Weight Loss Tips From A to Z

Here are my Weight Loss Tips From A to Z enjoy.

Weight Loss Tips From A to Z

Aim for a sensible rate of weight loss. While you may lose more at the beginning, you should lose an average of about 2 pounds (lb)/week after the first month or so.

Be honest with others about what you need them to do to support you during this journey.

Concentrate on the positive lifestyle changes that you have made and the success that you have experienced, instead of focusing on how far you have to go.

Do not believe everything that you read or hear about health and nutrition—misinformation abounds.

 

Excel at a few things, rather than overwhelming yourself by trying to do well at many things.

Forget all of your past experiences with diets and other weight-loss attempts. You have to go into this with a clear mind.

Get the resources that you need to succeed before starting, such as measuring cups and spoons, a food scale, cookbooks, subscriptions to health-centered magazines, workout clothes, exercise equipment, etc.

Have a backup plan for when the unexpected happens, because it will happen!

Ignore people who try to convince you to eat foods that you know are not good choices. Clearly set your boundaries.

Just take one day at a time. You do not need to focus on next week or next month today.

Know your own limits. If you know that you are unable to eat just one serving of ice cream, do not buy that carton of ice cream.

Look at this as a learning experience. Maybe you did not make the best choices today, but as long as you have learned something about yourself or what you could do differently in the future, it was just one day.

Make this about doing something good for yourself, instead of about something that you “have” to do.

Never let yourself fall into the “all or nothing” mindset. As long as you are doing better than you did before starting this, you are doing great!

Organize your weight-loss materials by using binders, spiral notebooks, recipe boxes, etc.

Purchase fresh fruits and vegetables at least once each week, so that you always have fresh options available.

Quit comparing yourself to others. Instead, compete with yourself to continually improve.

Reinforce your new habits every time that you reach a goal by sharing your successes with others and rewarding yourself with something other than food.

Suggest options to others for socializing, such as restaurants that you know offer healthful choices and physical activities that you would like to do.

Trim your usual portion sizes by one third. Slowly eat what you have served yourself, and then have the remaining one third only if you are still physically hungry.

Understand what impact stress and emotions have on your food choices.

Verbalize how you are feeling, instead of keeping it bottled up inside.

Work at treating yourself kindly. Wear a rubber band around your wrist, and snap it every time that you think about something disheartening about yourself.

X out time in your planner for food preparation, exercise, and relaxation.

You are ultimately responsible for how successful you are in changing your lifestyle.

Zero in on the three reasons that you most want to lose weight. Keep these reasons in the back of your mind, or write them down on a piece of paper and keep the list in front of you at all times.

 

5 simple ways you can burn 200 calories without exercising

Family dinners, those little snacks that you consume at night or the coffee that you drink with your friends are an important part of your daily life.

But, just are the things that add calories to your diet and that can seriously cause you to gain weight. If that fact worries you, but you do not have time to formally exercise, here are some ways in which you can burn 200 calories without exercising.

5 simple ways you can burn 200 calories without exercising

1: Cleaning your house

Most of the activities you can do in your house like leaning the toilet, laying your bed, sweeping and doing laundry, among other tasks, can help you burn 200 calories without exercising. It is not necessary that you become house boy or house girl, but these activities are something that you will have a forced to do and in that way you will get y our house clean and lose some weight in the process, this is a win-win situation for you, and that is why they are worth it.

2: Go to the store on foot or bicycle

It does not matter if you are going to see a friend or to buy something in the near store, go on foot or by using a bicycle, the idea here is to avoid using your car when you go a short distance.According to many health experts, you can lose around 200 calories by walking or riding a bicycle during 20-30 minutes.

3: Sing

Even if it seems bizarre, singing for an hour and a half will help you burn those horrible extra calories. The best thing is that you can do it while you shower (i love shower singing) when you’re stuck in traffic or with your friends if they go partying. 

4: Drink water with ice

The next time you are thirsty, choose to drink very cold water. That way you can accelerate your metabolism and burn around 25 calories per glass because your body uses extra energy to heat the liquid. So, 2 liters a day = 200 calories less.

5: Laugh out loud

Did they tell you a joke, did you see a funny meme on FB? Do not hold back and laugh. In addition to having fun, 10 to 15 minutes of laughter can increase your energy expenditure from 10 to 40 calories per day. That means that if you laugh for an hour and a half you will surely burn 200 calories.

Final words

These are 5 simple ways you can burn 200 calories without exercising, the idea of this article is not to tell you to stop exercising or stop your diet, the idea is to give you some ways you can use to burn extra 200 without exercising.

 

7 reasons why you’re not losing weight

Probably you have been trying to lose weight for some time now and the results have been nothing than a huge disappointment. You’re are not alone most people who try to lose weight they don’t reach their goals due to various reasons. Here are 7 reasons why you’re not losing weight.

7 reasons why you’re not losing weight

7 reasons why you’re not losing weight

  1. You’re skimping on sleep

Believe it or not, sleep can play a part in helping you get rid of those few extra pounds. When you’re not getting enough sleep, your body produces more ghrelin, the hormone that triggers feelings of hunger, which may cause you to overeat.

2.         You’re getting older

They say that the age comes with the wisdom but another part of the coin is that as you get older, your metabolic rate inevitably slows down, affecting how effectively your body burns calories and it becomes more difficult to lose weight.

3.         You’re overeating processed food

I know that in a modern era it is very difficult to escape white bread and rice but such processed foods make it even harder to cut down on your calorie intake because of their low satiety levels. These foods will not keep you full for long and will cause you to eat more than you should.

4.         You’re eating the wrong fats

Not all fats are bad, there is a good and bad fat. Milk is nutrient-rich and serves as a great source of calcium and vitamin D, but full-fat milk contains a high amount of saturated fat that’s associated with high blood cholesterol and heart disease. Like dairy products, red meat also contains unhealthy fats, so it is crucial to have them in moderation. Include more healthy fats that come from foods like avocado, fish, and nuts in your diet. Fats from these foods are way more nutritious and are lower in calories.

5.         You’re not doing the right exercises

Doing exercise is good for your health, no matter if they are the right or wrong ones, but if do you want to lose weight you will need to do the right kind of exercises that suits you and your body. We are very different and our bodies react differently to different kind of exercises. I will recommend you to see a specialist before you start doing any kind of exercise, especially if you are overweight.

6.         You’re stressed

Stress is one the common battles in the modern society. When you’re stressed, your body releases a hormone called cortisol that causes your blood sugar level to fall. And your brain will think that the low blog sugar lever is because you have used all your calories and it will force you to take more sugar. This is a reason when we are stressed we crave for sugar or sweet beverages.

7.         You’re not exercising hard enough

This is another reason why you’re not losing weight, when you’re working out you need to increase your intensity of 70 to 85 percent of your maximum heart rate – at that level, you should find it hard to talk.

Ultimately, weight loss requires a calorie deficit, and you will be able to achieve that more efficiently when your amp up your workout intensity.

Final word

Those are 7 reasons why you’re not losing weight but remember weight loss is not a one-day thing, it may take time and effort to reach your weight loss goals, the most important thing you can do is to change your lifestyle to suit your weight loss goals and keep moving on.

The Real Secret to Stubborn Fat Loss

When it comes to stubborn fat loss there are a lot of suggestions out there, but to be honest in order to lose fat you just need to certain things in a certain way. And in this article, I am going to give you that secret.

In this article, I am going to give you the real secret to stubborn fat loss. You can easily take one or two ideas from this series, put them to work, and immediately begin to see improvements in stubborn fat reduction. However, the real secret, if there is one, is putting all the pieces together into a comprehensive, healthy lifestyle overall.

The Real Secret to Stubborn Fat Loss
The lifestyle suggestions below may seem basic and general, but when combined with what you’ve learned in this article series, they will have a profound impact on your outcome.

1. Don’t diet

Eat reasonably but do not starve or deprive yourself; avoid yo-yo dieting.Eat healthy food and you will be fine

2. Avoid empty calories and processed refined foods

Foods that are empty calories like sodas and sweets are your number one enemy when it comes to weight loss, avoid them at all cost.

3. Eat many smaller meals

Eat light at every meal to keep your blood sugar steady and your metabolism stoked.

4. Eat healthy fat

Eat omega-3 fatty acids such as those found in salmon to promote proper hormone function and balance.

5. Eat a lot of vegetables, focusing on the cruciferous variety.

6. Drink lots of water

What can I say other than, “without it, you will die!” Drink half an ounce for every pound you weigh.

7. Get sufficient quality and quantity of sleep.

8. Keep stress to a minimum.

9. Avoid excessive and chronic use of stimulants.

10.Exercise

Just a little increase in daily activities will go a long way toward improving your health; add circuits and intervals to knock off the most stubborn fat.

11.Have a little fun

Find an exercise program you enjoy and stick to it.

Final words

As a stated above the real secret to stubborn fat loss is a lifestyle change, if you can manage to follow those eleven points in the article you will start to see results very soon.

Don’t try to change them all at the same time, change one habit, after you master it change another one, in less than a year you will find out that you’re a very different person and you will be living a healthy lifestyle.

If do you want to learn more about habits of highly successful weight loss I suggest you should read this article.

The Benefits of Exercising After 50

When you reach an older age a lot of things change and one of them are how your body recover after some physical activities, that is why in this article I am going to explain the benefits of exercising after 50.

You probably know you should exercise, but you may not know exactly why. What’s in it for you? Many people exercise because it helps them lose weight or maintain their weight. And fighting obesity is definitely a good reason to get active.

The Benefits of Exercising After 50

However, there are a number of other benefits that can have a powerful impact on your life at any age. These benefits can help you live longer and live better, and they’re all yours for the taking.

Better Sleep

Studies have shown that exercise improves the quality, and often the duration, of sleep. A study conducted by the National Sleep Foundation found that people sleep better if they get at least 150 minutes of exercise each week. That’s an average of 30 minutes a day, five days a week.

As people age their quality of sleep can decrease. Poor sleep impacts your mental health and a general sense of well-being. When you don’t sleep well at night, you are sick more often, and you certainly don’t feel energetic or vital. Exercise helps improve your sleep. For those with insomnia, it can take a few months for the full effects to kick in.

Doctors have found that longer duration exercises seem to have a better impact on sleep quality than shorter workouts. However, any exercise is better than none for improving sleep. According to the Sleep Foundation study, they found that the average increase in sleep each night was 1.25 hours. And this dramatic improvement in sleep is without any sleep aids or pharmaceuticals.

If you struggle with sleep or want to improve your quality of sleep, exercise has been shown to have a dramatic impact.

Improved Sex Life

improves sex life

Sex stops after 50, right? Heck no! And exercise has been shown to help improve your sex life. At a fundamental level, when you sleep better you’re going to have more energy for your love life. Exercise also boosts a general sense of well-being and energy. Exercise has been shown to be effective for fighting depression – it really does make you feel happy and alive.

Additionally, when you start to exercise you’ll feel more connected to your body. You learn to trust your body to sustain and support you. You may also enjoy the physical changes in your body when you exercise, and a better connection to your body and a pride in your physique make it much easier to enjoy a better sex life.

Scientifically, exercise boosts blood flow to those important areas. It increases sex hormones, testosterone specifically, in both men and women. And when you exercise you’ll be more flexible and your stamina will improve.

Ready to go out and lift some weights or run? Wait, there are still more benefits to explore.

Better Social Connections

There is an abundance of opportunities to socialize when you exercise. Generally speaking, there are five different approaches to exercise.

  1. You can exercise in your home or outside on your own. This isn’t great for building social connections.
  2. You can join or create an exercise club. For example, you might organize a group of friends to walk, run, or bike several times a week. This gets you out and active, while also allowing you regular time to hang out with your friends. You’re improving your health, they’re getting healthier and you are able to enjoy the benefits of friendship.
  3. Take an exercise class. From Zumba to a spin class, when you regularly attend fitness classes you’re going to see the same people in every class. This provides an excellent opportunity to connect with new people and make friends.

People who exercise together bond over the activity, and it’s not uncommon to forge great friendships with the people you meet in a fitness class.

  1. Join a gym. Just like taking an exercise class, when you join a gym you’re going to see many people on a regular basis. It’s not uncommon for gyms to make efforts to build a community around their gym. In fact, many CrossFitters say that’s one of the biggest benefits of being a member of a particular gym; the sense of community feels great.
  2. Hire a personal trainer. Hiring a personal trainer helps you stay motivated and it makes sure that you’re performing the movements correctly, and for maximum benefit. Small group training means that you train with others who have similar goals. It can be social and fun.

The social benefits of exercise are often ones that we don’t think about. Yet they can be profound and have a dramatic impact on your life. Friends and social outings are beneficial at any age, and fitness helps you bond with like-minded people.

Improved Mobility

Many older people have mobility issues. It happens for a variety of reasons. Sedentary lifestyles reduce blood flow to joints, ligaments, and muscles. Bone density decreases and bones become fragile. Vision decreases, which impacts balance and confidence.

Exercise combats these challenges in a number of ways and can make you more mobile. As your mobility increases, pain decreases – and so too does your risk of injury. Strength training increases bone density as well as muscle strength.

It also increases blood flow to your tissues which improves mobility. When you’re more mobile you’re able to do more and be more active. So exercise improves mobility, which in turn enables you to get more exercise.

Reduced Risk of Disease/Stronger Immune System

reduce risk of disease

According to MedlinePlus and the National Library of Medicine, exercise helps strengthen your immune system in four key ways.

  1. Exercise gets rid of bacteria in your lungs and airways, which can reduce your risk of getting an airborne illness like a cold or the flu.
  2. Exercise also causes your immune system and white blood cells to circulate more quickly through your body. This puts them in contact with more viruses and invaders and may help prevent infections and illness.
  3. The increase in your body temperature when you exercise can prevent bacteria from multiplying. They don’t like heat, which is one of the reasons why you run a fever when you’re ill. It’s a natural defense mechanism.
  4. Finally, exercise combats stress by reducing the release of stress hormones like cortisol, which can damage your immune system.

(Source: http://www.nlm.nih.gov/medlineplus/ency/article/007165.htm)

Additionally, exercise reduces your risk of many major diseases, including:

  • Cancer
  • Diabetes
  • Heart disease
  • Alzheimer’s and Dementia

The bottom line is that exercise is great for your health. It gives you more energy, it improves your sleep and it strengthens your immune system. But we’re not done yet.

Improved Longevity

Studies on exercise and longevity have found that 150 minutes of weekly exercise can add more than three years to your lifespan. In one study, people who went for a brisk walk each day were more likely to be alive 15 years after beginning their walking program than those who were sedentary. Another study said that people who lived sedentary lives were six times as likely to die from heart disease (the number one killer in America) than those who exercised.

There are a variety of reasons why exercise helps you live longer, and many of them have a direct correlation with your blood sugar levels, blood pressure, and cholesterol levels. Exercise balances your body and strengthens your systems. And the good news is that it’s never too late to start. You begin to receive the benefits almost immediately, and exercise – even begun later in life – can add years to your life expectancy.

Improved Mental Performance

The Benefits of Exercising After 50

Finally, we’d be remiss if we didn’t talk about the increasing number of people being diagnosed with Alzheimer’s and Dementia. While doctors don’t know the cause of many different types of Dementia (including Alzheimer’s), they do know that people who exercise have a reduced risk of the disease.

Additionally, people who exercise have a stronger memory, response time, and improved cognition. Forgetfulness and slow reaction times are often associated with aging, but they don’t have to be. Regular exercise can mean staying on top of your game and staying sharp well into your golden years.

The benefits of exercise are significant, and it’s important to mention that exercise can mean anything that you want it to. If you love to dance, then dance for your exercise. If you enjoy rock climbing then hit the gym or your local climbing area. If you like to walk or bicycle or swim or lift weights, it’s all good.

Embrace exercise as a way to move your body and get your heart pumping. It can mean going to the gym and getting on a treadmill, but it doesn’t have to. Having a preconceived notion of what it means to exercise is one of many challenges people face when they are thinking about starting an exercise program.

 

Last word

Exercising after 50 can have its own set of unique challenges. But the good news is that there are some proven ways that can make you look and feel younger, not only physically but also spiritual, if want to look 10 years younger you can read this article here.