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Weight Loss Exercise – How to Create A Home Gym

August 11, 2010 By Karen Hiser Leave a Comment

Weight Loss Exercise

If you decide that exercise out at home gym makes the most sense, the first consideration will be the location when it comes time to design your home gym. You may choose the basement. But if it is dark and damp, this is not an inspiring environment.

Another consideration is an extra bedroom or part of a family room or den. You want an inviting location that is well ventilated and provides sufficient light. For those that like to keep up with the latest news or the soaps, a room with a television would be appropriate. If your home gym design is inviting, you will be more likely to use it more often. If lack of space is a consideration, there is fitness exercise equipment like folding treadmill or compact home gyms that minimize required space.

Weight Loss Exercise

In determining what type of weight loss exercise equipment to purchase, you need to define your goals and consider the type of exercise machines that can help you reach those goals. Numerous homes are littered with unused exercise equipment that substitutes for clothes hangers. Too often people buy infomercial equipment that is that latest fad. They discover that the exercise bores them, and that the equipment is poorly built and does not deliver on the promises. We would recommend that if you have the space you get an elliptical machine.  They are not only fun but very efficient.  You will find yourself doing consist workout’s while watching your morning tv, or reading your favorite magazine.  I have often found myself going a full hour during one session and realize I have burned several hundred calories.  Mixing this and my Medifast Diet I have lost a lot of weight .

Healthy bodies can embrace an easy fitness routine from the comfort of their own homes and communities. Small home gyms could potentially just be an open space. Even using body weight as an exercise tool can be incredibly efficient. Weight loss exercises such as lunges, squats, or sit ups do not need much more than a clean floor or an exercise mat.

10 Tips for Weight Loss Exercise

Weight Loss Exercise Tip – Dietary control and exercise.

It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

Weight Loss Exercise Tip – Change your lifestyle.

If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).

Weight Loss Exercise Tip – Join an online support group.

It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move.  You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.

Weight Loss Exercise Tip – Take before and after photos.

I know it sucks to see yourself OVERWEIGHT. However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.

Weight Loss Exercise Tip – Hire a substitute teacher.

Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.

Weight Loss Exercise Tip – Start reading labels.

If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

Weight Loss Exercise Tip – What’s so funny about bovines?

If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow.

Weight Loss Exercise Tip – Tell your family.

You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?

Weight Loss Exercise Tip – Go public .

You don’t want to admit that you have screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.

Weight Loss Exercise Tip – Identify your exercise.

No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.

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Finding Weight Loss Help

June 25, 2010 By Karen Hiser Leave a Comment

With summer coming and visions of summer clothes everywhere, how to find weight loss help is a problem many have to face. As a matter of fact, finding weight loss help is easier than you may think. The only real problem is how to find weight loss help that is right for you.

So, read on and find out what you have to be on the lookout for.

Points to keep in mind when considering a fat loss program: Avoid fad diets like the plaque! They will only make you gain weight in the long run. When considering an eating plan, keep your likes and dislikes in mind. It is also important that you keep your lifestyle in mind. You also have to keep your activity levels in mind. Most important, keep your fitness levels in mind. You have to keep these points in mind when you are looking for a slimming plan or product.

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If you hate the food you have to eat, you will not be able to stick to the diet. Likewise if the diet needs a lot of extra shopping and meal preparation, you must have the time to do it. If you are very busy, you will end up grabbing something to eat and will not be able to stick to your meal plan. On the other hand, if you lead a very active life, you cannot eat too little and you will have to find an eating plan that supplies all your needs. Remember, it is very dangerous to try and exercise if you are not getting enough calories to give you the energy you need!

For how to find weight loss help, your fitness level becomes very important if you are considering a plan that requires you to exercise. If you are very unfit, it will be best to consult your doctor first before you embark on an exercise regime. So, it is clear, how to find weight loss help online is not really the problem, lots of help is the click of a button away. The real problem is finding a diet program that is right for you personally. Finding weight loss help is not a problem. There are many ways to reduce calories without having to actually count them.

Part of finding weight loss help is understanding weight loss.  Your body is controlled by your metabolism and many people don’t understand what that is how how to control it.  Many people ask when looking for help is how can I increase and control my metabolism.  Here are a few simple things you must know when it comes to weight loss.

People who exercise regularly: This is because the more muscular you are, the higher the combustion you body is doing, even when it is at rest.

Men: Since typically men have more muscle mass than women.

Fat people: A fat man, even if it is just fat and not well trained, needs more power to maintain his body than a man less bulky and or thinner.

People that have a genetic tendency to have a faster metabolic rate: That means that it is likely that two people who have the same weight and the same amount of muscle mass have different basic metabolic rate due to their genes.

Young people: Because the basic metabolic rate decreases as the years pass (about 300 calories per decade), mainly because people lose more muscle mass, but also because they tend to exercise less.

Children and adolescents: During the body development the energy needs become greater-and thus the basic metabolic rate is proportionally greater.

Pregnant women: During pregnancy, and later, when the mother is breastfeeding her baby, there are increasing demands for energy. This is because during pregnancy the metabolic needs of the baby are added and during breast-feeding there is the need to produce milk that is rich in calories. Also, women have faster metabolic rate immediately after ovulation, because there is a slight increase of progesterone.

In winter, the basic metabolic rate of all people is higher. Because of the cold the energy needs of our organization is greatly increased.

When Does the Metabolism Increase?

In people suffering from specific diseases that increase metabolism, such as hyperthyroidism.

In people with fever.

In people with stress. It is true that acute stress generally increases the metabolic rate, because of the increased requirements of the body for energy. Instead, when the stress is chronic, it negatively affects the metabolic rate, making it slower due to the chronic hormonal disturbances caused.

For smokers, and those who consume substances such as coffee, tea, etc., which stimulate the sympathetic system and hence contribute to increased metabolic rate.

Exercise: The Best Way to Help Increase Our Metabolic Rate

The easiest and healthy way to make our metabolism faster is fortunately in our hands and not different from physical activity, and this includes both aerobic exercise (walking, jogging, swimming, various sports) and exercises with resistance (weights).

If we exercise we will have double benefits: We will increase our muscle mass (which would increase the basic metabolic rate, even in calm hours) and we will burn more calories during exercise. Also, you should know that there are two types of muscle fiber, the type 1 and type 2 – the type 1 muscle fibers are those that consume more energy (calories). Exercise except that it helps in the overall increase in muscle mass, increases muscle fibers especially type 1, which consume more energy (calories) even if we are calm. A minimum of 3 to 6 hours of exercise per week is the best. Through the day we can allocate the time devoted to exercise as desired, but also we can combine different types of exercise for maximum benefit: 15 walking in the morning, 15 evening and 15 running in the evening, along with exercises with weights.

How We Can Calculate Our Basic Metabolic Rate?

Women: B.M. = 655 + (9,6 x W) + (1,8 x H) – (4,7 x A)
Men: B.M. = 66 + (13,7 x W) + (5 x H) – (6,8 x A)

BM = Basic Metabolism, W = Weight in kilos, H = Height in cm, A = Age in years

Useful Help tips to Increase Your Metabolism

Apart from regular exercise, which is the best way to increase your metabolism, you can also:

Consume tea and coffee, which are substances that stimulate the sympathetic system, thus increasing the metabolism. Except from this there are some drugs and certain substances that increase metabolism because they also stimulate the sympathetic system. Many of these substances are illegal in many countries (many belonging to the banned anabolic such as ephedrine and caffeine).

Avoid the chronic stress, as stress affects our metabolism and increases the tendency for abdominal obesity.

Follow a steady daily life routine, eat well, sleep well, because when the body gets ‘de-organized”, the metabolism becomes slower

Eat many small meals (6), because the process of digestion increases metabolism slightly and ultimately we burn more calories.

Prevent the deprivation diets (less than 1,100 calories for women, less than 1,400 for men), since they will lead us to gain more weight and to do our metabolism even slower. This is because the first weight you lose fast in deprivation diets is mainly liquids, then muscle and fat tissue, but later you regain mainly fat. So basically we gain more weight, have less muscle tissue (we lost it in the process of losing weight), and thus a slower metabolic rate, and also have more fat, which also leads to generally lower metabolic rate.

Still looking for some more help or weight loss tips?

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Natural Weight Loss

June 22, 2010 By Karen Hiser Leave a Comment

Natural weight loss is a challenge that a lot bravely take on for various individual reasons, but for many, it continues to be elusive.

There’s a lot of pressure in the media to be thin. Nearly everything you see on television or magazines is advertised with thin, sexy women. With over 2/3 of our citizens overweight, the market for weight loss is huge. Unfortunately, many people will end up trying all sorts of unhealthy weight loss programs. We have to consider our health while dieting or following a weight loss program.

Essential Parts of Natural Weight Loss

Proper nutrition, reasonable food portions, and regular physical activity are all important components for weight loss. Studies show that certain foods and nutrients may give a feeling of fullness which in turn may lead to lower calorie consumption, or may affect the processes of the body to help eliminate excess weight.

  • Fiber is a substance that is not digestible, so it adds bulk to foods without adding significant calories. Consuming high fiber foods is beneficial for health in general, but also aids weight loss by giving a feeling of fullness without extra calories.
  • Similarly, eating food with high water content also give a feeling of fullness, but water has no calories. Foods that contain a lot of water include most fruits and vegetables, eggs, fish, and soups.
  • A healthy diet for weight loss includes a variety of healthy foods, such as fruits, vegetables, and whole grains. In most cases, foods high in cholesterol, sugar, saturated fats, animal fat, sodium, and cholesterol, and processed foods, should be limited.

Don’t Fall For Those Quick Weight Loss “Gimmicks”!

There are so many ways to lose weight that won’t affect your health negatively, that it doesn’t make sense to choose the ones that do. Naturally, when a person is excited about losing weight and want to lose it fast, the diets that claim high weight loss in short periods of time are enticing. Many crash diets will actually help you lose weight quickly; but most people gain it back just as quickly and perhaps suffer from health problems as a result.

Our body needs enough calories to use as energy. Excessive calorie limitations rob your body of the energy it needs in order to burn the excess fats in your body. Insufficient energy intake can lead to fatigue, sickness and a weakened immune system. It is always better to eat smaller portions of the “right” foods at least five times a day. This will satiate your hunger and boost your metabolism.

With the new “best diet” seeming to hit the news every week, choosing a diet or weight loss plan can be confusing and frustrating. Fad diets come and go, and even experts seem to disagree about what type of diet is ultimately the best, healthiest, and most effective.

It’s best to consult a professional who has the appropriate background, who can take into account your lifestyle, special needs, and preferences to tailor a weight loss plan that will yield safe and lifelong results.

Exercising for Natural Weight Loss

There’s nothing more effective for weight loss than exercise. Diet alone is not enough; physical activity is what burns the calories. Diet and exercise should always go hand in hand. If you don’t feel like jogging or running because it seems boring to you, try engaging to any dance group like aerobics or hip hop, ballroom or whatever kind of dance you like. Sports like biking, swimming, tennis or badminton are also good options.

The mistake many make is in assuming that you have to go to the gym for hours everyday to lose weight; that is why so many fall for the gimmicks. Anything that gets your heart rate up qualifies as exercise.

There are very few people who can exercise, but still eat high calorie and high fat foods, and lose weight. Exercising for weight loss is most effective when coupled with a healthy, balanced diet that includes moderate food portions. A daily health routine and developing healthy life-long habits are the best ways to lose weight or maintain a healthy weight.

A weekly routine that includes regular exercise is a vital weight management tool. Exercise not only burns calories, it increases heart and cardiovascular health, helps to reduce stress, and leads to an increased feeling of well-being.

Exercise intensity determines the level of fat burning. The intensity of the exercise depends on fitness level: for someone who is sedentary, fast walking uphill may be fairly intense aerobic exercise, but for someone who is already in shape, running or fast cycling may be necessary to get the needed aerobic workout to burn fat.

Intense, prolonged workouts are not necessarily required to reap the benefits of exercise, even moderate exercise, if done regularly, aids weight loss and increases overall health.

Finding the Right Natural Weight Loss Information

Natural weight loss can be confusing and frustrating, due to an abundance of conflicting information and unsubstantiated product claims. A wise approach for natural weight loss is to get trustworthy information from authoritative sources, and consult with knowledgeable health care professionals.

Have any health questions? Get all the answers you need now at Rachael West Designs. We also have diet programs that could assist you with your weight loss needs, don’t miss out on them.

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Weight Loss Myths

June 20, 2010 By Karen Hiser Leave a Comment

Have you sometimes felt confused about weight loss and nutrition guides that should help you take the right decisions about your health, yet for some reason they don’t? Here are some of the most frequent weight loss theories, and their rebuttals.

Weight Loss Myth 1: If you want to lose weight, a fad diet is the best choice. Not always true. Fad diets usually promise fast weight loss or make you cut down on certain foods. Fad diets may be unhealthy because they prevent your system from getting all its necessary nutrients. The best way to lose weight is to eat healthy and work out, according to researchers.

Weight Loss Myth 2: Lose weight by skipping meals. False. If you do that, you`ll end up eating more snacks. Studies proved that people who don`t eat breakfast are heavier unlike those who eat breakfast regularly.

Weight Loss Myth 3: I can eat anything I want and lose weight at the same time. This is not always true. However, some dieters may actually be able to eat whatever they want and still stay in shape. When you try to lose weight you may eat some of your favorite foods while you pay attention to the amount of your food intake.

Weight Loss Myth 4: Never eat after 8. 00 p. m. or you`ll gain weight. False. The most important is how much you eat and how much you exercise, not when you eat. Don`t eat snacks while watching TV, using the computer, or playing video games. You need to be aware of how much you eat, and when you’re doing something else while eating, you may lose track of how much you’re eating.

Weight Loss Myth 5: Certain foods help you burn fats. Not really true. Certain foods that contain caffeine can enhance your metabolism for a short while. However, those foods do not result in weight loss, or make you burn fats.

Weight Loss Myth 6: Herbal weight loss products are efficient and safe for your health. Not really true. Weight loss products are not necessarily safe just because they are “herbal,” or “natural” . Many herbal products that claim to help you lose weight are not always scientifically tested for safety or efficiency. Certain natural products may cause negative effects along with other drugs or have unwanted effects on people with certain medical conditions.

Weight Loss Myth 7: Nuts should be avoided during a weight loss program. Not always true. Some types of nuts contain saturated fats that may increase the level of cholesterol and the risk of heart disease. Other types of nuts also contain fiber, proteins, and don`t have cholesterol. They can be a part of a good weight loss program while they are consumed in small amounts.

Weight Loss Myth 8: Red meat is not the best choice for weight loss. Not always true. Foods like red meat, fish, chicken, or pork contain saturated fats, cholesterol, but also protein, zinc, and iron. However, lean meat is indicated for a weight loss plan.

Weight Loss Myth 9: Vegetables and fresh fruits are better than frozen products. Not always true. Both frozen and fresh fruits and vegetables are healthy. Fresh fruits can sometimes lose nutrients after light exposure.

Weight Loss Myth 10: Fast foods are always unhealthy.

Have any health questions or would like to get involved in a diet program? Then make your way through Rachael West Designs now and get all the answers you need now.

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Weight Loss Foods Made Delicious

April 21, 2010 By Karen Hiser Leave a Comment

You don’t need to starve yourself on a wacky fad diet if you want to look look better in your shorts or swimsuit this summer. The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. And it’s just easier to make better food choices in summertime, when heavy, high-calorie dishes seem less appealing. The best foods for weight loss in summer are light, refreshing and, most important, keep you out of the hot kitchen.

The single easiest way to trim calories from your summer diet, experts say, is to load up on nature’s bounty. Produce is at its peak in summer. Delicious fruits and vegetables abound at farmers’ markets and in your local grocery. Besides being low in calories, produce is loaded with vitamins, minerals, antioxidants, and fiber.

“Enjoy fresh produce in season. You will be thrilled at how fresh, delicious, and satisfying it tastes,” says Susan Moores, RD, a St. Paul-based nutrition consultant..

“Save the oranges and apples for fall, and load up on fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, pea pods, and all the super-nutritious and low-calorie fruits, greens and vegetables that grow in the garden this time of year.”

As a bonus, you can forget about portion control when it comes to fresh fruit and vegetables, Moores say.

“Go for it, because it is hard to do much damage to your waistline with these super-nutritious edibles,” says Moores

To keep your cool and cut your time in the kitchen, start with prepared produce, such as cut-up fruit and washed greens. Add rotisserie chicken, prepared soups, and pre-threaded kabobs when you need something a bit heartier. Pre-prepped foods may cost a little extra, but they save time in the kitchen.

Here are dietitian’s picks for some of the best foods to help with weight loss not only during the summer, but all year round.

Weight Loss Food #1: Chilled/Hot Soups

Moores loves all kind of produce but says cold soups are among her favorite low-calorie dishes. Chilled soups like gazpacho or cucumber-dill that contain lots of chunky vegetables are a great way to start a meal.

“Research shows that a low-calorie, broth-based soup at the beginning of the meal will fill you so you eat less at the meal,” says Moores, a St. Paul-based nutrition consultant.

Weight Loss Food #2: Watermelon

Who doesn’t love diving into a crisp, juicy slice of watermelon when it’s hot outside?

“Half of the watermelon comes from water. …It’s a wonderful way to satisfy thirst and a yen for something sweet,” says Moores.

Weight Loss Food #3: Grilled Veggies

For registered dietitian Dawn Jackson, a plate of grilled vegetables is a summertime must-have. She recommends keeping a plate of grilled onions, bell peppers, zucchini, carrots, eggplant, asparagus, and garlic in your fridge. You can use them to make dishes like:

  1. Grilled vegetable and goat cheese salads
  2. Grilled vegetable pitas
  3. Grilled vegetable, ricotta, and fresh herb pasta and frittatas

Weight Loss Food #4: Salads

Salads make for quick, healthy meals — with no recipes required.

“Just give the produce a quick rinse; slice, dice, toss fruits, vegetables, low-fat cheese, a handful of toasted nuts with some salad greens and a light raspberry or ginger vinaigrette, along with a whole-grain roll, and you have a meal in minutes,” says Moores.

Or try bean or whole-grain salads, such as wheatberry and tabouli.

Moore suggests flavoring your salads with herbs from the garden so you can go light on the dressing. And when adding meats or fish to your salad, she says, “think of them as an accessory to the greens, vegetables, and grains.”

Weight Loss Food #5: Low/No-Calorie Beverages

Smoothies, sweetened specialty coffee drinks, sweetened teas and sodas — they all go down so easily, especially when it’s hot outside. But the calories add up just as easily.

“Beverages can be the Achilles heel during summertime because we need to drink lots of liquids to stay cool, but liquids quench thirst and don’t usually impact our hunger,” says Jackson.

Jackson recommends these refreshing drinks and treats to enjoy this summer without blowing your diet:

  • Root Beer or Orange Dream Float. 1/2 cup vanilla frozen yogurt in 12 ounces of diet root beer or orange soda (100 calories)
  • Tart Lemon Pom Spritzer. 12 ounces of lemon sparkling water mixed with the juice of 1 lemon and 1/4 cup pomegranate juice, served over ice (35 calories)
  • Large Ice Skim Latte from Starbucks (130 calories)
  • White Wine Spritzer. 5 ounces white wine mixed with 3 ounces lemon/lime seltzer water (120 calories)

Weight Loss Food #6: Fruit-Based Desserts

“Cravings don’t take a summer vacation and your hot-weather sweet tooth can wreak havoc on your weight loss efforts,” says Jackson. “Ditch high-calorie desserts and opt for these naturally sweet treats that can tame the most ferocious sweet tooth.”

She suggests:

  • Grilled banana sundaes made with low-fat ice cream
  • Grilled pineapple with rum and pecans
  • Grilled white peaches with blackberries and honey
  • Frozen, dark, sweet cherries
  • A chocolate-covered frozen banana (such as Diana’s Banana, with 130 calories)
  • Frozen grapes

If you find that you are too busy to make your own meals regularly consider supplementing some of your meals with a meal replacement diet. The meals available within these diets are excellent substitutes to help you maintain a healthy diet and still consume everything you should each day. One of the best meal replacement diets on the market today is the Medifast Diet. It offers a variety of meal replacements including:

Don’t limit yourself anymore and make a difference to your health with the help of Medifast and a balanced diet jam packed full of delicious weight loss foods!

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Healthy Food Choices for Weight Loss

April 5, 2010 By Karen Hiser Leave a Comment

The secret to a victorious weight loss program often lies in the foods that you consume. It can be difficult trying to differentiate between good foods and bad foods. Always look at the ingredients of your foods, especially if they are already prepared. Just because they sound healthy doesn’t mean they are going to be.

Consuming the right kind of foods plays one of the major role in making you lose weight. The following foods are components of a healthy weight loss diet:

Cabbage

Cabbage is a very healthy vegetable; it contain very little calories. Cabbage soup is a delicious way to incorporate cabbage into your diet.

Cabbage Soup

Ingredients:

  • 2 tablespoon extra virgin olive oil A handful Cabbage (A handful and chopped)
  • 1 Japanese bean curd – cylindrical (sliced about 1cm)
  • ½ Carrot (diced)
  • 1 Celery stick (sliced)
  • ½ Capsicum (diced)
  • 3 cloves Garlic (peeled and finely chopped)
  • 1 chicken stock cube Spring onion (chopped)
  • Coriander leaves (chopped)
  • Freshly cracked black pepper
  • About 3 cups of water

Method:

1. Heat the oil and sauté the garlic until fragrant. Add in the water, cabbage, celery, carrot and chicken stock and bring to boil

2. Add the bean curd and simmer for about 10 minutes

3. Season with salt and pepper

4. Before serving garnish with onion and coriander leaves

Salmon

Salmon is loaded with omega-3 fatty acids, which play a role in the improvement of the insulin function. Insulin manages our blood sugar levels.

Green tea

Green tea is loaded with catechin polyphenols, which helps boost your metabolism.

Berries

Berries are loaded with fiber. Fiber makes us feel fuller longer, and helps with digestion.

Apples

Apples are loaded with fiber, making them the perfect snack. Studies have shown that people who consume an apple just before their meal consume less calories.

Dark chocolate

Dark chocolate aids in the prevention of diabetes, heart disease and strokes; it contains a minimal amount of sugar and fat.

Chiles

Chiles contain capsaicin which speeds up the rate that we burn calories for about 20 minutes after a meal.

Eating the right foods can actually help us lose weight, when eaten in moderation and combined with exercise. So eat these weight loss foods moderately to lose weight. It doesn’t matter if you are eating healthy foods regularly and eating large portions consistently. Portion sizes need to be monitored just as much as the food you are eating. Stick to proper meal sizes and incorporate exercise and you’ll get some great results all around.

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5 Healthy Weight Loss Tips

March 31, 2010 By Karen Hiser Leave a Comment

It is unfortunate that in society today so much emphasis is placed on appearance, or to be more accurate a perfect appearance.With perfect images displayed by media everywhere is can be  difficult to not feel insecure about your body image. Some people may, as a result, be tempted to lose weight quickly. However, when losing weight is done incorrectly, it may lead to some serious health implications. Your body is not designed to loose so much weight so drastically, it will ultimately become a health risk if you continue to put your body into distress. 

When you decide to make the commitment of weight loss, you must first recognize that weight loss can be a challenging process. Being mentally ready for this  journey is something that is crucial to your success.a However, with proper planning and preparation, the journey to a better body can be much smoother both mentally and physically.What constitutes proper preparation? Proper preparation includes setting realistic goals with deadlines. Goals that are attainable will help keep you motivated and focused. What is important is that the goals motivate you to keep moving so it does not matter what you use to keep your motivation going as long as it works for you.. The following weight loss tips will help you lose weight safely and effectively.

Weight Loss Tip #1

To lose weight and keep it off, you need to eat a healthy weight loss diet. For some individuals this is a whole new learning curve which can be a task all by itself. If you have never learned to eat the right foods than it can become challenging for you to teach yourself how to eat a healthy diet. Seeking professional help is the best way to start out on the journey. Fortunately, your body learns fast and it won’t take long for your body to get used to the healthier foods.

Weight Loss Tip #2

Start a daily exercise routine. Exercising is always something that most people find hard to commit to , especially if it has never been a strong suit. Incorporating any physical activities into your routine is going to take some adjustment to your routine but it is important to make that commitment . Exercise doesn’t have to be strenuous and boring, it can be anything you want . Walking, swimming, running even dancing will help you get your heart rate up and shed pounds. A simple twenty minutes work out for at 4 to 5 times a week will do wonders.

Weight Loss Tip #3

Drinking plenty of water and getting enough sleep each night actually helps with your weight loss. Water helps your body burn calories more efficiently and provides your body with nourishment it needs and allows for your body to flush toxins from it. Drinking water also helps reduce food cravings which helps with any overeating. Making you feel fuller longer will help with your portion control as well. Studies have proven the lack of sleep can slow down body metabolism and make you feel hungry more often.

Weight Loss Tip #4

Look into quality weight loss supplements; there are many that may help. No it’s important to note that if your going to begin using any extra vitamins or supplements to check with doctor to ensure these do not interfer with anything additional . For example, hoodia suppresses your appetite while slimming teas ensure that your digestion system is working well. For those looking for fat expulsion, go for Chitosan. If greater metabolic rate is what you need, go for L-Carnitine. One thing to note is that none of these supplements work by itself; all of them require you to be sensible about your diet so you should still plan on changing your lifestyle and eating habits.

Weight Loss Tip #5

Stay away from crash dieting. Crash dieting are extremely unhealthy for you system and can cause  your body complete distress. Taking your body in and out of this state is only detrimental to your bodies health and well being. Losing weight is great, but once that weight is lost it then means reintroducing regular meals back into your diet plan. This usually means all the weight is regained.  Such diets are harmful to your health as your body is not getting the proper nutrients.

There is no such thing as a miracle cure; weight loss takes dedication and hard work. Losing weight in the healthy proper manner is about  good nutrition and regular exercise. Plan well and put your plans into action. Before you know it, you will have the body and health you aspire.

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3 Weight Loss Tips to Avoid

March 29, 2010 By Karen Hiser Leave a Comment

Everyone wants to loose weight. The problem is every one wants to see immediate results which isn’t realistic. Loosing weight takes time and effort, yet there  is always someone looking for a quick weight loss diet plan. People’s increasingly hectic schedules makes it difficult to find a diet to maintain our hectic lives which tends to lead to crash dieting and other unhealthy solutions in order to get “the job done”. When researching how to lose weight fast don’t believe everything you read. So much information is now available everywhere it can be hard to determine what is sound advice and what is not. There are few myths you will read that do not promote weight loss, and in fact are some of the unhealthiest you will read.

If you read some weight loss tips out there, make sure what your ready makes sense to you. If you are unsure check with a health care professional. Tips like the following are some examples of what you should  avoid:

1. Skipping meals or Starving:

This immediately should cause a “red flag” when your reading it. Common sense tells you that starving yourself isn’t healthy. If you still think, it might not be healthy but it will cause me to loose weight, here’s where your wrong. Not only will not help you loose weight it can become a deadly decision.  Skipping meals will send your body into something known as “starvation mode” where it will store more fat and slow your metabolism down in an effort to conserve energy. Essentially once your body stops receiving regular “fuel” it will begin to draw on any stored fats your body has. Your body is designed to kick into” survival mode” when it’s needed , not as a regular state.

2. Avoid exercise: A diet that promotes weight loss without any type of exercise should be of a concern. Toning muscles and building strength is part of any good weight loss program. Being active promotes calorie burn which aides in weight loss. Living a healthy active lifestyle is the key to loosing and maintaining any weight loss.

3. Diet pills: There are people who can benefit from diet pills, although generally these are extreme cases. Morbidly obese people sometimes lack the physical strength to start an exercise routine immediately. The help of diet plans to kick start the weight loss is useful but not a long term solution. Generally once a target goal weight has been lost, there should be no need for the diet pills, and a healthy exercise routine should be established to continue the weight loss journey.

A Healthy Weight Loss Diet is vital to your success for guidance and for motivation. Choosing the right diet is the most important aspect in your weight loss plan since you will be more likely to follow something that you both understand and agree with. If your goal is long-term sustainable weight loss you want to keep away from the fad diets that promise to make you lose 50 pounds in 30 days, not only is not not healthy this weight will be regained. Instead find a diet that teaches healthy eating patterns that lead to long-term loss and provide the tools to keep you going . Diets like NutriSystem,Weight Watchers, or Medifast are all healthy diet choices.

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Natural Weight Loss Foods

March 29, 2010 By Karen Hiser Leave a Comment

The trick to eating these 3 fat burning foods is to not eat too much. Integrate these three foods into your diet and squeeze them in as snacks in between main meals.

Apples, Berries, Cabbage & Broccoli – This is more a group of foods but any citrus fruit also acts as a fat burning food. Vitamin C can turn fat deposits into liquid. Apples and berriest specifically have a lot of Vitamin C and make it perfect for fighting fat and preventing you from getting hungry.

Lean Meats – Lean meats are high in protein and also aid in weight loss while at the same time helping to build muscle. If you are exercising and eating lean meat in your meals you will build muscle. The reason muscle is so effective in aiding weight loss is because muscle burns fat even while resting. Chicken meats are the best but can be expensive. Opt for turkey second.

Garlic – Garlic is actually a weight loss food? You may already be cooking with garlic as a spcie; just start using more of it. Garlic and garlic oil will not only make your food taste better but will help with your diet.

Putting it all together to take advantage of these 3 natural fat burning fat loss foods: As always, eat 4-5 meals per day. Add apples, berries, cabbage and broccoli in 1 or 2 of those meals as snacks. Have 2 meals that include lean meats and include some garlic in the cooking of these meats.

If you are making your own meals and putting together your own food combinations make sure you are getting enough water, green vegetables and grains. Try to cut out any preservatives in addition to integrating these 3 foods into you diet. Eat as much fresh and un-preserved foods as possible.

The only difficult part about that is everyone is so used to eating what we’ve been eating for the last 10 years. So replace foods one by one so its more of a gradual change vs one major move.

If you cannot afford a nutritionist or personal trainer and do not have the time to study what foods you should be eating and at what times my suggestion is to get a book or program that will map out meal plans for you based on your goals.

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Beginner Weight Loss Help

March 24, 2010 By Karen Hiser Leave a Comment

Loosing weight can always be a battle no matter if your just beginning or have been trying to loose weight for awhile. The available weight loss tipscan be overwhelming since the weight loss market is flooded with information . While some of them may be self explanatory, the medical jargon can be more than confusing and it can be difficult to know what is truthful and what is not . Breaking down these tips will help beginners with weight loss.

Weight loss comes with many tips but one factual tips is getting  more fiber in your diet. Helping keep your  digestive track healthy will promote a healthy weight loss curve. Achieving a healthy balance  by eating a healthy weight loss diet that includes plenty of fresh fruits and vegetables will provide a great source of fiber. A balanced diet is necessary for healthy weight loss.

Drinking plenty of water is not something that is a myth.  Drinking water is imperative  to achieve a healthy weight loss experience because not only will it increase your body’s metabolism, it also keeps your hunger at bay. Often times thirst can be mistaken for hunger , so making sure your body is kept hydrated will make you feel full, energized  and  offers your body many other benefits. Trying to ensure you drink at least eight glasses of water daily for hydration.

An additional tip is to make sure you are eating lean protein is important. Knowing what types of protien you should be eating is also important. There are two kinds of proteins, regular and lean. Lean protein such as that in lean beef and fish are better for you so try to introduce them into your daily cooking routine.

Supplements such as vitamins or herbal remedies are regularly mentioned in in any weight loss program. Generally these vitamins are  used to supplement the body and aid in weight loss. If your looking to provide your body with some extras you can find supplements  that are available in powder, pill and tea forms.

As a beginner in weight loss you may hear some terminology that could be confusing. Something you may hear in a  term is BMI which refers to body mass index. Your body mass index indicates the amount of body fat that you currently have and can be calculated for you. Your BMI is compared to the “normal” BMI to give you an indication of how much body fat you will need to lose. Clinically obese means that you are considered to be overweight. Morbidly obese means that you are dangerously overweight. Even if you only have ten pounds to loose it can he helpful to know. 

Counting calories may be required to lose weight and this is another one of the weight loss tips that may give you a little bit of trouble. Food has units of energy called calories. Each food has a certain amount of calories from fat, sugar, protein, etc. Some foods have more calories than others depending upon composition.

Portion control  is an important step in weight loss, this is one of the first things that can be put into action.  Portions, simply means the size of the serving that you are eating or planning on eating. If your starting off , try reading labels  for suggested serving amounts. If your beginning with weight loos as part of a weight loss program there is also guidance. Usually set portions in a weight loss program are given as instructions so  that you can safely eat and lose the weight in a healthy manner that you want to lose without starving yourself .

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