Weight Loss Journal

Just as we consume calories every day, we also burn them in everything that we do. Sleeping, breathing, talking, chewing, walking, even sitting burns calories, so we are constantly burning calories even when we aren't moving at all. Some activities burn more calories than others, however, so if you are looking for ways to burn more calories than you consume, then it may be time to get creative and come up with fun activities that burn these calories. Since all activities burn calories, your weight loss effort does not have to mean running or doing endless aerobics to get the weight off. Why not get some of the weight off in the snow instead? Snowboarding and skiing are two exciting and advantageous ways to burn calories. Do you want to lose weight in the snow? Why not? Here are some basic tips and considerations to make when it comes to snowboarding and skiing for weight loss.

- Skiing and snowboarding, even just for fun and not in a serious nature, can burn an immense amount of calories. A 180lb man can easily burn nearly 600 calories just skiing for fun. Step things up just a notch or two by turning your skiing activity into a vigorous 5-7.9 mile per hour cross country skiing trip, and you can up your average calorie burn to 735 in a single hour from 572 in the same span of time. On top of the calories that you will burn from the activity itself, you will also burn more calories in general because your body burns calories when it heats itself up, and your body has to work overtime to keep you warm in the cold when you are out skiing.

- Skiing is excellent for conditioning your body. Consider how much work goes into keeping you on the skis. The same is actually true for snowboarding, which requires you to stay up on the snowboard without toppling over, while sliding down a slope. Moderate snowboarding can burn 514 calories in a single hour if you weigh around 180lbs. Step that up to a vigorous snowboarding activity and you will find yourself burning on average 678 calories in a single hour.

- Skiing and snowboarding both offer excellent conditioning for your body. Even if you don't end up falling down in the course of your skiing or snowboarding activity, you may still find yourself feeling sore the following day. Do not feel alarmed however, as this only means that you have worked unused muscles, giving them a good workout as you skied or snowboarded your way down the powdery mountain. Feeling a bit achy following a good skiing or snowboarding workout is an excellent indicator that you are benefiting physically from the sport.

All sports are capable of contributing to weight loss, but some work better than others. If you want to lose weight in the snow, running and aerobics simply will not cut it. Instead, strap on some skis or a snowboard and take a few trips down the mountain for something more enjoyable.

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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.

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There are literally hundreds of different ways that you can get exercise, but not all of them are suited for you. Each one of us has different likes, dislikes and capabilities. The problem facing most people who try to adopt an exercise plan is choosing one that does not fit their body's needs. By aiming too high or picking the wrong plan, you can easily doom yourself to failure.

In order to avoid this, you're going to need to find your exercise niche. It make take a lot of trial and error, but there are exercises that will keep you motivated and will help you have fun while you're losing weight. Exercise is hard enough, there is no need to torture yourself while you're at it.

Let's look at just a few of your options:

Aerobics -

When it comes to burning fat quickly, it's hard to beat aerobics. However, it can be difficult, especially at first. If you are interested in this type of exercise, but you have some physical issues that make it too hard, it's ok to start slow. Go with a low or no impact work out and pick an instructor that you can actually like. It may not be easy, but the right teacher really makes the difference when it comes to sticking with your exercise plan.

Spinning/Stationary Bike -

If organized aerobics are not your style, you can still get your heart pumping in private with a spinning machine or stationary bike. In many cases, you can even get one for your home where you can exercise in private. This is usually a lot easier for those who have issues with their knees or backs and it is a great way to get started.

Organized Techniques -

Tae Bo is a great example of a technique that incorporates several different elements. The classes are usually quite fun and focus on building upper body strength as well as losing fat. If you need a high energy workout that will keep you coming back for more, this is a great choice.

Weight Lifting -

While weight lifting this isn't the best for weight loss, it can be a good place to start. You'll need to add some sort of aerobic element however to keep burning fat. It is important to lift in order to build lean muscle mass however, so everyone can benefit from this type of exercise.

Walking/Running -

If you want to do your own thing, one of the best ways to get started is by walking. You can gradually increase the distance each day until it becomes easier to make it. Running is usually pretty tough to start with, especially if you are really out of shape, but you can try walking for five minutes, running for ten, walking for five, etc... By changing it up, you'll be building up your endurance levels.

There are numerous other techniques and it is a great idea to explore several to see what is really right for you.

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Trying to map out a new health plan can be difficult, especially when you are used to overeating on a regular basis. Many of us don't even realize just how much we eat and how this can affect our bodies. The key to weight loss is the simple formula of calories in - calories burned. If you're taking in too many calories, you're just not going to lose weight the healthy way.

Learning how not to overeat can be a difficult process, especially if you have been used to it for many years. Your stomach is pretty much trained that it needs a set amount of food and when it doesn't get that amount, it sends out signals to your brain that you're hungry.

In order to stop overeating, you're going to need to employ a process with a few different techniques. It may take awhile to completely retrain yourself, but it is possible. Don't get discouraged and keeping moving forward, even if you end up falling off the wagon. It's only a disaster if you don't get back on.

Let's look at a few ways that you can start training yourself to avoid overeating.  Personally, I went with 1-3 until I had figured out my diet and even now continue to rely on number 2.

1. Keep a log of absolutely everything you eat from the moment you get up to the moment you go to bed.

Don't forget to log what you drink as well. Sometimes, just seeing everything on paper is enough to make you realize how much you are eating. Talk with your doctor or nutritionist to see how many calories you really need, and then compare the two. Chances are, you're probably consuming more calories than you thought.

2. Start using smaller plates.

Even if it's only for your meal and not the rest of your family's, studies have shown that smaller plates really do help when it comes to weight loss. Eat only what is on that plate and avoid going back for seconds. You'll get that mental feeling of having cleared your plate, but it will be with much less food than you normally get. If you have difficulty with portion control, this technique can really make the difference.

3. Get a food scale.

It's tough to know how big a portion should be and having a food scale around really makes it easier. Chances are, what you thought was one serving is probably closer to two. It can seem a little frustrating and quite a bit crazy at first to weigh everything you eat, but after the first week or so it will become old hat.

4. Allow yourself your favorite foods, but cut back on their size.

In some cases, overeating is triggered by the feeling of being deprived. Instead of quitting all of your favorite foods cold turkey, allow yourself to eat them, but in much smaller quantities. If this is still a problem, try replacing these foods with similar versions that are lower in calories. There are new snacks that are packaged into 100 calories packs that are very similar to popular desserts and these can really help in this situation.

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It is common knowledge that making lifestyle changes can have a big impact on how much weight you lose and your chances of keeping it off over the long term. What isn’t as clear is how to effect those changes, especially if you are trying to lose weight on your own. Lifestyle changes are vital, but if you don’t know where to start, they can be a little difficult to accomplish. However, by learning how to make small lifestyle changes now, you can get that foundation you need to start working towards permanent weight loss. Let’s look at just a few ways that you can make lifestyle changes, starting today.

First, you’ll need to figure out where you want to start. Whether it’s eating healthy, getting more exercise, or quitting bad habits, pick one area to focus on first. This will help you avoid getting overwhelmed and you can always add new lifestyle changes in once you master the first one. For many of us, it’s that first step that is the hardest, so pick a lifestyle change that you can easily stick to.

Once you have this decided, figure out how you are going to implement it. It sounds a bit analytical, but if you break everything down into easy to follow steps, those changes will not be as difficult to make. For example, let’s say that your first lifestyle change is to cut processed foods from your diet. You can start small, so that you don’t find yourself missing these meals, and gradually increase the amount of foods that you are cutting from your diet.

Stop eating out once a week, or put away that can of green beans and make some that are fresh. Each day, try to find new ways to cut that processed food out of your life and before you know it, you’ll be completely free. It doesn’t take very long to get to this point, once you get past that first step. Other examples would include walking around the block once a night, then gradually increasing that to twice, and before you know it, you’ll be doing ten laps in no time at all.

Lifestyle changes sound hard and they sound complicated. But, if you can change that mindset and find a way to make little changes, they will add up to big changes later on. Don’t let the specter of changing your entire way of life weigh you down and keep you from taking that first step. Find a way to start small and build up your efforts. This is probably the easiest way that you can start making changes right now – and keep making changes as you progress.

The key to lifestyle changes is knowing what you need to do, finding a way to implement that and sticking to it. By starting small, you’ll be much more likely to be able to stick to your plans and implementing them will be much less stressful.

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When you first start on a weight management plan, it’s easy to look at calories as your enemy. In fact, many people fall into the trap of actually consuming too few calories, which can make it harder to lose weight, especially over time. Your body needs to have fuel in order to run properly and if it doesn’t you may notice that you just don’t feel right, and that you don’t have enough energy. This makes it hard to stick to your diet, and if you are too deprived, you may actually be slowing down your own metabolism.

The first step to take is to figure out your basal metabolic rate. This is the bare minimum of calories that your body needs for basic functions, such as running your brain, keeping your heart beating and keeping everything running smoothly. It’s not wise to drop below your basal rate, particularly for any extended period of time. This will end up slowing your system down and you may find it impossible to lose weight. In fact, many people that plateau may have simply reached their basal rate and they are not eating enough to lose weight.

You can find a basal metabolic rate calculator online that will help you determine your basic needs. They will need information such as your height, current weight, your age and how much exercise you get. Be honest so that you can get a good idea of just how many calories you really need. If you do need to burn fat, it is acceptable to go a little below that basal rate, but you should never drop below 1200 calories. You can also add more exercise to increase the amount of calories that you burn, which will actually help you raise your metabolism.

Once you determine what your daily basic needs are, you’ll be able to start working on a basic diet plan that will provide you with the weight loss you need, without sacrificing your health as a result. Try not to go more than 500 calories less than your basal rate, and instead, add more exercise to help you burn more calories.

Some signs that you are not consuming enough calories can be a headache, which is common when you are suffering from a lack of protein, general tiredness, fatigue, simple malaise and generally just not feeling up to snuff. While it is common for your body to through a few of these changes initially when you start a weight loss plan, within a week or so you should actually start to feel energized. If you don’t, you may not be eating enough to keep your body functioning properly.

While we all want to lose weight quickly, it is much smarter to take the time that it takes, watch your caloric intake and make sure that you don’t go overboard when it comes to cutting those calories. Your body needs fuel if you want to get healthy.

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When it comes to finding the right workout plan, it may be a good idea to consider giving swimming a try. As the nation watched Mark Phelps make history in 8 swimming events, more people started getting interested in just how good swimming can be for your body. As you can see from the shape that professional swimmers are in, it certainly can do a body good, especially when you take it seriously.

Let’s take a look at why many consider swimming to be the ultimate exercise.

First, it is one of the few exercises that truly works every part of your body, arms, legs, neck, lungs, heart, everything is working together to propel you through the water. It’s no secret that swimming is one of the best exercises to help you burn calories quickly, and that is due in a large part to how your body functions as a whole during this exercise. When you’ve got everything working at the same time, you enter that perfect zone for weight loss and calorie burning.

Next, swimming is popular due to the fact that there is a low overall chance of injury, unless of course you’re planning on adding diving to the mix. It’s often used to help injured athletes get rehabilitated, and is usually used as part of physical therapy for medical patients. When you have an opportunity to take advantage of an exercise that doesn’t put stress on your joint and that has virtually no impact, it just makes sense to take advantage of it.

Swimming is also considered to be the ultimate exercise because it has a calming effect on many people. There are even studies that have shown that swimming has the ability to help lower blood pressure and help people stay calmer. Whether it’s due to the total body workout aspect, or the calming effect that warm water has on the body, swimming is considered by many health professionals to be an ideal form of exercise.

Lastly, many people find that they simply don’t have to work as hard to lose weight when they are using swimming as their main form of exercise. You can burn hundreds of calories in an hours time and at the end of the session, chances are you won’t feel as tired or worn out as you would if you had run the entire time. Swimming is easier on the body, even though it requires more physical effort.

If you have a gym nearby that has an indoor pool, or there is one in your area, consider giving swimming a try for a week. You can also get above ground lap pools for home use if you prefer to exercise in private or at home. More permanent solutions are also available. Stick to a regular routine and see if you don’t notice any changes in how you feel, and how much weight you lose. Chances are, you may start to look at swimming as the ultimate exercise as well.

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Anytime it takes five people to write one book, you’ve got to wonder whether the subject matter is really difficult, or if there was a shortage of available projects on the market. The New Glucose Revolution tackles a pretty complex subject, but we failed to see how five people were really necessary to write one little book. However, despite this fact, we did find it an interesting read.

The main concept of the book is that by paying attention to the glycemic index for foods, you can make better food choices and lose weight more rapidly. The book breaks down foods into three main groups, Low, Medium and High GI to assist the reader in determining which foods are safe to eat. The authors maintain that if your diet contains foods that are too high in the GI index, it will be more difficult to lose weight.

Many people, such as diabetics, already live on a low GI diet, but that doesn’t mean that they are skinny. While there are tremendous benefits available to paying attention to just how much sugar is in the food that you eat, it certainly is not the cure-all pill. That said, this book does give an exhaustive account of how monitoring your GI intake can help you lose weight.

Perhaps the best resource are the 67 pages that are devoted to listing popular foods and revealing their GI amounts. This is very helpful for those looking to ingest less sugar and try to watch how many carbs they are actually eating. The recipes and food preparation tips are also very helpful and overall, we found the book to be a solid treatise on the subject that provides more than enough resources to stick with a low GI diet without risking boredom. You may not agree with everything in the book, but it is still a good read.

If you are interested in learning more about how sugar impacts weight loss, and how using the GI scale can help you lose weight, this is certainly an interesting read. While many of the concepts are pretty tough, the authors did a good job of breaking everything down and making it easier to understand. The inclusion of recipes was a nice touch, and overall it was a good read.

We recommend the book on the basis that there is a lot to be learned here and this is one of the few resources that makes decoding the GI scale a lot easier. There are a few problems with it, such as not focusing enough on exercise, but overall, this was a decent book and there is a lot to be learned. If you are looking for a great weight loss solution and have frequently come up empty, this may not be a bad book to add to your collection. Just remember that there is no replacement for exercise and any diet can be enhanced by adding more activity to your life.

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Once you're ready to take that step and go on a diet, there will literally be thousands of options available to you. There are a myriad of different diets out there and most claim that they have the secret to fast weight loss. It can be very frustrating to keep trying these different diets, only to find that they don't deliver on their promises.

Not all diets are created equal and they will not work for everyone. Each one of us has a unique metabolism and genetic makeup that determines how we respond to different types of diets. For example, there are people that genetically don't need a lot of protein and they do best on diets that are centered around eating a lot of whole grain foods and vegetables.

On the other hand, there are people who naturally have an issue with eating carbohydrate laden foods. In order to determine which diet is going to work for you, there are a few questions you'll need to answer. First and foremost, you'll need to figure out what your danger foods are, or which foods always cause you to gain the most weight.

For example, some people find that they can eat all the bread they want, but when they eat chocolate, they instantly gain weight. By determining your "danger" foods, you can select the right diet that specifically avoids them.

Next, you will need to ask yourself how determined and committed you are to losing weight. There are very extreme diets that require a lot of willpower. If you honestly do not think that you could see yourself on the same diet three weeks from now, it's best to find one that you can actually stick too. While extreme diets do get results quickly, they are usually so intense that it is nearly impossible to keep up with their rigors.

Lastly, you'll need to ask yourself if a traditional diet is the way that you want to go. You can read all the books you want and try all the different programs out there but at the end of the day, the basic formula for weight loss is reduce the intake of calories and increase the amount of exercise. If you feel that you have the capability of monitoring your own food intake, you don't need to go on a special diet. You can simply use this formula and change the way you eat.

There is no magic bullet when it comes to weight loss. However, by finding the diet that is best suited for you, you are greatly increasing your chances for success. It is never easy to commit to losing weight, but you can make it a lot less stressful and increase your chances for success by choosing a diet that won't doom you to failure.

In some cases, it may take some trial and error to find the plan that works best for you. The most important thing to remember is that you are making that effort and it will pay off if you stick to it.

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