Elizabeth Potter used bicycling to feel better and burn fat

Lesson Learned Find a workout you enjoy. “If I didn’t love cycling, I couldn’t do it for hours a day.”

Secret Weapon Her son, Aiden, now 5. “He was my inspiration, and lugging a 25-pound kid in a bike trailer was tougher than any machine at the gym.”

The Gain Elizabeth was always chubby, but when she got pregnant in 2004, she hit 225 pounds and developed gestational diabetes. After her son, Aiden, was born, she split up with his father, and life as a single mom took a toll. She began taking antidepressants but also self-medicated with food. “The worse I felt, the more I ate,” she admits. She eventually reached 255 pounds.

The Change “Once Aiden started walking, I just couldn’t keep up,” she says. “I needed to get healthy for both of us.” In February 2006, after a coworker raved about the weight-loss benefits of cycling,Elizabethbought a mountain bike and a trailer to pull her son in.

The Lifestyle On her first day out,Elizabethbarely made it around a five-mile trail—and paid for the effort. “Everything hurt,” she says. But she stuck with it, adding distance gradually. She also chipped away at her three biggest vices: fast food, soda, and Starbucks. “It was hard, but I had to stop—convenience was no longer an excuse.”

By September 2007,Elizabethgraduated to a road bike and spent hours a day on it. “I’d feel such a sense of accomplishment after a ride,” she says. In winter, she alternated between a stationary bike and the elliptical machine at the gym and added strength training two or three times a week.

The Reward

The former fat kid is now a fit size 8 and a competitive road-bike racer who logs 25 or more miles a day—and has more than enough energy to keep up with her son. Best of all, she’s been weaned off the antidepressants. “Once I no longer needed them, it was like, wow, this is how it feels to be happy.”

Elizabeth’s Tips

Moderation, not deprivation. “I still eat chocolate. It’s all about portion control.”

Have a daily mission. “One day I’ll aim for distance; the next, maybe harder gears. Meeting goals keeps me motivated.”

Make up for mistakes. “If I go overboard at one meal, I scale back at the next one.”

Source: fitbie

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YouTube Challenges Helped Kristine Lose 161 Pounds

How I gained it: For as long as I can remember, I was always overweight. I even got picked on in kindergarten for my size. It was no help that I refused to eat vegetables or anything that would actually be healthy. I loved the taste of food and would try to get as much of it as I could. I was no stranger to extra servings. Once I reached high school and was able to buy my own food, I rarely made good decisions. This continued into my first two years of college. Being overweight was beginning to consume my entire life. I was worried on a daily basis about the situations that might arise that would be difficult for me to complete due to my size. My highest recorded weight is 314 pounds (I have a hunch it was once more than that) and there is no one to blame but myself for the unhealthy choices I made.

Breaking point: I was two years out of high school and I was still overweight and unhappy. I had never been in a relationship. I had the most miserable time shopping for clothing. I was depressed and sad all the time. It was a challenge for me to do anything I wanted to do in almost every aspect of my life, and I didn’t see myself getting any happier anytime soon if I continued with that lifestyle. I had been trying to lose weight for a year with little success when a friend of mine introduced me to L.A. Weight Loss. She had lost about 40 pounds herself at that point and she seemed happier than ever. She brought me to an open house and I knew this is what I needed to do. On April 10, 2008 I Joined L.A. Weight Loss and it changed my life forever.

How I lost it: The first six months or so I went to the center two times a week for a weigh in. I also had the opportunity to speak with a counselor about my progress. I really loved having the counselors because they had lost weight too and I really felt like they understood what I was going through. I learned how to eat a healthy, balanced diet while being able to eat many different foods I enjoyed and also how to shop for my own foods. Six months in, the center that was nearest to me closed down. I was able to contact a center in another state. At the time I was nervous about continuing alone, but I realized that I already knew what I needed to know to continue to be successful.

After that I then found a weight loss community on YouTube which helped me reach the rest of my weight loss goals. I had wonderful support and a great way to document my weight loss journey that could help others at the same time. I even won a contest put together by a fellow YouTuber that promoted a healthy lifestyle and diet. That contest really jumpstarted my exploration of exercise in my weight loss. In the first year I lost 98 pounds. I felt like I was becoming the person I was truly meant to be. As of today I have lost more than 150 pounds and continue to keep it off. I have never been happier.

Source: huffingtonpost

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Great quick Office Workout

If you are short on time, this office exercise can definitely make a great and quick workout.
You can perform it at work or at home. All you gonna need is a chair with wheels.
This exercises are brought to you by Mike Donavanik.

Enjoy.

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Diet Friendly Frozen meals

For many people frozen meals have become a way of life.   Hectic lifestyles mean people have less and less time to cook, let alone shop for fresh ingredients on a regular basis.  Eating out or grabbing takeaway can be expensive, so frozen meals provide a quick, cheap alternative that is ready to eat just minutes after you walk through the door.  Not only are they fuss free, generally it is possible to buy a complete meal in one packet.  There is no need to even reheat foods separately, and all parts take an equal amount of time to be ready to eat.  Another positive aspect for many is that no cooking skill and very little equipment is required.  All that is needed is a microwave and perhaps a fork to eat with (although some meals often come with this thoughtfully included).

Are frozen meals diet friendly?

So frozen meals are a quick, easy food option that is affordable and often a necessity in our busy lifestyles, but are a diet of frozen meals detrimental to our health and diet?  The answer to this question depends largely on the frozen meal you choose.  Traditionally, frozen meals were often high in fat, salt and preservatives and low in nutrients, however, now there is a huge range of diet friendly frozen meals, catering for every imaginable food requirement.  Low calorie, low fat, high fibre, high protein, low carb…..the list of tailored frozen meals goes on and on.
Modern advances in freezing techniques have vastly improved over the years, meaning that fresh foods such as fruit and vegetables can be snap frozen almost as soon as they are picked.  This ensures that maximum nutrients are retained.  In some cases, frozen vegetables may be more nutrient rich than fresh ones that have been transported, and then sat around on supermarket shelves.  Taste and texture of frozen foods have also improved with more efficient freezing techniques and advances in preservatives and flavours.
A huge advantage of frozen meals for dieters is that they come in a portion controlled pack.  So as long as you only eat one, you can’t pop back to the kitchens for seconds, or keep the rest in the fridge to nibble on later on.

How to choose healthy and diet friendly frozen meals?

In the past a diet of frozen meals probably meant a few slices of soggy pizza, often dripping in fat, clogged with cholesterol raising cheese and processed meats and not a vitamin in sight.  This does not need to be the case in this day and age; however it is still important to make the right choices when faced with a sea of frozen meals in your supermarket.  It is essential to choose the right type of meals if frozen meals are going to be a part of your everyday life.
Firstly you are aiming for a balanced meal. Look for meals in bowls that feature, carbohydrates such as rice, pasta or potato, a source of protein such as fish, meat, chicken, beans or a vegetarian alternative such as tofu and plenty of vegetables.  If the meal you choose has a disappointing amount of vegetables on opening, throw in a handful of frozen peas, carrots or beans whilst cooking.  This adds very little extra effort, but increases the nutrient value of the meal.
In order to further increase the nutrient value of your meal, serve it with a side salad and finish your meal with a low fat yogurt for calcium and protein and fresh fruit for added vitamins and fibre.

Fat and Calorie Targets for frozen meals

Fat and calorie content are also very important.  Whilst there are thousands of healthy diet frozen meals available, there is an equal number of unhealthy high calorie, high fat options.  These are not always obvious, using packaging tricks like small serve sizes or phrases like ‘low sugar’ or ‘high fibre’ to draw attention away from the high calorie or fat options.  Be aware that if a food that is usually high in calories and fat, such as macaroni cheese, is labelled as a low fat, low calorie product, it is either a very small portion, or it is likely to be a disappointing chemical sauce that often hasn’t seen any real cheese or milk.
Try to choose meals that look as if they are naturally low in fat and calories such as stir fries, steamed fish and rice, or tomato based pasta.  A lot less intervention is needed with these types of food to make them low fat and low calorie, so they are likely to be a more natural product.  Ideally look for meals which contain no more than 300-400 calories, of which less than 30% should come from fat, ( i.e. about 10-14 grams).  Obviously the less calories the better if you are trying to lose weight so spend some time reading the food labels, always be careful to check the serving size on the label and the weight of the meal are the same!
Saturated fat content can also be high in frozen meals so look for meals with less than four grams per serve.  This will generally mean steering clear of frozen pizza, particularly those with added fat bonuses such as stuffed cheesy crusts, pastry based products and creamy sauces (unless they are the previously mentioned artificial type reduced fat sauces).

Salt and additives

Sodium can be very high in frozen meals, as in any packaged meal as it is such an effective preservative.  High salt can be detrimental to our health, particularly for those with salt sensitivity or with high blood pressure.  Aim for less than 600mg of salt per serve.
Other chemicals such as flavour enhancers, colors and preservatives can also be high in frozen foods.  Try to choose all natural varieties and check labels for enhancers such as MSG, monodosium glutmate on labels.  MSG may also be a common ingredient in autolyzed yeast, maltodextrin, hydrolyzed pea protein and sodium caseinate, so look out for these ingredients too.

Fibre

Choose frozen meals with 4-5g of fibre per serve.  This helps to you to stay full for longer, which is important for dieters.  Choose meals with lots of vegetables and brown rice or pasta where possible.

Which ones to choose

The healthiest frozen meal options tend to be those produced by companies targeting the weight loss and diet market specifically, such as Weight Watchers, Lean Cuisine and Healthy choice.  Weight Watchers Smart Ones for example all contain less than 300 calories per serve, and less than 5g of fat, making them the ideal choice for dieters.  Amy’s Asian Noodle Stir Fry is also a good choice, with 240 calories, 4.5 g fat, 680g sodium and 4 grams of fibre, as is Trader Joe’s Chicken Tandoori with spinach which comes in at 360 calories and 5 grams of fibre.
There a literally thousands to choose from so spend some time reading labels to find the best choices, and try a few to find out which suit your tastes.  It is also worth remembering that possibly the healthiest frozen meal of all is a homemade one.  Although it takes a little more planning than buying pre-made meals, you know exactly what is going into your food.  Cook a large pan of your favourite healthy dish, such as a vegetable based pasta or bean stew or the weekend and freeze in individual portions, for a quick defrost tasty meal during the week.

weightlosshelpandtips.net

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Weight Loss Tips for Vegetarians

It is a common misconception that a vegetarian diet is ‘healthier’ and therefore better for weight loss than a diet containing meat products.  Although a vegetarian diet is likely to be higher in vegetables, beans and legumes than a more carnivorous eating style, this does not necessarily mean it is lower in fat and calories.

To lose weight, the total calories that we eat need to be less than those which we burn.  Adopting a vegetarian diet may help you to achieve this negative balance, but it is important to be aware of vegetarian foods that can contribute just as many calories to your diet, if not more, than meat products.  Whether you have chosen a vegetarian diet for weight loss, or for other health or ethical reasons, it is still essential to be well informed about the types of food you are eating and the way they can impact on your health.

Benefits of a vegetarian diet for weight loss

A well planned vegetarian diet can provide many health benefits to the follower.  Vegetarians often replace meat products with legumes, such as lentils and chickpeas.  These are high in fibre and contain many key nutrients, as well as being lower in fat than most meat products.  Vegetarians also normally eat more or a greater variety of vegetables than meat eaters too, meaning their diet is likely to be richer in vitamins.  Processed meats and high fat cuts of meat contribute large amounts of unhealthy saturated fat and calories to the diet, so by eliminating these products, calorie intake may be reduced.
However, eliminating meat alone is not usually enough for significant weight loss.  To achieve healthy weight loss on a vegetarian diet you can try to follow these tips.

1# Choose low fat dairy products

Many vegetarians use dairy products as a substitute protein source to replace meat in their diets.  This does have the benefits of providing a complete protein source, with essential minerals such as calcium, but can also be a high saturated fat and calorie alternative.  It is important to choose low fat versions of products such as milk and yoghurt; these will still have the same amount of protein and calcium, but less weight loss hindering calories and fat.
Cheese is another popular vegetarian choice.  Low fat hard cheeses can have a bland taste and still be relatively high in fat, so you may find it better to substitute with a naturally low fat fresh cheese such as cottage or ricotta, or simply limit your hard cheese intake to only a few times a week in small serves.  Using a more strongly flavoured cheese such as parmesan in cooking means you need less to appreciate the taste.

2# Use low fat cooking methods

Vegetables, legumes and beans are all low fat and calorie, high fibre, nutrient packed foods, as long as you cook them the right way.  Frying foods in oil, coating salads in oil dressings, or spreading butter on wholegrain bread are all easy ways to add a lot of calories to your diet and slow weight loss.  Try frying in a non-stick pan with a tiny amount of unsaturated olive oil, or use a method that requires no fat such as grilling or baking.  Sprinkle vegetables with fresh or dried herbs and spices and drizzle with lemon juice for added flavour without the calories.  Try to avoid using butter and mayo in sandwiches and on bread.  Opt instead for low fat spreads such as mustard.

3# Avoid processed foods high in sugar, fat or refined grains

By choosing to eat vegetarian foods, you do eliminate a number of unhealthy food choices from your diet. However, there is still a huge number of processed, high calorie and fat foods that contain no meat products and will stop you from losing weight.  Biscuits, cakes, donuts and pastries (sweet and savoury) can all ruin a diet.  Be especially aware of vegetarian options such as pasties, quiches and pies.  Although they may contain more vegetables than the meat version, the pastry and fillings and still be high in fat and refined grains.  See also: What are empty calories food.

4# Beware ‘fake meat’ products

Meat substitutes come in just about every shape and form.  These are usually made from gluten or soy proteins and flavoured to resemble popular meat foods such as bacon, burgers and hot dogs.  Whilst in general, these are lower in saturated fat than meat, as they are made with vegetable proteins, it must be remembered that they are also processed foods, and it is not always clear exactly what is in them.  It is important when choosing products that you check the calorie and fat content of the product as many contain hydrogenated fats and fillers that bump up the calories.
Also bear in mind that if you use unhealthy cooking methods such as frying, or add unhealthy condiments to a meat substitute, the calorie and fat content will also be increased.  A burger made with vegetarian bacon and burger, but still slathered in mayonnaise, fried onions, and cheese, all on a sugary refined white bun isn’t going to help you lose weight.

5#Choose healthy restaurant and takeaway meals

Vegetarian meals are becoming more and more readily available in restaurants and take away joints.  This means that there are usually a lot more choices on a menu than in the past when a vegetarian diner may have been met with one or two options, or even just a salad.

Unfortunately, not all chefs are well versed in vegetarian cooking, meaning that a lot of vegetarian dishes are bland or rely heavily on ingredients such as cheese, cream and fat for flavour.  It is important to make informed choices when eating out if you are trying to lose weight, for example always choose a tomato based pasta sauce rather than a creamy or cheesy one and ask for less cheese on pizza toppings.  Ask for your salad dressing on the side and opt for oil and vinegar versions rather than creamy one such as Caesar.  Try to choose dishes that have been cooked in a healthy manner such as grilling, boiling or steaming rather than frying.  If you are unsure of how something is cooked or what is in it, ask!  This can be particularly important in Asian restaurants, which generally have a lot of vegetarian options, but are often deep fried. See also 10 Dining out tips for losing weight.

6# Watch your portion sizes

Even if you are eating the healthiest foods, if you eat too much you will put on weight.  For vegetarians, it is important to watch the size of the carbohydrate portion of your meal.  As you are not eating meat, more of your plate may be made up of carbohydrates such as pasta, potatoes or rice.  These are all easy to overeat and may not keep you as full for as long as a protein based food.  Try to fill the majority of your plate with vegetables and include a protein source at each meal to avoid over eating carbohydrates.  If necessary, buy smaller plates as these give the illusion that you are eating more. 

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A Complete Workout in 10 Minutes

Let's face it...while we all would love to hit the gym an hour a day, five days a week, our lifestyles often won't allow that to happen. Just because you're hard-pressed for time doesn't mean you can't be active. Here's a simple, at-home or at the gym, 10 Minute Total Body Workout to get you going when time isn't on your side.

What You Need: A pair of 10 to 20 pound dumbbells (lighter if you aren't as strong), some floor space, yourself, a mirror (optional).

The Workout: This workout is designed for two things:  to maximize your output in a small amount of time, and to hit all of the major muscle groups. Not only do total body workouts compress your workout time, but they can also help boost your overall metabolism and help you achieve overall fitness.  

Directions: Perform each exercise for one set consisting of as many repetitions as you can for 45 seconds. Then rest for 15 seconds before beginning the next exercise.  Once completed with all exercises, rest for 45 seconds then complete two more sets of each exercise.

Exercise #1: Dumbbell Push-Up to Plank Rows

Begin in the pushup position, using the dumbbells as grips, much like a push up machine. Perform a regular push up then hold the top of the pushup position. From this position, perform alternating straight rows by pulling the dumbbell towards your chest.  Alternate arms and repeat for the set. 

f you don't feel comfortable using the dumbbells, you may perform a regular pushup, then rotate your torso towards the ceiling, extending one arm towards the sky. Return to the original position, then alternate arms. 

Max this move's effectiveness: engage your core muscles--pretend like you're about to take a punch to the gut...feel that? Core engaged!

Exercise #2: Dumbbell Squat to Shoulder Presses

Take an overhand grip on the dumbbells (like you're holding the handlebars on a bike), standing with your legs nearly shoulder-width apart. Hold them at shoulder height with palms facing forward. Perform a regular squat. (Note: You should imagine that you are sitting down on a chair to achieve the optimal squat form. Remember to keep your back straight, bent slightly forward at the waist.) In one fluid motion, return to your beginning position and press the dumbbells overhead, fully extending to achieve maximum range of motion. Return dumbbells to shoulder height and repeat. 

Be explosive during the shoulder press portion of the exercise. You should feel like you're pushing your feet through the floor, practically coming up on your tippy-toes. Take a tip from Exercise #1: engage your core the whole time!

Exercise #3: Shadowboxing

Cardiovascular endurance can help maximize your performance in a lot of places: the gym, work, or even the bedroom! A great way to get high intensity, interval cardio is through shadowboxing. 

Stand approximately an arm's length away from your mirror (if you're using one). The point of this exercise is to stay moving the whole 45 seconds. Practice throwing punches towards your doppelganger (in the mirror) or a spot in space where your "opponent" would be. Throw punches in combinations of 1, 2, 3, and 4 punches. To maximize the effectiveness of the exercise and to gain that total body workout, practice bobbing and weaving: move your torso in a "V" direction, to bob move your torso left to right and vice versa like in a windshield-wiper like motion. Stay active for all 45 seconds of the exercise.

fitday.com

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How to Build Your Body Properly

If you want to build your body, make sure that you do it the right way. Don't try extreme diets or extreme exercise plans. The key to successfully building your body is to balance your diet, cardiovascular workouts, strength training, and stretching. When you have this balance, your body will begin to take the shape you have always dreamed of.

Eat a Balanced Diet

The road to a healthy body begins on the inside. To build your body properly, you must eat a balanced diet. Limit your fat and sugar intake. Center your diet around fresh fruits and vegetables, whole grains and lean protein. The produce will provide vitamins and nutrients to keep your body running efficiently.  Many fruits and vegetables also contain antioxidants that will help protect your body from harmful free radicals. Whole grains will provide energy for your workouts, and they will keep your cardiovascular system in top shape. Lean protein is essential for building muscle. Poultry, fish, lean beef and soy products are excellent protein sources. Try eating some protein just before and after your workouts to keep you energized. It is also very important that you stay hydrated. Drink plenty of water throughout the day, especially before, during and after your workout.

Cardiovascular Exercise

Cardiovascular exercise is a key element to building your ideal body. Aerobic exercises, such as walking, running and biking, will help you burn calories, boost your metabolism and increase your endurance. Cardio blasts the fat layers that cover your muscles. Start with 30 minutes a day of cardio exercise. Increase the length as your endurance levels change. Vary your cardio routine to keep boredom at bay and to challenge different muscle groups. You may also consider adding intervals to your workout. Increase the intensity of your exercise periodically throughout your routine to keep your body challenged.

Strength Training

Strength training is critical when you want to improve your body. Muscles help your body to burn fat more quickly, and they help you to build lean body mass. Strength training can be done with weights or by using your own body weight for resistance. It is important, however, to use caution when using weights. If you try to lift too much, you can damage and tear down your muscles. Start with light weights and gradually build up to heavier weights. Lift a little more than your muscles are used to, and then increase the intensity as your muscles grow stronger. Be sure to include strength training exercises for every major muscle group. Include sets for your arms, shoulders, core, glutes, hamstrings, and thighs. Alternate the muscle groups so that you don't work the same body part two days in a row. This will give your muscles time to recover from the exercises.

Flexibility

Stretching allows your muscles to prepare for and recover from a workout. It keeps you limber and helps prevent injuries. When you stretch, you should feel the muscle gently pulling. Avoid bouncing, because this puts undue stress on the muscle. Do some overall body stretches, but focus on the muscle groups that were worked especially hard during your workout. Yoga can help you combine strength training and flexibility workouts. It also helps to keep you centered so that your mind is as healthy as your body.
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How to Eat Properly When Running to Lose Weight

Aside from getting out there and running some serious interval sprints, losing weight is a matter of calories in versus calories out.

When it comes to the burning side, running is one of the best training programs out there for burning the extra pounds and keeping them off for good. Not only that, running is cardiovascular exercise per excellence, thus doing it a regular basis will boost your endurance levels, help you ward off heart related problems, and get you in the best shape of your life.

Nonetheless, backing up your running program with a proper diet is the surest way for permanent weight loss results. For that, here are the diet guidelines you’ll need to lose the weight without sacrificing performance and energy for the workout.

Come up with a menu

Coming up with a clear and concise menu will help you take the guess work out of your training resolution. Leaving momentum and hunger dictate your eating choices is not the best approach for losing weight. Instead, make the conscious effort of thinking through your diet habits and sketching out an eating plan that will help you lose the pounds with losing the energy to run. For more, follow the below guidelines.

Eat at the right times

When it comes to losing the weigh while enjoying high energy levels, meal-timing is critical. As a result, make sure to plan your meals around your workouts and vice versa. Plan to eat 2-3 hours before the workout and immediately afterwards as doing so ensures the use of the calorie intake as energy instead of being stored as body fat. If you’re planning to run in the morning, you can either exercise on empty or consume a small meal of no more than 250 calories 30 minutes before the workout.

Develop good eating habits

Going on a crash diet every now and there can spell disaster on your weight loss resolution and overall health and well being. Instead, the healthier approach is to strive for developing good eating habits for the long haul. Otherwise, expect more setbacks and failures.
To build good eating habits, do the following:

• Use a food diary to keep track of your eating habits.
• Eat in small portions.
• Instead of eating opting for 3 large meals, consume 4-5 small meals, every three to four hours
• Eat slowly and chew your food mindfully.
• Keep the TV set off your eating venue.
• Use the glycemic index to plan for your food intake. Make sure to opt for food with lower rankings.

Meal Ideas

For the post-run menu, aim for a blend of carbohydrate and protein so you can replenish the empty tanks and start the rebuilding process, thus speeding up recovery. A post-workout recovery drink or shake is always recommended within 20 minutes of finishing a workout. This kickstarts your muscle recovery. After that, switch back to whole meals, or drink more shakes.
Here are some of the best meals:

• A salad with light dressing. The best meal is served with a low-fat dressing. Use lemon or vinegar for a healthier pick. Oil and vinegar is OK, but we’re trying to avoid high fat content right after a workout.
• Fresh fruits and vegetables. This is obviously is the best healthy eating choice you can ever make, whether you’re trying to lose weight or not. Just make sure to consume fruits moderately.
• Drink a milk-shake. If you don’t have the appetite for a whole meal, then a milk-shake is the best option. Not only that, a milk-shake is better than traditional carbohydrate-based energy drinks or just gulping water. Toss is a scoop of protein powder for extra muscle building nutrition.

There you have it! The key to success is speed of implementation, so make sure to put into practice what you’ve just learned. And remember to always stay within your fitness zone and be patient with yourself.

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Consume healthy snacks for weight loss

(NaturalNews) Snacking is almost universally viewed as bad for health, primarily because snacks are associated with convenience foods like chips, popcorn and soda. The last thing many of us imagine is that snacks can not only be healthy, but also supportive of weight loss regimes. In fact, some scientists now believe that healthy snacking may actually help dieters regulate their eating habits by learning to consume lighter meals.

Shed pounds by snacking

A study published in the December 2011 issue of the Journal of the American Dietetic Association suggests that there's a less renowned, but definitely positive side to snacking. Healthy snacks consisting of fresh raw fruits, vegetables, nuts and seeds, as well as unsweetened beverages, can actually help dieters in their efforts to shed those extra pounds.


The study was led by Dr. Anne McTiernan, a member of the Hutchinson Center's Public Health Sciences Division and the director of its Prevention Center. Her team discovered that individuals who eat mid-morning snacks can lose about 7 percent of their weight during the course of one year. Individuals who consume a healthful breakfast and lunch, but refrain from consuming unhealthy snacks, are able to lose about 11 percent of their total body weight in one year. Dr. McTiernan explained that snacking does not have to be bad for us, provided that we are careful with when and how we snack. She revealed that while snacking too soon after a meal will lead to weight gain, staying hungry for too long is just as bad, for it can sabotage dieting attempts. She also recommends replacing processed snacks with light, healthful foods that will actually support weight loss.

Dr. McTiernan further clarified that snacking which leads to weight gain is not a response to a genuine sensation of hunger, but rather a poor eating habit. Snacks that are eaten in response to a feeling of true hunger can help dieters stay confident, make careful food choices for their next meal and avoid binge eating. Moreover, the same study shows that women who consume about two snacks per day have a higher fiber intake when compared to women who don't regularly snack. Dietary fiber is vital to gut health and will help lower blood cholesterol.

Proteins - Top choice when snacking


So what is the secret formula to a healthy snack for weight loss? "Since women on a weight-loss program only have a limited number of calories to spend each day, it is important for them to incorporate nutrient-dense foods that are no more than 200 calories per serving," explains Dr. McTiernan. Some of the best snacks for a weight-loss program are proteins such as a small handful of nuts; non-starchy vegetables; fresh fruits; and non-calorie beverages, according to Dr. McTiernan.

But how exactly do these foods help? Omega-3 rich foods, such as nuts and seeds, can lower LDL (bad) cholesterol and elevate HDL (good) cholesterol levels in the blood. Precious phytochemicals found in green leafy vegetables neutralize free radicals, protect cell membranes, detoxify the liver for more efficient nutrient absorption, strengthen immunity and help regulate metabolic rates. Fiber-rich grains and fruits that are low in sugar give bulk to our stool, ensure gastrointestinal health, and provide satiation that keeps hunger away for longer.

Statistical data consistently shows that an overwhelming majority of Americans report snacking, and that this behavior occurs across both genders, as well as all age groups and cultural backgrounds. "Many people think that a weight-loss program has to mean always feeling hungry. Our study suggests that snacking may actually help with weight loss if not done too close to another meal, particularly if the snacks are healthy foods that can help you feel full without adding too many calories," concluded Dr. McTiernan.

naturalnews.com

 

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How To Develop a Winning Attitude

Your attitude can make or break you. It's virtually indisputable that your attitude determines how far you'll go in life and a positive mental outlook can help you achieve optimal success.

Having a positive mental attitude helps you cope with challenges. When you're put to the test, you're more likely to find your inner strengths to overcome adversity, and that strength just might be your winning attitude. Whether or not you have the tools, skills, knowledge, or resources, your attitude can get you through tough times and come out on top.

On the other hand, an attitude filled with negative overtones makes everything much harder. You can't win when you go into the contest prepared to lose! If you expect to do well, your attitude will create positive, winning thoughts that help you succeed.

Cause and Effect

 

It's important to realize that for every effect in our lives, there's a specific cause. Through positive thoughts, we can control these causes and change effects or outcomes.

• In order to change your future for the better, you must first alter your thoughts in the present.

For every positive seed you plant, your thoughts will grow and reward you with a positive harvest. Negative seeds have the opposite effect. They'll grow, but result in a spoiled and fruitless crop. You can't plant negative seeds in your mind and expect positive results. It just doesn't work that way.

A vivid and defining difference between people who are successful and those who aren't is the way they think. Successful people visualize their goals and take action to make them happen.

Unsuccessful people dwell on the negative, spend their time and energy complaining, and worry about things that are unimportant. This negativity wastes time and energy that could be harnessed toward achieving your goals.

Practice Makes Perfect 

If you hone your positive thinking skills and develop the mental attitudes of a winner, you'll be able to overcome challenges without giving up. No matter how discouraging things may get or how intently others may try to dissuade you, with your winning attitude, you will be unstoppable!

A positive outlook enables you to focus on your goals with a tunnel vision that eliminates negative distractions and keeps you on a chartered course to success.

• Train your mind to focus on the good. Develop a positive mantra or affirmation to help you overlook the negative and realize the power of optimism.

Train Your Mind

We often worry about our physical fitness, but do we think much about the fitness of our minds? Just as we train our bodies for peak performance, we must also train our minds by coaching ourselves to think winning thoughts.

An effective way to train your mind is to look at challenges as opportunities instead of obstacles. A problem is only a problem if you allow it to be one. With each challenge comes an opportunity to learn and improve. So if you search for solutions, you'll find them.

When you internalize this mindset, you're sure to develop a winning attitude for a lifetime and reap the rewards of true success and happiness.

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Exercise works better than cutting calories when trying to lose weight

(NaturalNews)

Exercising is a more effective way to lose weight than cutting calories alone, according to a new study recently published in the online edition of the Journal of Applied Physiology.

Researchers from St. Louis University's Doisy College of Health Sciences recruited 34 people between the ages of 50 and 60, who were either overweight or toward the high end of normal weight. The participants were split into two groups -- the first group of 18 was put on a diet, while the second group of 16 exercised.

The dieting group reduced their total calorie intake by 16 percent per day for the first three months of the study. For the final nine months, the dieters reduced their caloric intake by 20 percent.

The second group exercised to burn 16 percent of their caloric intake per day for the first three months, then increased their workouts to burn 20 percent of their calories for the final nine months.

By the study's end, both groups lost roughly 9 to 10 percent of their total body weight. However, the researchers found that the participants of the dieting group lost muscle mass during their weight loss, while the exercising group did not.

"If push comes to shove and somebody wants to know if they should diet or exercise to lose weight, I would suggest exercise, provided they are willing to put in the extra time and effort and not offset the gains they make by eating more," said Edward Weiss, the study's lead author.

Though the most effective weight loss strategy is to combine diet and exercise, the researchers emphasized that people who only exercise to lose weight are missing out on some unique health benefits of calorie restriction.

"It's important that dieting not be seen as a bad thing because it provides enormous benefits with respect to reducing the risk of disease and is effective for weight loss," Weiss said. "Furthermore, based on studies in rodents, there is a real possibility that calorie restriction provides benefits that cannot be achieved through exercise-induced weight loss."

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Water before meals helps with weight loss, say researchers

(NaturalNews)

Weight loss techniques are a dime a dozen these days, with experts touting all sorts of different diet and exercise regimens as the solution to obesity. But new research set to be presented at the 240th National Meeting of the American Chemical Society (ACS) offers a simple approach that involves no drugs and has no negative side effects. According to researchers, drinking two glasses of water before each meal will help you to lose more weight.

"We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy," explained Brenda Davy, Ph.D., senior author of the study, to reporters." In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about five pounds more than dieters who did not increase their water intake."

The philosophy behind the "water cure" suggests that by consuming more water, there is less room in the stomach for food. So in essence, the zero-calorie beverage takes the place of food, which results in less calorie consumption and less additional pounds. However, all participants in the study ate low-calorie foods as part of the study -- and all lost some weight. But those who drank water before their meals lost more than those who did not.

Researchers also noted that water is better than sodas and other sweetened beverages that are loaded with sugar or artificial sweeteners. These additives contribute heavily to weight gain, so dieters would do best to nix these drinks from their diets and drink plenty of water instead.

"it is a good idea for people on weight loss programs to support their liver function with high-fiber foods and liquids. Consumption of six to eight glasses of liquids is necessary each day to maintain the water content of bile. Pure water or fresh fruit and vegetable juices are the preferred ways to meet your body's water requirements," explain Michael Murray, N.D., and Joseph Pizzorno, N.D., in their book The Encyclopedia of Healing Foods.

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Green tea confirmed as a weight loss nutrient and heart health antioxidant

Green tea (and its less refined cousin, white tea) has been a part of the ancient Chinese tradition for countless generations, in large part due to its rich endowment of bioactive catechins. Many studies over the past decade have shown that green tea is a powerful tool to improve metabolism in a way that is supportive of weight loss.

Scientists publishing in the Journal of Agricultural Food Chemistry demonstrate that it activates genes associated with fat burning while also helping to reduce absorption of fat from the digestive tract. Further evidence on the gene-altering activity of green tea is reported in the International Journal of Cardiology, as polyphenols from the drink lower free radical damage to help maintain telomere length in heart cells. Drinking several cups of green tea each day may hold the key to effective weight management and cardiac health.

Researchers from the Departments of Chemical Biology and Pharmacology and Toxicology at Rutgers University in New Jersey examined the effect of green tea supplementation on obese mice, known to exhibit similar metabolic characteristics to humans. The animals were broken into two groups and both were fed a traditional high fat/Western style diet. One group received water supplemented with the green tea bioactive catechin EGCG, while the second group acted as a non-supplemented control.

 Green Tea Supplementation Assists Weight Loss by Reducing Abdominal Fat Stores

The study determined that EGCG supplementation significantly reduced body weight gain, associated with increased fecal lipids and decreased blood glucose levels, compared to those of the control group. Scientists further found that fatty liver incidence, associated liver damage and liver triglyceride levels were also decreased by the EGCG treatment. Treated animals also experienced improved insulin response as well as lowered C-reactive protein (CRP) and interlukin-6 (IL-6) levels, both strong indicators of systemic inflammation and immune response.

The study authors concluded "Our results demonstrate that the high fat/Western diet produces more severe symptoms of metabolic syndrome and that the EGCG treatment can alleviate these symptoms and body fat accumulation. The beneficial effects of EGCG are associated with decreased lipid absorption and reduced levels of inflammatory cytokines." Green tea helps our cellular engines (mitochondria) to better metabolize calories more efficiently, providing a significant weight management tool.

Additionally, supporting research documents the effect of green tea catechins on extending the lifespan of heart muscle cells. Scientists found that EGCG supplementation exerted a potent antioxidant effect that lowered free radical damage to preserve telomere length and reduce heart cell death. Nutrition experts recommend two to four cups of fresh brewed green tea daily or an organically compounded and standardized EGCG supplement (300 to 500 mg daily) to assist weight management goals and improve cardiovascular health.

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How To Give Yourself a Motivational Boost

When you’re having trouble staying motivated it can often seem like an impossible task to pull yourself out of the slump. Most likely you either sit immobile with a blank look of boredom on your face or you find other non-essential activities to distract you. Of course, these two choices don’t help you get anything accomplished, do they?

Instead, why not try some of the suggestions below the next time you’re feeling unmotivated:

Put on some music.

Upbeat music is one sure way to get your emotion and energy flowing again! Turn it up loud, groove to the beat and even dance around if you feel like it. In no time at all you should be feeling pumped up and ready to get moving again.

Laugh.

Laughter is like a miracle drug for the blues. Not only does it make you feel more alert, it also releases a flood of those fantastic feel-good endorphins in your body. Spend a few minutes reading or watching something funny, and then allow those good feelings to stimulate your motivation.

Wash away lethargy.

Showering can immediately perk you up and make you feel more energized again. Try using a fresh-scent shower gel or soap, and turn the water temperature a bit cooler than you normally would. Scrub your hair and body with vigor and imagine that your feelings of “blah” are being washed down the drain.

Get some fresh air.

A brisk walk is another great way to get some positive energy flowing again! Focus on working your muscles and burning off any sense of sluggishness you may feel. Breathe deeply and feel your body being flooded with life-giving oxygen! Imagine your brain perking up and your body being energized, and in just minutes you should be feeling focused and productive again.

Breathe!

Speaking of breathing deeply, it can work as a powerful wake-up exercise even if you’re not working out at the time. Simply sit quietly and take several slow, deep breaths. As you inhale, imagine that you’re taking in invigorating energy, and as you exhale imagine that you’re releasing lethargy and stagnation.

These are just a few ways you can get yourself feeling motivated again, but there are many others too!

When it comes right down to it, motivation is simply the willingness to take action and be productive. Whether you’re working on your goals, trying to get chores done at work or around the house – just deciding to get up and get moving can be the most powerful motivator of all.

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Bill G. has lost almost 100 pounds and is now enjoying life!

My life was out of control, but I didn’t know it. At 268 pounds, I couldn’t run or participate in activities; I was slowing down to a crawl.The mirror was a lie for me, because I was living in denial.

I had high blood pressure, and I was on meds for various things but thought, “Hey, I’m getting older and this comes with age.”  Food was an addiction and I was addicted! I ate all day and no food was off limits.

I felt like garbage after eating a meal.I didn’t realize that being tired all the time was due to poor nutrition and the excess weight that I was carrying around.

It was a downward spiral that desperately needed to be stopped. Then, a co-worker introduced me to nutritarian eating. He was eating more than I was and losing more weight, so I decided to start the nutritarian diet. My body responded in the first few days! I was hooked!

Now, I have lost almost 100 pounds and feel like I have energy for the first time in my life and am now enjoying life!

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Diet determines your health, not family genetics!

I had just received the results of my annual physical. For the fourth straight year, my cholesterol was over 215. This year it was 231. The doctor called me and wanted me to start taking Lipitor. I was not excited at all about putting a drug in my body that would have some kind of side effects. This left me with the question: What do I do to avoid taking medicine and reduce my cholesterol?

One December evening while checking my email, I received an email that was forwarded to me from a friend. She had been on the Eat For Health/Eat to Live lifestyle for five months and her cholesterol level dropped drastically. That is when I realized I had received the answer to my dilemma. I was going to wait until the New Year began so I could continue to eat all the foods that I thought I loved – sweets and processed foods – and enjoy the holidays.

Then I woke up on December 29th and realized – Why should I wait and delay what I needed to do: lower my cholesterol? So I did two things that day – 1.) I joined a health club so I could start to exercise on a daily basis and 2.) began the Eat For Health/Eat to Live Lifestyle. I had already read the Eat to Live book, so I had an idea of what foods I should eat. After three days of exercise and eating according to Eat to Live, I lost six pounds – I attributed that to my body eliminating all the salt that was retaining water. As I continued to eat green vegetables, fruits, beans and a few nuts, I started to feel better. My cravings for processed foods filled with carbohydrates began to fade away. My energy level was better and I was inspired to eat the foods that fueled my body.

After approximately eight weeks of eating the Eat for Health/Eat to Live way, I returned to the Doctor’s office to have my cholesterol rechecked. My overall Cholesterol dropped from 231 to 127, HDL Cholesterol went from 35 to 34, LDL Cholesterol dropped from 168 to 82 and my triglycerides dropped from 142 to 56. It is interesting – I have a family history of high blood pressure and high cholesterol. So many in my family are on medicine to reduce their Blood Pressure and Cholesterol. Doctors told me I was just fighting genetics. This program proves that diet is the answer.

Dr. Fuhrman’s approach is successful because it focuses on what you can eat, you do not have to count points or measure out food – you just have to eat the right foods. I have tried many other diets, but they were not sustainable. They only worked for a short time. Dr. Fuhrman’s approach teaches you how to eat for a lifetime! My 'new' favorite foods are my famous vegetable soup, smoothies, and best of all, the evening bowl of fresh pineapple with frozen blueberries and blackberries.

Dr. Fuhrman's eating program has transformed my life. It has allowed me to challenge myself to do physical things as well like running. In September of 2009, I ran in a mini marathon (13.1 miles) and finished the race in 1 hour and 50 minutes. That’s an average pace of 8 minutes and 28 seconds per mile. The summer of 2008 I was running 2 to 3 miles a day and struggling to run a 10 minute pace. This lifestyle has brought me other benefits including no longer needing a daily nap, I can now run 7.5 miles a day, exercise for a continuous hour, and eliminated cravings for toxic foods. Old friends and relatives cannot believe how good I look!

drfuhrman.com

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Shane, Victoria, Australia

Shane lost 126 pounds* with Jillian's help and gained a new life!


I wasn't overweight as a child. In fact, I was quite healthy. I played sports and was good at both Australian football and squash. I didn't really start to put on weight until my brother died in a car accident in 1994. I was the one who broke the news to my parents, and while I knew I had to be strong for them, I didn't deal very well with my own feelings. I turned to food for comfort and stopped exercising. I just ate more and more.

I knew that being overweight made me very unhealthy. I have no doubt that I would have had major health problems within five years. In fact, it's entirely possible that I would have been dead within ten years had I not made a change.

Choosing to Change
My decision to do something about my weight was purely a result of watching Jillian on the American version of The Biggest Loser. There was something about her that made me want to try out for the show. I guess it was the way the show portrayed her — as a tough-as-nails drill sergeant who wouldn't quit on you until you reached your goal. I knew I needed that. So I applied for the Australian version of the show — I didn't really think I would make it, but I did!

New Body, New Life
Before being on the show and meeting Jillian, my fitness routine was nonexistent. Basically, I didn't exercise at all. Despite this, I found it really easy to stick to the program Jillian created for me. Once you get the hang of it, it's so simple. Now I get annoyed if I miss out on my training, even for one day. And I can physically handle almost anything. I take karate five or six days a week and do weight sessions in the gym, and I'm so much more social.

I've even completed my accreditation to become a personal trainer myself, so that I can pass on what I've learned to others. So many people have told me that I inspired them to begin their path to a healthier life. This makes me want to reach out to even more people!
I've also completely changed the way I look at food. I used to eat a lot of takeout, but now I prepare most of my own meals, which consist primarily of lean meat and vegetables. That isn't to say that I don't have the occasional treat, like chocolate or a piece of cake. Now I just eat those things in moderation.

Now that I've lost 126 pounds,* I have the energy to do anything I want. I love being able to buy clothes off the rack. I love having more confidence in myself than I've had for a long time. I love everything about the new me.
People often ask about my experience on the show with Jillian. I always tell them, "Jillian is truly one of the most beautiful people that I have ever met. Sometimes you meet someone and you just click. That's what it was like."

Shane's Words of Wisdom
 
Advice for Every Day: People just don't believe in themselves as much as they should. Most people look for someone else to believe in them first, before they take action to achieve their goals. I've found that it works the other way around. Once you take action, you're suddenly surrounded by people who support and believe in you.

Advice for the Long Haul: I think it's very important to keep an open mind about weight loss and to try different things until you find something that works for you. For me, that meant finding something I could sustain for the rest of my life. In fact, the most revolutionary thing I learned was that I could eat all the foods I love, as long as I ate them in moderation and as part of a balanced diet and a regular exercise program.

Take Your Show on the Road: I always find ways to exercise when I'm away from home. This might mean walking instead of taking a cab, going for a quick run, taking the stairs instead of the elevator, or playing football with my friends. And at restaurants, I always find a way to order a healthy meal. Many people are afraid to ask for sauce on the side or steamed veggies instead of fries, but it never hurts to ask. I figure, if I'm paying for my food, they should prepare it to how I want it.

Write It Down: When I started the program, I wrote down all the things that I wanted to achieve in life. This made me realize something: The odds of getting any of those things done were really slim unless I made some pretty drastic life changes. I keep that list in front of me every day. I've achieved some of the goals, but I've added a lot more.

Favorite Compliment: I think the most meaningful compliment was given by a friend who actually walked right past me in the street without recognizing me! She said that I had changed so much it was like looking at a completely new person.

*Weight loss varies by individual. You may not achieve similar results.

jillianmichaels.com 

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Felicia, Nashville, Tennessee

After having two children, Felicia decided to lose her baby weight and found motivation with Jillian's program. She succeeded in losing 28 pounds in just seven months!*


As a child, I always had a tendency toward being overweight; however, I really began to gain weight later in life, after moving to the United States from Romania in 1998. I think a lack of exercise and eating more calories definitely contributed. A few years after I moved, I got married and had my first baby. After that pregnancy, I reached my highest weight, 131 pounds (I'm 4' 11"), and never went back down. After I had my second baby three years later, I decided I was ready to get back on track.

I became determined to lose all of my baby weight and maybe even more. After watching the season finale of The Biggest Loser, I signed up for Jillian's program. Jillian's straightforward, no-nonsense approach on The Biggest Loser made me want to join. She doesn't expect anything less than the best from her team. I could appreciate that because as a teacher, I try to do the same with my students. I followed the program very strictly by weighing my food and using a notebook to record everything— all 1200-1400 calories-worth per day — that I put in my mouth. I also worked out five days a week using the exercise routines on the Web site and Jillian's 5-disc DVD set.

After two months on the program, I wanted a different focus and decided it was time to find a new goal: running in a 5K event in Nashville. I always thought running was a joke of some kind. I've always said, "Running is not for me. I'm too heavy on top." With the encouragement of my online buddies on JillianMichaels.com, I changed my thinking and took up my own challenge. I trained for one month and completed the 5K in 32:39. The best part of all is that I ran the entire course, coming in seventh for my age group.

Being in shape has changed my life greatly. My energy level is up, and my family benefits because we eat healthier, more nutritious food. Nowadays, I am used to calorie counting, so I don't write things down — I just know how much to eat and I listen to my body.
Having a goal in mind was the best motivational strategy for me. When I hit a plateau, my husband and Jillian reassured me that it would pass. Finding my own self-motivation and the strength to say "I can do this" also helped me through the process. I've lost 28 pounds in about seven months using a combination of Jillian's exercise routine, cardio, and healthy cooking. I look and feel great and know that I am an inspiration to others and a role model to my daughters.

Activities now: Once I reached my personal weight-loss goal, I slowed down a bit. Now my goal is to maintain my current weight. I'm currently training for another 5K and am using a heart-rate monitor when I work out. I try to work at least 80 percent of my maximum heart rate every time I exercise.

Best compliment: When my husband said that he could tell my energy level was higher and that I look awesome. The encouragement of my online buddies was also great. They posted things on the Message Boards like "Way to go, Felicia!!!" and "Felicia, I am so proud of you…you rock!"

Advice for others: Eating healthy, exercising, and surrounding yourself with people who encourage and believe in you is the key to success. If you lose focus, find something to keep you going. When I tell my friends I lost the weight by counting calories and exercise, many of them believe they can't do that. Every time someone says that, I think, "Well, you asked and I've told you. The rest is up to you!"

Before I joined this program, competing in a 5K was something I never thought I would do, and now I know I can. It was exhilarating and gave me a taste of real accomplishment…and all of it was made possible by the Jillian Michaels Online program!

*Weight losss varies by individual. You may not achieve similar results.

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