tag:blogger.com,1999:blog-39340758419820920102024-03-13T21:58:49.592-07:00Weight Loss TipsTips and advice on how to lose weight.Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.comBlogger10125tag:blogger.com,1999:blog-3934075841982092010.post-1660096495206956082012-02-21T02:37:00.002-08:002012-02-21T02:38:47.870-08:00Maple Syrup is Actually Healthier Than You Think<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Pprx0NBwbo4/T0NzxbpK6zI/AAAAAAAACXU/8YETD3DxAig/s1600/maple+syrup+healthy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-Pprx0NBwbo4/T0NzxbpK6zI/AAAAAAAACXU/8YETD3DxAig/s320/maple+syrup+healthy.jpg" width="320" /></a></div><div style="text-align: justify;"><!-- adsense --><br />
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</div><div style="text-align: justify;">Many people do not know that there are various health benefits that the unprocessed maple syrup can offer. Aside from tasting really excellent, it is also highly nourishing. Sweeteners that are famous nowadays do not have the same nutrients that maple syrup can offer effortlessly.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The calcium content of maple syrup and whole are almost the same. Their difference is in their fat calorie content, as whole milk consists of more calories than maple syrup. This syrup can additionally provide a lot of multivitamins, giving you a healthy and sweet treat.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Your heart can also appreciate the rewards that maple syrup can provide, with its zinc and manganese contents. An antioxidant, zinc will fight cholesterol and safeguard your heart. You can also stop yourself from getting under the weather with the help of zinc and manganese, as it boosts your immune system. The antioxidants also fight aging while making your skin gleaming and look more beautifulbeautifulbeautiful.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Try not to use sugar or other sweeteners the next time you prepare or bake desert. You can now make sure that you can prepare healthy food and sweets for your loved ones. You can gain a lot of health benefits when you use maple syrup on many of your dishes.</div>Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com1tag:blogger.com,1999:blog-3934075841982092010.post-49740986441518755092011-01-24T06:26:00.000-08:002011-01-24T06:26:17.841-08:00How Acai Berry Helps You Lose Weight<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_PsERxTDlyhQ/TT2KVzHUJQI/AAAAAAAABjg/ZdI34hnVcKs/s1600/acai-berry1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="http://3.bp.blogspot.com/_PsERxTDlyhQ/TT2KVzHUJQI/AAAAAAAABjg/ZdI34hnVcKs/s320/acai-berry1.jpg" width="320" /></a></div><!-- adsense --><br />
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<div style="text-align: justify;">Acai berry and acai berry diet has recently became very popular a weight loss supplement when it was featured at the Oprah Winfrey show. It is a small, purplish black round berry that kind of looks like a grape. It is known for its high level of antioxidant properties that reduces the risk of cancer and other heart diseases. <b>Acai berry</b> is also a good addition to any <b>weight loss programs</b> for people who are trying to shed off excess pounds. This fruit can supress appetite to you don't have to worry about craving for that bowl of pasta or cup of ice cream. That way, you can religiously stick to your diet plan. Acai berry also give you boosts of energy for that pumped up workout or exercise. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">What about side effects? Thankfully, eating acai berry doesn't have any side effects, except of course if you consume it excessively. That's why it is very safe for people who are not only looking to lose weight, but also those who wants to keep in shape.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Acai berry is available in supplements such as pills, juice or powder.</div>Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-68698797241317409712008-01-21T22:09:00.000-08:002008-12-12T16:40:58.050-08:00Basic Weight Loss ConceptsWe'll look into the primary factors that lead to weight gain, how to assess your <span style="font-weight: bold;">obesity</span>-related health risks, how to determine if you are <span style="font-weight: bold;">overweight</span>, and how to assess if you're really ready to <span style="font-weight: bold;">lose weight</span> permanently. It's true that calories consumed must be less than calories burned in order for weight loss to occur, but obesity has many other causes that we'll explore. It's also true that the more pounds you carry above your ideal weight, the higher risk you have for certain chronic diseases. It's important for you to assess, however, if you truly do have a weight problem, and what a realistic "ideal weight" is for you. Lastly, you must decide whether this is a good time for you to lose weight by doing a self-assessment. The overwhelming statistics show that most people who lose weight eventually gain it all back. You must be willing to take on the challenge and commitment that it takes to lose weight permanently. If you're not really ready, then it is likely that you too will be another "statistic". This weight loss program will guide you through the necessary steps to lose weight permanently so that this is the last time you'll ever have to shed pounds.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_PsERxTDlyhQ/R5WKTSaz1iI/AAAAAAAAATg/bN03Opb-hj4/s1600-h/healthy.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://4.bp.blogspot.com/_PsERxTDlyhQ/R5WKTSaz1iI/AAAAAAAAATg/bN03Opb-hj4/s320/healthy.jpg" alt="" id="BLOGGER_PHOTO_ID_5158181012189206050" border="0" /></a><br /><span style="font-weight: bold;">Causes of Obesity</span><br />In general, when you take in more calories than your body burns each day, you will gain weight. As simple as this sounds, however, it's not just whether you overeat that determines whether or not you will become obese. There are several other factors which contribute to obesity. Some factors, such as genetics and age are unchangeable. However, as you will see, many other factors are within your control to modify. You should focus on changing these factors to help you in your quest for greater health and weight loss. Review the causes below to determine which factors might be playing a role in why you're overweight today.<br /><ul><li>Genetics</li><li>Gender</li><li>Age</li><li>Medical Condition</li><li>Physical Activity</li><li>High-fat diet</li><li>Environmental and Behavioral Influences</li><li>Portion Sizes and Overeating</li><li>Modern Conveniences</li><li>Chronic Dieting</li></ul><span style="font-weight: bold;">Health Problems Associated with Obesity/Obesity Risk Factors</span><br />One of the best motivators for achieving long-term weight loss is when our health is at stake rather than simply our appearance. The more overweight you are, the higher your risks are for the following conditions:<br /><ul><li>Shortness of breath</li><li>High Cholesterol Levels</li><li>Osteoarthritis</li><li>High Blood Pressure/Stroke</li><li>Insulin Resistance and Type 2 Diabetes</li><li>Cancer</li><li>Sleep Disorders</li><li>Emotional and Social Problems</li></ul> <span style="font-weight: bold;">Your BMI, Ideal Weight and Health Risks</span><br />You should always keep in mind, however, that height and weight tables or calculations do not always represent an appropriate weight for you as an individual. For instance, if you are a female who is 5'4" and weighs 220 pounds, some calculations will tell you that your ideal weight is 108-132 pounds.<br /><br />However, if you've never weighed below 155 pounds in your adult life, then it is probably not realistic to expect to achieve a goal weight of 120 pounds. You should probably strive for the upper end of the figures you see or even strive for what you feel is the most realistic goal for you. If you're overweight, then any amount of weight loss or exercise significantly adds to better health and a better attitude. So make your goal better health and not to look like a supermodel!<br /><span style="font-weight: bold;">Requirements for Permanent Weight Loss</span><br />If you're like millions of people out there, you've tried multiple diets only to watch the weight come back on time and time again. Why do most diets eventually fail? Because they do not take into account all the components that you must address and incorporate to lose weight permanently. In general, most of these diets deal only with restricting calories, limiting certain types of foods, or eating only certain food combinations. Chances are, however, that the reasons you're overweight are about more than just what you're putting in your mouth. Do you eat when you're not hungry? Is exercise a foreign concept? Does a stressful day lead to empty ice cream containers? In other words, it's not usually what you're eating, but why you're eating. Successful, permanent weight loss must address not only a healthy diet plan that works for you, but also how to incorporate regular exercise and modify the behaviors that drive you to overeat to begin with.<br /><br />In a nutshell, to lose weight permanently you must take each of the following steps:<br /><ul><li>Choose a healthy, well-balanced diet plan that works for you.</li><li>Find exercises you enjoy and do them regularly.</li><li>Commit (for a lifetime) to identifying, learning about, and changing the behaviors that cause you to overeat.</li></ul>This weight loss program is designed to teach you all of the above. First, you must decide if you're really ready to lose weight after you complete this week's exercise. Then, you must be ready to learn about and commit to making the changes above. If you stick with them, make the commitment, and realize it is not just a temporary, quick-fix diet, then it will be the last time you ever have to walk down the weight loss path.<br /><br />Remember: Consult your physician before beginning any diet or exercise program.Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-30961987947008866412008-01-20T10:42:00.000-08:002008-12-12T16:40:58.267-08:00100 Calories Less to a Thin Waist<span style="font-weight: bold;">Obesity </span>is at an all-time high with more than 66 percent of Americans considered to be overweight. According to the USDA and the National Institutes of Health's combined research 133.6 million Americans are considered to be overweight. Of those, 63.6 million are considered to be obese. The health ramifications of carrying extra weight are huge and include a higher risk of developing type 2 diabetes, heart disease, stroke, gallbladder disease, and certain forms of cancer. The economic costs of treating this epidemic are also steep. According to the National Health and Nutrition Examination Survey, from 2001-2004 Americans incurred 117 billion dollars each year in diagnosing and treating illness related to being overweight. To stop this unhealthy health trend, one must reduce calorie intake and begin an exercise program to promote a healthy weight loss.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_PsERxTDlyhQ/R5OXKyaz1dI/AAAAAAAAAS4/FA0sUIr0N3c/s1600-h/loseweightfast.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://4.bp.blogspot.com/_PsERxTDlyhQ/R5OXKyaz1dI/AAAAAAAAAS4/FA0sUIr0N3c/s320/loseweightfast.jpg" alt="" id="BLOGGER_PHOTO_ID_5157632209858057682" border="0" /></a><br /><span style="font-weight: bold;">How Many Calories in a Pound?</span><br />One pound of body fat equals 3500 calories . In order to lose one pound one must reduce calorie intake by 3500 calories. A reduction of 500 calories a day should result in one pound loss per week. Exercise can play a role in weight loss by expending more calories and increasing metabolic rate. If losing a pound per week is the goal, it may be easier to eat 250 less calories in a day coupled with 250 calories burned through exercise.<br /><br /><span style="font-weight: bold;">A Thin Waist Through Exercise</span><br />According to the American Hearth Association and the USDA's Healthy People 2010 report, physical activity should be part of a healthy lifestyle and as a means to acheive that slim waistline. It is recommended that Americans aim to get in one hour of exercise each day. This time can be broken into smaller amounts throughout the day. Below is a chart with calories expended by common activities. Calories per activity burned is dependent on body weight of the person doing the activity .<br /><br /><span style="font-weight: bold;">Simple Ways to Decrease Calories</span><br />To promote weight loss, one must analyze one's dietary habits. Something as simple as drinking one less soda a day may help shed the extra pounds. An average regular soda has 150 calories per 12-ounce can. Drinking one less a day reduces calorie intake by 54,750 calories a year. This results in a 15.64 weight loss in one year if all other variables remain unchanged. Choose flavored water, plain water, or diet sodas more often to reduce calorie intake.<br /><br />Other simple ideas include filling half your plate with vegetables to reduce your total calorie intake by half in a meal, or you could aim to increase fiber into the diet as a way to decrease calories consumed and help the body feel full faster. When eating in a restaurant split entrée portions in half. Either share the portion or take half home. Many restaurants do not practice portion control, and average portions are three to four times the recommended amount! If enjoying a meal out, either skip the dessert or choose to share with a friend. Eating five to six small meals will also help regulate your metabolism and help shed extra pounds. This trick may sound counterintuitive but skipping meals or not eating at regular patterned meal times can result in overeating because of increased hunger.<br /><br />If snacking is a problem, aim to increase fruit and vegetable intake to curb calorie intake while increasing fiber, vitamins, and minerals. Identifying the reasons for eating may also add insight to problems with overeating. If you are someone who eats more when emotions rise be aware that the food choices do not change the outcome of the situation.<br />Making the Most of your Daily Calorie Intake<br /><br />When trying to curb calories it is important to be persistent in your plan. Oftentimes people will lose weight quickly at first, then suddenly plateau which becomes frustrating and may lead to failure. It may be helpful to journal your daily intake of food, amount of food consumed, and emotions related to eating to identify problem areas. Perseverance pays off in the long run. Weight loss is a tough challenge. Make it fun by trying new recipes, exercising with a friend, or setting up a non-food reward system. The longer you keep the pounds off, the more likely you are to have <span style="font-weight: bold;">weight-loss success</span> in the future.Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-11990741742680156512007-12-30T23:12:00.000-08:002008-12-30T10:10:49.188-08:0010 Tips to Lose Weight During the HolidaysThere are steps you can take that will allow you to enjoy the holiday and still keep your waist line in check. The 10 tips listed below are designed to steer you away from the "Who cares, it's the holidays" mentality and the "I'll just go on a diet after the New Year" mantra.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3ib9iaz1DI/AAAAAAAAAPg/bdrecQaSHN0/s1600-h/loseweightchristmas.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3ib9iaz1DI/AAAAAAAAAPg/bdrecQaSHN0/s320/loseweightchristmas.jpg" alt="" id="BLOGGER_PHOTO_ID_5150037655411741746" border="0" /></a><ol><li>Eat breakfast: Do not attempt to fast going into this meal, or you will overeat for sure.</li><li>Lighten up on your calorie intake a couple of days before and after. Your weekly average intake is more important than one day's intake, and you can balance it out if you are careful.</li><li>Use a small plate: This keeps your portions in check. Sure, you can still pile high but that tends to get stares from other guests.</li><li>Go ahead and get a dab of everything that you want to try; this will keep you from feeling deprived later.</li><li>Do, however, choose between the bread and dessert. One or the other, your choice.</li><li>Eat slowly and take a drink of something calorie-free in between bites. This will allow you time to tap into your body's fullness factor before you have overdone it.</li><li>No seconds! This is a one-stop shop, not all you can eat!</li><li>Resist the urge to plop on the couch afterwards. Move around, help do dishes, or take a walk. This will aid the digestion process and burn a few extra calories.</li><li>If you are the host, divvy up the leftovers among the guests. You do not want to repeat this oh-so-good (but calorie-laden) fest any time soon. (Next stop: holiday parties.)</li><li>Drink plenty of water, follow these tips, and avoid the scale for a couple of days afterwards and you will once again be thankful.</li></ol>Aside from losing weight, try shopping for <a href="http://autoinsurance-101.blogspot.com/2008/12/save-money-on-combined-home-and-auto.html"><span style="font-weight: bold;">cheap auto insurance</span></a> this holiday season!Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-5355884319381084672007-12-30T22:06:00.000-08:002008-12-12T16:40:58.574-08:00Preventing Holiday Weight GainThe holidays are here, which means we are enjoying the favorite seasonal dishes and desserts that we have been looking forward to all year. Feasting on delightful delicacies is a mainstay of any celebration, and it seems the bigger the celebration, the greater the feast. With Christmas and New Year's celebration, many of us end up at party after party, celebrating the holiday season and <span style="font-weight: bold;">packing on the pounds</span>. Many reports claim that the average person gains <span style="font-weight: bold;">5-10 pounds </span>during the holiday season. It is much more difficult to lose weight than to gain, so if you put on even a pound or two on during the holidays, it is likely you will not lose it.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_PsERxTDlyhQ/R3iK3yaz1CI/AAAAAAAAAPY/6Aadvkd-DLg/s1600-h/holidayweightgain.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://1.bp.blogspot.com/_PsERxTDlyhQ/R3iK3yaz1CI/AAAAAAAAAPY/6Aadvkd-DLg/s320/holidayweightgain.jpg" alt="" id="BLOGGER_PHOTO_ID_5150018864929821730" border="0" /></a><br />Making a plan now can help you enjoy the season without expanding your waistline. Follow these tips to keep yourself from becoming another holiday weight gain statistic.<br /><ul><li><span style="font-weight: bold;">Eat Regular Meals and Snacks</span>: Skipping meals before or after a party will not do you any favors. It slows down your metabolism, and if you arrive at a party famished, you will likely make poor choices on what and how much to eat.</li><li><span style="font-weight: bold;">Get Out of the Kitchen</span>: Once you have filled your plate, move to another room and engage in conversation or another activity that will take your mind off of food.</li><li><span style="font-weight: bold;">Make Healthy Contributions to Holiday Potlucks</span>: Take a more traditional holiday dish and modify it to reduce calories, fat, and/or sugar.</li><li><span style="font-weight: bold;">Step Up the Exercise</span>: The holidays are a busy time, but challenge yourself to find an extra 30 minutes in your day for physical activity. </li><li><span style="font-weight: bold;">Focus on Quality, Not Quantity</span>: Peruse the buffet table and choose 3-5 dishes that are the most appealing. Take smaller portions of them since they are likely rich and more calorie-laden than the foods you are used to. Enjoy your favorites and skip the rest.</li><li><span style="font-weight: bold;">Don't Go Back for Seconds</span>: Whether you're at a buffet table or an appetizer table, fill your plate once and do not go back.</li><li><span style="font-weight: bold;">Get to the Back of the Buffet Line</span>: If you wait until most others have taken their food, you will be the one still eating while others are sitting with clean plates or going back for seconds.</li><li><span style="font-weight: bold;">Make Healthy or Non-Food Gifts</span>: You will end up licking the bowls and tasting the finished product. If food gifts are a must, then try making something healthy like granola, whole wheat bread, home-canned fruits or vegetables, or jam.</li><li><span style="font-weight: bold;">Plan Ahead</span>: Bring your own healthy snacks to work so you don't find yourself diving into a plate of fudge when your afternoon hunger kicks in.</li><li><span style="font-weight: bold;">Remember That Drinks Do Count:</span> While these drinks add significantly to your calorie intake, they may not curb your appetite for food. If you want to enjoy a little more food, save the calories from the drinks and choose water instead.</li><li><span style="font-weight: bold;">Celebrate Sensibly</span>: The holidays are a time to enjoy the company of good friends, and yes, good food. So go ahead and enjoy those treats that you only get this time of year, but do it sensibly.</li></ul>Keeping the above tips in mind will help you enjoy all the holidays have to offer--without the guilt.Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-90589393240561098492007-12-28T07:34:00.000-08:002008-12-12T16:40:59.099-08:00Weight Loss Strategy 4: Focus on Being HealthyAnother key on losing weight is to <span style="font-weight: bold;">stay focused on being healthy</span>, <span style="font-weight: bold;">not on becoming thin</span>. Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier.<br /><br />Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The <span style="font-weight: bold;">Food Pyramid</span> offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_PsERxTDlyhQ/R3UZ4yaz06I/AAAAAAAAAOY/DohnGXbKNtI/s1600-h/foodpyramid.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 377px; height: 208px;" src="http://2.bp.blogspot.com/_PsERxTDlyhQ/R3UZ4yaz06I/AAAAAAAAAOY/DohnGXbKNtI/s320/foodpyramid.jpg" alt="" id="BLOGGER_PHOTO_ID_5149050212365620130" border="0" /></a><br />Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity. It is never too late to start eating right.<br /><br />Eat a variety of healthy foods, especially:<ul><li><span style="font-style: italic;">Vegetables</span>. Choose dark-green leafy and deep-yellow vegetables.</li><li><span style="font-style: italic;">Fruits</span>. Choose citrus fruits or juices, melons, and berries.</li><li><span style="font-style: italic;">Dry beans</span> (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.</li><li><span style="font-style: italic;">Whole grains</span>, such as wheat, rice, oats, corn, and barley.</li><li><span style="font-style: italic;">Whole grain breads</span> and cereals.</li></ul><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_PsERxTDlyhQ/R3Uaeiaz07I/AAAAAAAAAOg/-t0wuXIxGBg/s1600-h/apples.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://1.bp.blogspot.com/_PsERxTDlyhQ/R3Uaeiaz07I/AAAAAAAAAOg/-t0wuXIxGBg/s320/apples.jpg" alt="" id="BLOGGER_PHOTO_ID_5149050860905681842" border="0" /></a><br />Nutrition is key. Anything "fast-food" is probably too fast to contain anything good for your body, anyway. Also avoid other cholesterol-rich foods. Take the time to prepare your meals and include plenty of vitamin rich vegetables in every meal. Not doing this robs your body of essential elements that keep you healthy and sickness-free. You need to eat a lot more fruit and vegetables.<br /><br />When choosing soft drinks or sweets, go with diet or sugar-free options. <span style="font-weight: bold;">Sucralose </span>and <span style="font-weight: bold;">aspartame</span>, the two most common artificial sweeteners are FDA-approved and completely safe and, unlike natural sugars, have almost zero calories so you won't build up any fat.Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-61641907405489612952007-12-27T22:05:00.000-08:002008-12-12T16:40:59.599-08:00Weight Loss Strategy 3: Food DiaryKeeping a <span style="font-weight: bold;">food diary</span> can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3SUQiaz02I/AAAAAAAAANg/SsuDZ4zBOtc/s1600-h/fooddiary.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3SUQiaz02I/AAAAAAAAANg/SsuDZ4zBOtc/s320/fooddiary.jpg" alt="" id="BLOGGER_PHOTO_ID_5148903285829391202" border="0" /></a><br />Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.<br /><br />The information you record in your food diary will help you and your doctor design an eating program to meet your special needs. Generally, food diaries are meant to be used for a whole week, but studies have shown that keeping track of what you eat for even 1 day can help you make changes in your diet.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3ST5iaz01I/AAAAAAAAANY/gki4lugWqkg/s1600-h/samplefooddiary.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 372px; height: 282px;" src="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3ST5iaz01I/AAAAAAAAANY/gki4lugWqkg/s320/samplefooddiary.JPG" alt="" id="BLOGGER_PHOTO_ID_5148902890692399954" border="0" /></a><br /><span style="font-style: italic;">How much: </span>In this space indicate the amount of the particular food item you ate. Estimate the size (2" x 1" x 1"), the volume (1/2 cup), the weight (2 ounces) and/or the number of items (12) of that type of food.<br /><br /><span style="font-style: italic;">What kind: </span>In this column, write down the type of food you ate. Be as specific as you can. Include sauces and gravies. Don't forget to write down "extras," such as soda, salad dressing, mayonnaise, butter, sour cream, sugar and ketchup.<br /><br /><span style="font-style: italic;">Time</span>: Write the time of day you ate the food.<br /><br /><span style="font-style: italic;">Where: </span>Write what room or part of the house you were in when you ate. If you ate in a restaurant, fast-food chain or your car, write that location down.<br /><br /><span style="font-style: italic;">Alone or with whom: </span>If you ate by yourself, write "alone." If you were with friends or family members, list them.<br /><br /><span style="font-style: italic;">Activity: </span>In this column, list any activities you were doing while you were eating (for example, working, watching TV or ironing).<br /><br /><span style="font-style: italic;">Mood</span>: How were you feeling while you were eating (for example, sad, happy or depressed)?<br /><br />Some basic rules to remember:<br /><ul><li>Write everything down: Keep your form with you all day, and write down everything you eat or drink. A piece of candy, a handful of pretzels, a can of soda pop or a small donut may not seem like much at the time, but over a week these calories add up!</li><li>Do it now: Don't depend on your memory at the end of the day. Record your eating as you go.</li><li>Be specific: Make sure you include "extras," such as gravy on your meat or cheese on your vegetables. Do not generalize. For example, record french fries as french fries, not as potatoes.</li><li>Estimate amounts: If you had a piece of cake, estimate the size (2" x 1" x 2") or the weight (3 ounces). If you had a vegetable, record how much you ate (1/4 cup). When eating meat, remember that a 3-ounce cooked portion is about the size of a deck of cards.</li></ul>If you have any questions, call your family doctor.Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-33879847107920247282007-12-27T09:27:00.000-08:002008-12-12T16:40:59.812-08:00Weight Loss Strategy 2: Weight Training<div style="text-align: left;">Significant weight loss benefits are attached to <span style="font-weight: bold;">weight training</span> in and of <a href="http://weightloss-daily.blogspot.com/2007/12/weight-loss-strategy-1-exercise.html">exercise</a>. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance.<br /></div><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_PsERxTDlyhQ/R3Ph2Saz00I/AAAAAAAAANM/hOJzgmZ0vqI/s1600-h/weighttraining.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://2.bp.blogspot.com/_PsERxTDlyhQ/R3Ph2Saz00I/AAAAAAAAANM/hOJzgmZ0vqI/s320/weighttraining.JPG" alt="" id="BLOGGER_PHOTO_ID_5148707121788080962" border="0" /></a><br />In her book <span style="font-weight: bold;">Strong Women Stay Slim</span>, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.<br /><br />A lot of cardio work, particularly of the endurance-based variety (e.g. distance running), will inhibit your maximal strength gains and ability to put on muscle mass. In other words, if your goal is to max out on the squat or bench press, or to get super huge, keep the long distance running to a minimum.<br /><br />When done in the same workout, put strength training first. The body uses fuels in a particular order of preference. If you put a lot of cardio in before you do strength training, you’ll run out of gas.<br /><br />If you’re just looking for general fitness, one no-brainer way to organize things is just to alternate weight training and cardio days. This gives you daily activity but mixes things up so you’re fresh.Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0tag:blogger.com,1999:blog-3934075841982092010.post-39272370946731512562007-12-27T09:08:00.001-08:002008-12-12T16:41:00.028-08:00Weight Loss Strategy 1: ExerciseIt's nothing new, but EXERCISE is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3Pd6yaz0zI/AAAAAAAAANE/BpqAFqCnz8w/s1600-h/exercise.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://4.bp.blogspot.com/_PsERxTDlyhQ/R3Pd6yaz0zI/AAAAAAAAANE/BpqAFqCnz8w/s320/exercise.jpg" alt="" id="BLOGGER_PHOTO_ID_5148702801050981170" border="0" /></a><br />The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."<br /><br />Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many benefits that any amount is better than none.<br /><br />Here are some tips that will help you start and stick with an exercise program:<br /><ul><li><span style="font-style: italic;">Choose something you like to do</span>. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.</li><li><span style="font-style: italic;">Get a partner</span>. Exercising with someone else can make it more fun.</li><li><span style="font-style: italic;">Vary your routine</span>. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like chopping wood.</li><li><span style="font-style: italic;">Choose a comfortable time of day</span>. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.</li><li><span style="font-style: italic;">Don't get discouraged</span>. It can take weeks or months before you notice some of the changes from exercise.</li><li><span style="font-style: italic;">Forget "no pain, no gain."</span> While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.</li><li><span style="font-style: italic;">Make exercise fun</span>. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis.</li></ul>Super Bloggerhttp://www.blogger.com/profile/16253562420147601214noreply@blogger.com0