FRIDA11   17,607
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False or true about weightloss

Friday, March 22, 2013



True or False: The best way to tell if your program is working well is by seeing results on the scale.

Explanation
There are several reasons why the scale can be the least reliable measure of your progress. For most people, the goal isn't really losing weight at all—it's losing fat. It's very common, for example, to gain or maintain weight, even if you're actually losing fat. This is especially true during the first few weeks of a big change in diet and exercise. (The inverse is also true: you can lose weight without losing much fat at all, and this is what often happens when you try to lose weight too quickly.) Simply put, your body doesn’t work like a bank account. Your calorie "deposits" (eating) and "withdrawals" (exercising) don’t always affect the "balance" (weight) the way you'd expect because many other factors can affect your weight. The scale is just one of many things to look at, and usually not as useful as other things like body fat percentage, the fit of your clothes, how you're feeling about the changes you're making, and the progress you're making in your fitness and health. One of the worst things you can do is let a disappointing result on the scale convince you that all your efforts are wasted—that's just not the case. Learn More: Use Measurements Besides the Scale, Measure Progress Without the Scale, Exercise & Temporary Weight Gain
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True or False: There are no limits to how much stored fat your body can burn in a day.
Explanation
If your calorie deficit (the difference between how many calories you eat vs. how many you burn) becomes too large, your body will start cannibalizing muscle and organ tissue for fuel. There are a lot of "rules" that govern how your body uses energy. For example, your brain can't use stored fat for energy, and your muscles will only burn significant amounts of fat when they are working at medium intensity. So if you want to lose fat, you’ve got to play by your body’s rules: Aim to lose one-half and two pounds per week, through a combination of moderate calorie reduction and increased exercise. If you only have 10 pounds or less to lose, aim for the lower end of that range (one pound or less each week); if you have more than 50 to lose, you can aim for the high end (one to two pounds per week)
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studies have shown that aiming to lose 2 pounds per week can cause problems for people whose current BMI is less than 30. But once your BMI falls below 30, reducing calories to lose 2 pounds per week is probably going to put you below the minimum amount you need to stay healthy. Instead, set up your program to lose about 1 pound per week (or half a pound, once you’re within about 10 pounds of goal).
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KIMBERLY19732 3/22/2013 6:13PM

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Salt and overweight

Sunday, February 10, 2013


Salt adds risk to overweight
Look at the comment for summary of the most important points in English
I have read 2 articles about this connection.

Salt mad øger risikoen for at udvikle fedme

En finsk undersøgelse viser en sammenhæng mellem salt og fedme. Årsagen er, at salt gør dig tørstig, men at vand ikke længere er den naturlige måde at slukke tørsten på.

(Kilde: Progress in Cardiovascular Diseases Volume 49, Issue 2, September-October 2006, Pages 59-75)

Kommentar:

Der er mindst fem andre problemer forbundet med at indtage for meget salt.

1) Bruger du for meget salt, vil du svække dine smagsløg, og du vil efterhånden finder friske grøntsager kedelige i smagen – medmindre de tilsættes salt, krydderier, en del dressing e.l.

Bruger du meget salt, har du svært ved at smage nuancerne i rå salater og mange frugter.
Begrænser du brugen af salt (og krydderier), begynder sunde råvarer efterhånden at smage meget bedre, fordi dine smagsløg ændrer sig.

Fx er der svært at krydre friske frugter, og hvis du ikke kan lide at gnaske en agurk eller gulerod, ”fordi den ikke smager af noget”, vil du på længere sigt få svært ved at fastholde et vægttab.

Når du først er blevet vænnet fra at spise krydret og saltet mad – og selv meget lidt er nok til at give maden smag – får du pludselig meget lettere ved at holde dig til sund slankemad.

2) For meget salt medvirker til afkalkning af dine knogler. Indeholder din kost for meget salt, begynder du at udskille kalk i urinen, hvilket indikerer at knoglerne afkalker.

Eftersom mange kaloriefattige slankekure i forvejen resulterer i et kalkindtag, der ligger i underkanten af det daglige behov, er det især uheldigt at spise for meget salt på en streng slankekur.

3) Salt binder væske og får dig let til at se tykkere ud, end badevægten viser. Det er nyrerne, der opretholder saltbalancen i kroppen. Når du spiser for meget salt, forsøger nyrerne at udskille det igen, men sker det ikke hurtigt nok ophober væsken sig.

Er din krop meget saltholdig, ser den ikke alene mere overvægtig ud, end den egentlig er, den føles også tungere.

4) Salt stimulerer. En del mennesker, som spiser for meget salt, gør det for at blive stimuleret. De er trætte eller uoplagte og føler et salte ting giver dem et lille pift. De har brug for mere eller bedre søvn, sund mad og motion – ikke salt.

5) Salt skader din sundhed. Et lavere saltindtag kan være med til at nedsætte blodtrykket og mindsker bl.a. risikoen for hjerte-karsygdomme. Da Finland halverede saltindtaget, steg gennemsnitsalderen med seks år. Om årsagen udelukkende var det lavere saltindtage er uvist, men en lavere saltindtagelse vil i hvert fald væsentlig mindske risikoen for hjerteanfald.

Tips til hvad du kan gøre for at begrænse dit saltindtag:
•Spar på det salt du tilsætter maden under madlavning og ved bordet. Smag bl.a. på maden, før du spiser den. Måske er det ikke nødvendigt med mere salt.
•Skær gradvist ned på saltet og væn dine smagsløg til mindre salt.
•Brug flere krydderier og krydderurter i stedet for salt. Fx kan peber og andre krydderier ofte kompensere for den mindre salte smag. Du bør dog undgå stærkt krydret mad.

  
  Member Comments About This Blog Post:

FISHER011 2/15/2013 6:51PM

    Hi! Thank you for the blog & English translation.
The information is helpful & makes sense too me!
I am in Stage 3 of kidney disease, so I am cutting out as much salt as possible.
I never realized why my blood pressure was so high! It wasn't me salting my food-it was all the processed & canned foods I was eating. Way too much sodium!
Don't you just love how food tastes when your taste buds are reborn?! emoticon

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FRIDA11 2/10/2013 3:28PM

    Salt increases overweight
It makes natural food taste of less -so vegetables and fruit seems dull.
When you reduce the amount of salt in food you can taste more so the healthy and natural food tastes better.
When you get used to not eat food that is very spicy and salty - the food tastes of more and it is easier to eat more healthy and less fattening food.
2) Too much salt can lead to getting too little chalk in your bones. This is especially a danger when you don´t eat so much.
3) Salt can make your body get filled with more moisture and feel heavier.
4) Salt stimulates - This is better with better sleep, healthy food, and exercise
5)Salt increases a risk of heart diseases. In Finland a group used half the amount of salt. This added 6 years to the average age as less salt reduces the risk of heart attacks.
Tips to do to lower the use of salt:
Use less salt in food and at the table. Taste the food before eating and before adding salt.
Use less salt step by step so you get use to the natural taste of food.
Use more spices and herbs in stead of salt. But don´t eat too spicy food.


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Prevent overeating..

Friday, February 01, 2013





Focused Foodie

Food is your number one priority when you sit down for a meal, and you’re probably well in tune to your natural hunger cues. By minimizing distractions such as music, TV, and bill paying, you free your mind to listen to your stomach, recognizing more easily when you feel full, which prevents overeating. Progress on your mindful eating journey by paying special attention to how other dining settings--eating with friends, restaurants, large portions--affect your choices. Constant reassessment is the key to long-term success.

  
  Member Comments About This Blog Post:

FISHER011 2/17/2013 7:44PM

    Great advice- I'm working on being a Focused Foodie!
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EWL978 2/1/2013 2:44PM

    .
.
.
Another little secret is just to put the spoon and/or fork down after each mouthful and wait till your done with that mouthful before you pick them up again. In that matter, it will take a bit more time and you will FEEL full and KNOW you're full before you eat more than necessary!!

Keep on keeping on.

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More exercize - More brain..

Thursday, January 24, 2013

More exercise – more brain
A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. According to researchers, a larger hippocampus is associated with better performance on spatial reasoning and other cognitive tasks.

  
  Member Comments About This Blog Post:

JOYOUS1917 2/17/2013 7:58PM

    Thanks for the info

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FISHER011 2/15/2013 6:53PM

    Thanks for the inspiration! emoticon

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FRIDA11 1/29/2013 1:12PM

    I better go to training this evening - Yes - And get wise, happy and slim and strong
4 good reasons

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FREIDAFAGRE 1/29/2013 9:03AM

    No more excuses for me. I am pushing my time on the treadmill. emoticon

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FRIDA11 1/24/2013 4:51PM

    I hope I can get more inspired too..

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KKKAREN 1/24/2013 8:50AM

    Exercise is great for so many things top to bottom!

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DIANE7786 1/24/2013 6:36AM

    I didn't know this! Thanks for sharing.

Comment edited on: 1/24/2013 6:36:40 AM

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WAYNE1997 1/24/2013 6:24AM

    This is a motivator for me. I am a teacher and I know movement is important for my students to learn. I know that exercise is important for my learning as well. I did not know that my brain could change size if I exercised more. I have other reasons to exercise, now one more! Thanks!

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Numbers and facts on weight loos

Tuesday, January 22, 2013

Numbers and facts
How to measure progress
There are several reasons why the scale can be the least reliable measure of your progress. For most people, the goal isn't really losing weight at all—it's losing fat. It's very common, for example, to gain or maintain weight, even if you're actually losing fat. This is especially true during the first few weeks of a big change in diet and exercise. (The inverse is also true: you can lose weight without losing much fat at all, and this is what often happens when you try to lose weight too quickly.) Simply put, your body doesn’t work like a bank account. Your calorie "deposits" (eating) and "withdrawals" (exercising) don’t always affect the "balance" (weight) the way you'd expect because many other factors can affect your weight. The scale is just one of many things to look at, and usually not as useful as other things like body fat percentage, the fit of your clothes, how you're feeling about the changes you're making, and the progress you're making in your fitness and health. One of the worst things you can do is let a disappointing result on the scale convince you that all your efforts are wasted—that's just not the case.
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How much fat to lose in a week
If your calorie deficit (the difference between how many calories you eat vs. how many you burn) becomes too large, your body will start cannibalizing muscle and organ tissue for fuel. There are a lot of "rules" that govern how your body uses energy. For example, your brain can't use stored fat for energy, and your muscles will only burn significant amounts of fat when they are working at medium intensity. So if you want to lose fat, you’ve got to play by your body’s rules: Aim to lose one-half and two pounds per week, through a combination of moderate calorie reduction and increased exercise. If you only have 10 pounds or less to lose, aim for the lower end of that range (one pound or less each week); if you have more than 50 to lose, you can aim for the high end (one to two pounds per week).
………………
Studies have shown that aiming to lose 2 pounds per week can cause problems for people whose current BMI is less than 30. But once your BMI falls below 30, reducing calories to lose 2 pounds per week is probably going to put you below the minimum amount you need to stay healthy. Instead, set up your program to lose about 1 pound per week (or half a pound, once you’re within about 10 pounds of goal).

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What exercise to track..
All physical activity does burn calories, and the more of it you can include in your daily life, the better off you'll be. But there are several reasons why you should use only use the Fitness Tracker to record actual exercise that gets your heart rate up to at least 55-60% of your maximum and keeps it there for at least 10 minutes at a time. Your calorie range already assumes you'll do a moderate amount of daily activity (walking here and there, straightening up the house, working, etc.), so adding things like daily chores or all the steps you take during an entire day will count the calories you burned twice. That means that you're misleading yourself if you think you're burning enough calories to lose weight by doing everyday things that SparkPeople's formulas already assume you're doing. So, to make sure you’re not overestimating how many calories you’re burning, the best bet is to use the tracker to record only the planned, higher-intensity activity that is actually considered exercise.
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Why do I not loose weight..
The most common problem is underestimating how much you're actually eating, and/or overestimating how many calories you're burning. It’s very easy to be off on your portion sizes if you're not precisely measuring or if you forget to track a few "little" things you popped into your mouth during the day. It's also very common to assume you're working hard enough during your workouts to burn calories at the rate of 600-700+ per hour when realistically, you're not. So, if you're not getting the results you want on the scale for several weeks in a row, the first thing to do is go back and double check your food and exercise tracking to make sure your numbers are right.

  
  Member Comments About This Blog Post:

FRIDA11 1/24/2013 5:53AM

    Thank you - It is the information I got from Spark People quizz .. Only the information I found interesting

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LINTPICKER 1/22/2013 8:19PM

    thanks for sharing this great info!

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