Lose Weight Faster

by Jessica Girdwain

Double dip to lose weight fast. Tackling diet and exercise goals at the same time produces better results than focusing on one before the other, says a new study in Annals of Behavioral Medicine.

Researchers split inactive people with poor eating habit into three groups: one that started an exercise program, then a diet a few months later; another that dieted first, then exercised; and a third that initiated both. A year later, the third group was the only one that still met guidelines for exercise and healthy eating.

The findings challenge common weight loss advice to work on one healthy habit at a time. But making both healthy behaviors a priority from the beginning helps make sure one doesn’t slip off your radar, says lead researcher Abby C. King, Ph.D., a professor at Stanford University’s School of Medicine.

The key to success is small, gradual changes, says King. For example, use a pedometer to log more steps than you did the day before, and add one more fruit a day (or nix the chips with lunch). You’ll be able to build on your initial changes in the later weeks to achieve bigger goals—and results, King says.

http://news.menshealth.com/are-you-losing-weight-wrong/2013/04/23/

Lose Weight & Get in Shape with Circuit Training

by Nick Mistretta

When it comes to toning up and losing weight, there are a number of strategies you can employ. You can change your diet and eat more whole foods. You can consume foods especially talented at burning fat. You can choose a good cardio program. And you can (wait for it) build some muscle with circuit training.

Muscle burns more calories than fat. Having muscle increases your resting metabolic rate, which allows you to burn more fat and calories while your body is at rest. While this is certainly true, the numbers won’t stagger you. But every little bit helps. An extra 10 pounds of muscle burns somewhere around 50-60 extra calories a day. And while this may not seem like a lot, over the course of time it will add up. Much the same way the weight gain did.

What is Circuit Training

Circuit training involves performing resistance exercises back to back with no rest in between. Let’s say you’ve got 7 exercises that you’re going to do. You’ll complete all seven in succession with no rest, followed by a 1-2 minute rest period at the end. This constitutes one circuit. After the rest period, begin again. Do three circuits or more in total.

Because you’re moving through the exercises without rest, you’re also getting a fantastic cardio workout. Circuit training is the perfect combination of weight training, cardio and endurance exercise.

There are a lot of equipment options for circuit training. You can use machines at the gym, though performing a circuit requiring several machines while others are exercising can be a challenge. You can use dumbbells or other free weights, which I prefer. There are also resistance bands, which are nice in that they are extremely portable. Or you can simply use your body weight and perform exercises like push ups, dips, squats and chin ups.

Why Circuit Training

Think of circuit training as High Intensity Interval Training with weights. Meaning you’ll work harder and burn more calories in a shorter period of time. The upside is there’s no time to get bored. The downside? Maximum intensity will be required. But this is the key to any exercise routine.

By combining a high intensity cardio workout with a high intensity resistance workout, you’ll burn more calories during your workout and also during the hours following it. There is an afterburn effect that happens after intense exercise in which you continue burning calories for hours after your workout. But remember, the key is your level of intensity.

Circuit training works your heart by improving cardio endurance. So you will receive the same benefits as you do from any goood cardio program. Your strength and muscular endurance will also improve. And as I mentioned earlier, this will promote a little more fat burning even while you’re at rest.

Minimum time required. Perhaps this is the greatest benefit of all. You can easily complete a challenging circuit training session in 20-30 minutes. If you do two of these whole body workouts per week, your investment is under an hour.

Read the rest here: http://naturalhealthpub.com/lose-more-fat-with-circuit-training-2013-04-13/

Healthy Eating – Overview

How do you get started on healthy eating?

Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.

A change to healthier eating also includes learning about balance, variety, and moderation.

Aim for balance. Most days, eat from each food group-grains, protein foods, vegetable and fruit, and dairy. Listen to your body. Eat when you’re hungry. Stop when you feel satisfied. Look for variety. Be adventurous. Choose different foods in each food group. For example, don’t reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need. Practice moderation. Don’t have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.

Why pay attention to what you eat?

Healthy eating will help you get the right balance of vitamins, minerals, and other nutrients. It will help you feel your best and have plenty of energy. It can help you handle stress better.

Healthy eating is one of the best things you can do to prevent and control many health problems, such as:

• Heart disease.
• High blood pressure.
• Type 2 diabetes.
• Some types of cancer.

Is healthy eating the same as going on a diet?

Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life.

Diets are temporary. Because you give up so much when you diet, you may be hungry and think about food all the time. And after you stop dieting, you also may overeat to make up for what you missed.

Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.

How do you make healthy eating a habit?

First, think about your reasons for healthier eating. Do you want to improve your health? Do you want to feel better? Are you trying to set an example for your kids?

Next, think about some small changes you can make. Pick ones you can keep doing.

• Don’t try to change everything at once.
• Set an easy goal you can reach, like having a salad and a piece of fruit each day.
• Make a long-term goal too, such as having one vegetarian dinner a week.

Where can you get support?

Having support from others can be a huge help. The more support you have, the easier it will be to make changes. Ask family and friends to practice healthy eating with you. Have them help you make meals, and share healthy, delicious recipes and cooking tips.

If you need more help, talk to your doctor or a registered dietitian. Look online for groups that support healthy eating and share success stories.

http://www.webmd.com/food-recipes/tc/healthy-eating-overview

 

Science Fair Project Update

The Regional Science Fair is in one week. Hannah and I are refining her presentation. She’s doing great so far.

To bring you up to date, I’ve lost 22.6 lbs since Dec. 3, 2012. I’m leaning more towards a vegetarian diet. I’m working out regularly. Many have encouraged me.

Thanks for visiting and reading the blog!

Stats for Wed., Feb. 20, 2013

Weight = 206.8 (I’ve lost 19.2 lbs since 12/3/13!)

It works, if you work it!

3 Reasons To Eat A Healthy Breakfast

by Pam Mirante

Mornings can be hectic, so it may be temping to save a few minutes by running out of the door without a healthy breakfast. The Dunkin Donuts drive-through or skipping breakfast altogether may seem as if it is only a minor detour from your weight loss plan, but this one meal holds more gravity than you may think. You may be under the impression that cutting out the addition calories you typically consume in the morning for breakfast may be the perfect way to quickly drop a few pounds.

Unfortunately, the body doesn’t work like this. Instead of losing weight, you are more likely to gain weight! Skipping breakfast only makes you more hungry for lunch, which may make you spring for a quick fix from the nearest drive through or at the very least, eat too much of a healthy meal.

And as for the quick donuts or breakfast sandwich from the drive through, both of these options are filled with fat and processed ingredients. This combination only leads to feeling hungry sooner than if you ate a healthy meal and also makes you crave more fast food. It’s a vicious cycle that can be easily avoided with a healthy and timely morning meal.

Get Each Day Started on the Right Foot

Eating breakfast each morning helps your body get the fuel it needs to make it till your next meal. When you first wake up, you need something to get your body going and ready to face the day ahead. Breakfast can also help you set a healthy tone for the rest of the day. Get a good start to the day and you will feel energized and ready to get to the gym and continue to eat healthy for the rest of your meals.

There are so many healthy and delicious breakfast options, its easy to have a handful of simple go-to meal that meet all of your nutritional requirements and still tastes great. From fresh fruit on cereal, to turkey bacon and scrambled egg whites, there are endless ways to put together a healthy meal. Try experimenting with various healthy breakfast options until you find a meal that you love.

Breakfast Improves Your Mental Capabilities

While you can’t substitute breakfast for taking your smart pills, the first meal of the day is very important to your mental health. Breakfast helps with concentration and also elevates your mood. If you don’t give your mind any fuel in the morning, you may have a harder time focusing on the work that you have to do before your next meal.

Your body will be consumed with waiting on lunch and craving food rather than working hard to help you accomplish whatever you’re working on. Hunger can cause mood swings and irritability, too. So, for the sake of your coworkers (and your own sanity), make sure to eat a healthy breakfast before sitting down at your desk.

It Helps You Lose Weight

You can’t argue with that! This one really doesn’t need any explanation. You get to feel full and satisfied after consuming a nice, big, and healthy breakfast and you get to lose weight too! It’s the perfect diet plan. The only obstacle is finding a few healthy breakfast recipes so that you can continue to eat healthy and lose weight everyday.

If you need some inspiration, one of my favorite healthy breakfast options is Make-Your-Own-Oatmeal. Oatmeal is a great and versatile breakfast option. You can dress it up with the toppings of your choice and turn it into a new dish each morning. Just start with some rolled oats and make as directed and then throw in your favorite ingredients that you have lying around the kitchen.

You can try vanilla and fresh fruit, or honey and walnuts, or peanut butter and raisins, or experiment with your favorite toppings. Oatmeal fills you up for hours and provides you with the energy you need to get going in the morning.

Make mornings your favorite time of the day, by starting off with an energizing, healthy meal. Once you begin establishing healthy habits, such as eating a nutritious breakfast, you will be well on your way to meeting your weight loss goals!

Author Bio: Pam Mirante is a Licensed Clinical Social Worker, with a Master’s Degree in Social Work from the University of Connecticut School of social work. She specializes in life adaptation, addiction and dependency counseling. She is also a lifelong health enthusiast, a 200-hour certified yoga teacher, specializing in yoga for athletes, and certified in Yoga Body Boot Camp™. Pam understands the causes and needs of the emotional, social and stress eater, and can help dieters and health enthusiasts enlighten themselves to a physically and mentally healthier new way of living. She loves to share her expertise and help encourage others to adopt a healthier lifestyle. For health and wellness tips from Pam, check out http://www.SaffroLean.com and http://www.Feel-Great.net.

Before & After

Well, here are the photos. The first one was taken at the beginning of this science fair project. It was taken on December 3, 2012. I weighed 226 lbs. the second photo was taken this morning (Feb 13, 2013). I know weigh 209 lbs. I thought you might like to see my progress to date. I plan to keep on going. Using My Fitness Pal, planning my meals, recording what I eat, exercise, portion control it’s working!

Stats for Feb 11, 2013

Weight = 209.4 (I’ve lost 16.6 lbs!)

Making My Doctor Happy

My back hurts. It’s been hurting for a couple of months now. I ended up in my doctor’s office this afternoon to see what he could do. It appears that I have a muscle that is inflamed. Our guess is that it is caused by my new office chair (we moved into new digs at work just over 2 months ago – right around the time my back started to bother me). But that’s not what this post is about.

My doctor’s nurse told me that she had seen the TV interview of Hannah and me. She also voiced her encouragement of my weight loss.

My doctor also remarked how happy he was that I was doing this. He said that my portion control and healthy eating choices coupled with exercise has been a smart thing to do. “You’re doing this right,” is what he told me.

I knew this, but it was great to hear from my doctor – the same guy that warned me about 6 months ago about my weight and blood pressure. He’s very happy with my results and where I’m going.

I’ve said it before, and I’ll say it again: it works if you work it.

Over Sensitive?

So you’re working to lose weight.  You work hard on planning your meals. You are sticking with your exercise schedule.  Then you have a lunch meeting you have attend.  How do you handle the ordering of food in front of your colleagues and/or guests?

Option 1:  Puff out your chest and loudly declare, “I’m getting fit.  I won’t eat the garbage you just ordered!  Give me veggies or give me death!”

Option 2: Order the 5 cheese cheeseburger with the side of mega-fries.  Oh, and keep up with the eating of the free rolls that keep coming to your table.

Option 3:  Stick to your plan.  You know what your plan is and order accordingly.  It’s doubtful that your lunch guests will say anything.  If they do, tell them what you’re doing and share your results.  Not in pride.  As a matter of fact.  You should be proud of your determination, but you don’t need to ram it down anyone’s throat.  Chances are, you’ll be respected for your discipline.  Besides, you don’t need the wrong food to mix with guilt.