Menopause Weight Gain: Stop the Middle Age Spread

Most women gain weight as they age, but excess pounds aren't inevitable. To minimize menopause weight gain, step up your activity level and enjoy a healthy diet.

As you get older, you might notice that maintaining your usual weight becomes more difficult. In fact, many women gain weight around the menopause transition.

Menopause weight gain isn't inevitable, however. You can reverse course by paying attention to healthy-eating habits and leading an active lifestyle.

What causes menopause weight gain?

The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. Hormonal changes alone don't necessarily trigger menopause weight gain, however. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors.

For example, muscle mass typically diminishes with age, while fat increases. Loss of muscle mass decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and don't increase your physical activity, you're likely to gain weight.

Genetic factors also might play a role in menopause weight gain. If your parents or other close relatives carry extra weight around the abdomen, you're likely to do the same.

Sometimes factors such as the stress of children leaving — or returning — home, divorce, the death of a spouse, or other life changes might change your diet or exercise habits and contribute to menopause weight gain.

How risky is weight gain after menopause?

Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease, type 2 diabetes and various types of cancer, including colorectal cancer and breast cancer.

What's the best way to prevent weight gain after menopause?

There's no magic formula for preventing — or reversing — menopause weight gain. Simply stick to weight-control basics:

·         Move more. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Strength training counts, too. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

·         Eat less. To maintain your current weight — let alone lose excess pounds — you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s. To reduce calories without skimping on nutrition, pay attention to what you're eating and drinking. Choose more fruits, vegetables and whole grains. Opt for lean sources of protein.

·         Seek support. Surround yourself with friends and loved ones who'll support your efforts to eat a healthy diet and increase your physical activity. Better yet, team up and make the lifestyle changes together.

Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Take a brisk walk every day. Try a yoga class. Swap cookies for fresh fruit. Split restaurant meals with a friend. Commit to the changes and enjoy a healthier you!

http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076

Can Acupuncture Help Weight Loss?

Successful long term weight loss is incredibly difficult for most people to achieve. Many people have tried diets that may cause some weight loss and then they gain back the weight they lost plus some additional pounds.

This is why more and more, people are turning to acupuncture weight loss treatments to try to handle their weight problem once and for all.
Acupuncture is a practice that is more than 5,000 years old, significantly older than Western medicinal therapies and practices.

Acupuncture weight loss treatment involves what most people think of when they think about acupuncture, inserting hair-thin needles into particular spots on the skin that are believed to help the body function properly.

Acupuncture stimulates the body to release endorphins, the body's own "feel-good" pain-relieving chemicals. It may be that one way acupuncture weight loss treatments help control appetite is by releasing endorphins.

In the case of overweight patients, the acupuncture specialist will first ask a variety of questions and perform an examination. The purpose is to understand the main causes of the person's excess weight. Perhaps it is merely behavioral, or there could be a physiological reason as well.

Once the root causes of the problem are identified, the acupuncture specialist will then insert needles into different areas of the body in order to help improve the body's functioning in a way that will promote weight loss.
For example, an acupuncture specialist who is doing acupuncture weight loss treatment for a patient will probably use a multi-targeted approach. They may attempt to lower the body's weight by increasing the output of the pituitary gland.

They would also probably work on reducing cravings for certain foods or they would attempt to encourage a decrease in natural appetite. Certain needle placements are even thought to lower insulin levels or lipid levels in the blood.

A benefit of acupuncture weight loss treatment is that unlike certain medications, there are no harmful side effects and no chance for addiction. It is a perfectly natural means of boosting the patient's weight loss efforts.

Acupuncture weight loss treatments need to be repeated on a rather regular basis in order to maintain the effects. However, the acupuncture specialist will instruct the patient that the treatment on its own is not likely to be enough to result in long term, permanent weight loss.

Attention should also be paid to diet and exercise. The acupuncture specialist may provide the patient with certain guidelines as to what to avoid eating in order to promote the regular flow of energy throughout the body as well.
If you've been struggling with a stubborn weight problem, consider acupuncture weight loss treatment to give your weight loss efforts a boost.

http://www.naturalnews.com/019552_weight_acupuncture_loss.html

Benefits of Swimming for Weight Loss

Swimming is often considered when exploring options for weight loss. As a form of exercise, swimming allows you to work a number of parts of your body and provides gentle resistance necessary to burn fat and develop muscles. There are a number of benefits to using swimming as a means of losing weight, especially when paired with a health-conscious diet that provides balanced nutrition with a reduced caloric intake.

 

Calorie Burning

According to the Mayo Clinic, swimming laps burns approximately 423 calories per hour if done by an individual who weighs 160 lbs.; this increases to 528 calories per hour for an individual weighing 200 lbs. and 632 calories per hour for an individual weighing 240 lbs. This can be compared to other popular forms of exercise such as power walking which burns 314, 391 and 469 calories for those same weight levels, and low-impact aerobics which burns 365, 455 and 545 calories for the same levels. Although exercises such as running (606, 755 and 905 calories) and jumping rope (861, 1074 and 1286 calories) burn calories at a faster rate, these exercises are typically higher impact and require more endurance to perform over an extended period of time.

Cardiovascular Health

Swimming is an aerobic exercise, meaning that it increases the heart rate and promotes an increase in heart and blood vessel health. Because the heart is being worked in addition to other muscles, additional calories are burned and weight loss may occur faster than with forms of exercise that focus primarily on specific muscle groups. This can also bring with it the added benefits of reduced blood pressure and a reduced chance of heart attack or other cardiovascular health problems.

Total-Body Exercise

Swimming promotes the development of lean muscle mass through the added resistance provided by the water; depending on the type of water that you swim in, it may provide 12 to 14 percent more resistance to your muscles than exercising in open air. This lean muscle mass isn't focused on any specific part of the body, providing you with a more well-rounded form of muscle development than some other forms of exercise. The total-body development of lean muscle improves your overall body composition, and the increased metabolic activity of lean muscle results in you burning more calories at rest as well.

Low-Impact Weight Loss

The Centers for Disease Control and Prevention (CDC) recommend swimming as a form of low-impact exercise, especially for individuals who are overweight, suffering from bone density loss or are otherwise unable to participate in higher impact forms of exercise. The buoyancy of water can reduce the effective weight of the body by up to 90 percent, reducing the strain in ankles, knees and other joints that might experience pain or other problems during land-based exercises. This allows individuals to exercise more freely and enjoy a larger range of motion while in the water, reducing or eliminating the pain or instability that might otherwise prevent them from exercising.

Mental Health Benefits

Studies referenced by the CDC show that swimming improves the mood of both men and women, and exercises performed in warm water have been shown to decrease the symptoms of depression as well. Fibromyalgia sufferers have reported decreased anxiety while undergoing water-based exercise routines. Swimming is also beneficial to the development of family bonds in families where one or more children suffers from a developmental disorder as it allows all members of the family to engage in an enjoyable activity together.

Chronic Diseases and Disabilities

In addition to reducing the chances of heart attack and other cardiovascular disorders, swimming can have a positive effect on other chronic diseases, reports the CDC. Swimming regularly can reduce complications associated with diabetes and increase the overall health of the diabetic individual. Sufferers of rheumatoid arthritis have reported more health improvements during water-based therapy including swimming than with other forms of therapy, and individuals suffering from osteoarthritis report a reduction of pain and a greater ability to use affected joints when swimming regularly.

Swimming and Pregnancy

Unlike some other forms of exercise, swimming is considered safe for expectant mothers because it is a low-impact activity. The buoyancy of the water reduces stress on the mother's joints and helps to support the weight of the developing fetus, making it an exercise that can be performed late into pregnancy. Women suffering from extreme mood swings and depression during pregnancy may experience more mental stability and improved moods. Care should be taken to avoid heated pools, hot tubs or saunas, however, as extreme heat can have a negative effect on fetal development. Women without much swimming experience should perform basic stretches before swimming to avoid injury.

Establishing a Swimming Routine

Before beginning any new exercise routine or diet plan, consult your doctor to receive his recommendations. This will not only give you a professional opinion to base your exercise routine on but will also provide you with a starting weight and body mass index that you can use to track your progress. Your doctor will likely help you develop a swimming routine that fits your current state of health and exercise needs. The CDC recommends that individuals swimming for exercise swim for two and a half hours per week to attain health benefits, so your swimming time should be scheduled in such a way that you can meet or exceed this recommendation. If you are new to swimming, work up to that two and a half hours per week in small increments of time every day or every other day to avoid exhaustion, muscle cramps or other problems that can be dangerous in the water.

http://healthyliving.azcentral.com/benefits-swimming-weight-loss-1014.html

Does Boxing Help You Lose Weight?

You might think that boxing is reserved for tough, bulked-up cage fighters, but the punch-and-jab sport is also one of the most effective, comprehensive total body workouts you can choose. Boxing is a high-impact, versatile sport that delivers big results in both calorie burning and strength training. The range of boxing styles ensures that you can find a routine that will work for your fitness abilities and goals, especially if you are hoping to blast fat and lose weight.

Boxing Basics

All forms of boxing involve simulation of hand to hand combat in which you rely on a series of punches, kicks and dodges to protect yourself and engage your opponent. Boxing combines high-paced cardiovascular exercise with strength training that tones and builds muscle in your upper and lower body. Professional boxing takes place in rings, but fitness boxing may take place in studio classrooms with or without any additional equipment. Once you've worked with a trainer to establish proper technique, boxing easily translates to a simple home workout that doesn't require much more than space in which to move around.

Boxing and Weight Loss

Boxing relies on constant motion. From dodging and ducking to jabbing and punching, your body is constantly on the move. The never-ending motion revs up your heart rate and burns calories -- the key to weight loss. The precise number of calories burned depends on your weight, the style of boxing and the intensity of your workout, but an average person can expect to burn at least 350 calories in an hour of boxing. A boxing class specifically targeted to weight loss can help you burn even more, exceeding 600 to 800 calories in 45 minutes, according to fitness author and personal trainer Ross O'Donnell. Boxing also requires engaged core, upper body and lower body muscles. Toning muscles increases your lean muscle mass, which increases your basal metabolic rate, or the rate at which your body burns calories for its normal body functions. Higher resting metabolic rates translate to a more efficient system of fat burning, which facilitates weight loss.

Types and Styles

Professional boxing training is distinct from boxing for weight loss. Professional training focuses on form, accuracy, and strength while fitness boxing focuses on sustained elevated heart rates for optimum fat-burning. Fitness or cardio boxing typically involves a brief warm-up of jump rope or jogging, followed by drill circuits lasting three to four minutes each in which you repeat sets of particular conditioning moves, like walking lunges, standing crunches, or jump squats, and boxing moves, like punching combinations or partnered sparring. Kickboxing incorporates more lower body moves than boxing, so if you are looking for extra lower body toning, kickboxing may be the right option. If you want to box at home, one option is to invest in a weighted, suspended boxing bag to simulate the act of sparring with a partner. You can also perform a boxing workout at home with no equipment, though a mirror is helpful for ensuring you maintain proper form to burn the most calories.

Who is Best Suited for Boxing

Boxing is a high-intensity workout, and incorporating adequate resting periods is essential for preventing injury and allowing your muscles time to recuperate. If you are a beginner, incorporate one cardio boxing class into your routine per week to start, and increase to two or three weekly classes after you've increased your stamina and strength. For weight loss, three aerobic boxing classes per week, with rest days in between each, allows your body adequate recovery time without sacrificing results. Boxing is particularly well suited for individuals with decreased lower body mobility as a majority of the movements can be performed using only the upper body. Boxing may also be a source of stress relief for people who are looking for an outlet for anxiety or aggression.

http://healthyliving.azcentral.com/boxing-lose-weight-1591.html

Weightloss Hypnosis - The Steps You Take With Hypnosis to Lose Weight

Hypnosis for fat burning is a well-known method that is getting prevalence over the years. Through the procedure of hypnosis, a person’s mindset is recommended to consume less and inspire him to follow his weight loss regimen. Additionally, hypnosis for fat burning is likewise a useful approach for long-term weight management. If you have actually been fighting with your weight issues for a long time and you are considering this approach, there are certain steps and expectations that you need to remember in order to succeed with your plans.

� Be practical with your objectives. Hypnosis for fat burning can produce fantastic outcomes especially when you take follow-up sessions. Much like any weight loss approaches, the process likewise takes time in order for it to become efficient. According to associated studies, fat burning outcomes and long-term weight management can be attained just when you currently adapted the habits and the new state of mind that will help you in reducing weight effectively. This can just take place when you routinely go to 8 sessions of hypnosis for weight loss. Additionally, seeing the therapist for appointments will also help him examine if you the hypnosis really worked for you.

� Positive reinforcements. Hypnosis for fat burning works under the idea which mentions that “it’s all in the mind.” Considering that there isn’t really any physical tools that will enhance you in your goal during the hypnosis process other than the counselor’s words. Ask the therapist if his technique of hypnosis gears towards favorable reinforcement and inspiration rather than unfavorable aversions.

� Supplementary weight loss methods. Hypnosis can work in assisting you drop the unwanted pounds off, however you likewise should check out various other possible techniques of safe and natural weight loss in order to supplement the hypnotherapy sessions. Hypnosis, by itself, will not make you lose the unwanted pounds that you desperately wish to lower. You can make use of hypnosis as a device which can motivate you to follow effective work-out programs and encourage you to try through your weight loss diet strategies.

� Follow-through methods. Aside from checking out a hypnotherapist, you can likewise think about self-hypnosis on days when you don’t have medical sessions. Relevant research reveals that hypnotherapy sessions of 8 weeks, followed by twelve weeks of self-hypnosis yield preferable results.

� Choose the right hypnotherapist. Being under the state of hypnosis can put you in an at risk position, therefore you will have to be under the care of a knowledgeable and credible hypnotherapist.

Aside from comprehending the steps that you will take while going through hypnosis for weight loss, remember that you will have to prepare for the task as well. Considering that the session will be geared towards accessing your subconscious, and in a manner, modify your frame of mind, you need to see to it that your psychological and psychological wellness are in great condition.

First, always unwind your mind and advise yourself of your objectives. Focus also on positive ideas. The idea of hypnosis can appear quite mysterious for some, and you might feel that you are going through unexplored regions. However, there actually is nothing to be afraid of as hypnotherapists with qualifications and experiences have actually taken the oath to follow the ethical practice of therapy. Also, keep an open mind and a set objective. The initial step in achieving your objective lies in thinking that you can accomplish your objective. If you think that the sessions will be useful to your weight loss objectives, then you are currently successful in half of the fight. There is no point in attempting or pursuing something that you just desire to do half-heartedly.

http://weightloss.hypnosis4weight.net/category/weight-loss-hypnosis/

Kale Smoothies

Does this scare you? A little?

It’s OK; it scared me at first, too. My mom saw it and, well, I don’t think I should share this part publicly, but you know how good I am with keeping a tight lid on things that should remain private. She stared as I sipped it—eyes wide—then immediately turned away and covered her mouth, gagging at what she’d just witnessed. “Andrea it looks like…” Stop.there. 

But honestly, it’s not toxic sludge, even if that’s the impression you got. I’m really selling it, aren’t I?

Let me start by telling what it is: a [harmless] green smoothie. Frozen banana, almond milk, yogurt, and kale—the ingredient that imparts that lovely Hulk-green hue.

*To freeze a banana for your smoothie, peel it, break it into chunks, seal it in a small plastic baggie or an airtight container, and toss it in the freezer until you’re ready to blend.

I also added chia seeds because I recently bought a wacky amount of them on Amazon after reading so many of their amazing health benefits online (among other virtues, they’re a fantastic source of omega-3 fatty acids). I really enjoy the crunch they add to my oatmeal and smoothies lately, but I chose not to include them in the recipe because I do not expect anyone to run out and purchase such a pricey ingredient only to use one tablespoon in a single-serving smoothie.

 Here’s what I love about this drink—a shake, if you’ll indulge me: it’s essentially good health in a glass. So many nutrients, so little time to consume them. We’ve all heard about what a superfood kale is. It’s THE most popular of vegetables right now. Kale salads, kale chips, kale juice…all kale, all the time. But for most of us, unless we’re cooking this tough, slightly bitter green, or massaging the leaves to break down it’s cellulose structure (essentially wilting it), it’s rather hard to consume it truly raw, or at least—in large quantities. So blending a few generous handfuls into a smoothie makes ingesting this superfood a cinch. It also adds bulk to the drink, making it feel more substantial, and a low-glycemic dose of fiber, making for slower digestion and more even blood sugar levels than using banana alone.

Things to keep in mind: this is not sweet. Trust that I will not be the health zealot who swears to you it tastes “just like a milkshake!” Because it does not. It tastes good, yes, and satisfying in that wholesome kind of way that eating well always does, yes, but it’s also a bit earthy in flavor, too. And it’s even got some grit to it. But I have to venture a guess that if you’re indeed going ahead and making this smoothie, you’re likely OK with these things.

If you do, however, find yourself needing some sugar (and don’t we all?) ain’t no shame in adding a teaspoon or two of sugar or a few drops of stevia, if that’s your thing. I just found liquid stevia at Trader Joe’s, obviously impulse bought it, and this week I sampled it for the first time. Initial thoughts? Not bad.

Kale Smoothie

Yield: 1 Smoothie

Ingredients

• 1 medium banana (freezing it beforehand is optional)
• 2 cups kale, stemmed and roughly torn into pieces
• 1 cup nonfat Greek yogurt
• 1 cup almond milk
• 1 teaspoon sugar or sweetener of choice (optional)

Instructions

1. If frozen, add the banana to the blender first and pulse until smooth.
2. Add the kale, yogurt, almond milk, and optional sugar to the blender. If your banana is not frozen, add it to the blender now. Blend until all ingredients are well combined and the mixture is smooth and light green in color. Serve immediately.

Notes

Nutrition Information for 1 Smoothie (Entire Recipe, Not Including Optional Sugar/Sweetener): Calories 300, Total Fat 4.9 g, Total Carbohydrate 49.6 g, Dietary Fiber 9.3 g, Sugars 23.7 g, Protein 22.2 g

http://www.canyoustayfordinner.com/2013/05/28/kale-smoothie/

6 Real Weight Loss Motivation Tips to Help You Make the Most of Your Weight Loss Program

When you are beginning a new weight loss program (or trying to make your current weight loss program work for you) it can be a big help to have some handy tips to help you along. A weight loss program is almost always a huge undertaking for a lot of people and as such breaking down your program is going to break down your work and it’s going to make sticking to your weight loss program a lot easier for you to stick to, and thus a lot more effective!

Weight Loss Motivation Tip #1: Get Real! This is the first weight loss tip you’re going to see in any article claiming weight loss tips. It’s because setting unrealistic goals in your weight loss program is the most common error that deters a lot of people from really sticking with it. While it’s good to have an ultimate goal, you want to set smaller goals for you to meet along the way. Setting smaller goals allows you to achieve them and get ever closer to your ultimate goal. Baby steps is the key to any weight loss program. You have to learn to crawl before you can walk right?

Weight Loss Motivation Tip #2: Preparation! Preparation! Preparation! This is the most painful part at the start of any weight loss program, but it’s one of the best things to do to get you started on your path to weight loss. It’s time to get rid of your potato chips, your Coke, your hidden treasure trove of chocolate, and anything else you might have stashed away. Having this stuff around makes it way too easy for you to cheat while on your weight loss program, and unless you are a self-control machine then there’s no way you’re going to meet the goals you’ve set for yourself unless you take the precautionary steps to remove temptation. Make a list of the healthy foods you need and stock them in mass quantities. If you’re worried about healthy food not tasting as good, look up some health food recipes because there is good stuff out there!

Weight Loss Motivation Tip #3: A Rewarding Weight Loss Program is a Successful Weight Loss Program. It’s something you’ll learn in any first year psychology class, human beings naturally excel at tasks when there is tangible or periodic reward. You want to buy that new CD that just came out? Well if you meet your next goal then treat yourself to your favourite music. Beware with rewards though, don’t reward yourself with junk food, you’ve gotta stick to that weight loss program!

Weight Loss Motivation Tip #4: The Most Important Meal of The Day! You’ve heard the saying so many times about Breakfast being the most important meal of the day, but why do people say that all the time anyway? It’s because it’s true. Your breakfast provides you with the energy to keep going through the day, and eating a healthy breakfast will actually help you with your weight loss. When you don’t eat breakfast it actually tricks your body in to believing that it could be starving and so it goes in to a mode which not only will hinder your self control around junk food, but it will also try and guard against the burning of precious fats and calories in your body (because you need that stuff to survive if you happen to be starving!) Always make sure to eat a complete breakfast! It really is the most important meal of the day!

Weight Loss Motivation Tip #5: Don’t Just Eat Healthy, ACT Healthy! Hopefully your weight loss program already includes something about getting plenty of exercise. It’s important to complement your weight loss program with a healthy dose of exercise. In fact, it’s one of the big factors that can make or break your weight loss program. The fact is that if you can stick to a weight loss program which involves a proper diet and exercise, no matter what program it is, you WILL lose weight! It’s what your body needs!

Weight Loss Motivation Tip # 6: So You Like To Sleep? That’s Good! 7-8 Hours of Sleep per night. That’s what the average adult needs each and every day. It keeps your body working in perfect order, it repairs all parts of your body and mind intact and you need to keep both of those at your best in any weight loss program! If you can follow these six simple tips, I have no doubt that you’re going to see some results in trying to lose weight! The power to lose weight is in your hands though, you’ve got to be the one that makes you stick to both these tips and your own personal weight loss program, if you can do that then you’re going to lose weight! Good Luck!

http://www.weightlossecretstore.com/weight-loss-program/6-real-weight-loss-tips-to-help-you-make-the-most-of-your-weight-loss-program/

Successful Weight Loss in 6 Easy Steps

Successful weight loss could be achieved as long as you adhere to these sure-fire strategies. Once you do, your weight loss objectives will become a reality. Do know that there are tons of fad diets and weight loss scams proliferating the market. However, the best and definite way to achieve success weight loss is by living a healthy lifestyle and engaging in regular exercise. For long term success weight loss, changes must be made permanently in your daily habits. The question now is how?

Commit To Success

First things first, commitment is key. For a success weight loss program to take effect, time and effort must be expended. Your commitment must not merely last for a month, two months or a week. Changes need to be incorporated in one’s lifestyle regularly and for a whole lifetime.

Staying focused is similarly critical. Being focused helps you stay committed. Remember that it takes tons of energy – both physically and mentally – to alter your habits. Therefore, if you are planning to adhere to a success weight loss systems, make sure you have a plan to resolve any stresses in your life which would make your goal difficult to achieve. For instance, if you purchase ice cream regularly, stop buying these tasty treats! Though it might be difficult, it is definitely worth making especially if you value your health. Once you feel prepared to follow your success weight loss systems, schedule a start date and stick to it.

What Motivates You?

Take note that no one in the world could make you lose weight unless you want to. You must similarly go through a diet and exercise regimen that you personally find enjoyable. Think about it. What would make you stay keenly motivated to lose weight? Is it the idea of sharing your success weight loss stories? Is it because you want to look good in a bikini? Once you know what will keep you motivated, call in all your inner strength the instance you feel tempted to grab that chocolate bar.

Once you own up and start to be responsible for your behavior, opportunities open up to help you gain the support you need to achieve successful weight loss. If you can, do select people who you feel will positively encourage you to lose weight. As much as possible, these people must not be judgmental about your weight loss efforts. Seek out people who will freely listen to your feelings and weight loss issues.

Set Goals

It is always best to set weight-loss goals which are realistic. For instance, you need not aim to have your body look like Angelina Jolie’s after six months. It is more realistic and therefore feasible to lose a pound or two after a week. In order to lose a pound or two a week, you have to burn as much as 500 calories to 1,000 calories more than what you consume daily.

Eat Healthy and Love It

It is not enough to eat healthy foods. If you want your weight loss efforts to last a lifetime, you need to love to eat healthy foods too as doing so is an effortless and fun way to shed off those fats. You need not give up delicious food items by consuming solely plant-based items. You can learn to enjoy what you’re eating whilst being healthy at the same time. Aim for variety without sacrificing nutrition.

For starters, consume a healthy breakfast each day. If you can, eat a minimum of four servings of green leafy veggies daily. You could also use healthy fats, reduce your intake of sugar, opt for low-fat products and minimize your consumption of meat.

Be Active

Remember that the secret to success weight loss stories for women and men is burning more calories compared to the amount you consume. Since 3,500 calories is equal to a pound of fat, you have to burn at least 3,500 calories more than you eat in order to lose a pound.

Though you could essentially lose weight by not exercising, restricting your intake of calories will further give you that edge you need. Exercise helps burn any excess calories you cannot remove solely through diet. Similarly, exercise provides a slew of benefits such as boosting your mood, decreasing your blood pressure and strengthening your heart.

Be aware that the quantity of calories you expend is dependent on the intensity and duration of your physical activity. One of the excellent ways to decrease your body fat is by doing regular aerobic exercise for a minimum of thirty minutes at least three times per week.

Shift Your Point Of View

It is best to practice all these not just for a mere month. In order to see authentic weight loss, these habits must be part of your daily life. Be honest with yourself and see how much you consume daily. Then, work out a plan to make your goals a reality. You need to have a strategy to be able to lose weight permanently.

All in all, weight loss is possible as long as you are willing to do what it takes to achieve your goals.

http://creativebioscience.com/blog/successful-weight-loss-in-6-easy-steps/

A Slimming Programme that Works for You

Getting Started

To start, keep a food diary based on what you usually eat and simply record every single mouthful that passes your lips for a week. It might sound tedious, but it will make you realise just how much you’re eating and help to identify any areas where you can make little changes to shift those pounds.

You may also find it helpful to keep a note of how you felt before eating. Was it because you were hungry? Was it to satisfy boredom, tiredness, unhappiness or another emotion? Or did you simply eat out of habit?

Identifying those times when you eat when you’re not really hungry will give you the opportunity to find other ways to deal with these situations rather than reaching for food. For example, if your food diary helps you realise that you eat when you’re bored, you can work towards beating boredom without using food, such as having a bath, going for a walk or phoning a friend for a gossip. Similarly, if your food diary reveals that you often eat out of habit, for example, by going straight to the fridge when you get home from work, you can look at ways to break or change those habits, for example, by heading straight for the fruit bowl!

Keeping on track

The key to continuing to lose weight is to keep your slimming and exercise programme fresh. If you eat the same foods day in and day out and only ever do the same activities, boredom will quickly set in with the result that you’ll be tempted to give up. When it comes to food, this might mean investing in a recipe book to try some new dishes or experimenting with different foods. For example, you could make it your weekly mission to buy a fruit or vegetable you’ve never tried before, or cook vegetables in different ways, such as roasting carrots with a little spray oil rather than steaming them, or adding fresh coriander, chopped peppers and spring onions to your usual salad of lettuce, tomato and cucumber! There are lots of different ways to keep meals interesting – it’s simply a case of experimenting.

The same goes for exercise. It’s natural that you’ll get bored if you only ever do the same activities – and on top of this, you’re unlikely to get the most out of your workout. Your body needs to be continuously pushed in order to burn fat and tone muscle so it’s important that you keep pushing yourself. This might mean trying some different cardiovascular machines if you go to the gym, or increasing the intensity of your workout, such as walking for a longer distance in the same amount of time. Keep an eye out for new activities too, such as dance classes at your local community centre or a new aqua aerobics class at the swimming pool.

It’s also essential to keep yourself motivated. In the early stages of your plan, friends and family will probably keep telling you how well you’re doing and how great you look, but compliments may gradually start to slow down, especially as people get used to seeing a slimmer you. That’s why it’s essential for you to keep reminding yourself of your slimming successes to date – that might mean trying on an old item of clothing that’s now too big for you, comparing pictures of yourself when you were bigger with ones of yourself now or simply totting up how many pounds and inches you’ve lost in total. You may also find it helpful to give yourself non-food treats such as a new haircut, a nail varnish or a massage, every time you reach a new goal.

Reaching a plateau

It’s also important to avoid getting disheartened if you reach a plateau where your weight seems to stick for a couple of weeks at a time, despite all your best efforts. This is common, but the good news is it’s usually only a temporary problem. In the meantime, there are several things you can do to help get those pounds shifting again. Start by checking your portion sizes. After weeks of following a slimming programme, many of us feel confident enough to ditch the kitchen scales and start putting cereal into a bowl rather than weighing it, or pouring dressing onto salad straight from the bottle rather than measuring out 1tbsp. Simply going back to weighing out servings of foods like cereals, rice, pasta, meat, poultry and fish may be all that it takes to get those pounds shifting again.

You may also find it helpful to keep a notebook with you for a week detailing every single mouthful you eat each day. In the same way that portions can increase over time, you might find you’ve allowed more treats to creep into your programme which you’ve been forgetting to add to your food diary, such as having the odd cake in the office, treating yourself to a bar of chocolate once a week, nibbling on sweets while you’re driving or pouring yourself a larger drink than normal.

So now you’re armed with all the information you need, what are you waiting for? All you have to lose is those extra pounds – for the very last time!

https://www.weightlossresources.co.uk/slimming/programme.htm

The 9 Most Nutritious (And Filling) Breakfast Foods

I know you’ve heard it a thousand times before, but breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices.

A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit.  All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day. Here are some ideas to get your day started right:

1. Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.

2. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.

3. Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.

4. Get a good “warm-up.” Start with hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.

5. Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.

6. Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.

7. Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.

8. Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Cook one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.

9. Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.

http://blackdoctor.org/2382/the-9-most-nutritious-and-filling-breakfast-foods/