Your Weight Loss Blog: fitness

7 Calorie Burning Tips

Unknown 0 children, Diet, exercise, fat, fitness, food, health, kids, weight loss 15:37

These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time.  You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories. 
 
1) Move More 
 
Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.  The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories: 
 
Tap your feet 
Swing your legs 
Stand up and stretch 
Move your head from side to side 
Change position 
Wriggle and fidget 
Pace up and down 
Use the restroom upstairs 
Park in the furthest corner of the parking lot 
Stand up when you’re on the phone and step from side to side 
Clench and release your muscles 
 
2) Eat Little and Often 
 
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy. 
 
3) Eat Fat 
 
If you want feel good and keep the fat off you need to first put it in.  Fat not only tastes good our bodies need it to work efficiently.  By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential.  Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily. 
 
4) Drink Cold Water 
 
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker. 
 
5) Exercise With Weights 
 
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body. 
 
 
6) Spice up 
 
Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi. 
 
7) Eat More Protein 
 
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.  Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day. 
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7 Calorie Burning Tips

These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lo...

5 Simple Steps to Losing Weight

Unknown 0 accountability, dieting, fitness, goal setting, personal improvement, self help, weight loss 07:30

If you are carrying around a few (I use that term loosely) extra pounds like most of us are, you all know all the reasons why we should take the weight off. It will reduce stress on our heart, reducing the chance of heart disease, cancer, possibility of diabetes; feel better, look more attractive, etc. 
 
There are 101 reasons why, but it can be a real pain to finally get that weight off. You push really hard, make a little progress, get side tracked, and bam you are heavier then you started. 
 
It’s maddening.  Enough with that hassle, I have put together 5 simple steps to actually losing weight and keeping it off. These steps can be applied to anything, but we are focusing on weight loss here. 
 
1. Know What You Want 
2. Know Where You Are 
3. Track Your Results 
4. Make Course Corrections 
5. Being held Accountable 
 
Now all your extra weight will effortlessly melt off.  Yeah right! A simple list of 5 items is not going to do it, so let me explain the intricacies of the 5 items and where the hang up normally occurs when applied to losing weight. 
 
1. Know What You Want 
 
This one is dead simple. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look. 
 
I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed. 
 
2. Know Where You Are 
 
This is the big trip up. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight. We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting. 
 
You are on a trip to San Diego, California. You would like to start your trip from Phoenix, Arizona, but you really don’t know where you are. No problem.  You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to San Diego. 
 
6 hours later, you have no clue where you are and it is definitely not warm San Diego.  You feel defeated and you want to give up!  Do you blame the car? The stupid maps? San Diego? Yourself? 
 
Now what if I told you, you were actually in New Your City, not Phoenix, Arizona. A 6 hour car ride west from New York City will never get you to San Diego. 
 
If you took the time to accurately find out where you were, you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take. 
 
This is the same with weight loss and our personal physical condition. In our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset. 
 
 
3. Track Your Results 
 
This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results. 
 
 
4. Make Course Corrections 
 
We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new food diet, the super sit up machine, and the cardio hip hop power energy yoga fat burner class. 
 
We might be great at switching it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go. 
 
 
5. Being held Accountable 
 
No, not accountability! That is an evil word. I don’t want someone to know what I am doing, or more importantly what I am not doing. 
 
So, why do we resist accountability, your secret weapon to weight loss?  Because it works!  If you know someone is going to be watching, you would follow through or at least feel very uncomfortable not following through. 
 
Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway, you might as well get something out of it. 
 
Using accountability up front, you can achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be. 
 
The biggest obstacle to weight loss is not taking any action. It doesn’t matter how good the plan is, it is worthless if you don’t follow it. So what do I do now? 
 
First and foremost get Accountable. 
 
Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you, start working through Steps 1 – 5.

5 Simple Steps to Losing Weight

If you are carrying around a few (I use that term loosely) extra pounds like most of us are, you all know all the reasons why we should take...

5 Easy Ways to Boost Your Metabolism

Unknown 0 children, Diet, exercise, fat, fitness, food, health, kids, weight loss 07:16

#1 Don’t Skip Breakfast 
 
The morning meal jump starts your metabolism and helps to prevent bingeing later in the day.  A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later.  Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check. 
 
#2 Eat more often 
 
Get into the habit of eating every three to four hours or at least four times a day.  Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot.  By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high.  When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts. 
 
#3 Eat protein at every meal 
 
Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone.  Research shows that eating more protein can help you lose weight without cutting calories.  Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein. 
 
#4 Hold off on snacking 
 
Many of us grab a snack for quick energy when we are feeling tired.  But do not confuse true hunger with fatigue.  If you are feeling tired go for a 15-20 minute brisk walk.  This will raise your heart rate and give you a boost of energy.  Follow it up with a large glass of cool water.  If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese. 
 
#5 Consume enough for your body’s needs 
 
Eating too little slows your body’s metabolism the same way eating to infrequently does.  If you want to lose weight, do not slash your calories too drastically.  Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy.  Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

5 Easy Ways to Boost Your Metabolism

#1 Don’t Skip Breakfast The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does...

How to Achieve 'Anytime Fitness'

Unknown 0 best weight loss products, diet and exercise, fitness, weight loss, weight loss tips 15:03

Modern life demands that all individuals should stay fit in order to keep up with the wild pace. Fitness refers to a person's capacity to adapt favorably and take stress brought about by changing conditions. In this kind of situation, if you're physically fit, then your mind or body will not be disturbed in any way. As you can see, fitness is not only about physical strength but of mental stability as well. 
 
In many ways, fitness is synonymous to health. Modern living requires good health and to achieve such state, a person must stay fit. Good health and fitness are interrelated. When a person is fit, then that person is considered healthy; and if a person is healthy, his or her fitness level naturally goes up. 
 
But if fitness only pertains to health it's inadequate. Have you heard about the Evolution Theory? It states that only the fit of all species can survive and pass their genes. So fitness is not entirely about health; you should also suit the environment that you live, anytime and anywhere. Therefore, a person should be able to adapt to any environment in order to survive, together with proper fitness exercises. 
 
Oftentimes, people disregard the importance of fitness. They overlook their responsibility to stay fit at all times. Perhaps they don’t know the benefits of 'anytime fitness'. Life holds a lot of pleasure for individuals; but if you're always ill you can't enjoy such pleasures of life. 
 
Is fitness anytime possible? Well, of course it is; just look on the positive and bright things in life. You will surely improve your life, look fresher, don’t fear any form of infection, and no worries if your car broke down; at least you get to walk an extra few blocks before reaching your home. 
 
Think of every situation as an opportunity to stay fit and this is the key to fitness anytime. You can make the most out of your independence, have peace of mind, and you're quite confident that you can handle everything. 
 
Training for fitness focuses primarily on the different groups of muscles of every human being; this results to muscular fitness, aerobic fitness, and increases stability and flexibility. There are other factors to consider before deciding to do a physical activity, like your physical capability. Do check with your doctor before performing any activity that requires physical strength. 
 
Aerobic exercises are of different kinds. You can do running, dancing, swimming, or even cycling. Make sure that you limit your exercise to about 30-40 minutes every day. 
 
In order for your muscles to exude endurance and strength, focus more on muscular fitness. You can better enhance your muscular fitness if you do some strength training; this will result to an increase in mass of your lean muscles. 
 
Related to your muscle strength's core are balance and stability. Do exercises that can help in making your muscles tough, especially for your trunk area. 
 
With fitness training, you can also achieve flexibility. By doing exercise like pulling and stretching, your muscles can function in its widest possible range. You can try tai chi or yoga, they are great stretching exercises. 
 
Another important factor is eating a well-balanced diet. With all these factors present, you can totally experience fitness anytime and anywhere. 
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How to Achieve 'Anytime Fitness'

Modern life demands that all individuals should stay fit in order to keep up with the wild pace. Fitness refers to a person's capacity t...

Diet and Exercise

Unknown 0 complete diet, diet and exercise, fitness, nutrition, physical activity 20:00

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Nutrition and physical activity is going to
go along together for our bodies. 
Exercise is going to give us fitness along with four major things:
flexibility, strength, muscle endurance, and cardiovascular health.  Diet on it’s own is not going to be able to
give you this.  You need to have the
physical part as well.  One thing to
remember is that a bad diet can affect the way that your fitness training goes
even if you follow the best type of exercise plan that you can.  You need to put a healthy diet and a lot of
exercise together to stay as healthy as you can.<o:p></o:p></div>
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It is going to be achievable to answer the
question of how long you need to exercise to keep as healthy as you can.  The average is at least 20 minutes of
exercise at least three times a week. 
This will help to strengthen the cardiovascular health.  Another idea is that 3500 calories must be
used in a week by doing any sort of physical activity. This will benefit you
and your heart as well. It is a good idea to speak to your doctor first to find
out what exercise plan is going to be best for you and your body.<o:p></o:p></div>
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The energy nutrients that are stored like glucose and fatty
acids with a few amino acids are let out into the blood during exercise in
order to provide energy for what you are doing. This means that the body will
respond to exercise by adjusting its fuel amounts.</div>
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There is a way to use diet to control high blood pressure
and now they are finding out that exercise has a role in keeping blood pressure
from increasing.  With the reduction of
sodium into your body, weight loss and limited alcohol use, along with the
increased amount of physical activity and a low fat diet, you can control
hypertension.  Foods that are used for
the purpose of lowering blood pressure without using medication can include
sweets and many beverages that have sugar in them, red meat and fats.</div>
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To build muscle in the body, proteins are used and this is
true when the body is at rest after exercise or any type of physical activity.
There is research that has shown that athletes will retain more protein and use
more of it as fuel for the body.  The
American Dietetic Association has said that one gram per kilogram of bodyweight
is recommended for people that do not exercise at all.  For the athletes, the protein amounts are
going to be higher.  It should be
considered that athletes also need more carbohydrates as well.  If they do not take in enough crabs, their
protein will be used all up for fuel and there will not be anything left for
muscle building after exercise is done.</div>
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There is increasing evidence that weight bearing exercises
like walking, dancing, running, sports and so much more.  Are very good at getting good bone
health.  Swimming has been a great use
for bone health.  Eating disorders like
bulimia and anorexia have been said to damage bone strength.  Exercise alone cannot make your body
healthy.  You need to have the proper
calcium and other vitamins and minerals required for bones must go with the
adequate amount of exercise to provide the best bone health.  Along with exercise, diet can help keep your
body working good and in the right mode for the rest of your life.</div>

Diet and Exercise

Nutrition and physical activity is going to go along together for our bodies. Exercise is going to give us fitness along with four major t...

Your Weight Loss Blog

7 Calorie Burning Tips

5 Simple Steps to Losing Weight

5 Easy Ways to Boost Your Metabolism

How to Achieve 'Anytime Fitness'

Diet and Exercise

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