Guilty of overeating during the holidays? Here are 20 simple ways to beat weight gain.
1. Drink water. People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal.
2. Set realistic goals. One or two pounds a week maximum is doable. Top weight-loss programs advocate stopping after the first 10 pounds and maintaining that loss for about six months before trying to lose any more.
3. Build in splurges. If you allow yourself to eat whatever you want for 2 meals out of every 21, you won't inflict enough damage to subvert your weight loss. And you'll feel less deprived.
4. Count to 10. Studies suggest that the average craving lasts only about 10 minutes. So before caving in to your urge, set your mental timer for a 10-minute time-out. Use the time to tackle an item on your to-do list; choose one that will give you a sense of accomplishment -- and get you out of the kitchen.
5. Eat more often. People who have kept their weight off for more than a few years tend to eat an average of five times a day. Light, frequent meals curb your appetite, boost your energy, improve your mood and even speed your metabolism, since the process of digestion itself burns calories.
6. Make weekly resolutions. Don't try to overhaul your diet overnight. If you make too many changes at once, chances are you'll get frustrated and throw in the towel. Instead, make one change, such as eating at least one piece of fruit daily, every week.
7. Start with 10%. People who start by focusing on achieving just 10% of their long-range weight-loss goal may have the best chance of ultimate success. Losing those first pounds yields the biggest health gains, too, since belly fat is usually the first to come off and is the most dangerous.
8. Spike your meals with salsa. This spicy condiment can stand in for mayo to deliver plenty of flavor without the fat. Mix it with a bit of low-fat yogurt to make tuna salad. Spread it on a veggie burger, or serve it with chicken or fish.
9. Take one-third off. When you eat dinner out, reduce the temptation to clean your plate by setting aside one-third of your meal. Ask the server for a doggie bag, and take it home for lunch the next day. Try serving yourself one-third less at home too. This simple tactic could subtract more than 500 calories a day.
10. Go easy on the alcohol. Remember that alcohol is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are creamy cocktails, such as brandy alexanders and mudslides -- equivalent to drinking a rich dessert. The bottom line: If you're trying to lose weight, stick with water.
11. Write notes to yourself. To help you stay on track, post notes to yourself on the fridge and the pantry. Put up a little stop sign or make tags with questions like "Do you want this food enough to wear it?" and "Are the calories worth the consequences?"
12. Stay away from sodas. Soft drinks are a major source of empty calories in the American diet. We drink twice as much soda as milk and nearly six times more soda than fruit juice. But fluids don't satisfy your appetite as well as solids. A study at Purdue University found that when people were fed 450 calories daily as jelly beans or as soda, the soda drinkers gained a significant amount of weight, but the jelly-bean eaters compensated for the extra calories by cutting back on other food. So if you crave something sweet, you're better off chewing it than gulping it. If you're truly thirsty, reach for water or unsweetened iced tea instead of soda.
13. Don't just eat -- dine. Eating on the run or in front of the tube invites mindless munching. Instead, set the table every time you eat. Make a conscious choice to sit down and savor every bite. Placing a portion of chips on your best china helps focus your attention so you don't eat the whole bag.
14. Up your protein (a little). Research suggests that protein prolongs the feeling of fullness better than carbohydrates or fats do. Studies in Scotland, Denmark, Sweden and England found that people who ate a high-protein breakfast or lunch were less hungry at their next meal. Protein also requires a few more calories to digest. Just don't go overboard. Stick to low-fat protein sources like low-fat yogurt or cottage cheese, low-fat soy drinks or snacks, or thinly sliced turkey breast.
15. Learn how to measure. It's easy to misjudge portion sizes. Pull out the measuring spoons and cups, especially for full-fat salad dressings, dairy foods and mayo.
16. Make smart substitutions. Look for nutritious low-calorie alternatives to sugary, high-fat treats. Try frozen grapes instead of candy. Use air-popped popcorn instead of oil-popped. Dip fresh strawberries in fat-free fudge sauce for a sensuous chocolaty treat.
17. Have a "party plan." When attending a party, offer to bring a plate. Arriving armed with chopped fresh veggies and a low-fat dip -- or any other low-calorie snack -- ensures that you'll have something to snack on without feeling guilty.
18. Think positively. Experts note that low self-esteem is a major cause of overeating. Train yourself to focus on your best points rather than your weak spots. Buy clothes that fit and flatter you at your current weight. Update your hairstyle and get a makeup consultation so you feel attractive today.
19. Give yourself a break. No one says you have to reach your goal without making mistakes along the way. Tell yourself you can succeed in losing weight by taking things one step at a time and starting fresh whenever you slip up. If you overeat one night, just get back on track in the morning by focusing on what's worked for you in the past.
20. Relax! Some people binge when they're stressed. A Yale University study found that women who secreted the most cortisol (a hormone released during stress) ate the most high-fat food after stress. The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation -- just what you don't need. If stress has a stronghold on your life, try learning yoga, meditation, or simple breathing exercises.
Get your diet started off by visiting my diet supplement review website
Monday, December 15, 2008
Thursday, October 16, 2008
5 Ways To Lose 10 Pounds In 15 Minutes
Hopefully you understood the impossibility of this article delivering what the title promises...
"Five Ways To Lose Ten Pounds In Fifteen Minutes"... Oh, if only! We could all be three sizes smaller in an hour!
You will be surprised to find out how many people are actually looking for a fast weight loss program. Why fast? Because most of us are impatient. Hectic is a key word in our daily lives. We want results now, we want to notice the change right away, but most importantly, we don't want to do any hard work to achieve those results.
At the risk of stereotyping the general population, you tend to eat what you want all year round, choose TV over exercising and deceive ourselves with the pipe dream about how next week (or month/year) you are going to start a healthy lifestyle. Then, hey, don't look now but what's that creeping up? (And I mean besides your too small undies. Tightie whities, indeed.)
It's TIME. And it's baring down on you hard.
Suddenly it's just 2 weeks left before you have to go to a Christmas party or that summer is coming up and you want to look good in the new bikini.
Usually around this time the emails start flooding in - all of them pretty much the same "I have this event coming up in two weeks. I need to lose about 10-15 pounds. What is the fastest way to do it?"
Of course TV, the Internet and even your email inbox is full of advertisements that promise you to lose 20 pounds in two weeks. They even show you tons of pictures of fit, smiling people with perfect bodies. Just pop a magic pill 3 times a day and you will turn into a supermodel right away. Sounds good, right?
I hate to disappoint you but this is just another scam created to get your money. There is just no such thing as fast weight loss. I'll get some infuriated replies like "That can't be true! My sister lost 16 pounds in two weeks doing Low carb diet!" Well, here's another unfortunate tidbit of information. Your sis didn't lose any fat. She lost water and muscle. And now her metabolism is running at an all time low because of that muscle mass loss.
Human body is a well coordinated working mechanism. It has no idea that you have a every intention of dropping three dress sizes over the weekend by doing some new fad diet. But when you start this fad diet and your body catches on to what you are doing it thinks you are starving and tries to be loyal and save you. Your zeroes in on survival instead of allowing you to lose weight fast. As a result your metabolism slows down to conserve the energy. As soon as you start eating normal -and you will because those fad diet rules are just too outrageous to stick to very long- you'll gain all of your weight back that you managed to lose and some extra pounds in addition to that. Congratulations.
Fast weight loss is simply followed by fast weight gain. Always. No exceptions. In addition to that when you lose weight too fast, your skin does not have enough time to shrink, it will become loose. So now, not only are you still overweight, you also been rewarded for your efforts with lots of saggy jiggle on any given spot, at any given time. The hits just keep on comin', don't they?
The right amount of weight that the average person can lose in one week by eating correctly and doing exercises is around 2-3 pounds. That is a healthy, safe, effective amount to lose. Only that way you can get long lasting results. I know it is not as fast as many people would like to lose weight, but think about how long it took you to acquire those love handles. I'd bet the farm you didn't gain 20 pounds in two weeks. And it is just as unlikely your body will allow you to lose 20 pounds in two weeks. Sorry!
Just try to eat right and work out. Be consistent. Make one little step at a time and you'll be surprised how far you can actually go.
The author, Dara Torrin, is a weight loss a research specialist who has lost 65 lbs over 5 years ago and has KEPT IT OFF.
To kick-start her dieting efforts Dara used her research skills to find out if there were any legitimate supplements out there to aid in getting off to a positive start. In the process she uncovered the secrets identifying quality hoodia products that really work.
Find out more by visiting her research website: weightzover
"Five Ways To Lose Ten Pounds In Fifteen Minutes"... Oh, if only! We could all be three sizes smaller in an hour!
You will be surprised to find out how many people are actually looking for a fast weight loss program. Why fast? Because most of us are impatient. Hectic is a key word in our daily lives. We want results now, we want to notice the change right away, but most importantly, we don't want to do any hard work to achieve those results.
At the risk of stereotyping the general population, you tend to eat what you want all year round, choose TV over exercising and deceive ourselves with the pipe dream about how next week (or month/year) you are going to start a healthy lifestyle. Then, hey, don't look now but what's that creeping up? (And I mean besides your too small undies. Tightie whities, indeed.)
It's TIME. And it's baring down on you hard.
Suddenly it's just 2 weeks left before you have to go to a Christmas party or that summer is coming up and you want to look good in the new bikini.
Usually around this time the emails start flooding in - all of them pretty much the same "I have this event coming up in two weeks. I need to lose about 10-15 pounds. What is the fastest way to do it?"
Of course TV, the Internet and even your email inbox is full of advertisements that promise you to lose 20 pounds in two weeks. They even show you tons of pictures of fit, smiling people with perfect bodies. Just pop a magic pill 3 times a day and you will turn into a supermodel right away. Sounds good, right?
I hate to disappoint you but this is just another scam created to get your money. There is just no such thing as fast weight loss. I'll get some infuriated replies like "That can't be true! My sister lost 16 pounds in two weeks doing Low carb diet!" Well, here's another unfortunate tidbit of information. Your sis didn't lose any fat. She lost water and muscle. And now her metabolism is running at an all time low because of that muscle mass loss.
Human body is a well coordinated working mechanism. It has no idea that you have a every intention of dropping three dress sizes over the weekend by doing some new fad diet. But when you start this fad diet and your body catches on to what you are doing it thinks you are starving and tries to be loyal and save you. Your zeroes in on survival instead of allowing you to lose weight fast. As a result your metabolism slows down to conserve the energy. As soon as you start eating normal -and you will because those fad diet rules are just too outrageous to stick to very long- you'll gain all of your weight back that you managed to lose and some extra pounds in addition to that. Congratulations.
Fast weight loss is simply followed by fast weight gain. Always. No exceptions. In addition to that when you lose weight too fast, your skin does not have enough time to shrink, it will become loose. So now, not only are you still overweight, you also been rewarded for your efforts with lots of saggy jiggle on any given spot, at any given time. The hits just keep on comin', don't they?
The right amount of weight that the average person can lose in one week by eating correctly and doing exercises is around 2-3 pounds. That is a healthy, safe, effective amount to lose. Only that way you can get long lasting results. I know it is not as fast as many people would like to lose weight, but think about how long it took you to acquire those love handles. I'd bet the farm you didn't gain 20 pounds in two weeks. And it is just as unlikely your body will allow you to lose 20 pounds in two weeks. Sorry!
Just try to eat right and work out. Be consistent. Make one little step at a time and you'll be surprised how far you can actually go.
The author, Dara Torrin, is a weight loss a research specialist who has lost 65 lbs over 5 years ago and has KEPT IT OFF.
To kick-start her dieting efforts Dara used her research skills to find out if there were any legitimate supplements out there to aid in getting off to a positive start. In the process she uncovered the secrets identifying quality hoodia products that really work.
Find out more by visiting her research website: weightzover
Colon Cleansing for Weight Loss
A bowel flushing it typically touted as a great way to lower toxin levels and prevent constipation problems—but few would believe that there is a connection between a good colon cleanse and weight loss. After all, how much weight could possibly be lost during a colon cleansing—1, possibly 2 pounds? The simple fact is that almost no one is aware of just how much waste and undigested food accumulates within the bowels as the years pass. But, depending upon dietary and exercise habits, the pounds can add up quickly making the colon a permanent toxic waste dump within your body.
The reason that weight loss and the use of colon cleansers are related is indeed because feces and undigested food become compacted in the bowels. Sheets of this waste first cling to the walls of the colon and large intestines and then dry. Additional bowel movements then help to compress these sheets of feces due to the pressure produced during the evacuation of stool. Over the years and without a regular but periodic colon cleanse, this compacted waste can start to add up to several pounds.
Elvis Presley died of a drug overdose and doctors made a very surprising discovery when performing the autopsy—the colon weighed close to 60 pounds! What makes this even more disturbing is that the average human colon weighs around 4 pounds. Now the information on this site is well-researched and we certainly do not want to claim that using colon cleansing products can help anyone lose over 50 pounds of weight. In fact, the average American has roughly 10-15 pounds of concentrated feces and undigested food in their bowels.
In truth, doctors have a hard time determining just how much feces may accumulate along the walls of the gastrointestinal tract. This is because there is typically around 6 undigested meals in the colon at any given time which is not necessarily compacted and attached to the walls. Thus, without dissecting the colon and separating the concentrated waste along the walls from the undigested food in the colon itself, there really is no way of getting a precise figure. This is why scientists give an estimate of 10-15 pounds rather than proving one single number and eliminating confusion and the appearance of misleading information.
What is certain, however, is that the accumulation of compacted waste along the walls of the gastrointestinal tract adds up to several pounds of unneeded toxic weight. Colon cleansing products can be used to remove this concentrated waste and help you lose those last few pounds that just never seem to disappear no matter how much you diet and exercise.
It typically takes a week to ten days for a colon cleansing to remove the layers of feces.
A colon cleanse program such as DrFloras Colon Cleanse is a mild yet effective reparation that's tough on plaque build up, but soft on your body. It scrubs away at the accumulated buildup, till it's loose enough to be purged out of the body. When a person expels several pounds of fecal matter over a course of 15 days or so, he might be amazed to find that he is losing weight. As the fecal matter is flushed out, he'll notice he's feeling noticeably lighter.
However you decide to shed those “toxic pounds”, the fact remains that the link between a colon cleanse and weight loss is very real and will also provide a number of additional health benefits in the process.
The reason that weight loss and the use of colon cleansers are related is indeed because feces and undigested food become compacted in the bowels. Sheets of this waste first cling to the walls of the colon and large intestines and then dry. Additional bowel movements then help to compress these sheets of feces due to the pressure produced during the evacuation of stool. Over the years and without a regular but periodic colon cleanse, this compacted waste can start to add up to several pounds.
Elvis Presley died of a drug overdose and doctors made a very surprising discovery when performing the autopsy—the colon weighed close to 60 pounds! What makes this even more disturbing is that the average human colon weighs around 4 pounds. Now the information on this site is well-researched and we certainly do not want to claim that using colon cleansing products can help anyone lose over 50 pounds of weight. In fact, the average American has roughly 10-15 pounds of concentrated feces and undigested food in their bowels.
In truth, doctors have a hard time determining just how much feces may accumulate along the walls of the gastrointestinal tract. This is because there is typically around 6 undigested meals in the colon at any given time which is not necessarily compacted and attached to the walls. Thus, without dissecting the colon and separating the concentrated waste along the walls from the undigested food in the colon itself, there really is no way of getting a precise figure. This is why scientists give an estimate of 10-15 pounds rather than proving one single number and eliminating confusion and the appearance of misleading information.
What is certain, however, is that the accumulation of compacted waste along the walls of the gastrointestinal tract adds up to several pounds of unneeded toxic weight. Colon cleansing products can be used to remove this concentrated waste and help you lose those last few pounds that just never seem to disappear no matter how much you diet and exercise.
It typically takes a week to ten days for a colon cleansing to remove the layers of feces.
A colon cleanse program such as DrFloras Colon Cleanse is a mild yet effective reparation that's tough on plaque build up, but soft on your body. It scrubs away at the accumulated buildup, till it's loose enough to be purged out of the body. When a person expels several pounds of fecal matter over a course of 15 days or so, he might be amazed to find that he is losing weight. As the fecal matter is flushed out, he'll notice he's feeling noticeably lighter.
However you decide to shed those “toxic pounds”, the fact remains that the link between a colon cleanse and weight loss is very real and will also provide a number of additional health benefits in the process.
Fucoxanthin Looks To Be The Next Big Diet Supplement For 2009
After years of grueling research and development, the scientific community has announced the discovery of an astounding compound that has been shown in rigorous clinical studies to accelerate and promote the loss of stubborn fat in the abdominal region. This amazing new compound is found in marine plant life and is called fucoxanthin.
Fucoxanthin is an all natural ingredient that is found in edible seaweed, most specifically in brown seaweed such as wakama (Undaria pinnatifida) and hijiki (Hijikia fusiformis), which are commonly used in Asian cuisine. There has been much epidemiological data from Japan (whose culture is infamous for their longevity, typically trim bodies, and vibrant health) that suggests that brown seaweed consumption yields spectacular health benefits. Fucoxanthin is actually an isolated carotenoid of brown seaweed (which protects cells and tissues from detrimental free radicals). Fucoxanthin is the force behind the brown color of the seaweed; its special pigmentation keeps the seaweed from being destroyed by the sun while it floats on the ocean 's surface.
Scientists believe that fucoxanthin works by regulating the protein UCP1 (uncoupling protein 1). UCP1 controls the amount of fat that is stored up in the body and also regulates the activity of a prominent gene that is responsible for sustaining the body 's temperature. UCP1 is found in white adipose tissue, (which is actually a repulsive yellowish colored fat), also called visceral fat. Visceral fat is usually a culprit of the dreaded "middle-age spread", with its tell-tale fat surrounding the abdominal regions and encasing the body 's internal organs, which has been shown in a vast number of studies to aid in the development of both diabetes and heart disease. Unfortunately, visceral fat is inclined to attract toxins, leads to inflammation, and is extremely harmful to the overall hormonal well-being of the body.
Researchers believe that fucoxanthin possesses very powerful thermogenic (fat burning) elements. Thermogenesis can best be defined as a process by which the human body creates internal heat, which triggers an increase in the overall metabolic rate, thereby requiring the use of stores of energy in the way of fat reserves. Fucoxanthin-induced thermogenesis elevates the body 's temperature, making it a fat (and calorie) burning boiler room. The effect is like turning up the furnace, the more fuel you use, the emptier the tank becomes; in this instance, the faster the weight falls off! You can apply the same science to animals that hibernate in the winter, such as the bear. The bear has fat stores built up that its body relies on during the winter to stay alive, and to keep it from fatally freezing!
Another factor that makes fucoxanthin an important new development for weight loss is that the metabolic boost that is associated with this all-natural ingredient does not stimulate the delicate central nervous system ; a side effect of many popular weight loss formulations. Fucoxanthin has been found safe to use with no side effects, other than rapid weight loss.
Those who have used fucoxanthin in a weight loss formulation or supplement have reported losing as much as ten percent of their body weight. Those users also reported suppression in appetite and an increased level of energy while taking fucoxanthin.
In addition to its remarkable assistance in the battle of the belly bulge, fucoxanthin has also been found to decrease blood glucose and insulin levels. Scientists believe that this diabetes-inhibiting effect occurs because fucoxanthin promotes the replication of DHA, which is the same omega-3 fatty acid that is found in beneficial fish oil, and is thought to increase insulin sensitivity, improve levels of triglycerides, and reduce the bad cholesterol (LDL) in the body.
Furthermore, this powerful ingredient may have implications in the fight against cancer. Some studies have shown that fucoxanthin may have anti-tumor tendencies, which can slow down the growth of certain tumors.
Fucoxanthin is sold under the brand name Fuco Prime and can be found at Fuco Prime by Nature 's Biology.
Fucoxanthin is an all natural ingredient that is found in edible seaweed, most specifically in brown seaweed such as wakama (Undaria pinnatifida) and hijiki (Hijikia fusiformis), which are commonly used in Asian cuisine. There has been much epidemiological data from Japan (whose culture is infamous for their longevity, typically trim bodies, and vibrant health) that suggests that brown seaweed consumption yields spectacular health benefits. Fucoxanthin is actually an isolated carotenoid of brown seaweed (which protects cells and tissues from detrimental free radicals). Fucoxanthin is the force behind the brown color of the seaweed; its special pigmentation keeps the seaweed from being destroyed by the sun while it floats on the ocean 's surface.
Scientists believe that fucoxanthin works by regulating the protein UCP1 (uncoupling protein 1). UCP1 controls the amount of fat that is stored up in the body and also regulates the activity of a prominent gene that is responsible for sustaining the body 's temperature. UCP1 is found in white adipose tissue, (which is actually a repulsive yellowish colored fat), also called visceral fat. Visceral fat is usually a culprit of the dreaded "middle-age spread", with its tell-tale fat surrounding the abdominal regions and encasing the body 's internal organs, which has been shown in a vast number of studies to aid in the development of both diabetes and heart disease. Unfortunately, visceral fat is inclined to attract toxins, leads to inflammation, and is extremely harmful to the overall hormonal well-being of the body.
Researchers believe that fucoxanthin possesses very powerful thermogenic (fat burning) elements. Thermogenesis can best be defined as a process by which the human body creates internal heat, which triggers an increase in the overall metabolic rate, thereby requiring the use of stores of energy in the way of fat reserves. Fucoxanthin-induced thermogenesis elevates the body 's temperature, making it a fat (and calorie) burning boiler room. The effect is like turning up the furnace, the more fuel you use, the emptier the tank becomes; in this instance, the faster the weight falls off! You can apply the same science to animals that hibernate in the winter, such as the bear. The bear has fat stores built up that its body relies on during the winter to stay alive, and to keep it from fatally freezing!
Another factor that makes fucoxanthin an important new development for weight loss is that the metabolic boost that is associated with this all-natural ingredient does not stimulate the delicate central nervous system ; a side effect of many popular weight loss formulations. Fucoxanthin has been found safe to use with no side effects, other than rapid weight loss.
Those who have used fucoxanthin in a weight loss formulation or supplement have reported losing as much as ten percent of their body weight. Those users also reported suppression in appetite and an increased level of energy while taking fucoxanthin.
In addition to its remarkable assistance in the battle of the belly bulge, fucoxanthin has also been found to decrease blood glucose and insulin levels. Scientists believe that this diabetes-inhibiting effect occurs because fucoxanthin promotes the replication of DHA, which is the same omega-3 fatty acid that is found in beneficial fish oil, and is thought to increase insulin sensitivity, improve levels of triglycerides, and reduce the bad cholesterol (LDL) in the body.
Furthermore, this powerful ingredient may have implications in the fight against cancer. Some studies have shown that fucoxanthin may have anti-tumor tendencies, which can slow down the growth of certain tumors.
Fucoxanthin is sold under the brand name Fuco Prime and can be found at Fuco Prime by Nature 's Biology.
Fall is the perfect season for beginning a weight loss plan
Forget New Years. Autumn is the best time to begin a diet and exercise program. Think about it — the leaves are turning, the days are cooling, the kids are in school, the soup pot is begging to be filled. The bounty of fresh mountain apples makes getting your daily fruit quota easier and more delicious than ever.
It’s a recipe for success, as cited by a National Dairy Council survey in which 1,500 mothers said fall was the preferred time of year to make a go of lifestyle changes.
Fifty-three percent said a return to the regular school routine was helpful, while 41 percent said sending their children back to school freed up more “me” time. The free-form summertime was soundly put in its place when this troop of moms ranked it the second worst time to lose weight. As expected, the winter holidays came in last place.
Routines are ideal for helping people, especially moms, find time to fit in fitness, prepare healthier meals and make sure they take care of their own personal health needs. The combination of more free time, regular routines, and the beautiful fall weather is an inspiration to eat better and be more active outdoors.
Take advantage of fall crops such as pumpkins and apples for a taste treat with a nutritional boost. Consider using these foods in new ways, as well, by trying them in soups, salads, smoothies and other dishes. A quick search on the Internet should provide plenty of ideas. Also eat a little something every few hours to promote stable blood sugar levels.
Making changes to your exercise routine is also a pleasure thanks to autumn’s visual beauty and mild temperatures. Even if you have 30 minutes or less available for exercise each day, that’s fine. A brisk 10-minute walk in the morning and at night can be a manageable, beneficial and pleasurable way to work exercise into your busy day.
It’s a recipe for success, as cited by a National Dairy Council survey in which 1,500 mothers said fall was the preferred time of year to make a go of lifestyle changes.
Fifty-three percent said a return to the regular school routine was helpful, while 41 percent said sending their children back to school freed up more “me” time. The free-form summertime was soundly put in its place when this troop of moms ranked it the second worst time to lose weight. As expected, the winter holidays came in last place.
Routines are ideal for helping people, especially moms, find time to fit in fitness, prepare healthier meals and make sure they take care of their own personal health needs. The combination of more free time, regular routines, and the beautiful fall weather is an inspiration to eat better and be more active outdoors.
Take advantage of fall crops such as pumpkins and apples for a taste treat with a nutritional boost. Consider using these foods in new ways, as well, by trying them in soups, salads, smoothies and other dishes. A quick search on the Internet should provide plenty of ideas. Also eat a little something every few hours to promote stable blood sugar levels.
Making changes to your exercise routine is also a pleasure thanks to autumn’s visual beauty and mild temperatures. Even if you have 30 minutes or less available for exercise each day, that’s fine. A brisk 10-minute walk in the morning and at night can be a manageable, beneficial and pleasurable way to work exercise into your busy day.
Help For Parents of Overweight Children
Childhood Weight Strongly Influenced By Parental Environment
Parents have a huge influence over the weight of their children. For example, studies into adopted children show that genes account for only about 33 percent of a child's weight. The balance is due to environmental factors such as family eating habits. Perhaps this explains why 80 percent of children born to two obese parents become obese themselves. (By contrast, 14 percent of children born to normal-weight parents become obese.) In addition, other studies show that 80 percent of adolescents (aged 10-13 years) remain obese as adults.
How to Help Your Overweight Child
If your child is overweight, you're not alone. According to the latest US statistics, approximately 15.3 percent of children (ages 6–11) and 15.5 percent of adolescents (ages 12–19) are overweight. An additional 15 percent of children and 14.9 percent of adolescents are at risk for overweight (BMI for age between the 85th and 95th percentile). However, given the link between childhood and adult weight, and the health risks associated with overweight, it's important to help your kids maintain a normal weight and shape.
Weight Control Not Weight Loss
Except in rare cases where a child's health is in danger, a determination to be made with a doctor, the basic objective of weight control in children is just that: weight CONTROL not weight LOSS. Rather than trying to induce the child to lose weight, let height catch up with weight by maintaining a slow rate of weight gain.
Do Not Restrict Food
It's not a good idea to restrict food if your child is overweight. Restricting food can induce a binge mentality, and be detrimental to health. Associating food with pleasure or pain is never a good idea. In any case, trying to exert tight control over what children eat is a hopeless task. The correct approach is to help children to decide properly for themselves how much to eat.
Encourage Physical Activity and Exercise
Exercise is a lifetime requirement for optimum health and weight. Encouraging physical activity in childhood is a great way to engender good exercise habits that can endure into adulthood.
Take walks with your child after meals
Take up sports which the whole family can do
Teach kids how to swim and ride bikes at an early age
Don't encourage kids to watch TV and limit computer time
Set An Example
- If you are overweight,
- If you keep talking about your weight and shape,
- If you eat unhealthy foods,
- If you watch a lot of TV,
Your children are likely to follow your example.
- If your weight is healthy,
- If you eat healthy foods,
- If you take regular exercise,
Your children are likely to do the same.
Learn About Nutrition
It's not easy to cook healthy meals for your kids, or yourself, without some understanding of nutrition. True, we live in a society that is overflowing with foods, but this doesn't mean that our food is nutritious. Many women are deficient in nutrients like Vitamin B-complex and Iron, while metabolic disorders such as type 2 diabetes (a major cause of which is an unhealthy diet) are rampant. So knowing what constitutes a healthy diet can be invaluable when planning meals and snacks for your children. Lastly, understanding nutrition enables you to pass on your knowledge to your kids. I mean, lets face it - what is more important that knowing what to eat?
Practical Tips for Parents of Overweight Children
Here are a few detailed suggestions to help your kids stay healthy and maintain a normal weight.
1. Drinks - replace regular soda with plain water, or flavored water like Fruit20. Dilute fruit juices, half and half with water, encourage them to drink 2 glasses of 1 percent milk each day.
2. Use homemade soups to fill him/her up either as snacks or before meals.
3. Make salads more interesting by adding fruits like grapes, sections of mandarin orange, chunks of pineapple, sliced peaches.
4. Make fruit fun by freezing grapes, thick slices of banana and all sorts of berries. Serve berries topped with low-fat Cool Whip or dipped in a low-fat Jell-O Chocolate pudding.
5. For treats, keep a supply of low-fat ice-creams like Blue Bunny Ice Cream Bar or Cone, Skinny Cow Low-Carb Ice Cream Sandwich. Also encourage them to snack of air-popped popcorn.
6. Keep a variety of low-fat yogurt, light cheese strings, veggie sticks, like carrots, celery, peppers at the front of the refrigerator so the kids can grab them when they want a snack.
7. Keep a bowl of fresh fruit on the kitchen table where the kids can see it and reach for it without thinking. Kids tend to eat what they see!
8. Encourage them to snack on healthy carbs like whole grain cereals with low-fat milk, whole grain bread with a light spread of peanut butter and jelly, or fruit spread or fruit breads.
9. Children tend to eat what they get, so set a good example by eating right yourself. Make sure you sit at meal times and make food just part of the enjoyment of being together.
10. Make sure your child eats breakfast. Whole grain cereals, low-fat milk, yogurt and fruit is fine. Encourage your child to get his/her own breakfast from an early age and provide them with the right food so they automatically make healthy choices.
11. The same applies to snacks. Provide your kids with healthy options and limit junk food.
12. Don't use food as a reward for good behavior or don't restrict food as a punishment. For example, don't say to your child "unless you do xyz you are not getting any candy".
13. Don't force your child to eat if they are not hungry. Children's appetite vary and often during a "growing spurt" they lose their appetite. Don't worry when this happens, as soon as their growing spurt is over you will find they eat extra to make up.
14. Don't forbid any foods, simply limit them. If your kids want to go to McDonalds occasionally, fine. Just don't make it a regular occurrence.
15. Limit time spent watching TV - your own and the kids. There is overwhelming evidence that too much TV makes our kids fat!
16. Get active and have fun with your kids. Take them to the pool, play ball, go fishing, or hiking. Teach them to appreciate the outdoors by taking them camping, even if it's only overnight!
Parents have a huge influence over the weight of their children. For example, studies into adopted children show that genes account for only about 33 percent of a child's weight. The balance is due to environmental factors such as family eating habits. Perhaps this explains why 80 percent of children born to two obese parents become obese themselves. (By contrast, 14 percent of children born to normal-weight parents become obese.) In addition, other studies show that 80 percent of adolescents (aged 10-13 years) remain obese as adults.
How to Help Your Overweight Child
If your child is overweight, you're not alone. According to the latest US statistics, approximately 15.3 percent of children (ages 6–11) and 15.5 percent of adolescents (ages 12–19) are overweight. An additional 15 percent of children and 14.9 percent of adolescents are at risk for overweight (BMI for age between the 85th and 95th percentile). However, given the link between childhood and adult weight, and the health risks associated with overweight, it's important to help your kids maintain a normal weight and shape.
Weight Control Not Weight Loss
Except in rare cases where a child's health is in danger, a determination to be made with a doctor, the basic objective of weight control in children is just that: weight CONTROL not weight LOSS. Rather than trying to induce the child to lose weight, let height catch up with weight by maintaining a slow rate of weight gain.
Do Not Restrict Food
It's not a good idea to restrict food if your child is overweight. Restricting food can induce a binge mentality, and be detrimental to health. Associating food with pleasure or pain is never a good idea. In any case, trying to exert tight control over what children eat is a hopeless task. The correct approach is to help children to decide properly for themselves how much to eat.
Encourage Physical Activity and Exercise
Exercise is a lifetime requirement for optimum health and weight. Encouraging physical activity in childhood is a great way to engender good exercise habits that can endure into adulthood.
Take walks with your child after meals
Take up sports which the whole family can do
Teach kids how to swim and ride bikes at an early age
Don't encourage kids to watch TV and limit computer time
Set An Example
- If you are overweight,
- If you keep talking about your weight and shape,
- If you eat unhealthy foods,
- If you watch a lot of TV,
Your children are likely to follow your example.
- If your weight is healthy,
- If you eat healthy foods,
- If you take regular exercise,
Your children are likely to do the same.
Learn About Nutrition
It's not easy to cook healthy meals for your kids, or yourself, without some understanding of nutrition. True, we live in a society that is overflowing with foods, but this doesn't mean that our food is nutritious. Many women are deficient in nutrients like Vitamin B-complex and Iron, while metabolic disorders such as type 2 diabetes (a major cause of which is an unhealthy diet) are rampant. So knowing what constitutes a healthy diet can be invaluable when planning meals and snacks for your children. Lastly, understanding nutrition enables you to pass on your knowledge to your kids. I mean, lets face it - what is more important that knowing what to eat?
Practical Tips for Parents of Overweight Children
Here are a few detailed suggestions to help your kids stay healthy and maintain a normal weight.
1. Drinks - replace regular soda with plain water, or flavored water like Fruit20. Dilute fruit juices, half and half with water, encourage them to drink 2 glasses of 1 percent milk each day.
2. Use homemade soups to fill him/her up either as snacks or before meals.
3. Make salads more interesting by adding fruits like grapes, sections of mandarin orange, chunks of pineapple, sliced peaches.
4. Make fruit fun by freezing grapes, thick slices of banana and all sorts of berries. Serve berries topped with low-fat Cool Whip or dipped in a low-fat Jell-O Chocolate pudding.
5. For treats, keep a supply of low-fat ice-creams like Blue Bunny Ice Cream Bar or Cone, Skinny Cow Low-Carb Ice Cream Sandwich. Also encourage them to snack of air-popped popcorn.
6. Keep a variety of low-fat yogurt, light cheese strings, veggie sticks, like carrots, celery, peppers at the front of the refrigerator so the kids can grab them when they want a snack.
7. Keep a bowl of fresh fruit on the kitchen table where the kids can see it and reach for it without thinking. Kids tend to eat what they see!
8. Encourage them to snack on healthy carbs like whole grain cereals with low-fat milk, whole grain bread with a light spread of peanut butter and jelly, or fruit spread or fruit breads.
9. Children tend to eat what they get, so set a good example by eating right yourself. Make sure you sit at meal times and make food just part of the enjoyment of being together.
10. Make sure your child eats breakfast. Whole grain cereals, low-fat milk, yogurt and fruit is fine. Encourage your child to get his/her own breakfast from an early age and provide them with the right food so they automatically make healthy choices.
11. The same applies to snacks. Provide your kids with healthy options and limit junk food.
12. Don't use food as a reward for good behavior or don't restrict food as a punishment. For example, don't say to your child "unless you do xyz you are not getting any candy".
13. Don't force your child to eat if they are not hungry. Children's appetite vary and often during a "growing spurt" they lose their appetite. Don't worry when this happens, as soon as their growing spurt is over you will find they eat extra to make up.
14. Don't forbid any foods, simply limit them. If your kids want to go to McDonalds occasionally, fine. Just don't make it a regular occurrence.
15. Limit time spent watching TV - your own and the kids. There is overwhelming evidence that too much TV makes our kids fat!
16. Get active and have fun with your kids. Take them to the pool, play ball, go fishing, or hiking. Teach them to appreciate the outdoors by taking them camping, even if it's only overnight!
How to Lose Your Final 10 Pounds of Fat
Here are a few tips to help you lose those last few pounds. They may sound obvious, but you'd be amazed how many dieters fail to take these elementary steps.
Be Patient
The key to losing those last stubborn pounds is to be patient! When you have very little weight to lose it is important to stick very closely to your diet in order get results. Think in terms of losing AT MOST 1-1.5 pound a week. This means following your diet and exercise program carefully for 7-10 weeks. If you do this, even the most stubborn final pounds of fat will disappear.
Boost Your Daily Exercise
If you take regular exercise, increase your workout by 10-15 minutes each day AND change your workout routine. Changing the type of exercise you do, or the duration, gives your metabolism an extra boost and helps to burn extra calories.
Eat Regularly
Eat little and often throughout the day. This helps to maintain your metabolic rate at maximum speed. Also, it keeps your blood-sugar level stable, which is helpful in reducing appetite build-up and food cravings. Some surveys show that eating "little and often" actually reduces appetite and calorie-intake.
Think Thin!
This may sound like psycho-babble, but it's not! Our beliefs really do affect how we behave. If you believe "I can never lose my final 10 pounds", chances are you won't. This is because we behave in a way that makes our belief a reality. However, if you think "Seven weeks from now my last 10 pounds are gonna be history" you will work to make that belief a reality.
Be Patient
The key to losing those last stubborn pounds is to be patient! When you have very little weight to lose it is important to stick very closely to your diet in order get results. Think in terms of losing AT MOST 1-1.5 pound a week. This means following your diet and exercise program carefully for 7-10 weeks. If you do this, even the most stubborn final pounds of fat will disappear.
Boost Your Daily Exercise
If you take regular exercise, increase your workout by 10-15 minutes each day AND change your workout routine. Changing the type of exercise you do, or the duration, gives your metabolism an extra boost and helps to burn extra calories.
Eat Regularly
Eat little and often throughout the day. This helps to maintain your metabolic rate at maximum speed. Also, it keeps your blood-sugar level stable, which is helpful in reducing appetite build-up and food cravings. Some surveys show that eating "little and often" actually reduces appetite and calorie-intake.
Think Thin!
This may sound like psycho-babble, but it's not! Our beliefs really do affect how we behave. If you believe "I can never lose my final 10 pounds", chances are you won't. This is because we behave in a way that makes our belief a reality. However, if you think "Seven weeks from now my last 10 pounds are gonna be history" you will work to make that belief a reality.
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