May 4th, 2013
My grandmother used to say that a good breakfast give you the perfect start to your day. Many people tend to skip it because they want to reduce their food intake and lose weight. But speaking from experience I can say that people who successfully lose weight are the ones that take time for breakfast. Starting the day with a healthy breakfast will decrease a desire for late night eating and help you control the urge to nibble or eat too much for lunch.
For breakfast avoid foods high in fat, sugar and salt and rather include nutritious foods such as wholegrain breads and cereals, fruits, low-fat dairy, nuts and seeds.
Dear Reader, make a balanced breakfast a habit in your life and home! Wishing you a rosy day!
Over 77 ideas for simple, quick breakfast recipes: http://www.amazon.com/Healthy-Breakfast-Recipes-Alissa-Carter/dp/146357410X
May 3rd, 2013
“To have a healthy balanced life, you have to have happy calories,” says Self magazine editor-in-chief Lucy Danziger.
“A promise of a treat after a hard week can help many dieters stay motivated and on track.”
Cheat day – the best day of the week!
Dear Reader, I wish you a rainbow weekend ahead!
Source: ABS News
May 3rd, 2013
“If you’re new to fitness, don’t complicate your journey by introducing too many elements at once. Take it one step at a time. You don’t need to change your eating, run 5 miles a day, do Turbo everyday, get a nutritionist, a dietician, a massage therapist, a personal trainer, boxing coach, the list goes on and on. Pick two to three things and start there. Build your Fit Life on a strong foundation and it’ll support you for a lifetime.” – Chalene Johnson
Beginning a weight loss journey can be confusing and hard, especially for those who are just starting out with weight loss program. The problem is, as I see it, that many people try to change too much, too fast. Not realizing that successful weight loss is a long-term process and a challenge. What you need to do is to make a plan that is right for you and then get off on the right foot as you begin. The most difficult part is certainly changing your eating habits for the long term, but this is the only way to successful weight loss.
Sticking to a weight-loss program is very difficult and requires a lot of sacrifice on your part. You will have to change the way you eat and start exercising every day. So remain POSITIVE because negative thinking may turn into your biggest enemy when you’re trying to lose weight. And the second thing is surround yourself with a good support system. You don’t need doubters, skeptics and haters. What you need is friends who will cheer you up and be there for you in the time of need. People you can turn to when you feel like quitting and slipping.
May 1st, 2013
Jada says her diet includes protein-rich foods like grilled chicken or fish and apples with peanut butter. This helps her muscles maintain a great shape. She consumes more low GI foods to ensure that her blood sugar levels are maintained at the ideal range and helps keep the fat cells at bay. Her exercise routine includes both intensive cardio exercises as well as weight training to keep her fit and in shape always. She typically works out two times a day using cardio exercises in the morning, and weight training in the evening. She warms up for about 5 minutes then do sprint intervals of 1 minute then followed with recovery phases. She does compound movements like squats, lunges, lateral pull downs, bench press, rows and curls.
“Push-ups are my favorite exercise for my arms. You may need to start on your knees to get in 3 sets of 10. Try to work to getting off of your knees and doing as many push-ups as possible a day until your arms look the way YOU want. Try different arm positions as well, hands in a triangle with nose to the middle of it for triceps, arms wide hands turned out for chest, and then the good ol’ classic push-up. No gym necessary.
Remember, beauty is all about how you feel about YOU, no matter color, shape or size. Here’s to our health and our unique beauty!”
Source: Welcome to WeightFan
Happy Hump Day!
April 30th, 2013
“Consuming too few calories leads to increased appetite and low satiety as your body prevents starvation. You will find it hard to implement your healthy eating goals when you’re feeling hungry and dissatisfied. And you will suffer from cravings, ultimately causing you to fall into under-eating and over-eating cycles.
Your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to drop calorie-burning muscle rather than fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and ever-battling your weight.
Create an eating plan to control your calories and make sure you’re eating balanced meals and snacks. A consistent eating pattern will control your energy level, appetite, cravings, blood glucose and insulin levels. Plus–eating regular meals and snacks help you practice portion control and fuel your resting metabolism!” – By Hana A. Feeney, MS, RD, CSSD
Fuel and nourish your body with high-quality, nutrient-dense foods to lose weight in a healthy way. Start your day with a well-balanced breakfast that includes lean protein, grains, vegetables or fruit. High-quality protein at breakfast will help control your appetite all day.
Have a very rosy day!
April 29th, 2013
A gentle reminder….
What is healthy weight loss?
It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. – Centers for Disease Control
It’s the beginning of a new week. I hope you had a great weekend and that your week is off to a good start. Keep yourself on track with weight loss….Eat smart, don’t skip workouts, drink lots of water and avoid stress. Staying on track is the most difficult part of losing weight, therefore find ways to keep yourself motivated. It will help your weight loss to stay on course. YOU CAN DO IT!
April 28th, 2013
Just a gentle reminder…. pay attention to what you’re eating and the quantity you’re eating at the weekend so you won’t ruin all the hard work you did during the week.
Dietitian, Juliette Kellow says cook yourself – and everyone else – thin. Don’t feel you have to make fatty or sugary dishes to impress friends when they come around for dinner. Stick to the same low-fat ingredients and cooking methods as you normally would. A tomato and buffalo mozzarella salad to start with followed by griddled spicy tuna steaks with steamed veg, finished with summer pudding are guaranteed to impress just as much as a calorie-laden menu.
Wishing you a sparkling Sunday!
April 25th, 2013
Discipline is like a muscle. Train it daily and you’ll become stronger with it. Neglect to train, and it will atrophy — and the weight may pile back on. Self-discipline involves training yourself with new actions, habits, thoughts and words. Author Steve Pavlina says self-discipline has five pillars: acceptance, willpower, hard work, industry and persistence. Acceptance means you have a grip on reality and you don’t diminish the magnitude of your weight issue or the extent of your unhealthy habits. Willpower is the strength to carry out your desires. It says, “I will work out five days this week and will not eat junk food,” for example, and gives you the resolve to follow through. The hard work in weight loss is doing the work you have the most resistance to. Being industrious simply means getting the nuts and bolts of your program taken care of.
Read more: http://www.livestrong.com/article/337928-self-discipline-for-weight-loss/#ixzz2RVSY6vQ7
April 25th, 2013
“A year from now, you’ll wish you started today”.
My dear Readers, if you’re overweight and unhappy stop waiting for perfect conditions to start your weight-loss journey, because the truth is, if you always wait for that perfect day or moment, you will never get anything done. By putting off your dreams and goals until “I have more time” or “Next Monday” you’ll only waste away more precious days and still remain unhappy. If you don’t know were to start I suggest to begin with setting realistic goals, and keep them short-term. Then find an exercise program that works for you. When you like what you’re doing, you’ll be more likely to stick to it and work hard at it. Be prepared for setbacks. It is common to experience weight-loss setbacks. There are going to be times when you eat way too much pizza or skip workouts. The most important thing is to anticipate these days, move on from them, and get back on track. Remember, falling off the band wagon makes you easy to feel sorry for yourself and want to just give up, but don’t. You don’t want to go back to the beginning!
Make small step TODAY and don’t wait until next week, next year or someday. Weight-loss journey won’t be fast or easy, but it is going to be worth it!
Have a great day!
April 24th, 2013
“Do NOT listen to the nasty little voice that pops into your head and tells you you’re not good enough, strong enough or worthy enough to live the AMAZING life you were meant to live!! The creeping voice of self-doubt kills success, and can bring even a giant to its knees. Think you are the ONLY one that is visited by the nasty little voice of self-doubt? Think again! EVERYONE, no matter how self-assured you think they may be, hears that little voice in their head now and then, especially during times of self-growth! The TRICK is to turn OFF that voice, shut it DOWN, kick it to the curb and simply begin to BELIEVE! Only YOU are in charge of how you feel. Only YOU can choose to move PAST the self-doubt and move toward a BETTER tomorrow. TODAY is the day to REMOVE the voice of insecurity and REPLACE it with a voice of REASON that tells you CAN, you WILL and you ARE worthy and able of becoming the YOU that you were MEANT to be!” – Shannon Dey
Wishing you a very happy day!