale isn’t being kind because the measuring tape can show progress.

Remove Temptations

If you are making lifestyle changes for the whole family, inclusion will make it easiest. If not everyone in the house is willing, ask them for support by not keeping junk food around the house, not chastising you to have a piece of cake or a slice of pizza, and so on. Your support group will help you succeed.

Keep A Weight Loss Journal

Willpower is important and so is accountability. Keeping a diet journal help you with weight loss motivation and can help you purge negative emotions as well as be accountable to yourself by tracking measurements, food eaten, exercise, and by acknowledging times that you’ve faltered.

Find A Weight Loss Buddy At Work

The workday can be tricky. If you find a lunch buddy that will brown bag it with you and take a walk after you both eat, this can help with both of your weight loss motivation levels. Sharing goals can be very empowering.

Why not start a weight loss support group at work or a competition where co-workers can sponsor one another for weight loss success and donate winnings to charity or to fund a company event?

Join Online Weight Loss Support Groups

Seeing before and after photos, reading about others’ success, and getting support from cyberspace can be excellent for your weight loss motivation and you can pay it forward by motivating and encouraging others, too.

Finding weight loss motivation may need to be a daily chore for you. Weight loss isn’t always easy when there are so many factors and emotions tied to success. Striving to find and share daily motivation to get healthy and look and feel better will help you reach your goals sooner.

Finally, weight loss motivation requires work, keep it up and you will succeed.

Should You Exercise to Lose Weight?

by Weight Loss - August 29, 2011

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It is possible to lose weight without exercise, however, if you exercise, you will lose weight faster, you’ll look better, and believe it or not – you’ll feel better, too. Exercising isn’t easy. At first it’s a lot of work, but exercise will accelerate your results and will help you see a faster difference not only in the number on the scale but in how your clothing fits you as well.

If you’re undertaking a weight loss diet plan, you’ll want to come up with a realistic plan for the best outcome possible. There are many options for exercise to lose weight and the best approach is probably a varied one.

Exercise Tips To Lose Weight

Mix it up. The same exercises won’t work forever. Your body will hit a plateau. A good rule of thumb is to switch exercises around and tweak your workout plan every six to eight weeks.

Alternate. If you do strength training today, take a break tomorrow from it and do just cardio instead.

Don’t be afraid of strength training. Some women believe that they need to do only cardio to lose weight because they’re afraid of accumulating mass. On the contrary, strength training can help women in terms of becoming long and lean. You’d have to train very hard core to develop a body builder’s body.

Give your muscles a break. You don’t have to train 7 days a week and your muscles will benefit from a day of rest after an intense workout.

Eat enough. Starvation diets aren’t the best way to lose weight long term and exercising burns calories and fat. The right blend of carbs, protein and calories can make a difference. Don’t overeat when exercising, though, or you may find that you simply maintain the weight you’re at now (or continue to gain weight).

Don’t measure success by the scale alone. Muscle weighs more than fat. Measure your chest, waist, thighs, etc. This will give you a better picture of how successful your weight loss exercises are.

Again, no, you don’t absolutely have to exercise to lose weight but if you do, you’ll lose weight fast, you’ll gain more energy, you’ll sleep better, your junk food cravings will diminish, and you’ll look better as you shrink toward your goal weight.

How to Lose Weight Without Exercise

by Weight Loss - August 25, 2011

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First of all, if you’re wondering how to lose weight without exercise, you’re not alone.

If you want to lose weight without exercise, it is certainly possible. A lot of people dislike exercise. Some people really and truly loathe it.

A lot of experts say that the best way to lose weight is to exercise and you to change your diet. The combination however, can provide the fastest results. But you can lose weight with dietary changes alone. Read on for tips on how to do it..

Count Calories and Lower Your Caloric Intake

Find out how many calories you need a day to maintain your existing weight and to actually lose weight. 3500 calories burns a pound or about half a kg. If you lower your caloric by that much you’ll lose weight. If you burn that many calories during exercise, you’ll lose weight. And if you lower your caloric intake by that amount a week, it stands to reason that you’ll lose a pound.

Seems like a good rule of thumb for most is to reduce their caloric intake by about 500 calories a day. For most people on a 2000 calorie per day diet, they can safely lower their caloric intake to 1500 calories.

Caution: Do make sure you get enough calories. Your body will require a minimum amount for basic body functions and energy levels. And if you go too low, your body will go into starvation mode and begin hoarding calories. What’s the minimum calorie intake needed to survive? This varies based on many factors but most experts suggest that your diet have at least 1500 calories a day.

Drink More Water

A good way to lose weight without exercise is to drink more water. Hence if you currently drink soda pop, juice, and other calorie laden beverages with each meal, in some cases you can almost cut your calorie intake by hundreds of calories per day. Water also helps your digestive system along and can make you feel full.

Walk

Okay, we know you were looking for ways of how to lose weight without exercise but walking can help and doesn’t have to be strenuous, like weight lifting or intense cardio. Start with a 20 minute walk each day and you will not only burn calories but you’ll increase energy levels.

Losing weight with diet alone is possible but if you do at least a little bit of exercise, you’ll benefit from toning and toning will help you look better as your waistline shrinks.

Natural Weight Loss – Food Alternatives

by Weight Loss - August 24, 2011

Because natural foods help people achieve wellness. They are many of them that are also low in calories, therefore those are great natural weight loss foods.

Read on for tips how to choose natural weight loss food alternatives that will help you achieve your weight loss goals.

Incorporate weight loss foods into your diet. It is a good way to naturally lose weight. Many will also rev up your metabolism. Furthermore some are high satiety foods that will keep you full for longer. Therefore adding healthy weight loss foods to your regular diet will result in fast, natural weight loss.

Soup

Most soups are natural weight loss aids. Because they have volume, which can help you feel full and they can have great nutrient and fibre levels.

Since some soups have high sodium content, people with hypertension should avoid them. In addition you shouldn’t indulge in cream based soups if you are trying to lose weight.

Healthy soups however, will fill you up and help you slim down. If you want a creamy soup once in a while, try making it with skim milk and a bit of low fat cheese.

Vegetables

Because vegetables are full of nutrients and they fill you up as well. Fill half your plate with vegetables and eat a variety of them prepared a variety of ways and you’ll experience natural weight loss. Aiming for five or more servings of vegetables a day will add up.

Tip: If you love crunchy snacks at night, opt for a platter of colorful raw vegetables instead of salty snacks. It can help fill you up and be a guilt free way to snack in the evenings.

Fruits

A number of fruits are known for helping you lose weight. Grapefruit is a known metabolism booster. Bananas and apples are fantastic weight loss aids. Natural Weight Loss

Eat fruit when you’ve got a sweet tooth instead of reaching for cookies or other baked goods. Eating a bowlful of some frozen grapes can be a great sweet tooth cure as well.

Tip: Make a fruit smoothie for a great snack that’s nutritious, filling, and tastes as good as a milkshake without all the calories and fat.

Dairy

Low fat milk and yogurt on a daily basis can be great for your health and for your diet.

Meat

Natural Weight Loss Foods Meat Choose leaner meats. Substitute ground turkey for ground beef, in your chili or meatballs, a chicken breast that’s grilled for one that’s breaded, and make your meat servings smaller to start seeing natural weight loss benefits.

Believe it or not, healthier eatingis habit forming. A bit of effort in tweaking your eating habits can result

Try all of the above natural weight loss foods, they work!

Protein Shakes For Weight Loss

by Weight Loss - August 23, 2011

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Protein shakes for weight loss, are they a good idea? Many say that they can help. Some say they’re not necessary. The four hour diet book, for example, suggests eating 30 grams of protein within 30 minutes of waking in the morning. There aren’t a lot of protein based foods that contain that amount of protein in one serving so taking a protein shake might be the right course of action. Protein is good for helping you build and repair muscle and it can help reduce your appetite.

Protein Shakes for Weight Loss Protein shakes help you repair muscle after exercise and they can help those trying to lose weight achieve weight loss without loss of muscle mass. While protein supplements can help, it’s also important to eat adequate amounts of food. The right regimen will optimize your experience with exercise and diet so you can reach your goals.

There is a lot of negative press about soy protein, so many proponents of protein shakes for weight loss recommend whey protein. There are naysayers who prefer soy protein to whey protein and it’s up to the individual.

When shopping for protein shakes, you’ll probably consider at least several things:

Cost Of Protein Shakes for Weight Loss

The sports nutrition industry is a wealthy one. A lot of people want help losing weight and gaining muscle and seek out protein shakes for weight loss. For this reason, it’s a competitive industry. But that said, there is an often steep cost involved in using supplements.

You’ll find a variety of availability at your department, grocery, sports nutrition, and bulk store. When comparing cost, look at quality as well. Check the internet for reviews of protein shakes to get an idea of whether or not the shake you’re considering is worth the cost.

Availability

Some of the best reviewed protein shakes aren’t going to be available locally. Buying protein shakes online can be convenient and in many cases, it can be less expensive than driving to the next town or city to find it. If you find something locally, you might also look online to see if it’s readily available and comparable in cost.

How Easy Is It To Take a Protein Shake?

Some people find taking protein shakes to be arduous due to the full feeling. Read up on user experience so you can find a good protein shake to take, so you can determine the optimum time and way to take it, and so that you know what to expect.

Do Protein Shakes Give You The Results You’re Hoping For?

Protein shakes aren’t for everyone. Look for the right one to suit your needs. Research for the right dosing info and get as much information about your options as possible.

If you’re interested in protein shakes for weight loss, there are a lot of options and some good advice to help you choose the right supplements and reach your goals.

Low Cholesterol Diet Tips and Facts to Know

by Weight Loss - May 10, 2011

Low Cholesterol Diet – What You Need to Know

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Have you been told that you need to go on a low cholesterol diet? You’re very wise to heed this advice. If your cholesterol is high, you’re at risk for serious health problems. Read on for information on low cholesterol diet foods as well as foods you should try your best to avoid.

Low Cholesterol Diet No-No’s

Be very wary of trans fats and saturated fats. You should reduce or avoid (wherever possible) the following: chicken skin, organ meats, deep fried food, high fat dairy (such as ice cream, butter, sour cream).

Low Cholesterol Diet Helpers

Low Cholesterol Diet You want to raise your HDL and lower your LDL levels. According to the Mayo Clinic, oat meal, oat bran, omega 3 fatty acids (such as several types of fish), nuts, and olive oil can help with your cholesterol levels. Plant sterols can be a great help, too, and there are foods with additive plant sterols as well as supplements available to help in this area as well. Plant sterols can block the absorption of bad cholesterol (LDL).

In addition to a low cholesterol diet, there are some positive lifestyle changes that can dramatically help you as well. They include:

Weight Loss: Work to get to your ideal body mass index to reduce your chance of heart disease and other health related problems. Following a diet that includes portion control as well as low cholesterol foods will be helpful.

Increase Fruit and Vegetable Intake: Are you getting your five to ten servings of fruits and veggies each day? If you strive to eat more healthy low cholesterol foods such as fruits and vegetables (taking care to avoid smothering your veggies in butter and cheese), this will help you with weight loss and with cholesterol.

Exercise: Starting an exercise regimen will make a difference to your cardiovascular health and to your weight loss goals. You don’t have to go extreme and hire a personal trainer (although it wouldn’t be a bad idea). It can start with walking and can progress to jogging (if doctor approved) or other activities. Swimming, fitness classes, bike riding and other types of exercise will all help you lead a more active and healthier life.

Heeding your doctor’s advice regarding your cholesterol can help you feel better and improve your longevity. Be sure to follow doctor’s orders and if you do, your next set of tests should, hopefully, reveal better numbers.

Follow the tips above when making your Low Cholesterol Diet plans. They work.

Fitness And Health – More Reasons To Get Fit

by Weight Loss - May 10, 2011

Fitness And Health Go Hand in Hand

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Are you sedentary? Overweight? Or just not all that healthy? Even if you don’t need to lose weight, are you someone who should consider fitness? Health and wellness is good for everyone. It will improve your life drastically and in multiple areas. Read on for some information that could help empower you to take up some fitness and improve your health.

A Little Effort = A Lot of Payoff

Exercise is something that can help you lose weight fast and bring about positive health results. Even a little bit of exercise on a regular basis is healthy for you. Start off with a little bit of exercise and increase it as you start to feel better.. which can happen quickly.

Fitness can help with pain. If you have back pain, for instance, the right sort of exercises can be helpful. Fitness builds strength and that will improve your ability to cope with pain as well.

Exercise is like a natural feel good drug. Fitness releases endorphins. Those with depression can benefit from exercise for this reason.

Exercise can undo some of the damage your previous lifestyle choices have done to your health. People with weight related issues benefit in many ways from exercise. It can help prevent type 2 diabetes.

Fitness buffs tend to live, on average, longer than those who are sedentary.

Fitness is good for your digestive system. Activities will stimulate the digestive tract and reduce bouts of constipation.

Fitness can be better achieved through a combo of healthy eating and exercise. Therefore, Weight loss shouldn’t be done through diet alone.

Fitness and health experts also tell us that:

Exercise can help you reduce your bad cholesterol levels

Exercise boosts your immune system, making you more resilient and more resistant to some diseases (including some cancers).

Fitness will mean you can eat a bit more. Those who get fit and lead an active lifestyle will burn more calories, even at rest, have faster metabolisms, and be able to enjoy more of their favourite foods (within reason, of course).

Because it is never too late to embrace fitness and health, many doctors will recommend it after discovering health issues. Hence you don’t have to wait until that time. You can proactively work to improve your fitness and health.

Especially relevant is to start a new fitness regimen slowly. You might need doctor’s clearance so be careful but don’t be afraid to embrace fitness and health. It’ll dramatically improve your life.

In Conclusion, Fitness And Health are Great Reasons To Change, Try It!

Fast Ways to Lose Weight – 6 Great Examples

by Weight Loss - April 21, 2011

Fast Ways to Lose Weight

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Need to lose weight fast? Whether it’s a few pounds you need to lose or you want to jump start your weight loss efforts because you’ve got a long road ahead, here are 6 fast ways to lose weight.

Stop Drinking Calories

Fast Ways to Lose Weight Instead of calorie laden beverages, only drink water and unsweetened green tea without milk. This can help you cut hundreds of calories a day. Many people who cut carbonated beverages or their favorite iced cappuccino found that they lost weight without trying.

Lose the Condiments

When you count your calories, are you counting the condiments? Mayo, ketchup, barbeque sauce, butter, ranch dressing, or other dipping sauces.. they add up fast. Even a little can add hundreds of calories to a meal. Switch to a salad spritzer, start measuring how much butter you use, and switch from mayo to mustard and you could see a difference.

Temporarily Drop the Carbs

We need carbs. But one of the fast ways to lose weight is to temporarily cut out as many carbs as possible. You can slowly introduce them back to your diet after you’ve started seeing results.

Many diets have an induction period that jump starts your weight loss efforts. If you ban bread, pasta and potatoes for 2 weeks you will see how much weight you lose.

Exercise Daily

Even adding a 30 minute walk to your routine will add up. Therefore join a team sport or take an aerobics or kickboxing class and you could see dramatic weight loss quickly.

Get More Sleep

You burn calories in your sleep. And, going to bed earlier at night drastically reduces the time you’re up eating food you won’t have time to burn. If you are bad for afternoon snacking and can swing a siesta instead, this could help you, too.

Take Meal Replacement Supplements

Additionally there are many meal replacement supplements on the market. Many shakes will fill you up fast, give you needed energy, and will only have a small amount of calories. Some plans suggest a breakfast shake, a lunch shake, and a healthful evening meal. Hence, many who follow this type of plan have double digit weight loss in just a month.

Small Diet and Habit Changes Can Add Up

Finally once you start investigating various options you’ll see that a few habit changes could add up for you and help you get closer to your weight loss goals.

Walking for weight loss is a highly effective alternative.

Making Time for Walking –

Wear a pedometer –

Get comfortable shoes –

Stay hydrated –

Vary your route –

Add weights –

Music –