Take a look around you the next time you are in a restaurant or at the mall. You will see that the average size of a woman is actually quite large. In some cases, you can't tell who is pregnant and who isn't! That isn't good news for society, of course, because the epidemic of obesity is driving up the healthcare costs of all of us. The average size of a woman is no longer a size 6 or a size 8, but a size 14-16. In real numbers, women have almost doubled in size over the past 40 years. What everyone needs are healthy ways to lose weight.
Healthy ways to lose weight are thrown at all of us all the time. If you watch television, you will see ads for diet products, ads for exercise equipment, ads for low-calorie foods, and exercise DVDs. None of these work if you don't have the motivation to follow through, and some of them are downright dangerous. If you are a mother and you are breastfeeding, some of the products that are advertised as natural diet supplements can be dangerous to your baby.
Finding a program online that is aimed at women who have had babies can be hard. One program, Fit Yummy Mummy, is a sound and popular program that focuses on mothers and the healthcare and nutritional needs that they alone have. By balancing diet and exercise into healthy ways to lose weight, it enables women with children at home to make the time to exercise, spend the time making food that is good for them, and ensuring that they are happy and healthy and taking better care of their children at the same time.
Looking for more [http://yourstrengthtrainingguide.com/are-there-really-healthy-ways-to-lose-weight]healthy ways to lose weight? Nathan Garcia can help! Nathan believes in your right to be a fit, yummy mommy at any age. He writes informative articles on strength training, weight loss, and more. Get free tips from Nathan when you visit [http://yourstrengthtrainingguide.com/]YourStrengthTrainingGuide.Com today
Monday, October 19, 2009
How Long Does it Take to Lose Weight? Weeks? Months? A Year?
Most women spend their lives asking the eternal question, "How long does it take to lose weight?" For most women, it takes a lifetime - or longer. In fact, most women never get rid of that baby weight at all. If you keep in mind that it took nine months to gain the baby weight, it should take an awful long time to lose it. And, most women weren't all that small before they got pregnant, so they have that additional weight to lose as well. It can be a never-ending problem for most mothers.
When you have your first baby, you want and need to devote all your attention to him or her. There isn't enough time to take care of you, and that is the first reason why a lot of women don't get rid of their baby weight. They suddenly come second place in the rank of importance, and if it comes to spending time with the baby or going to an aerobics class, the baby wins every time. So, how long does it take to lose weight? A long time if you are a mother.
If you have more than one kid at home, you have a serious time issue on your hands. There aren't a lot of mothers around who can balance a home life, take care of the kids, hold down a job, and take care of their body, too. Keeping fit and lean when you are a mom is almost impossible.
There is a program online, Fit Yummy Mummy, that addresses all the concerns that mothers have about losing weight. It answers the age old question of how long does it take to lose weight, and shows you how, every step of the way. Through exercise, good nutrition, and motivation, you can lose that weight.
Asking "How long does it take to [http://yourstrengthtrainingguide.com/just-how-long-does-it-take-to-lose-weight]lose weight? Nathan Garcia can help! Nathan believes in your right to be a fit, yummy mommy at any age. He writes informative articles on strength training, weight loss, and more. Get free tips from Nathan when you visit [http://yourstrengthtrainingguide.com/]YourStrengthTrainingGuide.Com today!
When you have your first baby, you want and need to devote all your attention to him or her. There isn't enough time to take care of you, and that is the first reason why a lot of women don't get rid of their baby weight. They suddenly come second place in the rank of importance, and if it comes to spending time with the baby or going to an aerobics class, the baby wins every time. So, how long does it take to lose weight? A long time if you are a mother.
If you have more than one kid at home, you have a serious time issue on your hands. There aren't a lot of mothers around who can balance a home life, take care of the kids, hold down a job, and take care of their body, too. Keeping fit and lean when you are a mom is almost impossible.
There is a program online, Fit Yummy Mummy, that addresses all the concerns that mothers have about losing weight. It answers the age old question of how long does it take to lose weight, and shows you how, every step of the way. Through exercise, good nutrition, and motivation, you can lose that weight.
Asking "How long does it take to [http://yourstrengthtrainingguide.com/just-how-long-does-it-take-to-lose-weight]lose weight? Nathan Garcia can help! Nathan believes in your right to be a fit, yummy mommy at any age. He writes informative articles on strength training, weight loss, and more. Get free tips from Nathan when you visit [http://yourstrengthtrainingguide.com/]YourStrengthTrainingGuide.Com today!
Thursday, October 15, 2009
Weight Loss Truths - Un-Sugar Coated
Millions of people are currently on a weight loss mission. Sadly, only a small fraction will lose weight, and half of those that do succeed will put it right back on in a matter of months.
The weight loss product industry makes billions of dollars yearly at the whim of desperate consumers looking for that quick fix, that magic pill, or the revolutionary machine that will make them lose weight.
Weight loss does not come in a bottle or a machine. It never has, and it never will. True weight loss takes proper nutrition, exercise, and rest. There are no short cuts, quick fixes, overnight miracles, or FDA approved drugs that will force the fat off your body, much less keep it off.
While you read this revealing article keep a few key points in mind. These are the truths that you may not want to hear, but need to. Here are the weight loss truths, un-sugar coated.
Weight Loss Truth #1 - You will not lose 5-10 pounds of body fat in a week
If you want to lose fat and keep it off, then it's going to take some time. I won't guarantee 5-10 pound weight loss in a week or two, but I will say you can realistically lose 1-2 pounds of body fat a week, and gain lean muscle at the same rate. You didn't put the weight on overnight, and therefore it's not going to magically disappear overnight.
True weight loss is fat loss…not muscle loss, not water or bone loss, but fat loss. Losing 5-10 pounds or more a week is a loss of bone, muscle, and water, which results in a destroyed metabolism.
Scale weight is obsolete, as the scale is only a measuring device, unable to distinguish between muscle, fat, bone, and water weight.
Weight Loss Truth #2 - There is no quick fix to fat loss, and fad diets are worthless
Lose 40 pounds in a week! Lose weight while you sleep! Rapid weight loss! Lose weight without diet or exercise! These are consumer hot buttons, causing you to buy products with your emotions. They are misleading and just plain lies, lies, and lies. Fad diets and “quick fix” products will drain your wallet and leave you feeling worse than when you started. The only weight you will lose on a fad diet or a quick fix is water, muscle, and bone. These are not desired results, as they lead to metabolic downgrade and increased fat storage.
Lotions, potions, and gadgets for fat loss should be tossed out the window. They are worthless. Taking fat off requires nutrients and exercise. It's that simple, yet rarely told to you because the weight loss product industry's job it to make an insane amount of money.
Weight Loss Truth #3 - You have to stop eating processed foods labeled "healthy," "low-fat," or "low-carb".
Food labels are misleading and can cause you to gain more fat in the long run. They are completely processed.
Prepackaged meals and “diet foods” contain chemicals that your body can't metabolize and therefore, it slows down your metabolism. Chemicals that don't leave your body become toxins and get lodged in your fat cells, making fat loss even more difficult.
Weight Loss Truth #4 - You will have to put forth the effort if you want to lose fat
The body is made to be nourished and to be physical. If you want to lose fat you have to eat right and get moving. It may not be glamorous or fun, but it's a must if you want to shed the fat.
There are a number of things you can do for exercise, such as walking, in-line skating, weight training, biking, hiking, swimming, etc. Whatever your choice is, just do it.
Weight Loss Truth #5 - You will not be a supermodel or swimsuit model
Well, I'm not saying this can't or won't happen, but my point is that many weight loss ads suggest that after you take their product you will look like the supermodel marketing the product.
Remember, models are models. They are spokespersons for the company. They are just doing their job. Just because a supermodel is holding a bottle of the latest cortisol blocker does not mean you will look like her by taking that product.
Weight Loss Truth #6 - Muscle does not weigh more than fat
There is a misconception linked with weight training, that muscle weighs more than fat. I've heard Dr. Phil say this (yes, the wonderful “dieting expert”), as well as Bob Greene, Oprah's personal trainer. These people are looked upon as icons, yet they are giving out false information.
Muscle does not weigh more than fat. Go do the experiment yourself right now. Grab two pounds of chicken fat and weigh it, and then weigh two pounds of chicken meat (muscle). Which weighs more? Neither. Two pounds of fat weighs the same as two pounds of muscle, two pounds.
Muscle is more dense than fat and it takes up less space. Therefore, it would be ideal to add muscle to your frame because it’s more dense, creates curves, and it increases your metabolism.
Weight Loss Truth #7 - You can't spot reduce
Doing a thousand leg lifts won't reduce your thighs any faster than doing a thousand crunches to tone your abs. Simply, and sadly put, you cannot spot reduce. Doing crunches upon crunches will only build the underlying abdominal muscle beneath your layer of tummy fat.
To trim down flabby areas you need to eat several small balanced meals that are unprocessed, and you need to exercise. When your body fat begins to reduce, your trouble spots will begin to shape up.
Weight Loss Truth #8 - Weight loss is a lifestyle
Losing weight properly, which is reducing body fat and building lean muscle tissue, should not be a one-shot approach; it should be a lifetime commitment. If you ever go back to your old destructive habits you will become out of shape again, and will have to work twice as hard to get back in shape.
Adopt a healthy eating and exercise lifestyle, and maintain it for the rest of your life. Doing so will keep you fit, energetic, slow down the aging process, keep you looking young, and it will prevent early degenerative diseases.
Being healthy and in shape is not genetic, it's by choice. Make the right choice today.
Weight Loss Truths Conclusion
Now that you have the weight loss truths, begin to work on them to improve your health and to get in shape. Your health and your body are yours, and you have to work daily to keep them functioning correctly and to give you the look you want. Once you get in the shape you want to be in, all you have to do from there is simple maintenance, which becomes something you do daily, such as brushing your teeth or shaving your legs.
Do your body right and it won't steer you wrong.
Copyright 2006 Karen Sessions
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com
The weight loss product industry makes billions of dollars yearly at the whim of desperate consumers looking for that quick fix, that magic pill, or the revolutionary machine that will make them lose weight.
Weight loss does not come in a bottle or a machine. It never has, and it never will. True weight loss takes proper nutrition, exercise, and rest. There are no short cuts, quick fixes, overnight miracles, or FDA approved drugs that will force the fat off your body, much less keep it off.
While you read this revealing article keep a few key points in mind. These are the truths that you may not want to hear, but need to. Here are the weight loss truths, un-sugar coated.
Weight Loss Truth #1 - You will not lose 5-10 pounds of body fat in a week
If you want to lose fat and keep it off, then it's going to take some time. I won't guarantee 5-10 pound weight loss in a week or two, but I will say you can realistically lose 1-2 pounds of body fat a week, and gain lean muscle at the same rate. You didn't put the weight on overnight, and therefore it's not going to magically disappear overnight.
True weight loss is fat loss…not muscle loss, not water or bone loss, but fat loss. Losing 5-10 pounds or more a week is a loss of bone, muscle, and water, which results in a destroyed metabolism.
Scale weight is obsolete, as the scale is only a measuring device, unable to distinguish between muscle, fat, bone, and water weight.
Weight Loss Truth #2 - There is no quick fix to fat loss, and fad diets are worthless
Lose 40 pounds in a week! Lose weight while you sleep! Rapid weight loss! Lose weight without diet or exercise! These are consumer hot buttons, causing you to buy products with your emotions. They are misleading and just plain lies, lies, and lies. Fad diets and “quick fix” products will drain your wallet and leave you feeling worse than when you started. The only weight you will lose on a fad diet or a quick fix is water, muscle, and bone. These are not desired results, as they lead to metabolic downgrade and increased fat storage.
Lotions, potions, and gadgets for fat loss should be tossed out the window. They are worthless. Taking fat off requires nutrients and exercise. It's that simple, yet rarely told to you because the weight loss product industry's job it to make an insane amount of money.
Weight Loss Truth #3 - You have to stop eating processed foods labeled "healthy," "low-fat," or "low-carb".
Food labels are misleading and can cause you to gain more fat in the long run. They are completely processed.
Prepackaged meals and “diet foods” contain chemicals that your body can't metabolize and therefore, it slows down your metabolism. Chemicals that don't leave your body become toxins and get lodged in your fat cells, making fat loss even more difficult.
Weight Loss Truth #4 - You will have to put forth the effort if you want to lose fat
The body is made to be nourished and to be physical. If you want to lose fat you have to eat right and get moving. It may not be glamorous or fun, but it's a must if you want to shed the fat.
There are a number of things you can do for exercise, such as walking, in-line skating, weight training, biking, hiking, swimming, etc. Whatever your choice is, just do it.
Weight Loss Truth #5 - You will not be a supermodel or swimsuit model
Well, I'm not saying this can't or won't happen, but my point is that many weight loss ads suggest that after you take their product you will look like the supermodel marketing the product.
Remember, models are models. They are spokespersons for the company. They are just doing their job. Just because a supermodel is holding a bottle of the latest cortisol blocker does not mean you will look like her by taking that product.
Weight Loss Truth #6 - Muscle does not weigh more than fat
There is a misconception linked with weight training, that muscle weighs more than fat. I've heard Dr. Phil say this (yes, the wonderful “dieting expert”), as well as Bob Greene, Oprah's personal trainer. These people are looked upon as icons, yet they are giving out false information.
Muscle does not weigh more than fat. Go do the experiment yourself right now. Grab two pounds of chicken fat and weigh it, and then weigh two pounds of chicken meat (muscle). Which weighs more? Neither. Two pounds of fat weighs the same as two pounds of muscle, two pounds.
Muscle is more dense than fat and it takes up less space. Therefore, it would be ideal to add muscle to your frame because it’s more dense, creates curves, and it increases your metabolism.
Weight Loss Truth #7 - You can't spot reduce
Doing a thousand leg lifts won't reduce your thighs any faster than doing a thousand crunches to tone your abs. Simply, and sadly put, you cannot spot reduce. Doing crunches upon crunches will only build the underlying abdominal muscle beneath your layer of tummy fat.
To trim down flabby areas you need to eat several small balanced meals that are unprocessed, and you need to exercise. When your body fat begins to reduce, your trouble spots will begin to shape up.
Weight Loss Truth #8 - Weight loss is a lifestyle
Losing weight properly, which is reducing body fat and building lean muscle tissue, should not be a one-shot approach; it should be a lifetime commitment. If you ever go back to your old destructive habits you will become out of shape again, and will have to work twice as hard to get back in shape.
Adopt a healthy eating and exercise lifestyle, and maintain it for the rest of your life. Doing so will keep you fit, energetic, slow down the aging process, keep you looking young, and it will prevent early degenerative diseases.
Being healthy and in shape is not genetic, it's by choice. Make the right choice today.
Weight Loss Truths Conclusion
Now that you have the weight loss truths, begin to work on them to improve your health and to get in shape. Your health and your body are yours, and you have to work daily to keep them functioning correctly and to give you the look you want. Once you get in the shape you want to be in, all you have to do from there is simple maintenance, which becomes something you do daily, such as brushing your teeth or shaving your legs.
Do your body right and it won't steer you wrong.
Copyright 2006 Karen Sessions
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com
Herbs for Weight Loss: Things You Need to Know
Losing weight is not very easy. It takes determination to achieve the weight that you desire. It is always recommended to eat healthy foods and take exercise. However, you may also try adding herbs for weight loss in your plan. These are not replacements for healthy foods and regular exercise, but herbs for weight loss will aid you in the process.
Usually herbs are used for losing weight because they:
• make your digestion and metabolism efficient
• help the body in burning more calories
• decrease your appetite
• make the body excrete water
• help in overcoming emotional problems due to eating
Herbs for weight loss may work with someone does not guarantee that they will also work for you. Herbs have different reactions to a human body. If you plan to use herbs to help you lose weight, please consult your doctor to get information about the herb you would like to take. Also, your doctor can suggest appropriate herbs for weight loss that is suitable to your body and condition.
Here are some of the popular herbs for weight loss and information about them.
Bitter Orange
This herb will decrease your appetite, thus your food consumption will be lower causing you to lose weight. However, they can cause heart problems (irregular heart rate, attacks & stroke), high blood pressure, insomnia and may sometime lead to death. Its long term effect is still being studied.
Cayenne
This is commonly known as hot pepper or chili pepper. This herb is mostly used today not only for medicinal purposes but for weight loss as well. Sweating and a rush of adrenalin are some of the effect of this herb. But, always be careful when taking this herb because excessive use can cause intestinal tract irritation.
Ephedra
Quite similar to bitter orange, it also decreases your appetite. It can cause heart problems, high blood pressure, sleeplessness and death. They have been banned in the market but can still be bought on the internet.
Green Tea
Taking green tea will help you lose weight by increasing your metabolism and decreasing your apetite. But green tea has a large percentage of caffeine. They can also cause diarrhea, indigestion and vomiting.
Hypericum (St. Johns Wort)
If you eat a lot when under stress, this herb is recommended because it is considered to be an antidepressant It has been used to treat nerve pain, mental and sleep disorders. Nowadays, it is used to lose weight because of its ability to control your appetite.
Citrus Aurantium
This is a commonly used Chinese herb which can convert stored fat into energy, thus, increasing the chances of a person to loss weight.
Cinnamon
It’s effect on sugar makes it helpful in losing weight because it lowers the percentage of bad cholesterol leaving the good ones the same.
There are many herbs for weight loss which can be used while having a healthy diet and enough exercise. These herbs can be additives to your food and drinks to make them easier to eat.
But remember that there are some herbs which should not be taken together if you have some health problems because they may have undesirable reactions to some medicines or to your body. So it is still best to consult your doctor or dietician about using herbs for weight loss to properly achieve a healthy lifestyle.
Dave Poon is an accomplished writer who specializes inthe latest in Health and Nutrition. For more informationregarding [http://www.loseweightcontrol.com/herbs_for_weight_loss.php] Herbs For Weight Loss please drop by at http://www.loseweightcontrol.com/
Usually herbs are used for losing weight because they:
• make your digestion and metabolism efficient
• help the body in burning more calories
• decrease your appetite
• make the body excrete water
• help in overcoming emotional problems due to eating
Herbs for weight loss may work with someone does not guarantee that they will also work for you. Herbs have different reactions to a human body. If you plan to use herbs to help you lose weight, please consult your doctor to get information about the herb you would like to take. Also, your doctor can suggest appropriate herbs for weight loss that is suitable to your body and condition.
Here are some of the popular herbs for weight loss and information about them.
Bitter Orange
This herb will decrease your appetite, thus your food consumption will be lower causing you to lose weight. However, they can cause heart problems (irregular heart rate, attacks & stroke), high blood pressure, insomnia and may sometime lead to death. Its long term effect is still being studied.
Cayenne
This is commonly known as hot pepper or chili pepper. This herb is mostly used today not only for medicinal purposes but for weight loss as well. Sweating and a rush of adrenalin are some of the effect of this herb. But, always be careful when taking this herb because excessive use can cause intestinal tract irritation.
Ephedra
Quite similar to bitter orange, it also decreases your appetite. It can cause heart problems, high blood pressure, sleeplessness and death. They have been banned in the market but can still be bought on the internet.
Green Tea
Taking green tea will help you lose weight by increasing your metabolism and decreasing your apetite. But green tea has a large percentage of caffeine. They can also cause diarrhea, indigestion and vomiting.
Hypericum (St. Johns Wort)
If you eat a lot when under stress, this herb is recommended because it is considered to be an antidepressant It has been used to treat nerve pain, mental and sleep disorders. Nowadays, it is used to lose weight because of its ability to control your appetite.
Citrus Aurantium
This is a commonly used Chinese herb which can convert stored fat into energy, thus, increasing the chances of a person to loss weight.
Cinnamon
It’s effect on sugar makes it helpful in losing weight because it lowers the percentage of bad cholesterol leaving the good ones the same.
There are many herbs for weight loss which can be used while having a healthy diet and enough exercise. These herbs can be additives to your food and drinks to make them easier to eat.
But remember that there are some herbs which should not be taken together if you have some health problems because they may have undesirable reactions to some medicines or to your body. So it is still best to consult your doctor or dietician about using herbs for weight loss to properly achieve a healthy lifestyle.
Dave Poon is an accomplished writer who specializes inthe latest in Health and Nutrition. For more informationregarding [http://www.loseweightcontrol.com/herbs_for_weight_loss.php] Herbs For Weight Loss please drop by at http://www.loseweightcontrol.com/
Tuesday, October 13, 2009
Is Your Goal Really Weight Loss?
Are you ashamed of your weight? Do you have a goal weight that you want to reach through weight loss? I’d say so, it’s been pushed into our brains many times over and over again that “weight loss” is what we want to accomplish. There are weight loss guides, weight loss supplements, and many other things that push “weight loss”. Many people even set their goals to be at a certain weight. Additionally, the medical community has developed an “ideal weight” chart, which can further add to the confusion about weight loss.
Now, let me ask you a question. Is your goal really weight loss? Unless you are trying to make a weight class for wrestling or some other sport with weight classes, you may think that your goal is weight loss, but it really isn’t. You are trying to lose that flubbery stuff attached to your body called FAT. Correct?
So then, why do we measure our progress by how much we weigh? Why do we step on the bathroom scale and hope that those numbers will be lower than before? You see, our weight is affected by more than just how much fat is on our body. Some other factors include water, muscle, glycogen, and obviously if we have eaten anything earlier or used the bathroom lately.
Our water weight fluctuates constantly. For instance, when we exhale water vapor comes out. When we sweat, we are sweating out water. There are also many more factors that can affect the amount of water in our body. Water is what usually causes those random gains or losses of a pound or two in weight that can make you happy or sad. It is almost physiologically impossible to lose a pound of fat in one day.
One reason the low-carb or no-carb (also called ketogenic) diets are so attractive is because of the large initial loss of weight. However, this weight is not necessarily fat. When carbohydrates are restricted the body has a backup store of them located in the liver and muscles in the form of something called glycogen. The human body can store approximately 400 grams of glycogen. In larger individuals this number can increase. In addition to this, for each gram of glycogen stored in the human body, 3 grams of water are also stored. If you figure it out, this would equate to about 1600 grams (3.5 pounds) of glycogen and water.
When you stop or limit your consumption of carbohydrates, your body starts using its glycogen stores. After a couple of days that 1600 grams (3.5 pounds) of glycogen and water are gone. Also, as an adaptation to the restriction of carbohydrates, your body produces these things called ketones. Ketones also appear to have a diuretic effect, which would mean an even greater loss of water.
In addition to water, if you have been working out lately to speed along your “weight loss” (you mean fat loss, right?) progress you probably have gained some muscle doing so. This gain in muscle can also affect the numbers you see on the scale. Muscle is also more dense than fat.
You may be wondering how you are going to measure your progress now that the scale doesn’t mean as much as it used to. Well, there are several methods to measure your body fat percentage. None of these methods are 100% accurate, but they will be much more useful than the use of a scale.
One of the simplest ways is to use a caliper. You can usually find these at your local sporting goods/fitness shop. If you can’t find them locally, you can order them off the internet. Calipers measure the thickness of a skin fold on your triceps. Then there are directions that come with the caliper that show you how to use the number you get to derive your body fat %.
If you don’t want to go out and buy some calipers, there is a body fat % calculator on my website. The calculator uses the circumference of several parts of your body and then plugs them into a formula developed by the U.S. Navy to derive an approximation of your body fat %.
You can find this calculator here: http://www.weight-loss-resources.com/calculators/bodyfat.html
There are also much more accurate ways to measure your body fat % like buoyancy testing or the use of special lasers.
If you insist on knowing your progress by weight loss and want to use a scale, try to weigh yourself at the same time everyday. Probably the best time would be right when you wake up in the morning and before you do anything.
So, your new goal should be to shoot for fat loss and not weight loss. Don’t necessarily trust the scale all the time as it can be deceiving - your weight is affected by more than just how much fat you have gained or lost. In addition, it is almost physiologically impossible to gain or lose a pound of fat in one day.
Nathan Latvaitis runs a website at http://www.weight-loss-resources.com where you can find even more fitness/weight loss articles, product reviews, book reviews, calculators, a message board, and more.
Now, let me ask you a question. Is your goal really weight loss? Unless you are trying to make a weight class for wrestling or some other sport with weight classes, you may think that your goal is weight loss, but it really isn’t. You are trying to lose that flubbery stuff attached to your body called FAT. Correct?
So then, why do we measure our progress by how much we weigh? Why do we step on the bathroom scale and hope that those numbers will be lower than before? You see, our weight is affected by more than just how much fat is on our body. Some other factors include water, muscle, glycogen, and obviously if we have eaten anything earlier or used the bathroom lately.
Our water weight fluctuates constantly. For instance, when we exhale water vapor comes out. When we sweat, we are sweating out water. There are also many more factors that can affect the amount of water in our body. Water is what usually causes those random gains or losses of a pound or two in weight that can make you happy or sad. It is almost physiologically impossible to lose a pound of fat in one day.
One reason the low-carb or no-carb (also called ketogenic) diets are so attractive is because of the large initial loss of weight. However, this weight is not necessarily fat. When carbohydrates are restricted the body has a backup store of them located in the liver and muscles in the form of something called glycogen. The human body can store approximately 400 grams of glycogen. In larger individuals this number can increase. In addition to this, for each gram of glycogen stored in the human body, 3 grams of water are also stored. If you figure it out, this would equate to about 1600 grams (3.5 pounds) of glycogen and water.
When you stop or limit your consumption of carbohydrates, your body starts using its glycogen stores. After a couple of days that 1600 grams (3.5 pounds) of glycogen and water are gone. Also, as an adaptation to the restriction of carbohydrates, your body produces these things called ketones. Ketones also appear to have a diuretic effect, which would mean an even greater loss of water.
In addition to water, if you have been working out lately to speed along your “weight loss” (you mean fat loss, right?) progress you probably have gained some muscle doing so. This gain in muscle can also affect the numbers you see on the scale. Muscle is also more dense than fat.
You may be wondering how you are going to measure your progress now that the scale doesn’t mean as much as it used to. Well, there are several methods to measure your body fat percentage. None of these methods are 100% accurate, but they will be much more useful than the use of a scale.
One of the simplest ways is to use a caliper. You can usually find these at your local sporting goods/fitness shop. If you can’t find them locally, you can order them off the internet. Calipers measure the thickness of a skin fold on your triceps. Then there are directions that come with the caliper that show you how to use the number you get to derive your body fat %.
If you don’t want to go out and buy some calipers, there is a body fat % calculator on my website. The calculator uses the circumference of several parts of your body and then plugs them into a formula developed by the U.S. Navy to derive an approximation of your body fat %.
You can find this calculator here: http://www.weight-loss-resources.com/calculators/bodyfat.html
There are also much more accurate ways to measure your body fat % like buoyancy testing or the use of special lasers.
If you insist on knowing your progress by weight loss and want to use a scale, try to weigh yourself at the same time everyday. Probably the best time would be right when you wake up in the morning and before you do anything.
So, your new goal should be to shoot for fat loss and not weight loss. Don’t necessarily trust the scale all the time as it can be deceiving - your weight is affected by more than just how much fat you have gained or lost. In addition, it is almost physiologically impossible to gain or lose a pound of fat in one day.
Nathan Latvaitis runs a website at http://www.weight-loss-resources.com where you can find even more fitness/weight loss articles, product reviews, book reviews, calculators, a message board, and more.
6 Essential Keys to Fat Loss Success
Essential Key One: You must change your mindset
You must think positive. If the only thoughts that go through your mind are about being fat or having to lose weight, your thoughts will transform into reality. You also have to set specific goals. You must write them down and review them everyday. You should envision yourself when you reach this goal living in the body of your dreams. The power of the mind is amazing. Use it to your advantage.
Each night, write down what actions you did over the course of the day that led you closer to your goal. Also, write down what actions you will do the next day that will help take you one step closer. Make sure you do this every night and review it again in the morning. After a few weeks you will have a complete lifestyle map that will let you know how you complied with your program and how it has helped you.
Essential Key Two: You must have a network of support
If you are to truly change your body, you will have to have people you love help you. It is very hard to accomplish your fat loss goals if the ones around you are pulling you in the wrong direction. Let everyone you currently spend large amounts of time with know that you have set a goal and you intend to reach it. When you are struggling, they will help.
If there are certain people in your life now that are not supportive, cut them loose. If you have expressed to them how important it is to reach your goal and they are still sabotaging your efforts, then they are not truly your friends.
Find some people close to you that have similar goals and interests. If you have questions, it is very important to have someone to turn to that has been in your situation. It is also very empowering to be able to help someone out when they are struggling and in need of help.
Essential Key Three: You must change your nutrition habits.
There are three things you will need to change in order to efficiently lose fat. If you change these things, you will melt fat like never before. You have to eat breakfast. I know this has been repeated over and over but it cannot be overstated. The first meal of the day replenishes nutrients used during your sleep as well as crank up your fat burning “furnace” for the rest of the day.
You will also need to eat more frequently throughout the day. The “3 squares a day” mantra is one of the worst things you can do to your body while trying to lose fat. Your energy levels will be very erratic and it will cause you to binge eat, thus ruining most of your hard fought efforts through 95% of the rest of your program.
You must balance fat, protein, starchy carbs and fibrous carbs. Your plate should be very colorful ensuring you are getting enough vitamins, minerals and fiber as well as protein and essential fats.
Essential Key Four: You must train with resistance
In order to efficiently burn fat you will need to increase or stabilize muscle mass. Muscle mass is what revs up your metabolism allowing you to burn calories while you are not in the gym. This can be achieved through resistance training. Your training will have to be intense and heavy. Stick with the basics: Squats, Pull-ups, Pushups and Hip extension movements. It does no good to lift lighter weights for more reps when you are trying to burn fat.
You should always train using circuits. Don’t do isolated body part training; it is a thing of the past. It is time consuming and frankly, circuit training is far superior. After you perform one exercise for a certain movement, you will do another exercise for a different movement. Both exercises should include movements which are opposite in function. You will find that you are working much harder yet spending much less time working out.
Resistance train every other day. If you are training correctly with circuits, you can elevate your metabolism for approximately 38 hours after training. Your day off will allow you to recover from your previous workout and you will train again before your metabolism drops to normal levels. This will ensure maximum fat loss.
Essential Key Five: You must do cardiovascular training
Cut down on the slow cardio sessions. Replace them with high intensity interval training. You can pick from cardio machines, running fast paced sprints, or multiple complex movements. Perform 15 to 60 seconds of very hard work followed by 45 to 90 seconds of rest. Repeat these intervals for 15 -25 minutes. 25 minutes is the absolute longest time for cardio training using intervals. If you can do longer periods than that, you are not working hard enough. Again, you will spend less time working and burn more calories as a result.
For more accelerated fat loss, you may supplement longer, slow paced cardio session a few times per week. Note that I said supplement. By no means should this be the staple of your fat loss program. It is meant only to burn a few extra calories on days you are resting.
The big picture becomes trying to burn more calories when you are not in the gym. If you are focusing all of your efforts on burning a large number of calories while you are working out in the gym, you might as well start paying rent. That is where you will need to live.
Essential Key Six: You must make the following keys a way of life
It is very hard to maintain a lean sculpted body once you achieve it. In order to ensure that your efforts are not wasted, you will need to make each of these keys a way of life. It is said to take 21 days to form a habit. The first three weeks are critical to your success.
To make these keys habits, you will have to do a lot of planning. You should always know what you are eating for the next day. Have your meals planned and prepared before it is time to eat. Also, for the first 3 weeks, schedule appointments for your workouts and always follow through with them. They will need to be the priority.
Don’t skip a meal; don’t skip a workout. Always take it one day at a time. Focus all of your efforts on your next meal and your next workout. String good days together, they become a week. String good weeks together, they become a month. Months become years and you are finally living the life of your dreams.
While these keys will ensure that your fat loss goals are met, they all have very specific requirements, which I will reveal deeper in later articles.
Trey Eckerman is a reknown fitness coach specializing in accelerated fat loss programs. He has written and supervised fat loss programs for numerous individuals ranging from former highly competitive athletes to previously sedentary beginners.
Trey Eckerman is a renown fitness coach specializing in accelerated fat loss programs. He has written and supervised fat loss programs for numerous individuals ranging from former highly competitive athletes to previously sedentary beginners. He is the owner of http://www.playitfitness.com a website that is geared to help people reach their fat loss and other fitness goals. He also owns Right at Home Fitness [http://www.rightathomefitness.com]http://www.rightathomefitness.com, a national fitness coaching company specializing in fitness programs in clients' homes.
You must think positive. If the only thoughts that go through your mind are about being fat or having to lose weight, your thoughts will transform into reality. You also have to set specific goals. You must write them down and review them everyday. You should envision yourself when you reach this goal living in the body of your dreams. The power of the mind is amazing. Use it to your advantage.
Each night, write down what actions you did over the course of the day that led you closer to your goal. Also, write down what actions you will do the next day that will help take you one step closer. Make sure you do this every night and review it again in the morning. After a few weeks you will have a complete lifestyle map that will let you know how you complied with your program and how it has helped you.
Essential Key Two: You must have a network of support
If you are to truly change your body, you will have to have people you love help you. It is very hard to accomplish your fat loss goals if the ones around you are pulling you in the wrong direction. Let everyone you currently spend large amounts of time with know that you have set a goal and you intend to reach it. When you are struggling, they will help.
If there are certain people in your life now that are not supportive, cut them loose. If you have expressed to them how important it is to reach your goal and they are still sabotaging your efforts, then they are not truly your friends.
Find some people close to you that have similar goals and interests. If you have questions, it is very important to have someone to turn to that has been in your situation. It is also very empowering to be able to help someone out when they are struggling and in need of help.
Essential Key Three: You must change your nutrition habits.
There are three things you will need to change in order to efficiently lose fat. If you change these things, you will melt fat like never before. You have to eat breakfast. I know this has been repeated over and over but it cannot be overstated. The first meal of the day replenishes nutrients used during your sleep as well as crank up your fat burning “furnace” for the rest of the day.
You will also need to eat more frequently throughout the day. The “3 squares a day” mantra is one of the worst things you can do to your body while trying to lose fat. Your energy levels will be very erratic and it will cause you to binge eat, thus ruining most of your hard fought efforts through 95% of the rest of your program.
You must balance fat, protein, starchy carbs and fibrous carbs. Your plate should be very colorful ensuring you are getting enough vitamins, minerals and fiber as well as protein and essential fats.
Essential Key Four: You must train with resistance
In order to efficiently burn fat you will need to increase or stabilize muscle mass. Muscle mass is what revs up your metabolism allowing you to burn calories while you are not in the gym. This can be achieved through resistance training. Your training will have to be intense and heavy. Stick with the basics: Squats, Pull-ups, Pushups and Hip extension movements. It does no good to lift lighter weights for more reps when you are trying to burn fat.
You should always train using circuits. Don’t do isolated body part training; it is a thing of the past. It is time consuming and frankly, circuit training is far superior. After you perform one exercise for a certain movement, you will do another exercise for a different movement. Both exercises should include movements which are opposite in function. You will find that you are working much harder yet spending much less time working out.
Resistance train every other day. If you are training correctly with circuits, you can elevate your metabolism for approximately 38 hours after training. Your day off will allow you to recover from your previous workout and you will train again before your metabolism drops to normal levels. This will ensure maximum fat loss.
Essential Key Five: You must do cardiovascular training
Cut down on the slow cardio sessions. Replace them with high intensity interval training. You can pick from cardio machines, running fast paced sprints, or multiple complex movements. Perform 15 to 60 seconds of very hard work followed by 45 to 90 seconds of rest. Repeat these intervals for 15 -25 minutes. 25 minutes is the absolute longest time for cardio training using intervals. If you can do longer periods than that, you are not working hard enough. Again, you will spend less time working and burn more calories as a result.
For more accelerated fat loss, you may supplement longer, slow paced cardio session a few times per week. Note that I said supplement. By no means should this be the staple of your fat loss program. It is meant only to burn a few extra calories on days you are resting.
The big picture becomes trying to burn more calories when you are not in the gym. If you are focusing all of your efforts on burning a large number of calories while you are working out in the gym, you might as well start paying rent. That is where you will need to live.
Essential Key Six: You must make the following keys a way of life
It is very hard to maintain a lean sculpted body once you achieve it. In order to ensure that your efforts are not wasted, you will need to make each of these keys a way of life. It is said to take 21 days to form a habit. The first three weeks are critical to your success.
To make these keys habits, you will have to do a lot of planning. You should always know what you are eating for the next day. Have your meals planned and prepared before it is time to eat. Also, for the first 3 weeks, schedule appointments for your workouts and always follow through with them. They will need to be the priority.
Don’t skip a meal; don’t skip a workout. Always take it one day at a time. Focus all of your efforts on your next meal and your next workout. String good days together, they become a week. String good weeks together, they become a month. Months become years and you are finally living the life of your dreams.
While these keys will ensure that your fat loss goals are met, they all have very specific requirements, which I will reveal deeper in later articles.
Trey Eckerman is a reknown fitness coach specializing in accelerated fat loss programs. He has written and supervised fat loss programs for numerous individuals ranging from former highly competitive athletes to previously sedentary beginners.
Trey Eckerman is a renown fitness coach specializing in accelerated fat loss programs. He has written and supervised fat loss programs for numerous individuals ranging from former highly competitive athletes to previously sedentary beginners. He is the owner of http://www.playitfitness.com a website that is geared to help people reach their fat loss and other fitness goals. He also owns Right at Home Fitness [http://www.rightathomefitness.com]http://www.rightathomefitness.com, a national fitness coaching company specializing in fitness programs in clients' homes.
Sunday, October 11, 2009
The Do's and Dont's of Talking With Your Teen About Weight Loss
For the teen who, perhaps, hasn't acknowledged that a problem exists, you will need to take an extremely careful and sensitive approach. I suggest beginning with an introduction question in order to gauge her attitude and receptiveness. "A friend of mine was telling me about this amazing, easy, weight loss program she's on. Would you be interested in hearing about it?"
Even if your teen expresses interest, you don't have to jump right into it. You can always say "Good - let me find out more about it and I'll get back to you! I'm glad you're so receptive to hearing about it." Show your teen that you appreciate her mature approach to such a sensitive topic. This way when you bring it up again she'll remember that she agreed to hear more from you about it, and that you rewarded her for her positive attitude.
If your teen acts surprised or insulted, do not push the issue. Just smile an understanding smile and say "I understand. I didn't mean to hurt your feelings, it's just something I noticed and I want you to know that you can talk to me about it at any time." Wait another week or two to see if the subject pops up on her radar or if she approaches you about it. If not, approach her again and tell her you've been thinking about what you said about her weight. Again, you don't want to hurt her feelings, but as her parent (guardian, caretaker, etc) you love her and are concerned about her health. Would she mind just listening to some of your thoughts on the matter and taking them into consideration?
You should also consider the possibility that your teen may be more receptive to having this type of conversation with someone other than you - perhaps a friend or another authority figure. Do not take any brush off's personally. Simply encourage her to speak with a trusted person in her life - someone she respects and listens to, and someone you trust to have a positive influence on her.
Receptive or reluctant, here are some important do's and dont's to consider when speaking with your teen:
DO introduce the topic when your teen is in a positive frame of mind. Motivation is the key to successful weight loss. If your teen is down about her weight - or anything else - piling another problem onto her back will just cause her to sink lower and you will decrease your chances of making an impression.
DO NOT blame your child for her weight. 9 times out of 10 an overweight child is the product of a home that is not focused on healthy habits. Accept some accountability and tell your teen you want to make changes - for yourself, for her, for the household.
DO be the best role model you possibly can. This means lots of positive reinforcement and as much support as you can provide in the way of encouragement, healthy foods and snacks, and providing structure and guidance to your teen.
DO speak to your teen in terms of her "health", versus her "weight." Your goal is to introduce your teen to healthier eating habits and a healthier lifestyle. Losing weight is the benefit.
DO NOT point out other overweight teens or compare her to anyone else. As adults we are extremely sensitive about our body image - for teens this is even greater as they are much more impressionable and subject to peer feedback.
DO talk to your teen about the benefits to her. Ask her how she thinks losing weight and being healthy will help her, and help illustrate what she says with some personal examples.
DO NOT become the food police. It's important that your teen feel comfortable and motivated through positive reinforcement to work on her weight loss goals. Any negative feedback could deflate her and sabotage her efforts to work harder.
DO encourage your teen toward more activity. Join her in a walk or suggest a regular walking partner. Buy a mini exercise trampoline or a dance exercise DVD ... something fun but that also burns calories!
DO make sure your teen is getting enough sleep. Research shows that teens who do not get enough sleep each night are more prone to weight problems.
DO go food shopping with your teen so that you can pick out healthy foods and snacks together. Plan your weekly menu together so that she knows what to expect and can even contribute to creating dishes.
DO NOT compete or compare with your daughter. Although you want to model appropriate behavior for your teen, you do not want to intimidate her or make her feel envious. Show her love and support exclusive of her efforts to lose weight. Your weight and your body, or those of her friends, should not factor into her equation.
For more tips and articles on helping your overweight teen, please visit http://www.teenscanloseweight.com
Alanna is a weight loss coach for post pregnancy moms as well as teenagers, helping them achieve their family, health and wellness, mind, body and fitness goals. You can view more of her work at http://www.mommytummy911.com
Even if your teen expresses interest, you don't have to jump right into it. You can always say "Good - let me find out more about it and I'll get back to you! I'm glad you're so receptive to hearing about it." Show your teen that you appreciate her mature approach to such a sensitive topic. This way when you bring it up again she'll remember that she agreed to hear more from you about it, and that you rewarded her for her positive attitude.
If your teen acts surprised or insulted, do not push the issue. Just smile an understanding smile and say "I understand. I didn't mean to hurt your feelings, it's just something I noticed and I want you to know that you can talk to me about it at any time." Wait another week or two to see if the subject pops up on her radar or if she approaches you about it. If not, approach her again and tell her you've been thinking about what you said about her weight. Again, you don't want to hurt her feelings, but as her parent (guardian, caretaker, etc) you love her and are concerned about her health. Would she mind just listening to some of your thoughts on the matter and taking them into consideration?
You should also consider the possibility that your teen may be more receptive to having this type of conversation with someone other than you - perhaps a friend or another authority figure. Do not take any brush off's personally. Simply encourage her to speak with a trusted person in her life - someone she respects and listens to, and someone you trust to have a positive influence on her.
Receptive or reluctant, here are some important do's and dont's to consider when speaking with your teen:
DO introduce the topic when your teen is in a positive frame of mind. Motivation is the key to successful weight loss. If your teen is down about her weight - or anything else - piling another problem onto her back will just cause her to sink lower and you will decrease your chances of making an impression.
DO NOT blame your child for her weight. 9 times out of 10 an overweight child is the product of a home that is not focused on healthy habits. Accept some accountability and tell your teen you want to make changes - for yourself, for her, for the household.
DO be the best role model you possibly can. This means lots of positive reinforcement and as much support as you can provide in the way of encouragement, healthy foods and snacks, and providing structure and guidance to your teen.
DO speak to your teen in terms of her "health", versus her "weight." Your goal is to introduce your teen to healthier eating habits and a healthier lifestyle. Losing weight is the benefit.
DO NOT point out other overweight teens or compare her to anyone else. As adults we are extremely sensitive about our body image - for teens this is even greater as they are much more impressionable and subject to peer feedback.
DO talk to your teen about the benefits to her. Ask her how she thinks losing weight and being healthy will help her, and help illustrate what she says with some personal examples.
DO NOT become the food police. It's important that your teen feel comfortable and motivated through positive reinforcement to work on her weight loss goals. Any negative feedback could deflate her and sabotage her efforts to work harder.
DO encourage your teen toward more activity. Join her in a walk or suggest a regular walking partner. Buy a mini exercise trampoline or a dance exercise DVD ... something fun but that also burns calories!
DO make sure your teen is getting enough sleep. Research shows that teens who do not get enough sleep each night are more prone to weight problems.
DO go food shopping with your teen so that you can pick out healthy foods and snacks together. Plan your weekly menu together so that she knows what to expect and can even contribute to creating dishes.
DO NOT compete or compare with your daughter. Although you want to model appropriate behavior for your teen, you do not want to intimidate her or make her feel envious. Show her love and support exclusive of her efforts to lose weight. Your weight and your body, or those of her friends, should not factor into her equation.
For more tips and articles on helping your overweight teen, please visit http://www.teenscanloseweight.com
Alanna is a weight loss coach for post pregnancy moms as well as teenagers, helping them achieve their family, health and wellness, mind, body and fitness goals. You can view more of her work at http://www.mommytummy911.com
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