Tuesday, September 09, 2014
Came across this blog article and really liked it, so I decided to put it a blog for when I need to read it.
The 6 keys to getting fit and losing weight
Being overweight or obese is an important public health issue and can lead to high blood pressure, unhealthy cholesterol levels and type 2 diabetes, increasing your risk of heart disease, heart attacks and strokes.
But a recent survey of nearly 2,000 Canadians found that while 62% tried to lose weight over the past five years, 70% of those who were overweight put the pounds back on – and then some.
What are we doing wrong?
Legendary comedian Henny Youngman used to joke about visiting his doctor: “Doc, it hurts when I do this.” The doctor’s reply: “Well, stop doing this.”
The reality is we shouldn’t need to spend billions of dollars every year on weight-loss programs and products. We know why we’re overweight – we eat too much and don’t exercise enough.
So isn’t it time we stopped doing this?
Easier said than done, of course, but far from impossible and actually much simpler than many of us realize. Every successful fitness and weight loss program boils down to two key ingredients: eating well – not dieting! and staying active – not exercising! Plus maintaining how we eat and stay active depends on consistency, intensity, moderation and support.
Let’s unpack these important elements one by one:
◾Eating well: Our ancestors didn’t diet much. They didn’t rigidly consume X% of carbs and Y% or protein or check food labels for grams of fat or calories from sugar or sugar substitutes. In fact, most of the time, finding enough to eat was the more immediate challenge. When they did, they tried to eat a reasonable balance of grain, meat, dairy, fruits and vegetables. What’s more, they obviously didn’t eat processed foods. They stuck to simple foods that come out of the ground or oceans, or are raised on land. Eating a lot of processed foods, often made with a lot of artificial ingredients, is not usually eating well.
◾Staying active: Our forbears didn’t have treadmills or barbells or stationary bicycles to stay active. They were too busy toiling fields, hunting wild game or raising livestock. While most of us don’t perform that sort of labour anymore, it doesn’t mean sitting at a computer, behind the wheel or curled up on a couch for hours every day is okay. Our bodies evolved to be active and we need to find ways to do so. Running or weight-training isn’t for everyone. But it’s still important to find an activity or sport you enjoy doing a few hours each week that can get your heart rate up and help you break a sweat. How much activity you need to lose weight depends on how much weight you want to lose and how much you’re eating. But think of it this way: each kilometer you walk burns around 100 calories – so walk 5 kilometers a day and you could burn an extra 300 calories that would otherwise turn to fat in your body. In a month, that’s about 9,000 calories, which amounts to about 2.6 pounds, or 30 pounds in a year – 30 pounds by simply walking 5 KM every day.
◾Consistency: As you can see, you can realistically lose 2 or 3 pounds in a month from brisk walking. If you’re 50 or 100 pounds overweight, that might sound discouraging but it shouldn’t be. Rome, as they say, wasn’t built in a day. Imagine if you were building a new home but only devoted an hour to it every week, or stopped for months or years. It would never get built. Achieving a big goal requires that you be consistent. If you can’t work out every day, that’s okay. Then work out longer three days a week, every week, all year, until it becomes second nature. And make it a priority to find the time. We all lead busy lives but most of us still miraculously find time to watch TV or surf the internet for hours every week. If you have time for Facebook, Candy Crush or NCIS, you have an hour a day to make yourself healthier and lose weight.
◾Intensity: Some people go to the gym and halfheartedly peddle on a stationary bike as they text or surf on their smartphone, or socialize with their friends. (Maybe that’s even you.) Whatever activity you choose to stay active and lose weight, focus on it. Research suggests that paying attention while you’re working out can increase the exercise’s effectiveness by 30 or 40% -- in other words, when you get in the zone, you get more out of what you’re doing.
◾Moderation: Diets that forbid you to eat sweets, fat or processed foods have their hearts in the right place but they’re not realistic. We’re all going to give in to temptation sooner or later. As long as you stay active and eat a balanced diet, you can give yourself permission to eat a burger and fries or ice cream once or twice a week. And when you do, don’t binge but moderate. Don’t sit in front of the TV with a bag or chips or container of ice cream. Grab a small bowl, dole out a satisfying portion, and enjoy. We rarely eat the foods that tempt us because we’re starving. We eat them because we have a craving. So satisfy your craving – in moderation.
◾Support: It can be tough going it alone. Some of us are good at it but most of us aren’t. So get some backup. Are both you and your girlfriend or buddy trying to lose weight? Do it together. Make it competitive. Root each other on. Sometimes it’s really hard to lose weight or get fit without motivation. So team up with someone you love and trust and motivate each other.
Thursday, August 22, 2013
Read this article by David Duitzer that I make sure I can find it when I need to read it.
6 Mental Shifts You Need For Weight Loss That Lasts
1) Be Ready to Commit
Commitment to achieving your ideal weight means to decide to nourish your body to a level of health that will ensure your happiness and freedom from dis-ease later in life. If you are not currently your ideal weight (or have increased your disease risk because of recent weight gain) your inner being will begin to send you signs it is time to commit to weight loss and focusing on your health.
The decision to commit to weight loss takes focus, energy and drive. These qualities are inside you even if you aren’t feeling them at the current moment. They are there. When they come up for you it is time to begin your journey.
You may have to look inside yourself for them.
Focus means to be free from the distractions of why you aren’t your ideal weight in the first place. It means to be “In Charge” of your own well-being inside and out. You are “In Charge” of your cravings, workouts, environment, thoughts about weight loss and overall happiness. Keep that focus and you will stay committed.
To be committed you need to embrace your energy and nurture times of fatigue. When you are fatigued look to your nutrition, fitness, stress levels and sleep. Evaluate them and search for guidance too optimize each. When you have energy use it to make your next healthy meal, get in a great workout or spread some love to someone you care about. Each of those things will fuel more energy. It is an important cycle. After a long day of energetic acts of self-love embrace your natural fatigue and give yourself 7-9 hours of a complete restful sleep with no distractions.
Finally, your ‘drive’ is the mental shift inside you that says “I have decided to act on this goal of weight loss”. It is that little something extra you have in you at the end of a workout. It is prepping a weeks worth of healthy snacks when you really only need to prep for tomorrow. It is loving your body enough to do some extra meditative stretching at the end of the night when you are resting with family or just watching TV. ‘Drive’ is you going the extra mile to add only positive to your life. If you are driven your commitment to your goal will be solidified.
The reality is that achieving our ideal weight takes commitment. It takes a direct action towards a healthier life. If you are ready to commit you can be your ideal weight. If you aren’t you won’t.
2) Love Yourself Enough
If you love yourself and feel passionately about your personal worth/longevity you are ready to lose weight. Being overweight is a predisposing factor in so many common medical conditions we ask ourselves why everyone isn’t fit.
No one wants to be sick, right?
The truth is you have to love yourself before you take care of yourself. You have to want to prolong your life. You have to want to be disease free. If you are having trouble losing weight your first question for yourself should be “do I love myself?”
The answer is yes. You do love yourself. Even if you are experiencing a bout of self-hate look deeper and focus on how grateful you are to be here right now. Depending on your situation this can be more difficult for some, I understand. Forgive whatever blocks you may currently have and focus on what you are grateful for. Focus on the good. You want to be around for more of that. Embrace it.
3) Have Clarity About Your Goal
This is such an important mental shift because we all know “what we vision presents itself as our life.” You need to be clear about why you want to lose weight, what your goal weight looks like, how you will achieve it and how you are going to stay focused.
This list can seem daunting at first look but with some preparation, proper planning and constant reminders we can make it feel easy. If you are not clear on your weight loss path and what your outcome will look like you will struggle.
Write down each of the following questions and follow them up with your answers. Be clear, be grateful for your clarity and refer back often. This is your journey and these responses are your guides. You have personal power over them and the more clear you are, the more you focus on them and the more they actually resonate you the easier this process will be.
•Why do I want to lose weight?
•What does my goal weight look like?
•How will I achieve it?
•How am I going to stay focused in times of struggle?
4) Have a Purpose That Makes You More Whole
There are many reasons for losing weight and it is not anyone’s place to judge another’s reason. Your reason is personal but it must be deeply meaningful for you. It must serve a purpose that makes you more whole (mentally, emotionally, physically).
It must constantly motivate you on a mental/emotional/physical level and bring you to a place of wholeness.
Many choose to go on a weight loss journey to improve their physical appearance, others to decrease their disease risk factors and some to improve their ability to play with their kids, etc. Whichever category you fit in make sure it resonates with you on a level beyond just helping you love yourself more. Go deeper. You need to fall in love with you first and then add to your wholeness by achieving your ideal weight.
5) Embody Your Ideal Weight
Visioning yourself at your ideal weight can be difficult at first. It can feel fake and unorthodox. Its benefits are beyond measure.
If you can hold a vision of yourself at your ideal weight for a period of 2-5 minutes you will realize it’s motivational capacity. Depending on how long you have been wanting to lose weight thinking about how your ideal weight will look on you can be emotionally charging. Take that emotion (whatever it may present as) and sit with it. There is energy behind that emotion.
You will feel uplifted but your intention will also be set on an energetic level (If you don’t feel uplifted try it again, this time with the intention of being uplifted). Your intention will be sent by your thoughts and received by your cells and you will begin to resonate with your goal.
On a higher level you will know your weight loss is possible.
6) End Emotional Restrictions
Life is full of challenge and we often try to give our struggles a name, identity or reason. To be ready to lose weight your emotional restrictions need to be processed and released. We know that our emotional health is directly tied to our physical health and to be whole both need to be balanced and optimally functioning.
If you are unsuccessfully dealing with stressful issues in your life around work (or school), relationships (with yourself, others, food, etc) or any of the other major stressors we can experience you need to sit quiet, journal or use your other personal tools to end any restrictions these stressors may be placing on your life. Free yourself from unnecessary strife and direct your focus to your inner being.
Your true self needs mental, emotional and physical nourishment. When you have entered a state of gratitude for your current situation, naturally stepped in a direction of empowerment and accepted the fact that you are ready to be your ideal weight you are ready.
Know this – You can be your ideal weight.
It is this visioning/embodying that will give you the confidence to achieve your goals. Soon you will start to look and feel the part because you know what the part looks like. You will become what you vision.
To be healthy in mind and body is to be clear, organized, patient and confident. Allow your perfect body ideal to come to mind, organize your method of achieving it, give it time to be fulfilled and be confident in your process whatever you choose. Do not judge yourself along the way.
If you understand and apply these six mental shifts your weight loss journey will begin with ease. Refer back to these when you are lost or off track and always be confident in your own abilities. Always.
Monday, April 29, 2013
Came across this article to keep reminding myself fo these changes when needed!
Healthiest Way to Lose Weight: Lifestyle Changes
What is a healthy lifestyle?
A healthy lifestyle means:
Eating healthy foods. This includes fruits, vegetables, and whole grains. If you eat meat and dairy foods, choose lean meats and low-fat dairy foods most of the time. Healthy eating also means not eating too much sugar, fat, or fast foods. You can still have dessert and treats now and then. The goal is moderation. Go to the section Healthy Eating.
Making some kind of physical activity part of your daily routine. "Physical activity" doesn't have to mean regular visits to the gym or running marathons. There are lots of other ways to fit activity into your life. Go to the section Healthy Activity.
Not smoking.Weight gain is a big concern for many people who want to quit smoking. But many people don't gain weight. And it's more of a health risk to keep smoking than it is to gain a few extra pounds when you quit. For information, see the topic Quitting Smoking.
Drinking only moderate amounts of alcohol. That's up to 2 drinks a day for men, 1 drink a day for women.
Managing stress. Many people find that eating is their way of managing stress. If you have a lot of stress in your life, it can be hard to focus on making healthy changes to your lifestyle. For more information about how to deal with stress, see the topic Stress Management.
Becoming more active and improving your eating habits are the two main ways to reach a healthy weight.
First, change your thinking
If you need to make some lifestyle changes to get to a healthy weight, you'll have more success if you first change the way you think about certain things:
Don't compare yourself to others. Healthy bodies come in all shapes and sizes. Our culture focuses much too much on thinness, and thinness is just not realistic or natural for most of us. Yet we feel bad when we can't achieve such an unrealistic body size. Body size isn't as important as being healthy.
Pay attention to how hungry or how full you feel. When you eat, pay attention to why you're eating and how much you're eating.
Forget about dieting. Dieting almost never works over the long term.
Decide that you're going to improve your health instead of deciding to go on a diet. For example, you may want to: Become more fit.
Lower your blood pressure.
Lower your blood sugar (if you have diabetes or prediabetes).
Lower your cholesterol.
Raise your HDL (good cholesterol).
How do you change your lifestyle?
Making any kind of change in the way you live your daily life is like being on a path. The path leads to success. Here are the first steps on that path:
1. Have your own reasons for making a change
2. Set goals you can reach
3. Measure how your health has improved
Before you make lifestyle changes, ask your doctor to check your cholesterol levels, blood pressure, and blood sugar.
Research shows that you can improve your health by losing as little as 5% to 10% of your weight.1 Here's what that means:
5% of 150 lb (68 kg) is 7.5 lb (3 kg), and 10% is 15 lb (7 kg).
5% of 200 lb (91 kg) is 10 lb (4.5 kg), and 10% is 20 lb (9 kg).
5% of 250 lb (113 kg) is 12.5 lb (6 kg), and 10% is 25 lb (11 kg).
Keeping track of your weight
Weigh yourself no more than once a week, unless your doctor tells to you to do so more often because of a health problem.
Try to weigh yourself on the same scale, at the same time of day, in about the same amount of clothing.
Remember that many things can affect your weight. It's normal for your weight to go up and down by a few pounds from one day to the next. Try to look at the general trend of your weight, rather than the day-to-day changes.
Aim to lose no more than 1 to 2 pounds a week. Weight loss of more than that often means that you are not getting enough nutrients to be healthy. And some of the weight you lose may be from lean body tissue (muscle and organ tissue) or water loss, not fat.
Have your cholesterol, blood pressure, and blood sugar checked again after you have lost 5% to 10% of your weight or in 3 to 6 months. You can also check your blood pressure and blood sugar at home.
Blood sugar levels can tell you whether your lifestyle changes or weight loss are helping to control your diabetes.
Cholesterol and triglyceride levels can tell you whether your lifestyle changes or weight loss are lowering your risk for heart disease.
Blood pressure can tell you whether your lifestyle changes or weight loss are lowering your risk for heart disease and stroke.
Another way to measure improvements is to look for changes in your fitness level. For example, are you able to walk longer and on more days than when you started? Can you climb a flight of stairs without getting as tired or out of breath? Do you have better strength and muscle tone? Do you have more energy?
4. Prepare for slip-ups
Here's one person's list of barriers to taking a brisk 30-minute walk every day, along with some possible solutions:
Barriers vs Solutions:
I might be too busy.
My backup plan will be to break my usual 30-minute walk into two 15-minute walks or three 10-minute walks.
I might get bored.
I'll listen to music or a podcast while I walk.
I'll get my neighbor to walk with me.
It might rain.
My backup plan will be to use an exercise DVD or a treadmill in front of my TV when the weather's bad.
5. Get support
You can use this personal action plan to organize your support system.
From WebMD s
Saturday, March 30, 2013
Posting this for further reference! Found some of the advice interesting.
Best Weight Loss Advice You've Ever Had!
A stragedy to help you shed those pounds.
Reviewed byKathleen M. Zelman, MPH, RD, LD
You’re ready to lose some weight. But you're tired of listening to all that stale, tried-and-true weight loss advice, like eating more vegetables, limiting portions, and exercising more.
Maybe what you need is a fresh idea or two. So WebMD asked diet experts to come up with some lesser-known diet tips that could make the most jaded dieter drop that cookie and vow, "Oh wow! I'll
try that today."
Here are nine diet tips you may not have not heard yet. Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track.
Weight Loss Tip No. 1: Variety Is Overrated
Who hasn't heard the advice to "just take a bite of everything" if you're at a buffet?
But as it turns out, variety doesn't deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.
"We know that variety makes you eat more," she says, citing several published studies and her own experience in counseling weight loss patients.
For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.
Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.
Weight Loss Tip No. 2: Have Barley for Breakfast
"Barley is the new oatmeal," says Jackson Blatner.
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
One caveat: "Buy hulled barely, not pearl barley," Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can't vouch for the same effects for more processed forms, such as pearl barley.
Weight Loss Tip No. 3: Beef Up Your Lunch Salad
One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. "Then they are starving by mid-afternoon," she says.
A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.
Top your greens with a 3 oz piece of chicken breast, and you've added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machines.
Weight Loss Tip No. 4: Stock Up on Frozen Vegetables
Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, "Too much trouble!" and reach for chips instead.
To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.
"They are already clean, chopped and ready to cook in the microwave," she says. "It's like having Rachael Ray in the freezer."
An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.
Weight Loss Tip No. 5: Make Yourself a Party Tray
The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site -- the kind you put on the buffet for weight-conscious guests.
But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator.
Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.
Weight Loss Tip No. 6: Turn Down the Thermostat
Spending time in a chilly house -- about 61 degrees Fahrenheit -- may boost the fat-burning power of the "brown fat" in your body.
Brown fat is considered "good" fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.
Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.
But Jackson Blatner cautions not to expect too much: "It's not going to be any kind of a miracle," she says. And beware if you're the type who eats more when you feel cold.
Weight Loss Tip No. 7: Downsize Your Dinnerware
Experts say they've seen it again and again: The larger your plate, the more you're likely to put on it. So serving your meals on smaller plates can help you eat less.
But don't throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.
Weight Loss Tip No. 8: Go Out for Treats
If you're the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don't keep them in the house, but give yourself permission to go out and get them when you really need to.
Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.
"The more hassle tasty treats are, the less likely you are to eat them," says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.
Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday
Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients. "Every Friday morning, try them on," she says.
Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.
"If they are loose, you will say to yourself 'I am making progress, I am staying on track during the weekend,''' she says.
And if they're snug? That will provide motivation to stick to your diet so they'll fit better next week, she says.
And if they're snug? That will provide motivation to stick to your diet so they'll fit better next week, she says.
Sunday, February 10, 2013
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