No need to be lonely
Loose Weight Easily
Approved Weightwatchers calculator. Weight loss recipies and articles.
- No need to be lonely
- Hot tomatoes on Pesto Ciabatta
- Cheese Fries
- Apple Crumble
- 6 Cracking Omelette Recipes
- Quick Weight Loss!
- Water & Weight Loss
- 10 Easy Weight Loss Tips
- Weight loss the easy way
- Weightwatchers calculator
Hot tomatoes on Pesto Ciabatta
POINTS value 2.5
Servings 2
Preparation Time 10 min
Cooking Time 5 min
Level of Difficulty Easylight meals
Introduce an Italian flavour to your quick snack with the lightest smearing of pungent pesto, a jar of which you may well have lurking in your fridge or cupboard.
Ingredients
2 large tomato(s), ripe 4 spray low-fat cooking spray 2 slice Ciabatta, medium thickness 1 tablespoon pesto sauce 1 pinch salt 1/4 teaspoon pepper, black
Instructions
Slice the tomatoes in half across the middle and season. Heat a non-stick frying-pan and when hot, spray with cooking spray. Add the tomato halves, cut-side down. Cook for about 3 to 5 minutes until nicely browned but still whole. There is no need to turn them. Remove the pan from the heat but leave the tomatoes in the pan.
Toast both pieces of the ciabatta loaf and then spread each lightly with the pesto.
Slide the tomatoes on top of the toast, slightly slashing the tomatoes with a sharp knife. This will allow the juices to flow and flavour and soften the toast.
Season to taste and serve.
Servings 2
Preparation Time 10 min
Cooking Time 5 min
Level of Difficulty Easylight meals
Introduce an Italian flavour to your quick snack with the lightest smearing of pungent pesto, a jar of which you may well have lurking in your fridge or cupboard.
Ingredients
2 large tomato(s), ripe 4 spray low-fat cooking spray 2 slice Ciabatta, medium thickness 1 tablespoon pesto sauce 1 pinch salt 1/4 teaspoon pepper, black
Instructions
Slice the tomatoes in half across the middle and season. Heat a non-stick frying-pan and when hot, spray with cooking spray. Add the tomato halves, cut-side down. Cook for about 3 to 5 minutes until nicely browned but still whole. There is no need to turn them. Remove the pan from the heat but leave the tomatoes in the pan.
Toast both pieces of the ciabatta loaf and then spread each lightly with the pesto.
Slide the tomatoes on top of the toast, slightly slashing the tomatoes with a sharp knife. This will allow the juices to flow and flavour and soften the toast.
Season to taste and serve.
Cheese Fries
light meals
POINTS Value: 2
Servings: 4
Preparation Time: 10 minCooking Time: 35 minLevel of Difficulty: Easy
Try these delectable - yet guilt-free - fries for the perfect on-the-run snack...
Ingredients
· 5 spray low-fat cooking spray, one-second sprays, or enough to coat baking sheet
· 2 large portion potato(es), red or white, peeled and cut into 1/2-inch thick strips
· 1 pinch salt, or to taste
· 65 g half-fat cheddar cheese, grated
· 1/2 teaspoon pepper, or to taste
Instructions
· Preheat oven to 400ºF / 200ºC / Gas Mark 6. Coat a large baking sheet with cooking spray.
· Arrange potatoes on prepared baking sheet and season to taste with salt and pepper. Bake until golden brown and fork-tender, about 40 minutes. Move potatoes so that they are close together on baking sheet; top with cheese. Bake until cheese melts, about 5 minutes more.
POINTS Value: 2
Servings: 4
Preparation Time: 10 minCooking Time: 35 minLevel of Difficulty: Easy
Try these delectable - yet guilt-free - fries for the perfect on-the-run snack...
Ingredients
· 5 spray low-fat cooking spray, one-second sprays, or enough to coat baking sheet
· 2 large portion potato(es), red or white, peeled and cut into 1/2-inch thick strips
· 1 pinch salt, or to taste
· 65 g half-fat cheddar cheese, grated
· 1/2 teaspoon pepper, or to taste
Instructions
· Preheat oven to 400ºF / 200ºC / Gas Mark 6. Coat a large baking sheet with cooking spray.
· Arrange potatoes on prepared baking sheet and season to taste with salt and pepper. Bake until golden brown and fork-tender, about 40 minutes. Move potatoes so that they are close together on baking sheet; top with cheese. Bake until cheese melts, about 5 minutes more.
Apple Crumble
Desserts
POINTS® Value: 6 Servings: 4 Preparation Time: 15 min Cooking Time: 20 min Level of Difficulty: Easy
This scrummy dessert has a twist that will definitely satisfy your taste buds!
Ingredients
· 500 g cooking apple(s), peeled, cored and sliced
· 1/4 teaspoon spices, preferably cinnamon
· 50 g caster sugar, golden
· 40 g polyunsaturated margarine
· 100 g muesli
· 50 g marzipan, grated
· 15 g light brown sugar
· 300 g low-fat ready to serve custard
Instructions
· Preheat oven to Gas Mark 5/190°C/375°F.
· Put apples and cinnamon, if using, into a baking dish. Sprinkle with caster sugar and 2 tablespoons of water. Bake for 10 minutes.
· Meanwhile, melt margarine. Stir in muesli and marzipan.
· Remove baking dish from oven and sprinkle with crumble mixture. Scatter demerara sugar over surface. Return to oven and bake for 20 - 25 minutes.
· Serve with warmed custard.
POINTS® Value: 6 Servings: 4 Preparation Time: 15 min Cooking Time: 20 min Level of Difficulty: Easy
This scrummy dessert has a twist that will definitely satisfy your taste buds!
Ingredients
· 500 g cooking apple(s), peeled, cored and sliced
· 1/4 teaspoon spices, preferably cinnamon
· 50 g caster sugar, golden
· 40 g polyunsaturated margarine
· 100 g muesli
· 50 g marzipan, grated
· 15 g light brown sugar
· 300 g low-fat ready to serve custard
Instructions
· Preheat oven to Gas Mark 5/190°C/375°F.
· Put apples and cinnamon, if using, into a baking dish. Sprinkle with caster sugar and 2 tablespoons of water. Bake for 10 minutes.
· Meanwhile, melt margarine. Stir in muesli and marzipan.
· Remove baking dish from oven and sprinkle with crumble mixture. Scatter demerara sugar over surface. Return to oven and bake for 20 - 25 minutes.
· Serve with warmed custard.
6 Cracking Omelette Recipes
An egg has the ability to create life and as such is one of the most 'whole' foods you can eat. It contains a good source of protein (11% of our recommended daily allowance), vitamins A, D, B 12, B6, riboflavin as well as iron and iodine. Coupled with its fantastic nutrients it is also easy to digest, easy to prepare and easy and cheap to buy. Not to mention versatile!
At only 1½ POINTS® values per egg they make a great low POINTS values meal, but the fact that all the POINTS values come from the yolk means that the addition of any extra whites adds Zero POINTS values! This gives us great scope to eat more without adding calories to the meal.
How to Make an Omelette the Low Fat Way
Beat together 1 egg and 1 egg white with salt and pepper. Heat a non-stick frying pan with low fat cooking spray. When sizzling add the eggs swirling to the edges and cook for 2-3 mins until all the egg is set. Fold the omelette in half and slide out of the pan to serve.
What to Put in Omelettes
Omelettes can be a light or more substantial meal depending on what you add. One way to approach them is to incorporate whatever needs using in the fridge at the time so they are different every time. However, there are certain ingredients that go very well with eggs….
Vegetables
Slices of garlic, mushrooms, courgettes, onions, spring onions, lightly wilted spinach, cherry tomatoes, chunks of red pepper or sliced cooked potatoes are all great pan fried in low fat cooking spray before adding the egg. Or you can steam asparagus spears, green beans, carrots or peas and add these to the pan with the egg. Herbs make a tasty addition - add dried herbs with the egg, and fresh herbs can be chopped and scattered over just before serving. Parsley, basil, tarragon, coriander, thyme are all good additions and can be used to complement the other ingredients you choose.
Cured Meats
Chopped bacon, chorizo, strips of Parma ham or cooked sausage pieces add flavour, making an omelette a more filling meal, and can be lightly pan fried before adding the egg.
Fish
Smoked fish make an excellent addition – salmon, trout or mackerel can be tossed in at the last minute to warm through.
Cheese
Grated or chunks of hard cheese such as Cheddar or Stilton or teaspoons of low fat soft cheese can be dotted onto the omelette before folding.
Soufflé Omelettes
One way to make omelettes more exciting is to separate the yolks and whites, beating the yolks and whisking the whites until they form stiff peaks and carefully folding into the yolks. This creates a light and airy texture much like a soufflé, which is thicker than a normal omelette. Try these with both savoury and sweet options.
Omelette for Dessert
Cook your omelette as normal adding 2 tsp of icing sugar and serving with fruit or adding orange or lemon zest to the egg mixture before cooking and serving with the juice.
At only 1½ POINTS® values per egg they make a great low POINTS values meal, but the fact that all the POINTS values come from the yolk means that the addition of any extra whites adds Zero POINTS values! This gives us great scope to eat more without adding calories to the meal.
How to Make an Omelette the Low Fat Way
Beat together 1 egg and 1 egg white with salt and pepper. Heat a non-stick frying pan with low fat cooking spray. When sizzling add the eggs swirling to the edges and cook for 2-3 mins until all the egg is set. Fold the omelette in half and slide out of the pan to serve.
What to Put in Omelettes
Omelettes can be a light or more substantial meal depending on what you add. One way to approach them is to incorporate whatever needs using in the fridge at the time so they are different every time. However, there are certain ingredients that go very well with eggs….
Vegetables
Slices of garlic, mushrooms, courgettes, onions, spring onions, lightly wilted spinach, cherry tomatoes, chunks of red pepper or sliced cooked potatoes are all great pan fried in low fat cooking spray before adding the egg. Or you can steam asparagus spears, green beans, carrots or peas and add these to the pan with the egg. Herbs make a tasty addition - add dried herbs with the egg, and fresh herbs can be chopped and scattered over just before serving. Parsley, basil, tarragon, coriander, thyme are all good additions and can be used to complement the other ingredients you choose.
Cured Meats
Chopped bacon, chorizo, strips of Parma ham or cooked sausage pieces add flavour, making an omelette a more filling meal, and can be lightly pan fried before adding the egg.
Fish
Smoked fish make an excellent addition – salmon, trout or mackerel can be tossed in at the last minute to warm through.
Cheese
Grated or chunks of hard cheese such as Cheddar or Stilton or teaspoons of low fat soft cheese can be dotted onto the omelette before folding.
Soufflé Omelettes
One way to make omelettes more exciting is to separate the yolks and whites, beating the yolks and whisking the whites until they form stiff peaks and carefully folding into the yolks. This creates a light and airy texture much like a soufflé, which is thicker than a normal omelette. Try these with both savoury and sweet options.
Omelette for Dessert
Cook your omelette as normal adding 2 tsp of icing sugar and serving with fruit or adding orange or lemon zest to the egg mixture before cooking and serving with the juice.
Quick Weight Loss!
Quick Weight Loss!
Tracie Johansonn
Perhaps you've heard the joke about the shocking news headlines from the year 2050: "New study reveals that exercise and proper nutrition is the key to successful weight loss!"
It seems that we're always looking for a quick and easy way to lose fat, but those darn studies and that reputable research just keeps getting in the way of our dream!
There's always someone out there telling us we can lose fat without watching our diet and without any exercise. As much as we'd like to believe that's true, deep down inside we know better. The ads promising that we can 'get slim quick' remind us of the 'get rich quick' infomercials we see on late-night television. Still, there's no shortage of 'get slim quick' products out there.
A YaHoo search of the term "Easy Weight Loss" yielded about 10,600,000 hits.
A Google search of the phrase "Quick Weight Loss" showed about 14,300,000 recommended sites to visit.
Looking up "Easy Fat Loss" on YaHoo revealed about 4,290,000 answers.
Finally, running a Google search for "I want to lose weight but I don't want to exercise because I don't have the time, money or will power" will bring up about 633,000 sites. We're not kidding!
Compare that to the Google results for "Weight Loss Truth": only about 2,760,000.
PERMANENT FAT LOSS REQUIRES EFFORT:
Let's face it, there really is no good way to lose fat without any effort. Successful and permanent weight (fat) loss takes some time, it takes some effort, and it certainly requires some exercise. Consider what Dr. Gabe Mirkin had to say on the subject: "There are many products on the market today that promise to help you lose weight. None will help you unless they get you to exercise more and eat fewer calories." (Source: The Sportsmedicine Institute, Inc. - DrMirkin.com)
DON'T BE TEMPTED BY SHORTCUTS:
So is it possible to lose weight quickly? Sure, but weight loss achieved quickly and/or by 'cheating' will never be permanent and is usually not healthy.
Remember the phen-fen pills that were popular just a few years ago? While they certainly helped you lose weight, they were withdrawn from the market in September of 1997 after being linked to the occurrence of serious cardiac valvular disease, and primary pulmonary hypertension.
Ephedra, another weight loss pill, was pulled from shelves on April 12, 2004. After a careful review of the available evidence about the risks and benefits of ephedra in supplements, the FDA found that these supplements present an unreasonable risk of illness or injury to consumers. The data showed little evidence of ephedra's effectiveness, except for short-term weight loss, while confirming that the substance raises blood pressure and stresses the heart (Source: nccam.nih.gov).
Please note that the National Institutes of Health (NIH) found that ephedra was effective for only short-term weight loss. Does that sound like a permanent solution?
There are lots of other 'shortcuts' out there, from laxatives to harsh stimulants. There are also some honestly good products that can help us lose fat if they are used in conjunction with regular exercise and healthy nutrition. Green tea is a good example. Clinical studies conducted by Dr. Abdul Dulloo, of the University of Geneva in Switzerland brought the conclusion that green tea weight raises metabolic rates and speeds up fat oxidation (Source: green-tea.dminternational.biz).
THE TAKE-HOME MESSAGE:
So what's the take-home message? The bottom line is that there is no 'get slim quick' miracle out there. The only way to achieve permanent fat loss is by following the same advice we've been hearing for years: exercise regularly and watch what we eat.
Let's watch out for products that claim we can achieve the body we've always wanted without diet or exercise. We know that's not true, so let's not be tempted by the empty promise.
Tracie Johansonn
Perhaps you've heard the joke about the shocking news headlines from the year 2050: "New study reveals that exercise and proper nutrition is the key to successful weight loss!"
It seems that we're always looking for a quick and easy way to lose fat, but those darn studies and that reputable research just keeps getting in the way of our dream!
There's always someone out there telling us we can lose fat without watching our diet and without any exercise. As much as we'd like to believe that's true, deep down inside we know better. The ads promising that we can 'get slim quick' remind us of the 'get rich quick' infomercials we see on late-night television. Still, there's no shortage of 'get slim quick' products out there.
A YaHoo search of the term "Easy Weight Loss" yielded about 10,600,000 hits.
A Google search of the phrase "Quick Weight Loss" showed about 14,300,000 recommended sites to visit.
Looking up "Easy Fat Loss" on YaHoo revealed about 4,290,000 answers.
Finally, running a Google search for "I want to lose weight but I don't want to exercise because I don't have the time, money or will power" will bring up about 633,000 sites. We're not kidding!
Compare that to the Google results for "Weight Loss Truth": only about 2,760,000.
PERMANENT FAT LOSS REQUIRES EFFORT:
Let's face it, there really is no good way to lose fat without any effort. Successful and permanent weight (fat) loss takes some time, it takes some effort, and it certainly requires some exercise. Consider what Dr. Gabe Mirkin had to say on the subject: "There are many products on the market today that promise to help you lose weight. None will help you unless they get you to exercise more and eat fewer calories." (Source: The Sportsmedicine Institute, Inc. - DrMirkin.com)
DON'T BE TEMPTED BY SHORTCUTS:
So is it possible to lose weight quickly? Sure, but weight loss achieved quickly and/or by 'cheating' will never be permanent and is usually not healthy.
Remember the phen-fen pills that were popular just a few years ago? While they certainly helped you lose weight, they were withdrawn from the market in September of 1997 after being linked to the occurrence of serious cardiac valvular disease, and primary pulmonary hypertension.
Ephedra, another weight loss pill, was pulled from shelves on April 12, 2004. After a careful review of the available evidence about the risks and benefits of ephedra in supplements, the FDA found that these supplements present an unreasonable risk of illness or injury to consumers. The data showed little evidence of ephedra's effectiveness, except for short-term weight loss, while confirming that the substance raises blood pressure and stresses the heart (Source: nccam.nih.gov).
Please note that the National Institutes of Health (NIH) found that ephedra was effective for only short-term weight loss. Does that sound like a permanent solution?
There are lots of other 'shortcuts' out there, from laxatives to harsh stimulants. There are also some honestly good products that can help us lose fat if they are used in conjunction with regular exercise and healthy nutrition. Green tea is a good example. Clinical studies conducted by Dr. Abdul Dulloo, of the University of Geneva in Switzerland brought the conclusion that green tea weight raises metabolic rates and speeds up fat oxidation (Source: green-tea.dminternational.biz).
THE TAKE-HOME MESSAGE:
So what's the take-home message? The bottom line is that there is no 'get slim quick' miracle out there. The only way to achieve permanent fat loss is by following the same advice we've been hearing for years: exercise regularly and watch what we eat.
Let's watch out for products that claim we can achieve the body we've always wanted without diet or exercise. We know that's not true, so let's not be tempted by the empty promise.
Water & Weight Loss
Water & Weight Loss By Michael A. Smith, MD
Many studies over the years have shown the benefits of drinking water. In reference to losing weight, the greatest benefit is the positive affect water has on your metabolic rate.
Water promotes a thermogenic state, which in return increases your metabolic rate. The faster your metabolism, the slower your propensity to gain weight.
But is it really water that I am talking about? No. What I am really referring to is hydration. The human body works hard at keeping a certain amount of water and salt in your tissues relative to the amount of water and salt in your blood.
Proper hydration is a reflection of the correct balance of water and salt that exists between your blood and the surrounding tissues. Your diet should help your body sustain the correct amount of water and salt in your blood and not disrupt the existing balance between your blood and tissues.
Let me explain...
Water & Salt Balance
True hydration is sustaining an amount of water in your blood relative to your tissues that reflects the overall water and salt balance your body works at creating. Looking at the graphic, fluids that cause water to move out of your blood or into your blood are not ideally hydrating.
Salt Moves Water
For a fluid that you drink to be hydrating it should have little effect on moving water. Water will always move to the environment with the higher amount of salt. Looking again at the three possible "tonicity" states, which one is the most hydrating?
Hypotonic Fluid -- This dilutes your blood and now the surrounding tissues have more salts. Water moves out of your blood and into the tissues where the greatest amount of salt resides. This re-establishes the water/salt balance.
Isotonic -- Does not alter the salt concentration in your blood. There is no disruption of the water/salt balance.
Hypertonic Fluids -- This adds salt to your blood and now the surrounding tissues have less salt. Water moves into your blood.
This is not hydrating because the water that moves into your blood is trying to re-establish the correct balance. It's not extra water to help hydrate but needed water to reach the proper balance.
Steps to Proper Hydration
Because of our high salt diets, most Americans need to drink filtered water. However, it's not necessary to drink 15 glasses a day that some diet plans recommend.
Instead, drink 1 glass of filtered water with each meal and drink an additional 2 glasses of filtered water throughout the day. This should come out to about 5-7 glasses of filtered water per day for most Americans (that's assuming your eating the proper number of meals per day).
The remaining fluids you drink need to have the same amount of salt as your blood. This type of fluid keeps your blood isotonic to the surrounding tissues. Isotonic fluids have no net effect on moving water and you sustain a proper level of hydration.
The best isotonic fluid to drink (in my opinion), diluted gatorade. Mix water with gatorade in equal proportions and enjoy! Drink as much as you like since it's isotonic to your blood and won't cause water to move into or out of your blood.
Conclusion
Think more in terms of proper hydration and not disrupting the water/salt balance your body worked hard at creating. It's not about drinking more water, but more about drinking the right fluids.
Many studies over the years have shown the benefits of drinking water. In reference to losing weight, the greatest benefit is the positive affect water has on your metabolic rate.
Water promotes a thermogenic state, which in return increases your metabolic rate. The faster your metabolism, the slower your propensity to gain weight.
But is it really water that I am talking about? No. What I am really referring to is hydration. The human body works hard at keeping a certain amount of water and salt in your tissues relative to the amount of water and salt in your blood.
Proper hydration is a reflection of the correct balance of water and salt that exists between your blood and the surrounding tissues. Your diet should help your body sustain the correct amount of water and salt in your blood and not disrupt the existing balance between your blood and tissues.
Let me explain...
Water & Salt Balance
True hydration is sustaining an amount of water in your blood relative to your tissues that reflects the overall water and salt balance your body works at creating. Looking at the graphic, fluids that cause water to move out of your blood or into your blood are not ideally hydrating.
Salt Moves Water
For a fluid that you drink to be hydrating it should have little effect on moving water. Water will always move to the environment with the higher amount of salt. Looking again at the three possible "tonicity" states, which one is the most hydrating?
Hypotonic Fluid -- This dilutes your blood and now the surrounding tissues have more salts. Water moves out of your blood and into the tissues where the greatest amount of salt resides. This re-establishes the water/salt balance.
Isotonic -- Does not alter the salt concentration in your blood. There is no disruption of the water/salt balance.
Hypertonic Fluids -- This adds salt to your blood and now the surrounding tissues have less salt. Water moves into your blood.
This is not hydrating because the water that moves into your blood is trying to re-establish the correct balance. It's not extra water to help hydrate but needed water to reach the proper balance.
Steps to Proper Hydration
Because of our high salt diets, most Americans need to drink filtered water. However, it's not necessary to drink 15 glasses a day that some diet plans recommend.
Instead, drink 1 glass of filtered water with each meal and drink an additional 2 glasses of filtered water throughout the day. This should come out to about 5-7 glasses of filtered water per day for most Americans (that's assuming your eating the proper number of meals per day).
The remaining fluids you drink need to have the same amount of salt as your blood. This type of fluid keeps your blood isotonic to the surrounding tissues. Isotonic fluids have no net effect on moving water and you sustain a proper level of hydration.
The best isotonic fluid to drink (in my opinion), diluted gatorade. Mix water with gatorade in equal proportions and enjoy! Drink as much as you like since it's isotonic to your blood and won't cause water to move into or out of your blood.
Conclusion
Think more in terms of proper hydration and not disrupting the water/salt balance your body worked hard at creating. It's not about drinking more water, but more about drinking the right fluids.
10 Easy Weight Loss Tips
10 Easy Weight Loss Tips By Melanie Mendelson
1. Stop Drinking Soft Drinks
Each soft drink is 150 empty calories. Replacing just one soft drink per day with water will result in losing 16 lbs per year.
2. Keep Yourself Busy
When there is nothing to do, we reach for the food out of boredom. Staying busy with other activities will help to keep your mind off food.
3. Get Rid Of Tempting Foods
We all have foods that we can't resist. Knowing that, it's best to not have those foods around the house. Out of sight, out of mind.
4. Watch Your Portions
How much you eat is just as important as what you eat. If an average person starts eating just 10% less, he will lose about 20 lbs per year without changing his diet.
5. Think Of Calories In Terms Of Exercise
You have to do the whole hour of aerobics to burn off the 500 calories contained in a big piece of cheesecake. What is easier for you: exercising for 1 hour or not eating the cheesecake?
6. Take A Pause
Next time when you are about to eat something you shouldn't, pause for a couple of seconds and ask yourself -"Is It Worth It?" If the answer is "Yes", go ahead and indulge. If the answer is "No", step back and congratulate yourself for taking that pause.
7. Eat Slowly
It takes our brain about 20 minutes to realize that we are full. When you eat too fast, there is not enough time for the "full" feeling to register, so you'd end up literally stuffing yourself with food.
8. Don't Skip Meals
When you skip a meal, you get way too hungry. When you are too hungry, you won't be able to control yourself at the next meal. As a result, you'll end up eating more than 2 meals worth of calories.
9. Plan Your Meals
Try to plan your meals in advance. Not knowing what you are going to eat will send you right to the fast food joint.
10. Do Everyday Physical Activities
Take the stairs instead of taking the elevator. Park your car at the far end of the parking lot. All those activities add up. Walking briskly for 15 minutes per day will help you lose an extra 10 lbs per year.
1. Stop Drinking Soft Drinks
Each soft drink is 150 empty calories. Replacing just one soft drink per day with water will result in losing 16 lbs per year.
2. Keep Yourself Busy
When there is nothing to do, we reach for the food out of boredom. Staying busy with other activities will help to keep your mind off food.
3. Get Rid Of Tempting Foods
We all have foods that we can't resist. Knowing that, it's best to not have those foods around the house. Out of sight, out of mind.
4. Watch Your Portions
How much you eat is just as important as what you eat. If an average person starts eating just 10% less, he will lose about 20 lbs per year without changing his diet.
5. Think Of Calories In Terms Of Exercise
You have to do the whole hour of aerobics to burn off the 500 calories contained in a big piece of cheesecake. What is easier for you: exercising for 1 hour or not eating the cheesecake?
6. Take A Pause
Next time when you are about to eat something you shouldn't, pause for a couple of seconds and ask yourself -"Is It Worth It?" If the answer is "Yes", go ahead and indulge. If the answer is "No", step back and congratulate yourself for taking that pause.
7. Eat Slowly
It takes our brain about 20 minutes to realize that we are full. When you eat too fast, there is not enough time for the "full" feeling to register, so you'd end up literally stuffing yourself with food.
8. Don't Skip Meals
When you skip a meal, you get way too hungry. When you are too hungry, you won't be able to control yourself at the next meal. As a result, you'll end up eating more than 2 meals worth of calories.
9. Plan Your Meals
Try to plan your meals in advance. Not knowing what you are going to eat will send you right to the fast food joint.
10. Do Everyday Physical Activities
Take the stairs instead of taking the elevator. Park your car at the far end of the parking lot. All those activities add up. Walking briskly for 15 minutes per day will help you lose an extra 10 lbs per year.
Weight loss the easy way
Weight Loss the Easy Way! By David Chandler
With weight loss comes a lot of dedication and change of lifestyle. We can start with exercise, which is vital to all weight loss programs. A healthy body is the result of proper nutrition combined with a regular pattern of physical exercise. You weight loss will depend on how you intend to make it happen. It does not have to be difficult and you do not have to take weight loss supplements or pills.
Exercise
Exercise improves the tone and quality of muscle tissue and stimulates the processes of digestions, absorption, metabolism, and elimination. It strengthens blood vessels, lungs, and heart, resulting in improved transfer of oxygen to the cells and increased circulation.
The key to any type of exercise is a strong will and a sincere desire to improve one's physical condition by weight loss. The best way to lose weight is doing activities or exercises that you enjoy and can have fun with.
An ideal weight loss program may include many different forms of the following exercises. Calisthenics consist of light exercises including sit-ups, push-ups, jumping jacks, which promote emphasis of building skeletal muscles. Dancing or rhythmic exercise is often an enjoyable way to exercise and lose weight, by toning the body. Isometrics involves the pressure of a muscle or group of muscles against each other or an immoveable object. It is good for spot reducing because it can be applied to a target area. Stretching is a natural exercise that should be practiced on a regular basis, and is a good habit to develop. It can improve energy and endurance, stimulate circulation, and alleviate stiffness. Walking is one of the best overall weight loss exercises, which help the entire system function better. Weight Lifting and exercise strengthen muscle tone, which is recommended with any weight loss management plan.
Above all, do not forget the recreational exercises as well; this will help to keep you on task with your weight loss goals.
Nutrition
The next step in that can help you is to add proper nutrition to your weight loss management plan. You need to understand what your body needs and how to consume the proper amounts of Carbohydrates, Fats and Proteins, which are the primary sources of energy to the body. They supply the fuel necessary for body heat and work. This is essential to fast weight loss. Therefore, foods that are high in energy value are high in calories, while foods that are low in energy value are low calories. Fats yield about 9 calories per gram; carbohydrates and protein yield about 4 calories per gram.
By following the current food pyramid guide, you can reduce calories and with combined exercise (minimal), you take lose weight fast and easy. Remember to keep your body hydrated by drinking plenty of water and avoid soda, fattening foods such as chips, and cookies, etc.
Tips
1-Eat six mini meals a day- this will allow your body to eat more frequently curbing your appetite for snacking.
2- Drink at lease 64 oz of water a day, but the amount you drink should be based on your weight and size.
3-Choose healthy foods from each food group.
4-Include some weight lifting in your weight loss management plan, this will allow you to remain proper muscle tone while losing weight.
With weight loss comes a lot of dedication and change of lifestyle. We can start with exercise, which is vital to all weight loss programs. A healthy body is the result of proper nutrition combined with a regular pattern of physical exercise. You weight loss will depend on how you intend to make it happen. It does not have to be difficult and you do not have to take weight loss supplements or pills.
Exercise
Exercise improves the tone and quality of muscle tissue and stimulates the processes of digestions, absorption, metabolism, and elimination. It strengthens blood vessels, lungs, and heart, resulting in improved transfer of oxygen to the cells and increased circulation.
The key to any type of exercise is a strong will and a sincere desire to improve one's physical condition by weight loss. The best way to lose weight is doing activities or exercises that you enjoy and can have fun with.
An ideal weight loss program may include many different forms of the following exercises. Calisthenics consist of light exercises including sit-ups, push-ups, jumping jacks, which promote emphasis of building skeletal muscles. Dancing or rhythmic exercise is often an enjoyable way to exercise and lose weight, by toning the body. Isometrics involves the pressure of a muscle or group of muscles against each other or an immoveable object. It is good for spot reducing because it can be applied to a target area. Stretching is a natural exercise that should be practiced on a regular basis, and is a good habit to develop. It can improve energy and endurance, stimulate circulation, and alleviate stiffness. Walking is one of the best overall weight loss exercises, which help the entire system function better. Weight Lifting and exercise strengthen muscle tone, which is recommended with any weight loss management plan.
Above all, do not forget the recreational exercises as well; this will help to keep you on task with your weight loss goals.
Nutrition
The next step in that can help you is to add proper nutrition to your weight loss management plan. You need to understand what your body needs and how to consume the proper amounts of Carbohydrates, Fats and Proteins, which are the primary sources of energy to the body. They supply the fuel necessary for body heat and work. This is essential to fast weight loss. Therefore, foods that are high in energy value are high in calories, while foods that are low in energy value are low calories. Fats yield about 9 calories per gram; carbohydrates and protein yield about 4 calories per gram.
By following the current food pyramid guide, you can reduce calories and with combined exercise (minimal), you take lose weight fast and easy. Remember to keep your body hydrated by drinking plenty of water and avoid soda, fattening foods such as chips, and cookies, etc.
Tips
1-Eat six mini meals a day- this will allow your body to eat more frequently curbing your appetite for snacking.
2- Drink at lease 64 oz of water a day, but the amount you drink should be based on your weight and size.
3-Choose healthy foods from each food group.
4-Include some weight lifting in your weight loss management plan, this will allow you to remain proper muscle tone while losing weight.