This week I felt very bloated and had a feeling that all was not well!!! I stayed the same this week, but Marino managed to lose 3lbs!! How clever is he...
So I am still at 14lb and Marino is now 12lb - woo hoo....
So I am still 10 stone 8½ lb and Marino is 17 stone 8lb.
So a pretty good week for us both really. I'm not too concerned, as I have been a bit gassy (sorry :-)) and lets face it, we have done really well so far.
Perhaps I now need to kick in with some exercise.
Anyway, this week we had a nice variety of food:
Steak, Pork, Chicken wrapped in Parma Ham, Pasta, Mexican and Pancakes (Pancake Day).
So a lovely selection of great foods.
I am keen to let you have my recipes but there is just too much to write.
So if you would like to receive our 4 FREE gifts of recipes and weight loss knowledge, please pop your first name and email address at the top, right, of our blog, then we can send you what you need to inspire you by seeing what we are achieving and to encourage you with hints and tips that will assist you in your weight loss journey.
I hope you are as excited as we are about becoming the person you want to be.
Chat soon
Sharon
and Marino
x
23 Feb 2012
18 Feb 2012
Not Getting Enough Sleep can Make You Fat
If you’ve tried to lose weight, you know it’s not easy. But for some of us, it’s even
more difficult. Some dieters who are eating less and exercising more still have a
hard time dropping those extra pounds. Why? One answer may lie in their sleep habits.
The typical response is usually “terrible,” “not enough,” “I’m up all night,” “I have no
time,” or “I’m always tired.” So when I work out a weight-loss plan for these patients,
I stress that they get enough sleep. Recent scientific studies show a strong relationship
between sleep deprivation and weight gain, even though we don’t know exactly why
this occurs. Here are some findings:
* People who slept less than six hours a night experienced an increase in their
body mass index (height-to-weight ratio) more than those who slept seven to eight
hours.
* Women who slept five hours a day, or less, gained more weight than those who
slept seven hours a day, according to a 16-year study.
* People who slept less than eight hours a day had larger increases in body fat
than those who slept more.
* People who slept less than six hours a night experienced an increase in their
body mass index (height-to-weight ratio) more than those who slept seven to
eight hours.
* Women who slept five hours a day, or less, gained more weight than those who
slept seven hours a day, according to a 16-year study.
* People who slept less than eight hours a day had larger increases in body fat than
those who slept more.
How does sleep affect our bodies?
Our bodies’ major activities, including temperature regulation, hormone secretion,
and brain chemistry production, run on a 24-hour cycle. When our bodies aren’t in a
regular sleep pattern (think jet lag), hormones that regulate whether we feel full or
hungry get out of whack, so all of our normal cues for eating are altered. An
undiagnosed medical illness might also cause poor sleep habits. Someone with
an underactive thyroid gland, for instance, will feel fatigued and gain weight. And
someone who suffers from sleep apnea will wake up repeatedly during the night.
How does sleep affects eating?
When we’re tired, or feeling fatigued, we don’t always make the healthy food choices:
* We’ll snack right before we go to bed to relax.
* We’ll have a quick pick-me-up snack during the day, when we’re feeling
sleepy or fatigued.
* We won’t stick with our healthy eating plan. When we’re tired and sleep
deprived, we tend to make poor food choices, and rely on higher calorie
comfort food.
How to catch more zzz’s?
We live in a hectic world with many responsibilities. Trying to juggle work, family,
chores, and recreation, it’s no wonder many of us think: “I can’t waste time
sleeping.” We also live in stressful times, and often our mental stress prevents
sleep, even when we set aside seven to eight hours. This is a real double whammy
for weight loss: we eat to relieve stress, but also can’t sleep because we’re too
stressed out!
Many people also have physical problems that awaken them from sleep, including
sleep apnea and diabetes. (Diabetics often make several trips to the bathroom
during the night.) Sleep apnea, often seen in overweight and obese people, is a
condition of waking up repeatedly throughout the night. Often the person doesn’t
realize that he’s waking during the night, but he’ll feel tired in the morning. Significant
snoring usually accompanies this condition. So if you’re tired and gaining weight, it’s
important to see your doctor to make sure you don’t medical problems.
While the obvious solution is to sleep eight hours each night, the real-life answer is
not so easy. Here some steps you can take to help regain some control and minimize
the likelihood that lack of sleep will sabotage your weight-loss efforts:
* Try to set a regular schedule. Eat regularly — at least three to four times each day.
Aim for seven hours of sleep. Creating some structure in your life. And make sleep a
priority.
* Don’t use food to “wake you up.” Take a power nap between 15 and 20 minutes instead.
Always think before you eat and make a healthy choice. Avoid junk food, which may be
comforting, but it won’t give you a metabolic pick-me-up. If you feel like you need an energy
boost, eat a piece of fresh fruit, a half asandwich made with lean protein (such as turkey,
chicken or tuna), somelow-fat cheese or low-fat yogurt, a 100-calorie protein bar,
or a 100-calorie pack of crackers.
* Address your stress. Separate mental fatigue (stress) from physical fatigue. Try
to reduce your stress levels by taking a 20-minute walk, and increasing your activity
of daily living. This can help promote a more restful sleep. Wear a pedometer and monitor
your activity. Aim for 10,000 steps daily for optimal weight management. In the beginning,
set a more realistic goal of at least 5,000 steps a day.
* See your doctor to rule out any medical illnesses contributing to lack of sleep and weight gain.
Madelyn Fernstrom’s Bottom Line: While we cannot always get a full eight hours of sleep every
night, chronic sleep deprivation (for any reason) can be a major sabotage to losing weight and
keeping it off. If you are committed to long term weight loss — or just weight stability – examine
your sleep patterns. Getting more sleep can make a big difference in your waist line.
Many people also have physical problems that awaken them from sleep, including sleep
pnea and diabetes. (Diabetics often make several trips to the bathroom during the night.)
Sleep apnea, often seen in overweight and obese people, is a condition of waking up
repeatedly throughout the night. Often the person doesn’t realize that he’s waking during
the night, but he’ll feel tired in the morning. Significant snoring usually accompanies this
condition. So if you’re tired and gaining weight, it’s important to see your doctor to make
sure you don’t medical problems.
While the obvious solution is to sleep eight hours each night, the real-life answer is not
so easy. Here some steps you can take to help regain some control and minimize the
likelihood that lack of sleep will sabotage your weight-loss efforts:
* Try to set a regular schedule. Eat regularly — at least three to four times each day.
Aim for seven hours of sleep. Creating some structure in your life. And make sleep a
priority.
* Don’t use food to “wake you up.” Take a power nap between 15 and 20 minutes instead.
Always think before you eat and make a healthy choice. Avoid junk food, which may be
comforting, but it won’t give you a metabolic pick-me-up. If you feel like you need an energy
boost, eat a piece of fresh fruit, a half a sandwich made with lean protein (such as
turkey,chicken or tuna),some low-fat cheese or low-fat yogurt, a 100-calorie protein bar,
ora100-calorie pack of crackers.
* Address your stress. Separate mental fatigue (stress) from physical fatigue. Try
to reduce your stress levels by taking a 20-minute walk, and increasing your
activity of daily living. This can help promote a more restful sleep. Wear a pedometer
and monitor your activity. Aim for 10,000 steps daily for optimal weight
management. In the beginning, set a more realistic goal of at least 5,000
steps a day.
* See your doctor to rule out any medical illnesses contributing to lack of sleep
and weight gain.
Bottom Line: While we cannot always get a full eight hours of sleep every night, chronic
sleep deprivation (for any reason) can be a major sabotage to losing weight and keeping it
off. If you are committed to long term weight loss — or just weight stability – examine your
sleep patterns. Getting more sleep can make a big difference in your waist line.
Madelyn Fernstrom, Ph.D., CNS,is the founder and director of the University of Pittsburgh Medical Center’s Weight Management Center.contributor to Today'health
more difficult. Some dieters who are eating less and exercising more still have a
hard time dropping those extra pounds. Why? One answer may lie in their sleep habits.
The typical response is usually “terrible,” “not enough,” “I’m up all night,” “I have no
time,” or “I’m always tired.” So when I work out a weight-loss plan for these patients,
I stress that they get enough sleep. Recent scientific studies show a strong relationship
between sleep deprivation and weight gain, even though we don’t know exactly why
this occurs. Here are some findings:
* People who slept less than six hours a night experienced an increase in their
body mass index (height-to-weight ratio) more than those who slept seven to eight
hours.
* Women who slept five hours a day, or less, gained more weight than those who
slept seven hours a day, according to a 16-year study.
* People who slept less than eight hours a day had larger increases in body fat
than those who slept more.
* People who slept less than six hours a night experienced an increase in their
body mass index (height-to-weight ratio) more than those who slept seven to
eight hours.
* Women who slept five hours a day, or less, gained more weight than those who
slept seven hours a day, according to a 16-year study.
* People who slept less than eight hours a day had larger increases in body fat than
those who slept more.
How does sleep affect our bodies?
Our bodies’ major activities, including temperature regulation, hormone secretion,
and brain chemistry production, run on a 24-hour cycle. When our bodies aren’t in a
regular sleep pattern (think jet lag), hormones that regulate whether we feel full or
hungry get out of whack, so all of our normal cues for eating are altered. An
undiagnosed medical illness might also cause poor sleep habits. Someone with
an underactive thyroid gland, for instance, will feel fatigued and gain weight. And
someone who suffers from sleep apnea will wake up repeatedly during the night.
How does sleep affects eating?
When we’re tired, or feeling fatigued, we don’t always make the healthy food choices:
* We’ll snack right before we go to bed to relax.
* We’ll have a quick pick-me-up snack during the day, when we’re feeling
sleepy or fatigued.
* We won’t stick with our healthy eating plan. When we’re tired and sleep
deprived, we tend to make poor food choices, and rely on higher calorie
comfort food.
How to catch more zzz’s?
We live in a hectic world with many responsibilities. Trying to juggle work, family,
chores, and recreation, it’s no wonder many of us think: “I can’t waste time
sleeping.” We also live in stressful times, and often our mental stress prevents
sleep, even when we set aside seven to eight hours. This is a real double whammy
for weight loss: we eat to relieve stress, but also can’t sleep because we’re too
stressed out!
Many people also have physical problems that awaken them from sleep, including
sleep apnea and diabetes. (Diabetics often make several trips to the bathroom
during the night.) Sleep apnea, often seen in overweight and obese people, is a
condition of waking up repeatedly throughout the night. Often the person doesn’t
realize that he’s waking during the night, but he’ll feel tired in the morning. Significant
snoring usually accompanies this condition. So if you’re tired and gaining weight, it’s
important to see your doctor to make sure you don’t medical problems.
While the obvious solution is to sleep eight hours each night, the real-life answer is
not so easy. Here some steps you can take to help regain some control and minimize
the likelihood that lack of sleep will sabotage your weight-loss efforts:
* Try to set a regular schedule. Eat regularly — at least three to four times each day.
Aim for seven hours of sleep. Creating some structure in your life. And make sleep a
priority.
* Don’t use food to “wake you up.” Take a power nap between 15 and 20 minutes instead.
Always think before you eat and make a healthy choice. Avoid junk food, which may be
comforting, but it won’t give you a metabolic pick-me-up. If you feel like you need an energy
boost, eat a piece of fresh fruit, a half asandwich made with lean protein (such as turkey,
chicken or tuna), somelow-fat cheese or low-fat yogurt, a 100-calorie protein bar,
or a 100-calorie pack of crackers.
* Address your stress. Separate mental fatigue (stress) from physical fatigue. Try
to reduce your stress levels by taking a 20-minute walk, and increasing your activity
of daily living. This can help promote a more restful sleep. Wear a pedometer and monitor
your activity. Aim for 10,000 steps daily for optimal weight management. In the beginning,
set a more realistic goal of at least 5,000 steps a day.
* See your doctor to rule out any medical illnesses contributing to lack of sleep and weight gain.
Madelyn Fernstrom’s Bottom Line: While we cannot always get a full eight hours of sleep every
night, chronic sleep deprivation (for any reason) can be a major sabotage to losing weight and
keeping it off. If you are committed to long term weight loss — or just weight stability – examine
your sleep patterns. Getting more sleep can make a big difference in your waist line.
Many people also have physical problems that awaken them from sleep, including sleep
pnea and diabetes. (Diabetics often make several trips to the bathroom during the night.)
Sleep apnea, often seen in overweight and obese people, is a condition of waking up
repeatedly throughout the night. Often the person doesn’t realize that he’s waking during
the night, but he’ll feel tired in the morning. Significant snoring usually accompanies this
condition. So if you’re tired and gaining weight, it’s important to see your doctor to make
sure you don’t medical problems.
While the obvious solution is to sleep eight hours each night, the real-life answer is not
so easy. Here some steps you can take to help regain some control and minimize the
likelihood that lack of sleep will sabotage your weight-loss efforts:
* Try to set a regular schedule. Eat regularly — at least three to four times each day.
Aim for seven hours of sleep. Creating some structure in your life. And make sleep a
priority.
* Don’t use food to “wake you up.” Take a power nap between 15 and 20 minutes instead.
Always think before you eat and make a healthy choice. Avoid junk food, which may be
comforting, but it won’t give you a metabolic pick-me-up. If you feel like you need an energy
boost, eat a piece of fresh fruit, a half a sandwich made with lean protein (such as
turkey,chicken or tuna),some low-fat cheese or low-fat yogurt, a 100-calorie protein bar,
ora100-calorie pack of crackers.
* Address your stress. Separate mental fatigue (stress) from physical fatigue. Try
to reduce your stress levels by taking a 20-minute walk, and increasing your
activity of daily living. This can help promote a more restful sleep. Wear a pedometer
and monitor your activity. Aim for 10,000 steps daily for optimal weight
management. In the beginning, set a more realistic goal of at least 5,000
steps a day.
* See your doctor to rule out any medical illnesses contributing to lack of sleep
and weight gain.
Bottom Line: While we cannot always get a full eight hours of sleep every night, chronic
sleep deprivation (for any reason) can be a major sabotage to losing weight and keeping it
off. If you are committed to long term weight loss — or just weight stability – examine your
sleep patterns. Getting more sleep can make a big difference in your waist line.
Madelyn Fernstrom, Ph.D., CNS,is the founder and director of the University of Pittsburgh Medical Center’s Weight Management Center.contributor to Today'health
15 Feb 2012
Week 6 - Ups and Downs
Good news this week and bad news.
I lost another 2½lb this week, but Marino managed to put on 2lb, :-( xxx
Anyway, I have now lost 14lb = 1 full stone and Marino has now still lost 9lb, so still good.
I am now 10 stone 8½ lb and Marino is is 17 stone 11lb.
We are both persevering and trying to be positive about the whole weight loss/gain thing.
I am very focussed and trying not to be too obsessed with the whole 'diet' regime.
To be honest, I thought I wouldn't lose much this week, but how wrong was I?
Anyway, I am on half term holiday this week and have been enjoying cooking some nice meals. Poor Marino is still having to go to work, so I have been taking him his lunch and cheering him up at the Garage.
We went to wine tasting again this week and yet again, I volunteered to drive. This always works to keep you off the alcohol. As we all know, too much to drink = lack of determination... and eat loads... oops...
I made a lovely Pesto stuffed Mushrooms dish and served it with Pasta, which was nice. On Saturday we had a Chinese take away and I chose very wisely. I had Mushroom Chow Mein and stir fried mixed vegetables. Both dishes were only 10 pro points. And, I couldn't eat it all, I was so full. So what I ended up doing was having half on Saturday night and the other half for Sunday lunch, so win-win...
On Saturday daytime we went out for a nice drive to a local village and popped into a lovely rustic charmed pub, with log fire to boot. I chose a Lamb Casserole with Barley and new Potatoes - and it was absolutely delicious. I guess-timated the meal as 15 points. My favourite dish this week had to be the Bang Bang Chicken which was gorgeous. Very different and a Thai type dish with noodles and chilli's. I even managed another Asparagus risotto which I had frozen from the other week and I had it with some mixed salad leaves and some Mushrooms dry fried in garlic. Yum.
So, as you can see, we're certainly not starving and our variety of food is just great.
My leather trousers will now fasten and I can even sort of sit down, but still not too comfortable yet. But, you know me, watch this space. Only time and more weight loss will tell.
I will give you the recipe for the Bang Bang Chicken as below and then you can try it for yourself:
Bang Bang Chicken
Serves 2 - 10 mins Prep, 15 mins Cooking. (nice and quick for busy lives)
Serve it with a cucumber salad: cut ribbons of cucumber, lay on a plate, sprinkle with salt and leave to drain for 5 mins. Rinse and pat dry before serving alongside the chicken.
2 x 140g (5oz) skinless boneless chicken breasts, halved into two long pieces
500ml (18 fl oz) chicken stock
1 piece lemon grass, tough outer stalks removed, halved lengthways
1 teaspoon roughly chopped fresh ginger
2 garlic cloves, crushed
1 red chilli, halved and de-seeded (I left the seeds in for a bit hotter version)
125g (4½oz) dried fine rice noodles
2 heads of pak choi, leaves separated
60g (2oz) baby corn
20g (¾oz) roasted salted peanuts, crushed
a handful of fresh coriander leaves, to serve
--------------------------------------------------------------------------------------------
Place the chicken pieces in a shallow, lidded pan and pour over the stock.
Add the lemon grass, ginger, garlic and one piece of the chilli.
Bring to the boil, cover and simmer gently for 10 minutes until cooked through.
Scoop out the chicken, lemon grass, ginger, garlic and chilli and keep warm.
Add the noodles, pak choi and baby corn to the stock left in the pan.
Simmer gently for 5 mins until warmed through.
Finely dice the remaining chilli.
Serve the noodles and vegetables in a shallow bowl topped with the chicken pieces, peanuts, chilli and coriander.
Voila!!!
Enjoy
See you next week
Sharon and Marino
:-)
Here is a pic of me and Marino, This was a couple of years ago at a family wedding.
I will try to get some new pics of us as we are now.
I lost another 2½lb this week, but Marino managed to put on 2lb, :-( xxx
Anyway, I have now lost 14lb = 1 full stone and Marino has now still lost 9lb, so still good.
I am now 10 stone 8½ lb and Marino is is 17 stone 11lb.
We are both persevering and trying to be positive about the whole weight loss/gain thing.
I am very focussed and trying not to be too obsessed with the whole 'diet' regime.
To be honest, I thought I wouldn't lose much this week, but how wrong was I?
Anyway, I am on half term holiday this week and have been enjoying cooking some nice meals. Poor Marino is still having to go to work, so I have been taking him his lunch and cheering him up at the Garage.
We went to wine tasting again this week and yet again, I volunteered to drive. This always works to keep you off the alcohol. As we all know, too much to drink = lack of determination... and eat loads... oops...
I made a lovely Pesto stuffed Mushrooms dish and served it with Pasta, which was nice. On Saturday we had a Chinese take away and I chose very wisely. I had Mushroom Chow Mein and stir fried mixed vegetables. Both dishes were only 10 pro points. And, I couldn't eat it all, I was so full. So what I ended up doing was having half on Saturday night and the other half for Sunday lunch, so win-win...
On Saturday daytime we went out for a nice drive to a local village and popped into a lovely rustic charmed pub, with log fire to boot. I chose a Lamb Casserole with Barley and new Potatoes - and it was absolutely delicious. I guess-timated the meal as 15 points. My favourite dish this week had to be the Bang Bang Chicken which was gorgeous. Very different and a Thai type dish with noodles and chilli's. I even managed another Asparagus risotto which I had frozen from the other week and I had it with some mixed salad leaves and some Mushrooms dry fried in garlic. Yum.
So, as you can see, we're certainly not starving and our variety of food is just great.
My leather trousers will now fasten and I can even sort of sit down, but still not too comfortable yet. But, you know me, watch this space. Only time and more weight loss will tell.
I will give you the recipe for the Bang Bang Chicken as below and then you can try it for yourself:
Bang Bang Chicken
Serves 2 - 10 mins Prep, 15 mins Cooking. (nice and quick for busy lives)
Serve it with a cucumber salad: cut ribbons of cucumber, lay on a plate, sprinkle with salt and leave to drain for 5 mins. Rinse and pat dry before serving alongside the chicken.
2 x 140g (5oz) skinless boneless chicken breasts, halved into two long pieces
500ml (18 fl oz) chicken stock
1 piece lemon grass, tough outer stalks removed, halved lengthways
1 teaspoon roughly chopped fresh ginger
2 garlic cloves, crushed
1 red chilli, halved and de-seeded (I left the seeds in for a bit hotter version)
125g (4½oz) dried fine rice noodles
2 heads of pak choi, leaves separated
60g (2oz) baby corn
20g (¾oz) roasted salted peanuts, crushed
a handful of fresh coriander leaves, to serve
--------------------------------------------------------------------------------------------
Place the chicken pieces in a shallow, lidded pan and pour over the stock.
Add the lemon grass, ginger, garlic and one piece of the chilli.
Bring to the boil, cover and simmer gently for 10 minutes until cooked through.
Scoop out the chicken, lemon grass, ginger, garlic and chilli and keep warm.
Add the noodles, pak choi and baby corn to the stock left in the pan.
Simmer gently for 5 mins until warmed through.
Finely dice the remaining chilli.
Serve the noodles and vegetables in a shallow bowl topped with the chicken pieces, peanuts, chilli and coriander.
Voila!!!
Enjoy
See you next week
Sharon and Marino
:-)
I will try to get some new pics of us as we are now.
8 Feb 2012
Week 5 - Our Healthy Life Style
More good news this week.
I cannot believe how well we are doing, can you?
This week I lost another 2lb - that takes me to 11½lb and Marino also lost 2lb, that takes him to 11lb.
So we are nearly at our Stone.
So I am 10 stone 11lb and Marino is 17 stone 9lb.
I tried on my new trousers and I can actually fasten the button now, but, hey, I can't actually sit down, as I think if I did I would be cut in half. So will keep trying.
I think its always good to have a target and my trousers are my latest target.
Also we are hoping to get married next year and of course, we both want to be lovely for that - slim would be good.
I would be happy as a size 12 and I know Marino would like a 36" waist.
This weeks meals included:
Creamy Chicken Curry, Breaded Fish, Beef Pot Pie, Sausage and Mash and Bobotie.
We ate out at Pizza Express this week as we had one of the kids with us:
I had the Leggera Pizza which is really lovely too.
So still all good news...
Half term next week, so get lots of time to cook lovely food too, which is good.
Unfortunately, Marino has his own business, so can't get time off too. But at least he can come home for his lunch and we can spend an hour together in the day, which is always a bonus.
So onwards and upwards...
See you next week
Sharon and Marino
:-)
I cannot believe how well we are doing, can you?
This week I lost another 2lb - that takes me to 11½lb and Marino also lost 2lb, that takes him to 11lb.
So we are nearly at our Stone.
So I am 10 stone 11lb and Marino is 17 stone 9lb.
I tried on my new trousers and I can actually fasten the button now, but, hey, I can't actually sit down, as I think if I did I would be cut in half. So will keep trying.
I think its always good to have a target and my trousers are my latest target.
Also we are hoping to get married next year and of course, we both want to be lovely for that - slim would be good.
I would be happy as a size 12 and I know Marino would like a 36" waist.
This weeks meals included:
Creamy Chicken Curry, Breaded Fish, Beef Pot Pie, Sausage and Mash and Bobotie.
We ate out at Pizza Express this week as we had one of the kids with us:
I had the Leggera Pizza which is really lovely too.
So still all good news...
Half term next week, so get lots of time to cook lovely food too, which is good.
Unfortunately, Marino has his own business, so can't get time off too. But at least he can come home for his lunch and we can spend an hour together in the day, which is always a bonus.
So onwards and upwards...
See you next week
Sharon and Marino
:-)
Losing Weight Can Be Easy With These Tips
Obesity is a huge problem in society, today more than ever, and being overweight can cause a multitude of health problems. From diabetes to heart disease, being overweight can seem like a death sentence at times. This article will give you some great advice for beginning a weight loss plan that will work for you.
A great way to lose weight is purchasing a few instructional fitness DVDs. When it comes to fitness DVDs, the variety is endless. You can go with dance fitness programmes or you can even watch ones that focus on stretching or balance. You'll also be able to workout from the comfort of your own home.
Avoid temptation at work. If possible, stay away from break rooms where other people may have left their high calorie leftovers. Keep your desk stocked with healthy snacks, and pack a lunch each day rather than going out to eat. If you have a lunch appointment, eat an extra side of vegetables or a salad rather than high fat options.
When trying to lose weight stay away from white products. Products that are white are usually more refined. Things like white breads and pastas, are made from refined flour and have little nutritional value. Eating whole wheat breads and whole wheat pastas, will add fibre and nutrients to your diet.
Buy an exercise bike to help you lose weight, if you spend much of your time sitting down or at a desk. This is valuable time that normally would be spent idly. It is a great way to keep your circulation going, as well as working off calories.
Learning about weight loss is a must for anyone facing to lose any pounds. You need to know the facts before just trying anything you read or see. Losing weight is not about being skinny. It is about eating right and when your body needs to. It is about healthy choices and learning moderation. Weight loss does not have to mean you deprive yourself, just that you make better food decisions.
If you find yourself short on time and don't think that you will be able to get a workout in for the day, think again. All you need is a bit of motivation and 20 minutes to get your heart rate up. Take a brisk walk around the block while walking your dog, or pull out a skipping rope. Any time you have in between obligations is perfect for a quick and effective workout.
Alternate your daily intake of calories to keep your metabolism confused. If you adjust your eating habits to eat the same number of calories every day, your metabolism may adjust to this and slow down in order to conserve energy. Instead, eat a varying number of calories. One day eat a higher number than the next when you eat a few. This will keep your metabolism burning at a higher rate.
Reward yourself. If you are sticking to your diet, it's ok to reward yourself once in a while with a small piece of cake or a glass of wine. This doesn't mean that you've fallen off your diet. It simply means that you know you're doing a good job with your weight loss plan. That being said, don't look for constant rewards. Your diet is a new lifestyle, not a punishment.
A great weight loss tip is to plan what you are going to eat in advance. If you plan ahead, you are not as likely to make a bad food choice at the last minute. If you are in a rush, you are likely to grab the first thing that is appealing to you, which will likely be unhealthy. Planning ahead eliminates this.
A workout buddy is a great tool to achieve your weight loss goal. Having a commitment to workout with someone else, will help you to avoid playing the "excuses dance" for why you won't go that day. Knowing that someone else is counting on you to show up will help you take that step each day to head to the gym and work off the pounds.
To stay satisfied without consuming large portions, you should chop the high-calorie foods into small pieces. Doing this will make it seem as though you are getting more than you really are. This can be great for people who do not want to completely eliminate all high-calorie foods from their diet.
What you eat is a significant aspect of weight loss. It's not all about what you don't eat. You should start everyday with a healthy breakfast. Throughout the day, eat at least three servings of fruit and four servings of vegetables. It is also important to use healthy fats such as vegetable oil, olive oil, and nut butters. You also need to cut down on sugar and use low-fat dairy products.
Give yourself permission to enjoy your favourite but fattening foods in moderation. Completely denying yourself is a sure way to sabotage your weight loss plans. Instead, have a small slice of cheesecake as a reward or treat. By sampling your favourites you are less likely to give in to the urge to binge on fattening foods.
No matter what, keep up your efforts! Take the advice you have gathered from this article and put it to good use. Hopefully it will help you on the right path to lose weight, look better and feel healthier. Remember the long term objective of weight loss and all that it means to you as an individual. Above all else, believe in yourself and you will get you where you want to be
A great way to lose weight is purchasing a few instructional fitness DVDs. When it comes to fitness DVDs, the variety is endless. You can go with dance fitness programmes or you can even watch ones that focus on stretching or balance. You'll also be able to workout from the comfort of your own home.
Avoid temptation at work. If possible, stay away from break rooms where other people may have left their high calorie leftovers. Keep your desk stocked with healthy snacks, and pack a lunch each day rather than going out to eat. If you have a lunch appointment, eat an extra side of vegetables or a salad rather than high fat options.
When trying to lose weight stay away from white products. Products that are white are usually more refined. Things like white breads and pastas, are made from refined flour and have little nutritional value. Eating whole wheat breads and whole wheat pastas, will add fibre and nutrients to your diet.
Buy an exercise bike to help you lose weight, if you spend much of your time sitting down or at a desk. This is valuable time that normally would be spent idly. It is a great way to keep your circulation going, as well as working off calories.
Learning about weight loss is a must for anyone facing to lose any pounds. You need to know the facts before just trying anything you read or see. Losing weight is not about being skinny. It is about eating right and when your body needs to. It is about healthy choices and learning moderation. Weight loss does not have to mean you deprive yourself, just that you make better food decisions.
If you find yourself short on time and don't think that you will be able to get a workout in for the day, think again. All you need is a bit of motivation and 20 minutes to get your heart rate up. Take a brisk walk around the block while walking your dog, or pull out a skipping rope. Any time you have in between obligations is perfect for a quick and effective workout.
Alternate your daily intake of calories to keep your metabolism confused. If you adjust your eating habits to eat the same number of calories every day, your metabolism may adjust to this and slow down in order to conserve energy. Instead, eat a varying number of calories. One day eat a higher number than the next when you eat a few. This will keep your metabolism burning at a higher rate.
Reward yourself. If you are sticking to your diet, it's ok to reward yourself once in a while with a small piece of cake or a glass of wine. This doesn't mean that you've fallen off your diet. It simply means that you know you're doing a good job with your weight loss plan. That being said, don't look for constant rewards. Your diet is a new lifestyle, not a punishment.
A great weight loss tip is to plan what you are going to eat in advance. If you plan ahead, you are not as likely to make a bad food choice at the last minute. If you are in a rush, you are likely to grab the first thing that is appealing to you, which will likely be unhealthy. Planning ahead eliminates this.
A workout buddy is a great tool to achieve your weight loss goal. Having a commitment to workout with someone else, will help you to avoid playing the "excuses dance" for why you won't go that day. Knowing that someone else is counting on you to show up will help you take that step each day to head to the gym and work off the pounds.
To stay satisfied without consuming large portions, you should chop the high-calorie foods into small pieces. Doing this will make it seem as though you are getting more than you really are. This can be great for people who do not want to completely eliminate all high-calorie foods from their diet.
What you eat is a significant aspect of weight loss. It's not all about what you don't eat. You should start everyday with a healthy breakfast. Throughout the day, eat at least three servings of fruit and four servings of vegetables. It is also important to use healthy fats such as vegetable oil, olive oil, and nut butters. You also need to cut down on sugar and use low-fat dairy products.
Give yourself permission to enjoy your favourite but fattening foods in moderation. Completely denying yourself is a sure way to sabotage your weight loss plans. Instead, have a small slice of cheesecake as a reward or treat. By sampling your favourites you are less likely to give in to the urge to binge on fattening foods.
No matter what, keep up your efforts! Take the advice you have gathered from this article and put it to good use. Hopefully it will help you on the right path to lose weight, look better and feel healthier. Remember the long term objective of weight loss and all that it means to you as an individual. Above all else, believe in yourself and you will get you where you want to be
7 Feb 2012
Insider Tips On Weight Loss and Keeping Fit!
When we talk about weight loss and keeping fit, there are several things to remember. Among them, that you must want to lose the weight for yourself. Not for your boyfriend, husband, parent or anyone else. You have to want to do it for no one else, but you! When you have been on this road several times, it is because you have been trying to overcome some common road blocks.
These are some of them:
You read about all the failure rates, about how 95 percent of the people who have lost weight, tend to gain the weight back and then some, how it just doesn't last very long. And the reality is that yes, in a lot of cases that happens, but, approximately twenty-five percent of those who lose the weight, keep it off for at least three years or more. There has to be a reason for that and a common thread.
Let me tell you about those common threads:
They had faith in themselves. They believed they could lose the weight and although they might have been on this road several times before, they just did not give up. After a while of repeating the yoyo pattern, they got tired of it and at that point decided to take control of their situation.
The majority of those who were able to keep their weight off, exercised regularly without becoming fanatics about it. They simply found a way to include the exercise that worked for them; like walking, which is one of the most recommended, into their daily routine, whatever that might be.
They think in a positive way, and feed their brains positive thoughts even when they over-indulge. Rather than punishing themselves by eating more and more, they forgive themselves and tell themselves.... I overdid it that time, but I'll be extra careful the rest of the day.
Another difficulty is getting the proper support from those around you. They don't understand what you are trying to do, and therefore, constantly ask you to.."try this", or "a little taste is not going to kill you", and so forth, you know the pattern. You have to stay strong, make them understand that losing the weight is important to you and ask for their support.
This one is what I consider at the top of the list. We must be willing to learn new ways of eating. We must learn to eat low fat foods as a way of life. We must learn to enjoy fruits, vegetables and grains. Our ancestors did not know of fats, fried foods or processed anything. They had a diet of grains, fruits, legumes and vegetables. The people in countries that maintain this habit, you have read about them, live into their hundreds and in pretty good health, especially mental health.
As I said at the beginning, you lose the weight for yourself not for anyone else. They enjoy life. A number of those who are successful today, used to take care of others and neglected themselves, food being their only satisfaction and companion. They have overcome that, and although they still take care of others they have learned to take care of themselves also.
Do not give up!!
These are some of them:
You read about all the failure rates, about how 95 percent of the people who have lost weight, tend to gain the weight back and then some, how it just doesn't last very long. And the reality is that yes, in a lot of cases that happens, but, approximately twenty-five percent of those who lose the weight, keep it off for at least three years or more. There has to be a reason for that and a common thread.
Let me tell you about those common threads:
They had faith in themselves. They believed they could lose the weight and although they might have been on this road several times before, they just did not give up. After a while of repeating the yoyo pattern, they got tired of it and at that point decided to take control of their situation.
The majority of those who were able to keep their weight off, exercised regularly without becoming fanatics about it. They simply found a way to include the exercise that worked for them; like walking, which is one of the most recommended, into their daily routine, whatever that might be.
They think in a positive way, and feed their brains positive thoughts even when they over-indulge. Rather than punishing themselves by eating more and more, they forgive themselves and tell themselves.... I overdid it that time, but I'll be extra careful the rest of the day.
Another difficulty is getting the proper support from those around you. They don't understand what you are trying to do, and therefore, constantly ask you to.."try this", or "a little taste is not going to kill you", and so forth, you know the pattern. You have to stay strong, make them understand that losing the weight is important to you and ask for their support.
This one is what I consider at the top of the list. We must be willing to learn new ways of eating. We must learn to eat low fat foods as a way of life. We must learn to enjoy fruits, vegetables and grains. Our ancestors did not know of fats, fried foods or processed anything. They had a diet of grains, fruits, legumes and vegetables. The people in countries that maintain this habit, you have read about them, live into their hundreds and in pretty good health, especially mental health.
As I said at the beginning, you lose the weight for yourself not for anyone else. They enjoy life. A number of those who are successful today, used to take care of others and neglected themselves, food being their only satisfaction and companion. They have overcome that, and although they still take care of others they have learned to take care of themselves also.
Do not give up!!
1 Feb 2012
Marino and Sharon - 4th Week of Dieting/Being Healthy
I am just flabbergasted.
I HAVE LOST ANOTHER 2LB....
That takes me to my 5% goal.
I got a little sticker and a mention in the Weight Watchers meeting. Gosh, I'm nearly famous.
Now thats 9 and a half Pounds ( I must try to find the half symbol on my computer for next week!!) lol
Marino lost too... he lost another pound - its all downhill here, but in a good way, of course.
So I am 10 stone 13lb yay under 13stone at last! And Marino is 17 stone 12lb...
The best news is: I WORE MY NEW BOOTS ON SATURDAY!!!!
You just cannot believe how thrilled I was to wear them, especially as they were so expensive.... Marino is so thoughtful to have bought me them... they really are beautiful. 6" heel and 2" platform... sometimes difficult to walk, but hey ho, the things girls have to do... lol
My new goal is to fit in my new leather trousers..... now that will be a challenge as I can't even do the zip up yet!
We are doing so well, but I must admit, I haven't yet started to exercise. In my job I do walk around quite a lot, so when I once wore a pedometer I managed to clock up 16,000 steps very easily. I work on a very large site and have to walk around quite a bit..
However, on the other hand I am also sat at my desk looking at my computer a lot too.... so eventually I will exercise.
We were really naughty this week we actually ate out twice!!!
Friday night I chose a steak and salad, which is totally harmles - isn't it?
And Saturday night we went to our favourite restaurant in Oswestry, Lepone's.......
I had sea bass, which was light but beautiful and even chose a pudding, fresh strawberries with yoghurt and honey - beautiful. Of course, we had a gorgeous bottle of red wine too....
Other meals this week included: Sausage Casserole, Pork Steak, Pasta and sauce and a Chicken and Cashew Nut Stir Fry.
See you next week
Sharon
and
Marino, of course xx
I HAVE LOST ANOTHER 2LB....
That takes me to my 5% goal.
I got a little sticker and a mention in the Weight Watchers meeting. Gosh, I'm nearly famous.
Now thats 9 and a half Pounds ( I must try to find the half symbol on my computer for next week!!) lol
Marino lost too... he lost another pound - its all downhill here, but in a good way, of course.
So I am 10 stone 13lb yay under 13stone at last! And Marino is 17 stone 12lb...
The best news is: I WORE MY NEW BOOTS ON SATURDAY!!!!
You just cannot believe how thrilled I was to wear them, especially as they were so expensive.... Marino is so thoughtful to have bought me them... they really are beautiful. 6" heel and 2" platform... sometimes difficult to walk, but hey ho, the things girls have to do... lol
My new goal is to fit in my new leather trousers..... now that will be a challenge as I can't even do the zip up yet!
We are doing so well, but I must admit, I haven't yet started to exercise. In my job I do walk around quite a lot, so when I once wore a pedometer I managed to clock up 16,000 steps very easily. I work on a very large site and have to walk around quite a bit..
However, on the other hand I am also sat at my desk looking at my computer a lot too.... so eventually I will exercise.
We were really naughty this week we actually ate out twice!!!
Friday night I chose a steak and salad, which is totally harmles - isn't it?
And Saturday night we went to our favourite restaurant in Oswestry, Lepone's.......
I had sea bass, which was light but beautiful and even chose a pudding, fresh strawberries with yoghurt and honey - beautiful. Of course, we had a gorgeous bottle of red wine too....
Other meals this week included: Sausage Casserole, Pork Steak, Pasta and sauce and a Chicken and Cashew Nut Stir Fry.
See you next week
Sharon
and
Marino, of course xx
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