For most of us, eating normally means eating whatever we want. The key to eating the way we want to eat and not gaining weight is portion control and extra exercise. It is possible to lose weight while not depriving yourself of the food you love, but you will need to make that commitment towards getting healthy and finding the right balance. Let's go over portion control first.
It can be tough when you really enjoy food, because it's only natural to want more of it. So, how do you control yourself when your willpower is running a bit low? The best way to stop eating such large portions is to change the kind of plate you're using. It sounds so simple, but this is the best way to really trick your brain into eating right and getting over the problem of overeating.
Instead of a dinner plate, which has progressively gotten larger throughout the years, use one salad plate. These have gotten bigger too, so you won't feel too deprived. Allow yourself one plateful of food that you life using this plate. Feel free to add as many vegetables to that plate as you want - but the key is only eating what is on that plate. It may seem a little small, but chances are, when you're done eating that food, you're going to feel pretty full.
Your brain says, wow - I just ate a whole plate of food and you're getting to that point where portion control is a lot easier. You are going to need some willpower at first, and it is all to easy to run back and refill that little plate. However, you'll need to resist this urge. If you find it difficult to feel full, try several smaller meals throughout the day to keep your blood sugar levels up. This will help you feel a lot more full throughout the day.
Next, let's work on exercise. Every little bit counts when you are first starting out. You just need to get moving! Start really small so that you don't feel discouraged. We recommend walking for the first step towards getting into a healthy exercise plan. Your first time, just try walking for fifteen minutes. The next time - twenty, and so on until you find it a lot easier to walk for an hour or more.
Even just a little movement is better than non-activity and after about a week, you're going to start actually enjoying that walk and getting into the feeling that maybe exercise isn't so bad. If it's raining or there is bad weather, don't let this derail you. Walk around your house for the same exact amount of time. This way, you won't be tempted to simply give up.
Finding the right balance is essential for weight loss. You can do it but you have to take that first step. Give it a try for a week and see how much better you feel!
The hula hoop burst onto the scene in the 1950’s and it’s been a national pastime since. Most of us remember playing with them as kids, but by the time we get to be adults, we leave them behind. Little do most of us know that hula-hooping is actually very good exercise, and a whole new exercise craze has been spawned, known as hoop-ing. Is it a great new way to get fit or a whole lot of hooey? Let’s find out!
One of the best places to learn about hoop-ing is at Hoopnotica.com. This is a site that is dedicated to the art, and it provides numerous videos and resources for those interested in learning more about it. The hoops that you can buy from Hoopnotica are a bit different from the average kid’s hoop, and they are designed to help you get more of an exercise benefit from using it.
These hoops are designed with adults in mind, and are a little bit bigger and heavier to make it easier to move around with one. The ones we remember as children are usually too small now and won’t work as effectively. Hoopnotica sells these special hoops on their site and have them priced very reasonably.
Hoopnotica is also the place to get DVD’s about hoop dancing, a new form of exercise that incorporates a cardiovascular workout. The DVDs have become so popular that many towns now have hoop dancing workout studios and classes are quickly becoming available at a local gym.
When it comes to exercise, we actually have to hand it to Hoopnotica. They have come up with a great way to get fit that is actually fun, and with practice, should produce very good results. There are some sound practices and principles behind hoop dancing and it is a great exercise for those that may not yet be ready for more strenuous exercise.
Overall, we are fully behind hoop dancing, as we are any form of exercise that is actually enjoyable and gets you moving around. If you don’t have a hoop dancing class in your area, you may want to check out the DVDs to get started on your own. Chances are, once you get started, you’ll be hooked. Hoopnotica offers quite a few different resources to keep you going and help you stay motivated on your fitness plan.
We enjoyed the exercise plan put forth by Hoopnotica and found that their equipment and workout materials were very well priced. They’ve done a great job of building up a very useful site. Hoop dancing is quickly sweeping the country and if you haven’t tried it yet, it is certainly worth the effort and may just be the right answer for those that need to get fit and are tired of the old, usual exercise routines.
The incorporation of dancing and hoop-ing is sure to get your heart pumping and may even improve your dance skills as you get better at the art of hoop dancing.
Weight Ladder is offering a Special Giveaway. Details below!
Weight Ladder is giving away one travel kit to a lucky reader! This kit contains a travel hoop and two instructional DVDs.
The criteria for being picked is easy and painless! Just leave a relevant comment on any existing blog post or link to Weight Ladder from your blog within the next 7 days.
Winner will be chosen at random. Get hopping or should I say hooping!
Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.
1. Develop a routine.
Your stretching exercises should take about twenty minutes. It may seem like a lot, but that is about the time needed to get completely warmed up. If you are taking an exercise class that has a built-in warm up section, you probably won’t have to do quite this much, but it is important to develop a 20 minute routine of stretches. You may need to consult with a personal trainer, since there are many disciplines that will require a different type of stretching. For example, the stretches for someone that is going to go lift weights will be slightly different from someone that will be running on a treadmill.
2. Never rush.
Stretches are not hard and fast, you’ve got to take your time and work into them. Start off very slowly and gradually increase your pace. It is best to really use that twenty minutes to get your muscles warmed up and your tendons flexing properly. If you are mostly sedentary, it may take a little bit longer at first to get everything working the right way. Take the time that it takes and don’t worry about taking too long. You are still moving around and burning calories, so it’s not taking away from your exercise routine.
3. Hold your stretches.
When you go into a stretch position, you can’t immediately snap out of it. Hold each stretch exercise for a count of ten seconds. One thing that is vital to remember here is that you should never, ever bounce. A stretch is a fluid movement, not a bouncing one. Bouncing is definitely a great way to cause an injury and harm your muscles. Try breathing slowly to help you reduce the urge to bounce.
4. Burning is bad.
If you feel burning or pulling during your stretches, you may not be doing them properly. While it is normal to feel a little pull as you get warmed up, too much is a sign that your body isn’t ready for that particular stretch yet. Start by running in place for a few minutes to get your blood pumping and your muscles ready. Then you can start your other stretches. If at any time you feel a burn or actual pain, stop and return to your resting position. Working through pain is never recommended.
5. Don’t forget you have two sides.
One of the most common mistakes made in stretching is failing to stretch both sides of your body adequately. We all have a side that we favor and a side that is not as flexible. Focus on both and make sure you do the exact same stretches for both sides, for the exact same amount of repetitions. This will help your entire body get warmed up the right way and help prevent injuries.
If you are finding that you don't have enough time to exercise due to a busy work or home life, there are techniques that you can use throughout the day that will accelerate your weight loss. Most of these can be done just about anywhere and only require a few extra minutes.
1. Take the stairs.
If you work in a building with an elevator, try taking the stairs at least once a day. It may take a little bit longer, but you'll be burning fat while you walk. This of course may not always be feasible, but try to do it at least once a day. You'll have even better results if you completely stop using the elevator.
2. Suck it in.
It sounds silly, but sucking in your stomach throughout the day can actually help tighten your abs and whittle your waist. No one even has to know you're doing it. Just suck in your stomach for five minutes of time throughout the day. This can really help if your exercise options are limited and many women have managed to lose whole dress sizes after just a few weeks.
3. Start fidgeting.
Fidgeting actually does burn calories, particularly if you're someone who always sits stills. We're not advocating driving your co-workers insane with constant movement, but fidgeting with your feet under the desk can make a difference.
4. Use housework.
Housework can actually burn more calories than running and as an extra bonus, your house will be spic and span. Try to set aside thirty minutes a day to vacuum, dust and sweep. You'll be getting a good workout and you'll be getting your heart rate up.
5. Get creative.
If your options are pretty limited, try finding ways to exercise on your lunch break. Walk around outside or at a mall. You'll burn more calories than you would simply sitting at a table.
6. Try leg bends.
You can really work on your lower body without anyone noticing by practicing leg bends under your desk. This is great if you're frequently on the phone and bored out of your skull. Simply unbend your knees and raise up your legs - hold the position for a few seconds and lower them back down. Try several repetitions of this throughout the day.
7. Ask about a company gym.
If you work for a large company, they may be willing to put in a gym for employees. You can then exercise on your lunch break, before you come in for the day or before you leave. Since having fit employees generally means an increase in productivity, most will be willing to consider the addition.
8. Get a desk treadmill / pedal exerciser.
One of the latest innovations is a little treadmill that sits under your desk. You can work your legs all day long without making a sound and you'll stay healthier. Most are quite small and operate on leg power only. This is a discrete way to get your exercise during working hours.
When you are trying to lose weight, it is very common to go on a strict diet and add in exercise on top of that. There is a problem with this however and you can end up feeling too exhausted to keep going. This usually leads to quitting your diet entirely or giving up your exercises. If you want to avoid feeling exhausted, you need to provide your body with the right amount and kind of fuel to keep going.
First, let's talk about that simple ratio of reducing calories in + increasing exercise = weight loss. However, there is a problem in this simple equation. If you're not getting enough calories in, your body will go into starvation mode. You'll need to add another item to this equation to make sure that you're getting the right balance.
You'll need to figure out how many calories a day that you need, and then how many calories you burn at your exercises. For example, if you've cut down to 1200 calories a day, and you're burning 400 at the gym, that leaves you with only 800 calories for fuel. This is not nearly enough to keep you going. (I am on 1200 calories and exercising with my Jumpstart Medicine medically assisted weight loss... but I am under the supervision of a physician and I am getting all of my calories from lean protein (70%), complex non grain carbohydrates (25%), non fat dairy (5%), and I am taking a multivitamin.) I highly recommed Jumpstart. I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).
In this scenario, it would be better to eat a few more calories a day so that you're not running on empty. You can find the right balance by seeing how many calories your body needs to exist. This is usually around 1500 for women and 2000 for men. Anything above that and you'll gain weight. Too much below it and you won't have enough to stay healthy.
This means that on days where you exercise, you may need to eat a little bit more. Don't go overboard, but try to add a healthy snack on exercise days to help avoid having too little fuel. Remember, 3500 calories = 1 pound of fat. Without getting into complicated math, for each pound you want to lose, you'll need to cut 3500 calories out of your diet.
Simply put, if you're burning 400 calories a day in exercise, within a little over 8 days you would have lost a pound, if you're sticking with your normal caloric intake. It can get a little complicated, but the easy way is just to add up the calories you eat, subtract the amount you burn in exercise and see what you have left. Anything below 1200 calories a day for women and 1500 calories a day for men is not recommended.
You'll also need to supply your body with the right kind of fuel. You can't eat a brownie and expect to have it help you keep your strength up. Look for foods that are high in protein and low in fat with a low glycemic index. This will give you the energy you need to avoid feeling rundown. Healthy nuts like almonds are a great snack that can give you plenty of fuel for your workouts. Avoid sugary treats and stick with healthy alternatives for the best results.
This article is slightly contrarian please understand your own personal experience and consult with your doctor to figure out what is right for you.
Most everyone agrees that drinking water is an important component to weight loss. However, there are some dangers that drinking too much water can pose to your health. While it is important to stay hydrated, you'll need to make sure that you are drinking the right amount of water.
First, water is very helpful when it comes to making your stomach feel full and keeping you from feeling unsatisfied. However, this leads many people to drink too much water, especially at first. In addition, if you're drinking too much water to keep from eating, you won't be shrinking your stomach, so it will keep thinking that it needs to be filled up.
A good rule of thumb to follow when it comes to deciding how much water you really need is to take your weight, divide it half and use this as a guide to how many ounces of water you really need. I weigh 356 currently which would equate to 178 oz a day (or ~22 8 oz glasses) with this rule of thumb. For, a 100 lb woman this rule of thumb is 6.5 8 oz glasses a day. As you can see rule of thumbs are pretty worthless. Consult your doctor for what level is right for you.
However, if you will be doing any sort of strenuous exercise, or if it is currently hot, you will need to increase your water intake a little bit to make sure that you do not become dehydrated. In this case, you may want to add an extra eight or sixteen ounces, or more, depending on how much you sweat.
Many people do not realize how much water they really get, especially when it doesn't come from a glass or a bottle. If you eat soup, you're getting quite a bit of water. Even soda contains a lot of water and in some cases, it may be 99% water. While this is great for keeping you hydrated, you may be overdoing it, especially if you are already drinking your eight glasses of water a day. CNN recently ran a story calling into question the conventional wisdom of 8 glasses of water a day.
Why is it so important to make sure that you don't get too much water? People have actually died after ingesting too much water thanks to what is known as Hyponatremia. In plain English, this occurs when you drink so much water that your system becomes overloaded and your blood thins out too much. While it can take some people more than a gallon of water ingested in a short period of time to reach this stage, others may be more susceptible.
Check with your doctor to see what they feel is a healthy amount of water for your unique needs. They will be able to give you a better idea of your water requirements and they can educate you on the dangers of drinking too much water.
In short, water is very important and it can be very useful when you are trying to lose weight. However, too much of a good thing isn't good either. As with many things in life, the key is to find the right balance. When you find this, you'll be well on the road to healthy and safe weight loss.
For most of us, eating normally means eating whatever we want. The key to eating the way we want to eat and not gaining weight is portion control and extra exercise. It is possible to lose weight while not depriving yourself of the food you love, but you will need to make that commitment towards getting healthy and finding the right balance. Let's go over portion control first.
Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.
If you are finding that you don't have enough time to exercise due to a busy work or home life, there are techniques that you can use throughout the day that will accelerate your weight loss. Most of these can be done just about anywhere and only require 
When you are trying to lose weight, it is very common to go on a strict diet and add in exercise on top of that. There is a problem with this however and you can end up feeling too exhausted to keep going. This usually leads to quitting your diet entirely or giving up your exercises. If you want to avoid feeling exhausted, you need to provide your body with the right amount and kind of fuel to keep going.
This article is slightly contrarian please understand your own personal experience and consult with your doctor to figure out what is right for you.
