Experts have many tips for curbing appetites and cutting calories in a realistic and somewhat enjoyable fashion. When I first encountered them I thought it really couldn’t be this easy and tasty to drop calories from the menu. When you consider these tips you’ll find it’s true. It shouldn’t be hard to add these tips to your new lifestyle.
o Eat breakfast. Include eggs. Apparently studies show that if you eat breakfast you are more likely to stick to a diet because you won’t get hungry ad soon. Eggs, being a protein, help because proteins stay with you longer than carbohydrates. Breakfast, as well as every meal should be a combination of protein, some carbohydrates and a touch of fat so you’ll feel satisfied.
o Keep it up on the weekends. Weekends are tough because we think we owe it to ourselves for being good all week. But why undo in two days what took you five to achieve. Plan your weekend menus to include a treat that fits in with your goal.
o Don’t miss meals to enjoy a big one later. This goes along with the last point. If you miss breakfast and lunch because you know you’re going out in the evening you are most likely going to make some really bad choices that will take you back a couple of rungs from your goal. Especially the rich desserts call me when I’m really splurging. Major downfall for me.
o Enjoy some of the things you really love-just don’t get too carried away. Denying yourself of the foods you love makes the journey way too difficult. A better choice would be to enjoy some of the things you really want in a very controlled amount. This will be very important during the holidays and special events. I know my house is usually filled with Christmas cookies. But last year I continued to lose weight through the holidays because I limited myself to two cookies after dinner with a glass of milk. I determined to really enjoy those two cookies and didn’t hurry through them.
o Eat foods high in water and fiber content. More and more I’ve seen that the diets are calling for more fruits and vegetables. And even encouraging you to eat more fresh, uncooked vegetables and fruits. This is one thing that really helps me in my weight control. Eating cut up apples or carrot sticks helps you to curb your appetite between meals with a healthy alternative snack. The veggies provide nutrients and water. Plus, the fiber will help you feel more full along with some other benefits to your general health. Also, when you eat foods your body was created to eat, like the fruits and vegetables as well as nuts, beans and other unprocessed foods, it helps to control the hunger signals that cause your appetite to go haywire.
o Watch artificial sweeteners as well as sugar. Plain sugar is bad because: 1) It has no nutritional value and 2) it digests way too quickly. You’ll be hungry too soon. Artificial sweeteners are not any better because the body sees them the same as sugar. I read about a study that showed that rats consuming sweetener rather than sugar actually ate more. Something to consider. When you cut down the sugar in your diet for a period of time you will gain some energy but you will also begin to taste the natural sweetness in foods. You will find you don’t want or need as much sugar as you used to.
o Beverage calories add up, too. Drinks don’t fill you up as much as food but they will have calories that figure into your daily total. Therefore, if lunch is supposed to only be 300 or 400 calories that cola, juice or even diet cola is going to put the whammy on your calorie count. Consider plain water or water with a twist of lemon as an alternative. No calories and very refreshing.
So, here are some appetite curbing, calorie cutting suggestions to help you in your goal to lose weight and shape up.
Wednesday, September 20, 2006
Monday, September 18, 2006
Move It to Lose It
Exercise is absolutely essential to a weight loss program. An inactive person who reduces the amount of calories they take in will actually experience a slower metabolism. The body slows down because there is less fuel and reacts to conserve. Resulting in a much slower weight loss success. Even a little exercise will boost your metabolism. So plan to exercise to lose weight and tone the muscles. In addition, exercise relieves stress. It improves your outlook on life as well as your physical health.
Exercise comes in many forms. Find one that appeals to you and perform it regularly. This will go far in your new lifestyle. If you have fun in your workout of choice you will be more likely to stick with it. When I was in high school I enjoyed musicals and a dance class that was offered. Dance can be a fun way to burn calories. So when the Tae-Bo craze hit I was fascinated. I enjoyed Tae-Bo immensely until the video player ate my tape. Another exercise video I really enjoyed was Heather Locklear’s-Your Personal Workout. The thing required on each of these is some space. Roughly about 6’x6’ open area. When we moved recently I lost my exercise space so I’m searching for a new regimen. An option to consider is the Rebounder. I had a friend years ago that had one. She looked great and had incredible energy.
The easiest form of exercise and a great place to start is something we all do every day. WALK! I found that if I walk for 2 miles I would burn 230+ calories. Now that is just walking. But the difficult thing is finding a place and a route to walk. Check out mapmyrun.com. You enter your address and, with a few clicks, you can map a route in your area whatever length you want. It will tell you how far you are walking and help you determine how many calories you will burn. The draw back to walking is the occasional bad weather. Now, I have to say, I will not walk in the rain. But another friend of mine and her husband could be seen walking most evenings even with snow on the ground. Think about it. If you were moving at a decent rate you would be warm.
Let me say this. I found that the results of my diligent attempt to lose weight don’t show up on the bathroom scale right away. I think it took a few weeks before I started seeing that I really was losing weight. Three or four weeks anyway. The bottom line is: If you want to lose it, you’ve got to move it. Choose your exercise attack on weight and get going and be prepared for the long haul. You can do it.
Exercise comes in many forms. Find one that appeals to you and perform it regularly. This will go far in your new lifestyle. If you have fun in your workout of choice you will be more likely to stick with it. When I was in high school I enjoyed musicals and a dance class that was offered. Dance can be a fun way to burn calories. So when the Tae-Bo craze hit I was fascinated. I enjoyed Tae-Bo immensely until the video player ate my tape. Another exercise video I really enjoyed was Heather Locklear’s-Your Personal Workout. The thing required on each of these is some space. Roughly about 6’x6’ open area. When we moved recently I lost my exercise space so I’m searching for a new regimen. An option to consider is the Rebounder. I had a friend years ago that had one. She looked great and had incredible energy.
The easiest form of exercise and a great place to start is something we all do every day. WALK! I found that if I walk for 2 miles I would burn 230+ calories. Now that is just walking. But the difficult thing is finding a place and a route to walk. Check out mapmyrun.com. You enter your address and, with a few clicks, you can map a route in your area whatever length you want. It will tell you how far you are walking and help you determine how many calories you will burn. The draw back to walking is the occasional bad weather. Now, I have to say, I will not walk in the rain. But another friend of mine and her husband could be seen walking most evenings even with snow on the ground. Think about it. If you were moving at a decent rate you would be warm.
Let me say this. I found that the results of my diligent attempt to lose weight don’t show up on the bathroom scale right away. I think it took a few weeks before I started seeing that I really was losing weight. Three or four weeks anyway. The bottom line is: If you want to lose it, you’ve got to move it. Choose your exercise attack on weight and get going and be prepared for the long haul. You can do it.
Thursday, September 14, 2006
Crunching the Numbers Instead of Cookies
Let’s talk about numbers and details. We know we need to watch what we eat and how much. How can we practically accomplish the goal. Let’s start with good old fashioned calorie counting. One pound of fat is equal to 3500 calories. So to lose a pound a week you must consume fewer than 3500 calories each day. Sounds simple? Consider this. If you were to drink a glass of water instead of soda pop, leave the cheese off your sandwich at lunch and walk a couple of miles each day this would drop your calorie count by 250. It really isn’t too hard. It’s just that we get so accustomed to a certain lifestyle that it becomes difficult to change.
It’s probably more than obvious that exercise burns calories. So you could conceivably eat the way you do now and take up some serious exercise and be able to lose some weight. However, the results would no doubt be short lived because as we age the ability to keep up the pace physically begins to diminish. Also, the healthier eating habits would help you feel better and keep you going longer. Smart eating would also aid in preventing some diseases that go along with poor diet. Remember the commercial about tomato soup helping to prevent certain cancers? There’s more to diet than losing weight.
Exercising would also increase muscle in comparison to fat. A person with a higher muscle to fat ratio will have a higher metabolism. Therefore, a leaner body burns more calories just because it is lean. Now this could get depressing real quick for those of us that have managed to find more fat than they care to admit. It will take some real determination to stick with it in the beginning. Go ahead a get into an exercise routine whatever it is. Be patient. The results will come. But sooner than that I’m sure you will begin to feel more energized and confident in yourself.
So, set a goal. One you can achieve without fail. Such as, 1800 calories per day for one whole week or exercising for 30 minutes three times a week. Determine to say no to junk food and sweets that are filled with calories and empty of nutrition. A mindset might be that rather than being on a diet you are adjusting your lifestyle. When offered something you want to avoid simply say, “No, thank you” instead of, “Oh, I’m on a diet.” This then becomes your choice not a denial of the “good things in life.” When you start feeling better and the pounds start to drop off you will be glad you did.
Lastly, stick to it. But when you fall of the wagon don’t despair. Pick yourself up and get back on as quickly as possible. Temptations are there but you don’t have to give in again and again. New habits take time to ingrain themselves. Don’t give up.
It’s probably more than obvious that exercise burns calories. So you could conceivably eat the way you do now and take up some serious exercise and be able to lose some weight. However, the results would no doubt be short lived because as we age the ability to keep up the pace physically begins to diminish. Also, the healthier eating habits would help you feel better and keep you going longer. Smart eating would also aid in preventing some diseases that go along with poor diet. Remember the commercial about tomato soup helping to prevent certain cancers? There’s more to diet than losing weight.
Exercising would also increase muscle in comparison to fat. A person with a higher muscle to fat ratio will have a higher metabolism. Therefore, a leaner body burns more calories just because it is lean. Now this could get depressing real quick for those of us that have managed to find more fat than they care to admit. It will take some real determination to stick with it in the beginning. Go ahead a get into an exercise routine whatever it is. Be patient. The results will come. But sooner than that I’m sure you will begin to feel more energized and confident in yourself.
So, set a goal. One you can achieve without fail. Such as, 1800 calories per day for one whole week or exercising for 30 minutes three times a week. Determine to say no to junk food and sweets that are filled with calories and empty of nutrition. A mindset might be that rather than being on a diet you are adjusting your lifestyle. When offered something you want to avoid simply say, “No, thank you” instead of, “Oh, I’m on a diet.” This then becomes your choice not a denial of the “good things in life.” When you start feeling better and the pounds start to drop off you will be glad you did.
Lastly, stick to it. But when you fall of the wagon don’t despair. Pick yourself up and get back on as quickly as possible. Temptations are there but you don’t have to give in again and again. New habits take time to ingrain themselves. Don’t give up.
Wednesday, September 13, 2006
Adjusting Your Eating Habits
Once you've set your goal you need to believe that you can achieve that goal. Then you need to work out the details of how to get there. This will require some rearrangement in your current eating habits and perhaps your lifestyle.
You need to learn to be aware of what you are taking in. That may be counting calories or watching fat, salt or sugar intake. Concentrate on eating healthier foods that will provide nutrients that in some cases will even help in your weight loss endeavors.
Some things to consider:
Eat more fresh fruits and vegetables. They have more nutrition and can help when you have a craving for something sweet. An apple or carrot sticks is better for you than a chocolate bar. The fruit has natural sugar rather than refined. It also has dietary fiber that will be very beneficial. Natural fiber can help you feel more full before consuming a lot of food.
Watch your servings. Eat smaller amounts of food at a time. Four or five smaller meals will be better than a large one. This is where calorie counting and fiber awareness comes in. If you know how many calories your snack can be then you will make wiser choices. Also, remembering that fiber is filling you might choose a snack that will also allow you to be satisfied within your calorie count. The basic idea here is that the smaller serving should allow your body to adjust to new habits, to "shrink your stomach" if you will, and you will find that over time you don't require half a pound of pasta at dinner to be satisfied.
Weigh daily at roughly the same time each day. This sounds harsh. However, when you see that you are at least not gaining any weight that is encouraging. When the scale finally starts going down that is positively exciting. The results of weighing in daily can be very slow to see. I was weighing daily last year and I remember it seemed I was not losing weight. Then one day it seemed I had lost 2 pounds! Then I noticed the weight was dropping by about 2 pounds a week. This may seem slow but when you consider 5 weeks of conscientious, healthy eating, you should lose 10 pounds. That's really not too bad. Stick with it.
Let me say right here that with Christmas and the holidays right around the corner you don't have to deny yourself the festivities and special goodies. You will just need to employ some special diligence. You really don't have to sit down and eat an entire cookie tin of snickerdoodles. (There I am again!) Have two but really ENJOY those two. Also be extra diligent about the serving sizes at holiday meals. Remember how easy it is to end up with an overflowing plate when all you wanted was a "taste" of everything. Maybe you need to decide what 3 or 4 things you want to especially enjoy and stop there. Be sure to enjoy plenty off of the veggie tray (light on the dip). Stay on track and eat sensibly.
You need to learn to be aware of what you are taking in. That may be counting calories or watching fat, salt or sugar intake. Concentrate on eating healthier foods that will provide nutrients that in some cases will even help in your weight loss endeavors.
Some things to consider:
Eat more fresh fruits and vegetables. They have more nutrition and can help when you have a craving for something sweet. An apple or carrot sticks is better for you than a chocolate bar. The fruit has natural sugar rather than refined. It also has dietary fiber that will be very beneficial. Natural fiber can help you feel more full before consuming a lot of food.
Watch your servings. Eat smaller amounts of food at a time. Four or five smaller meals will be better than a large one. This is where calorie counting and fiber awareness comes in. If you know how many calories your snack can be then you will make wiser choices. Also, remembering that fiber is filling you might choose a snack that will also allow you to be satisfied within your calorie count. The basic idea here is that the smaller serving should allow your body to adjust to new habits, to "shrink your stomach" if you will, and you will find that over time you don't require half a pound of pasta at dinner to be satisfied.
Weigh daily at roughly the same time each day. This sounds harsh. However, when you see that you are at least not gaining any weight that is encouraging. When the scale finally starts going down that is positively exciting. The results of weighing in daily can be very slow to see. I was weighing daily last year and I remember it seemed I was not losing weight. Then one day it seemed I had lost 2 pounds! Then I noticed the weight was dropping by about 2 pounds a week. This may seem slow but when you consider 5 weeks of conscientious, healthy eating, you should lose 10 pounds. That's really not too bad. Stick with it.
Let me say right here that with Christmas and the holidays right around the corner you don't have to deny yourself the festivities and special goodies. You will just need to employ some special diligence. You really don't have to sit down and eat an entire cookie tin of snickerdoodles. (There I am again!) Have two but really ENJOY those two. Also be extra diligent about the serving sizes at holiday meals. Remember how easy it is to end up with an overflowing plate when all you wanted was a "taste" of everything. Maybe you need to decide what 3 or 4 things you want to especially enjoy and stop there. Be sure to enjoy plenty off of the veggie tray (light on the dip). Stay on track and eat sensibly.
Friday, September 08, 2006
Road Map for Success
A primary part of looking good is feeling good. You need to feel good about who you are. If you are overweight you don’t feel good about yourself. You will likely lack confidence and self assurance.
There are many diets in the world. They tout all kinds of benefits. Some tell you to drastically limit carbohydrates. Others say salt or fats are bad. Some are just plain weird combinations of foods that are either disgusting or too bizarre to stick with for any period of time.
Beauty experts and nutritionists will tell you that these diets are not necessarily the way to go. The best way to lose weight and keep it off is to alter your eating habits and adjust them in such a way that you can enjoy for your lifetime.
There are several things necessary to maintain or to lose weight and inches to get the look you want.
1. You need to set an ultimate goal.
2. Adjust your life patterns to work toward the goal.
3. Keep close, accurate track of your progress.
4. Eat more sensibly.
5. Exercise.
Let’s talk about goal setting. First, take a hard, long look at where you are. For instance, just how many extra pounds are you carrying around? Are you really enjoying life or are you tired, winded easily and would rather sit down with a bag of Oreos? (Oooh! That’s me!) Do you like the clothes you wear? Do you like the way they fit? Have you quit checking your appearance in the storefront windows? Where do you want to be? What is your weight goal? What kind of energy to you hope to attain? Be thorough here. This is going to be your road map.
There are many diets in the world. They tout all kinds of benefits. Some tell you to drastically limit carbohydrates. Others say salt or fats are bad. Some are just plain weird combinations of foods that are either disgusting or too bizarre to stick with for any period of time.
Beauty experts and nutritionists will tell you that these diets are not necessarily the way to go. The best way to lose weight and keep it off is to alter your eating habits and adjust them in such a way that you can enjoy for your lifetime.
There are several things necessary to maintain or to lose weight and inches to get the look you want.
1. You need to set an ultimate goal.
2. Adjust your life patterns to work toward the goal.
3. Keep close, accurate track of your progress.
4. Eat more sensibly.
5. Exercise.
Let’s talk about goal setting. First, take a hard, long look at where you are. For instance, just how many extra pounds are you carrying around? Are you really enjoying life or are you tired, winded easily and would rather sit down with a bag of Oreos? (Oooh! That’s me!) Do you like the clothes you wear? Do you like the way they fit? Have you quit checking your appearance in the storefront windows? Where do you want to be? What is your weight goal? What kind of energy to you hope to attain? Be thorough here. This is going to be your road map.
Wednesday, August 23, 2006
Beauty Basics
Skin Care Basics
People naturally want to look good. You want clear skin, bright eyes, and lively color. You want soft, shiny, healthy hair. You want to be slim, strong and flexible. The tricky part is how to achieve all of this and maintain it once you get it. There are thousands of products on the market. How do you choose the one that is right for you?
I have found that the place to start is inside. It has been said that true beauty comes from within. You need to consider three basic areas to look your personal best: nutrition, exercise, and attitude. These broadly cover every aspect of having healthy skin, a healthy body and a healthy outlook on life. Let’s start with nutrition. More specifically, water.
Hydrate from within
Humans are more than 50% water. So, how much water should you be drinking? You've always heard that you need to drink eight to ten, 8-ounce (one cup) glasses of water a day. Another source recommends a quart of water four times a day. Yes, that is a gallon. But is that true? There are arguments against the long accepted rule, but it is not a bad idea. Of course, those that exercise lose more water from sweat and even breathing. Weather conditions such as heat and humidity can cause water loss. Even illnesses such as the flu or conditions requiring certain medications cause the need for more water.
The water can come from a variety of sources. Every beverage is composed of a large percentage of water. You should just be aware that the water in a lot of beverages also contain salt, caffeine, sugar and a host of other items that are not friendly toward your skin. Most fruits and vegetables have a significant amount of water in them. These can also count toward the goal.
Cleanse from within
Water serves many purposes in the human body, not the least of which is removing waste and toxins. In “Eileen Ford’s Crash Course in Looking Great” it is mentioned that drinking sufficient water would help reduce blemishes.
Since I have problems with outbreaks I decided to try drinking the old daily standard eight glasses of water. Within a week the spots were clearing up quite a bit. In two weeks they were almost gone. So I definitely promote sufficient water to cleanse from within.
Certainly, the food you eat would effect your skin. That will be covered later. A simple place to start and an easy change to make would be to begin drinking plenty of water.
Cleanse from without
You should probably be cleansing your face twice a day. But the big question mark is which products to use. That takes a little experimenting. You will need to assess the quality of your skin. Is it dry, oily, combination, or sensitive? Is it totally different at other seasons of the year?
I have a friend that uses only water on her face. I have never seen her with a blemish. I have noticed that when allergy season hits and my face and eyes are more itchy I rinse and wipe my face more often with plain water. It has had a positive effect on the outbreak problem but long term, for me, it doesn’t work. But plenty of rinsing after washing seems always to be good.
When choosing your skin care products, examine your choices carefully. Find one that you believe will be best for your skin type and use it regularly. This may take some trial and error. Also, be aware that by winter that cleanser that controls your summer time oily skin may begin working over time and suddenly your skin is dry and flaky. You may be like me with different regimens for different seasons.
People naturally want to look good. You want clear skin, bright eyes, and lively color. You want soft, shiny, healthy hair. You want to be slim, strong and flexible. The tricky part is how to achieve all of this and maintain it once you get it. There are thousands of products on the market. How do you choose the one that is right for you?
I have found that the place to start is inside. It has been said that true beauty comes from within. You need to consider three basic areas to look your personal best: nutrition, exercise, and attitude. These broadly cover every aspect of having healthy skin, a healthy body and a healthy outlook on life. Let’s start with nutrition. More specifically, water.
Hydrate from within
Humans are more than 50% water. So, how much water should you be drinking? You've always heard that you need to drink eight to ten, 8-ounce (one cup) glasses of water a day. Another source recommends a quart of water four times a day. Yes, that is a gallon. But is that true? There are arguments against the long accepted rule, but it is not a bad idea. Of course, those that exercise lose more water from sweat and even breathing. Weather conditions such as heat and humidity can cause water loss. Even illnesses such as the flu or conditions requiring certain medications cause the need for more water.
The water can come from a variety of sources. Every beverage is composed of a large percentage of water. You should just be aware that the water in a lot of beverages also contain salt, caffeine, sugar and a host of other items that are not friendly toward your skin. Most fruits and vegetables have a significant amount of water in them. These can also count toward the goal.
Cleanse from within
Water serves many purposes in the human body, not the least of which is removing waste and toxins. In “Eileen Ford’s Crash Course in Looking Great” it is mentioned that drinking sufficient water would help reduce blemishes.
Since I have problems with outbreaks I decided to try drinking the old daily standard eight glasses of water. Within a week the spots were clearing up quite a bit. In two weeks they were almost gone. So I definitely promote sufficient water to cleanse from within.
Certainly, the food you eat would effect your skin. That will be covered later. A simple place to start and an easy change to make would be to begin drinking plenty of water.
Cleanse from without
You should probably be cleansing your face twice a day. But the big question mark is which products to use. That takes a little experimenting. You will need to assess the quality of your skin. Is it dry, oily, combination, or sensitive? Is it totally different at other seasons of the year?
I have a friend that uses only water on her face. I have never seen her with a blemish. I have noticed that when allergy season hits and my face and eyes are more itchy I rinse and wipe my face more often with plain water. It has had a positive effect on the outbreak problem but long term, for me, it doesn’t work. But plenty of rinsing after washing seems always to be good.
When choosing your skin care products, examine your choices carefully. Find one that you believe will be best for your skin type and use it regularly. This may take some trial and error. Also, be aware that by winter that cleanser that controls your summer time oily skin may begin working over time and suddenly your skin is dry and flaky. You may be like me with different regimens for different seasons.
Subscribe to:
Posts (Atom)