To determine how much you should weigh (your ideal body weight) several factors should be considered, including age, muscle-fat ratio, height, sex, and bone density.
One
person's ideal body weight may be completely different from another's.
If you compare yourself to family and friends you risk either aiming too
high if you are surrounded by obese or overweight people, or too low if
everyone around you works as fashion models. Even comparing yourself with people outside your immediate surroundings may not work.
Then, if you find out that you are too heavy for your height and age, you can do something about it.
MAGIC WEIGHT LOSS FOODS
There is nothing that we can eat that will magically cause us to start
losing weight. However, there are certain foods that can help speed up
metabolism, make us feel full longer or suppress our appetite. These
great ingredients not only boost flavor—they’ll help you lose stomach
paunch, too. Next time you're at the grocery store, be sure to pick up
the following items and incorporate them into your normal eating
routine:
Parsley is a natural diuretic that keeps water retention in check. Enjoy the fresh, herbal flavor it adds to lunches and dinners.
Peppermint delivers a compound called menthol, which relaxes the intestines and keeps your stomach from pooching.
Pineapple not only adds juicy sweetness to your meals but also contains bromelain, a digestive enzyme that helps break down food to reduce bloating.
Sea salt has a cleaner taste than regular table salt, so you can use less to flavor your food—and that means less water retention and puffiness.
Yogurt boasts good bacteria (probiotics), which help you stay regular. It may cut gas and bloating, too.
Cinnamon has been found to increase metabolism. In fact, it was found that as little as a teaspoon of cinnamon added to food helps the body metabolize sugar 20 times faster and lowers blood-sugar levels.
Milk (actually any low-fat dairy) contains calcium, which acts as a metabolic trigger. Milk and other low-fat dairy products are also a rich source of complex carbohydrates, which can boost metabolism by preventing elevated insulin levels. Excess insulin (among other things) inhibits the release and use of stored body fat.
Green tea has a chemical called EGCG that causes the brain and nervous system to run faster which in turn helps you burn more calories; sort of like caffeine but without the elevated heart rate and associated jitters that many people experience.
Tips also for Exercise :
1. Running
Running, treadmill or outdoors is the best weight loss exercise. Running
io one of the most efficient methods of burning calories. For every
mile you run, you burn 100 calories. All you need is a pair of quality
running sneakers. If you stick to it, you will be hooked, making weight
loss and weight maintenance easy.
2. Elliptical Trainer
This is an awesome piece of machinery if you can't run. The elliptical trainer combines the cardio of running with resistance nd it is low impact. Another positive thing is that burning the equivalent amount of calories as running feels easier on the elleptical.
3. Cross-Country Skiing
Cross-country skiing (machine or outdoors) is a fantastic endurance sport, calling on every major muscle group. Again it is a combination of resistance and cardio exercise.
4. Rowing
Cardio and resistance training in one fierce calorie burning workout lasting between 20 and 40 minutes. Best used for interval training. Just make sure most of your power driving the stroke comes from large muscle of the thighs - not the upper body (a common mistake).
5. Step Aerobics
Step Aerobics target legs, hips and glutes. It is an intense calorie burning exercise. Calories burned during this weight loss exercise depends on speed and step height.
6. Bicycling
Bicycling (stationary or outdoors) targets thight and calf muscles. Effectiveness for weight loss depends on speed and resistance/incline. However, pear-shaped women beware of high resistance, as this will increase muscle mass in your thighs and exacerbate your problem area.
7. Jumping Rope
Jumping rope is a seriously simle, but effective weight loss exercise. Ten minute of jumping rope burns the rough equivalent of running an eight minute mile. This weight loss exercise also improves cardiovascular endurance, coordination and agility.
8. Swimming
Swimming is a excellent full body weight loss exercise. Water supports the body, less stress is placed. Brilliant for those with injuries.
9. Racquetball/Squash
The high-intensity makes racquetball a great weight loss exercise.
10. Rock Climbing
Rock Climbing is a weight loss exercise that combines cardiovascular exercise with resistance training. This weight loss exercise burns a lot of calories, esp. on the way up.
Healthy Eating: Moderation is Key :
We often think of healthy eating as an all or nothing proposition,
but a key foundation for any healthy diet is moderation. But what is
moderation, how much is a moderate amount? That depends on individuals
and their overall eating habits. The goal of healthy eating is to
develop a diet that you can maintain for life, not just a few weeks or
months, or until you've hit your ideal weight. So try to think of
moderation in terms of balance. Despite what certain fad diets would
have you believe, we all need a balance of carbohydrates, protein, fat,
fiber, vitamins, and minerals to sustain a healthy body.
For most of us, moderation or balance means eating less than we do now.
More specifically, it means eating far less of the unhealthy stuff
(unrefined sugar, saturated fat, for example) and more of the healthy
(such as fresh fruit and vegetables). But it doesn't mean eliminating
the foods you love. Eating bacon for breakfast once a week, for example,
could be considered moderation if you follow it with a healthy lunch
and dinner–but not if you follow it with a box of donuts and a sausage
pizza. If you eat 100 calories of chocolate one afternoon, balance it
out by deducting 100 calories from your evening meal. If you're still
hungry, fill up with an extra serving of fresh vegetables.
Think smaller portions. Serving sizes have ballooned recently,
particularly in restaurants. When dining out, choose a starter instead
of an entree, split a dish with a friend, and don't order supersized
anything. At home, use smaller plates, think about serving sizes in
realistic terms, and start small. If you don't feel satisfied at the end
of a meal, try adding more leafy green vegetables or rounding off the
meal with fresh fruit. Visual cues can help with portion sizes–your
serving of meat, fish, or chicken should be the size of a deck of cards,
a slice of bread should be the size of a CD case, and half a cup of
mashed potato, rice, or pasta is about the size of a traditional light
bulb.
Try not to think of certain foods as “off-limits.” When you ban certain
foods or food groups, it is natural to want those foods more, and then
feel like a failure if you give in to temptation. If you are drawn
towards sweet, salty, or unhealthy foods, start by reducing portion
sizes and not eating them as often. Later you may find yourself craving
them less or thinking of them as only occasional indulgences.
Clear Skin Secters: See more What You Eat :
This is not a big secret how to get clear skin. You don't have to spend a
fortune on cosmetics. For best results, take care of yourself with
natural healthy food and try our tips for healthy-looking clear skin and
what food you should eat to get a flawless skin.
Watch What You Eat
Experts
said greasy foods and chocolate don't cause pimples and that, overall,
what you eat has no effect on your skin. But new research proves
otherwise. So follow these four rules on how to feed your face. Instead
of refined white carbs, go for moderate amounts of complex ones like
whole-grain bread, brown rice, and whole-wheat pasta (they're digested
more slowly and don't lead to that skin-sabotaging insulin spike).
Fish
is a great source of essential fatty acids (EFAs) like omega-3 and
omega-6, which reduce inflammation in the body. EFAs are also found in
almonds, hazelnuts, and flaxseed. Have
smoked salmon for breakfast, eat tuna-fish sandwiches for lunch, and
swap hamburgers for salmon burgers. If fish isn't your thing, make a
handful of almonds your afternoon snack.
And
certain foods and beverages, such as spices, cured meats, MSG, and
alcohol (particularly red wine), cause blood vessels to dilate, bringing
on facial redness. If
you tend to redden easily, pay attention to which foods bring it on,
since people have different triggers. If spicy foods get you, order Thai
without the curry and steer clear of wasabi when you go for sushi. If
you flush after a few drinks, cut back on the booze or at least pass on
red wine.
A
lot of women have dry, flaky skin because they don't consume enough
fat. If you're getting fewer than 20 grams of fat a day (roughly 2
tablespoons of oil), your skin may not be able to lubricate itself and
your body may not absorb enough vitamin A, which your skin needs to
prevent premature aging. Sprinkle your salad with olive oil and toss in some avocados and nuts.
Healthy Eating Habits: Set Yourself Up For Success:
These healthy eating habits will help you lose weight and keep it off.
People who are successfully fit, they are successful not because of
their good luck, birth order, or family heritage but because they have
adopted the right habits. They do things differently than the rest. To
be a successful person, you must adopt the habits of success.
Think about planning a healthy diet as a number of small, manageable
steps rather than one big drastic change, to set yourself up for
success. If you approach the changes gradually and with commitment, you
will have a healthy diet sooner than you think. Think of your diet in
terms of color, freshness and variety, instead of being overly concerned
whith counting calories or bothering with portion sizes, so it should
be easier to make healthy choices. Focus on finding foods you love and
easy recipes that incorporate a few fresh ingredients. With time, your
diet will become healthier and more delicious.
Make changes to your eating habits and start slow. Changing everything
at once usually leads to cheating or giving up on your new eating plan.
Make small steps, like adding a salad (full of different color
vegetables) to your diet once a day or switching from butter to olive
oil when cooking. Because trying to make your diet healthy overnight
isn’t realistic or smart. As your small changes become habit, you can
continue to add more healthy choices to your diet.
Every change you make to improve your diet is important. You don’t have
to completely eliminate foods you enjoy and you don’t have to be perfect
to have a healthy diet. The long term goal is to feel good, have more
energy, and reduce the risk of cancer and disease. Don’t let your
missteps derail you—every healthy food choice you make counts.
Water and exercise are important parts in your diet. Water helps
flush our systems of waste products and toxins, but many people go
through life dehydrated ant that causes tiredness, low energy, and
headaches. It’s common to mistake thirst for hunger, so staying well
hydrated will also help you make healthier food choices.
10 Best Weight Loss Tips
You are working on weight loss? Then probably you want fast results.
Here are ten easy ways for you to finaly lose the weight. Find for
yourself several simple things you can do on a daily basis by following
the rules of eating more vegetables, less fat and getting more physical
activity.
1. Smart Snack
It's better to satisfy your craving for food with healthy grub than ignore it and risk a junk-food
binge later. The best picks are filling, protein-packed snacks, such as
one stick of string cheese, a tablespoon of peanut butter on a piece of
fruit, or a medium-size bowl of edamame.
2. Everyday Step on Scale
If
your regular weight increases several days in a row, it's a red flag
letting you know you need to cut back a little or beef up your workouts
slightly.
3. Reach for Your Cell Phone
Next
time you feel craving for a certain food, grab your cell phone and call
a friend and redirect your mind and brain by asking how your friend's
day is going. Research shows that cravings only last for about 5
minutes. By time you hang up, the urge to junk food have subsided.
4. Eat a Breakfast, Balanced and Big
Studies
show that an breakfast made up mostly of protein and crabs with some
fat keeps blood sugar levels steady and hunger pangs away, so you are
not susceptible to pigging out come lunch. Decide for breakfast that
will satisfies your stomach and taste buds, like egg whites and turkey
bacon with whole-wheat toast.
5. Eat Fruit Twice a DayDon't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber. Fruit
has no fat and is mostly water, so it will fill you up while leaving
less room on your plate (and in your stomach) for high-cal fare.
6. Visualize Yourself Thin
Conjure
up a mental picture of yourself when you looked and felt slim in
case you feel your willpower breaking. Since you have achieved it
before, the visual motivation keeps you focused on your goal weight and
reminds you that it is attainable.
7. Watch The Booze
Treat yourself just on the weekends and
cut back somewhere else or stick to a glass of wine, light beer, or
vodka and soda — three drinks that each have about 100 calories per
serving. One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite.
8. Stay Asleep Longer
Researchers report that you can help yourself and make a better food
choices by getting to bed just 30 minutes earlier and waking up 30
minutes later than you normally do. Also, when you're well-rested,
you're less prone to snacking out of fatigue or stress.
9. Turn of the TV
10. Sculp Three Times a Week
If you are doing just for 5 minutes each of push-ups, lunges and squats, in 30 second intervals, that will help you to build and maintain your muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
Cheat Meal Might Just Save Your Diet And Boost Fat Loss:
If there's one thing that most dieters always want to know about as they
go about their fat loss diet plan, the cheat meal is it. Is a cheat
meal okay to have on your diet or must you really cut out all the foods
that you enjoy entirely? There's no question that if you start having
cheat meals just a little too often this is going to hold you back from
seeing progress.
Cheat meals will be much higher in fat and calories than normal meals
would, and that will definitely add up. But, if you plan your cheat
meals wisely, this doesn't have to be the case. In some situations,
cheat meals can actually help you see faster overall results, so it's
imperative that you learn how to incorporate these into your diet plan
properly. Let's have a look over some of the main things that you should
keep in mind.
Cheat Meals And Your Metabolism
The very first positive effect that a cheat meal will have as you go
about your diet is the fact that they will help to boost your
metabolism. Any time you go on a reduced calorie diet plan for an
extended period of time, the body is going to slow its metabolic rate.
It literally thinks that you're trying to starve it and it's going to do
everything it can to prevent this from happening.
But, by having the cheat meal you send the message to the body that it's
getting more fuel again, thus the metabolism speeds back up. All it
takes is one good cheat meal to help offset a slow metabolism so that
you can start seeing fat loss results again.
Cheat Meals And Your Food Cravings
The next benefit of a cheat meal is with regards to your food cravings.
If you aren't incorporating any cheat meals into your plan, it is only
going to be a matter of time before food cravings get the best of you.
Fortunately, the cheat meal will prevent this. By allowing that cheat
meal into your diet plan at a specific pre-determined point, you're
going to help prevent yourself from falling off the plan at any other
time during the diet.
Simply knowing that you will get to have whatever food you're craving is
often enough for most people to stay with eating healthy the rest of
the time.
Cheat Meals And Muscle Glycogen Levels
Finally, the last reason why cheat meals can help to increase your
results is because if you choose to make the cheat meal high carb in
nature, this will restore your muscle glycogen level, which is the
primary energy source used during your workout sessions. With fully
stocked muscle glycogen you'll be able to workout at a higher intensity,
thus you'll see more calorie burning and faster overall progress.
Clean Your Attitude – How To Mentally Prepare Yourself For Success:
If you’re getting started with the weight loss journey, one thing that
you should check and get into place before you begin is your attitude.
Many people take the time to set themselves up on a sound diet plan and
make sure that they have their workouts entirely figured out, but then
completely overlook where their mind’s at.
If you aren’t in the right mind state, this will definitely transfer
over to the results that you see. So how can you shift your thinking
from where it is now to where it needs to be? Let’s look at some
important points to remember about making sure you maintain a proper
attitude.
Assess Your Self-Statements
The very first step to adjusting your attitude is to take a closer look
at the self-statements that you’re saying to yourself. This includes
the little things that you say throughout the day that impact the way
that you feel about your progress.
For instance, if you eat something you shouldn’t at lunch, do you
instantly start berating yourself, saying that you’ll never be able to
achieve success because of this one minor bump in the road? If so,
you’re setting yourself up to fail. Many people are not even fully aware
of the negative self-statements they’re using on themselves so
awareness is your first step. Spend a few days simply listening to those
voices so that you can get a clearer picture of what they are saying.
Clear Away Any Limiting Beliefs
Second, you need to clear away any limiting beliefs. This could be a
belief that you are just not capable of sticking with a diet or that you
can’t give full effort in your workouts because you’re just not
athletic enough.
Ask yourself what proof you have to confirm these statements. Are there any solid facts that back up these beliefs?
If you take some time and really assess how you came to believe these
things, you may just see that your reasons are not at all based around
realty. This simple realization on its own can work wonders for
improving your self-beliefs.
Formulate A List Of Self-Affirmations
Finally, the last step to improve your attitude is to formulate a list
of self-affirmations. This is where you come up with a list that states
positive things about yourself and your abilities. This could expand
outwards to your career, personal life, or any other areas that you feel
you excel at.
Healthy Spring Salads That Will Shed Weight Quickly
As the temperature begins to warm up, it’s important that you think
about what you can do to lighten up your diet, slashing the calories so
you can get a jump on the summer fat loss process. By beginning now that
it’s spring, you can ensure that you have plenty of time to reach your
goal weight before you have to sport a tiny bathing suit on the beach.
Salads are a great addition to your diet and will help to bring the
total calorie count down while boosting your nutrition. The key with
salads is to make sure that you are adding enough healthy fats into the
dish since they are typically lower in carbohydrates so that the meal
sustains you for the hours to come.
Let’s look at a few healthy recipes to consider.
Broccoli Salad
1 cup sliced broccoli
3 tbsp. fat-free mayonnaise
2 tbsp. vinegar
2-3 tbsp. sugar substitute
1 tbsp. sunflower seeds
1 tbsp. slivered almonds
1 tbsp. dried cranberries
Slice broccoli up into tiny bite sized pieces. In a small bowl, mix
together the fat free mayonnaise, vinegar, as well as sugar substitute.
Drizzle over top of the broccoli and then top with sunflower seeds,
almonds, and cranberries.
Oriental Tangy Salad
1 cup cabbage/coleslaw mix
½ cup bean sprouts
¼ cup sliced snow peas
2 tbsp. olive oil
2 tbsp. vinegar
1 tbsp. sweetener
1 tbsp. poppy seeds
2 tbsp. finely chopped walnuts
Toss the cabbage, snow peas, and bean sprouts together. In a bowl,
combine the oil, vinegar, and sweetener, and then drizzle over salad.
Toss and then top with poppy seeds and walnuts.
Spinach Strawberry Salad
2 cups spinach leaves
½ cup sliced strawberries
2 tbsp. slivered almonds
2 tbsp. olive oil
1 tbsp. vinegar
1 tbsp. sugar substitute
1 tbsp. orange juice
Toss the spinach leaves and sliced strawberries together. Combine the
olive oil, vinegar, sugar substitute, and orange juice in a bowl and
drizzle over spinach. Top with almonds. Note you can also add a few
grilled shrimps to this salad for protein as well.
Apple-Chicken Salad
1 grilled chicken breast, sliced
2 tbsp. dried cranberries
1 tbsp. slivered almonds
½ cup green apple, cut into small cubes
1 cup spinach
1 cup iceberg lettuce
low-calorie raspberry vinaigrette
Grill the chicken breast on the grill and cut into bite sized pieces.
Slice the apple and then toss together the spinach, lettuce, apple,
cranberries, almonds, and chicken. Drizzle with the vinaigrette and
then serve.
The next time you’re on a mission to find something light to serve up
for one of your meals, consider any of these salads. The great thing
about salads is that they’re relatively quick to prepare and can easily
be transported to work as well if you need something for your midday
meal.
Pair any of these with a piece of fruit for dessert and you’ll be all set to enjoy great tasting food without the calories.
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