Now is the time to get control of your own weight and health.
Here is where you can see The World’s Fattest Countries.
Weight Loss
11
Sep 09
Weight yourself only once per week
Weight yourself only once per week:
- Weight yourself once per week and at the same time of day.
- Also, measure yourself and record it somewhere that you will have easy access to watch your progress. If you like spreadsheets here is one you can use: Weight loss Spreadsheet
- Now all you need to do is be consistent with your weekly measurements
- Performance that is measured and shared with someone else builds in accountability.
- With accountability you will have one more reason to reach your goal.
Take the next step, measure your own performance and find an accountability partner, you will thank yourself for doing this.
2
Sep 09
Healthy Weight Loss Tips – Part 29
Plan your meals in advance:
- Once you know just how many calories you need to eat in a day, you can easily plan out your meals and snacks throughout the day or better yet for a whole week in advance. Once you have a plan in place you can start changing your plan weekly so you can have some variety in your diet.
- The hardest part will be starting. But once you finish your first meal plan, your momentum you have created will propel you to success.
- As Dave Ramsey says when it comes to budgeting your money, you need to know beforehand just were each of your dollars are going to go. Then you will have success budgeting. You also need to review your budget weekly to make sure you are on track.
- You need to do the same thing with your food. Which by the way might even help in your financial budget. I don’t like you should follow Dave’s Bean’s and Rice diet, you should get more variety and more vegetables in your meal plans.
- By planning weekly, you can also shop weekly for the specific items you will need for the week and have fewer item spoil on you.
- Here is a weekly meal plan for you to get started, there are many more forms like this one, just find one that works best for you and your family.
25
Aug 09
Healthy Weight Loss Tips – Part 25
Read labels on packages for ingredients in your foods:
Start reading labels of the foods you have in your house. You need to know what is in the food you are eating. Once you start reading labels, I suggest that you write down all the ingredients that you don’t understand and look them up on the internet, try Wikipedia, to see what they actually are used for in your food. You should come out of this exercise in food education more enlightened.
After finding out what is in the food you are currently eating, you can have a better understanding of what you are putting in your body. Then you can decide if what you are currently eating is something you can live with or if you would like to find an alternative.
In the United States, we are in a time where National Healthcare Insurance is being debated right now. If it does come to fruition, there will probably be big incentives to stay healthy. Now is the time to make sure you are on a path to wellness and vitality, you won’t regret your decision. Change happens one step at a time, now is the time for you to make a positive change for the betterment of your own health.
You shouldn’t wait until you don’t have a choice but to change your eating habits. Do it now.
19
Aug 09
Healthy Weight Loss Tips – Part 24
Weight loss doesn’t happen overnight, give your plan time.
If you try and lose more than 2lbs. per week, you could be setting yourself up for failure. It is possible within the first week or two to lose more than that, but don’t expect that as the norm for the rest of your planned weight loss. Find a picture of someone that matches your body shape and weight loss objective. Keep that picture somewhere that you will see everyday. This will serve as a positive motivating factor for your weight loss. Also, calculate a specific day that you will reach this goal buy subtracting your weekly weight loss goal (1-2lbs.) from your current weight and post that with your picture.
Nothing can stop you from reaching your objective, once you have made up your mind to achieve it.
Everybody needs some motivation!!! Click here to view more details
18
Aug 09
Healthy Weight Loss Tips – Part 23
Avoid eating processed breakfast cereals.
Cereal can be high in sugar which can make you crash later in the day. Look out for the following: sucrose, corn sweeteners, dextrose, aspartame, Splenda, invert sugar. Cold cereal was first introduced in the mid 1800’s by a physician John Harvey Kellogg to form as a substitute for meat. It was his religious beliefs as a seventh-day adventist that form his opinion that we all need to eat a meatless diet. Because it was his opinion that meat caused many health problems. Not that he was wrong, but most diets are based on someone’s opinion and not based on facts. Every person has a different dietary need for macro-nutrients (carbohydrates, proteins and fats).
Getting back to the subject of breakfast, eat oatmeal or cream of wheat (not the instant kind), muesli. Sweeten them with fresh fruit or Stevia instead of artificial sweeteners and sugar. Better yet, make an egg-white omelet with vegetables, accompanied by a little fruit!
Breakfast is an important meal of the day and will give you the energy you need to get through your morning.
17
Aug 09
Healthy Weight Loss Tips – Part 22
Eat healthier snacks.
- Fruit
- Veggies and Dip
- Popcorn
- Pita pizzas
- Trail Mix
- Fiber bars
- Dried fruit
- Yogurt with fresh fruit and granola
- Baked potato
- Protein Shake
11
Aug 09
Healthy Weight Loss Tips – Part 19
All carbohydrates are not created equal.
There are 3 main types of carbohydrates:
- Starches
- Sugar
- Fiber
Starches include the following:
- Vegetables like potatoes, corn and peas
-
Grains, which can be whole grains (the best source for grains) or refined grains (the most widely available and used grain source in the USA.)
- Oats, rice, barley, spelt, rye
- Wheat – the most used in the USA
- Oats, rice, barley, spelt, rye
Sugars include the following:
- Naturally occurring sugars like milk, honey, fruits
- Added sugars such as high fructose corn syrup, which are added while foods are being processed.
- People with diabetes need to watch were their carbohydrates are coming from to keep their blood sugar levels consistent.
Fiber includes the following: (You should eat at a minimum 20-25 grams of fiber a day.)
- Whole grains: from whole grain breads, cereal and pasta
- Fruits and vegetables: Avocados, tomatoes, artichokes, lima beans, green peas, garbanzo beans
- Nuts: Walnuts, Almonds, Cashews, Pecans, Brazil nuts, Macadamia nuts (Make sure to eat a variety and make sure you don’t over eat.)
- Beans and legumes: Adzuki beans, Anasazi beans, Black beans, Black-eyed peas, Chickpeas, Edamame, Fava beans, Lentils, Lima beans and soy nuts.
Limit your diet to natural sources of carbohydrates and make sure not to over eat your carbohydrates, especially the sugars. One big thing that everybody should be doing is reading the labels of the foods you purchase in the grocery store. You’ll be surprised at what has sugars added to it and how much.
24
Jul 09
Healthy Weight Loss Tips – Part 8
Lose weight slowly.
1 to 2 ½(at most) pounds per week is about right. Losing weight faster than that will result in a loss of muscle tissue. Muscle tissue is the most metabolically active tissue in the body, and it actually helps you burn calories. Some people will loose more weight in the first week, some can loose 10-12 pounds, most of which is do to the changes they are making in their diet and/or fluid loss. As I have said in a previous post don’t be discouraged if your scale is not showing pounds lost. Be more focused on your bodyfat percentage. As people become more active and change their diets to make more healthy choices, you may actually gain some weight, because you are adding to your lean body mass. Stay focused on your end result, more on this later.