1. Use weights
Ladies, listen up!!! This is why men can lose 5 pounds after running around the block a few times and it takes us 5 months! They have more muscle than we do. 1 pound of muscle burns 50 calories, while 1 pound of fat burns 2. Working out with weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller (but probably weigh more).
2. Set a goal
Set a deadline to lose the weight and write it down. For example, by Christmas, I will lose 10 pounds. Tell a friend who will hold you accountable for this.
3. Give up soda
If you drink a soda or 2 a day you are adding empty calories. EVEN IF IT'S DIET SODA! The amount of chemicals in a diet soda still makes you crave sugar and fat. If you find it hard to stop completely, try something like Crystal Light. Your goal should be to eliminate all soda.
4. Grill or boil
Avoid fried foods. Grill or boil your foods, you will feel much better and you won't feel so heavy.
5. Don't buy junk food
Keep your home 'junk food free' so you won't be tempted to indulge. Simply don't buy it. It is forbidden in your home.
6. Eat breakfast
Consume most of your calories early in the day and always eat breakfast. Get a healthy carb in, like old fashioned oatmeal to keep you full and satisfied until lunch.
7. Give yourself a treat
When you tell yourself that you can't have something you want it more. You still want to fill satisfied. Eat half a cookie, or a fun size snickers. Then drink lots of water!
8. Drink lots of water
Drink water when you are feeling hungry and you will get that 'full' feeling. Not only will you not feel as hungry, your skin will look better, you will smell better and you'll feel better. Your pee should be clear.
9. Eat five or six meals a day
Eating more frequently keeps your metabolism on high. Think of it like running your car. If you are moving, even a bit, you are using fuel. If you stop and turn off the car every time you come to a stop sign, you aren't burning as much fuel. When you eat every few hours, you are feeding the fire and burning more fuel (fat).
10. Plan your workout sessions
Write your workout sessions in your journal or planner. It only takes 21 days to create a new habit. When you just don't feel like working out, repeat these words to yourself: "Action leads to motivation. Action leads to motivation."
11. Do several workouts a day
While you are cooking dinner, do some toe raises. While blowdrying your hair, do some squats. If you workout out the bigger muscle groups, you will burn more calories throughout the day.
12. Keep pre-cut vegetables and fruit
Fruit can help curb that sweet tooth and vegetables provide that "crunch" that chip lovers crave.
To Lose 9 Pounds in 11 days, Stephanie recommends: Rapid Weight Loss!
Tuesday, March 17, 2009
5 Tricks to Eat Healthier at Restaurants
by Mike Geary
Dining out is a big part of most people's lives. Maybe you have to eat out frequently because you entertain clients at restaurants. Perhaps you don't even like eating out. Regardless, if you want to keep a nice fit body, restaurant meals will give you a huge obstacle to overcome. In fact, eating out at restaurants is one of the biggest reasons why so many people fatten up while traveling.
Below, I'll give you a few very simple tricks you can use to eat healthier and stay lean even while dining out at restaurants...
The 3 most important things to avoid that are everywhere at restaurants are:
- Deep fried foods (anything battered that got a scorching bath of trans fats)
- Refined starchy foods
- Any sodas, juices, or other sugary foods (except whole fruits, which are great)
If you can skip these major culprits, this eliminates the major food sources that do the worst damage in our food supply - trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugars.
This means you should try to skip the table bread, skip the french fries that come with every single sandwich on every menu known to man, and reduce all of the heaping portions of pasta and rice that are often loaded on the plates as well.
Instead, try to order just meat with side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical french fries, pasta, or rice, that most restaurant meals usually come with.
Almost every restaurant I have ever been to will always allow me to substitute vegetables or a side salad for the french fries or chips that almost always come with burgers or sandwiches.
On a side note, it always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I am "not living" because I refuse to eat french fries... are you kidding me! If that's your idea of "living it up", you need to get some better hobbies!
Ironically, these are also the first people to complain that they are overweight and have "tried everything", yet can not lose weight, no matter what. I am not sure why so many people think that eating french fries equals "living it up"... hey, I am all for moderation with many things, but if there are 2 things that should be totally removed from everyone's diet because these foods are simply that dangerous... it is sodas and fries!
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...
Most people will eat a meal out such as this:
Burger or sandwich or burger
chips or fries
soda or other sweetened drink (and no, diet sodas are NOT healthy!)
A MUCH smarter alternative if you care about your body and health is this simple change:
Burger or Sandwich
Salad or veggies
unsweetened iced tea or water (no diet drinks -- unless you like to drink poison!)
These 2 simple substitutions save at least 400 - 900 calories every time you dine out (depending on drink refills and fries portion sizes)... AND you are cutting out the most harmful foods to your body as well by avoiding the evil trans fats and high fructose corn syrup from the fries and soft drinks.
Another side note: a little-known way to eat full portions of pasta, rice, and breads and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout (can be free weights or body weight training) before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal, but if you can, the meal can be your "post-workout meal". After a high intensity resistance training workout, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.
A typical moderate intensity cardio workout will NOT cut it for this... it must be high intensity resistance training workout to deplete enough muscle glycogen to handle restaurant portions of carbs.
I hope these dining tips help you choose smarter and healthier for a leaner body next time you eat out.
To learn more about Mike Geary,
Click Here!
Dining out is a big part of most people's lives. Maybe you have to eat out frequently because you entertain clients at restaurants. Perhaps you don't even like eating out. Regardless, if you want to keep a nice fit body, restaurant meals will give you a huge obstacle to overcome. In fact, eating out at restaurants is one of the biggest reasons why so many people fatten up while traveling.
Below, I'll give you a few very simple tricks you can use to eat healthier and stay lean even while dining out at restaurants...
The 3 most important things to avoid that are everywhere at restaurants are:
- Deep fried foods (anything battered that got a scorching bath of trans fats)
- Refined starchy foods
- Any sodas, juices, or other sugary foods (except whole fruits, which are great)
If you can skip these major culprits, this eliminates the major food sources that do the worst damage in our food supply - trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugars.
This means you should try to skip the table bread, skip the french fries that come with every single sandwich on every menu known to man, and reduce all of the heaping portions of pasta and rice that are often loaded on the plates as well.
Instead, try to order just meat with side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical french fries, pasta, or rice, that most restaurant meals usually come with.
Almost every restaurant I have ever been to will always allow me to substitute vegetables or a side salad for the french fries or chips that almost always come with burgers or sandwiches.
On a side note, it always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I am "not living" because I refuse to eat french fries... are you kidding me! If that's your idea of "living it up", you need to get some better hobbies!
Ironically, these are also the first people to complain that they are overweight and have "tried everything", yet can not lose weight, no matter what. I am not sure why so many people think that eating french fries equals "living it up"... hey, I am all for moderation with many things, but if there are 2 things that should be totally removed from everyone's diet because these foods are simply that dangerous... it is sodas and fries!
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...
Most people will eat a meal out such as this:
Burger or sandwich or burger
chips or fries
soda or other sweetened drink (and no, diet sodas are NOT healthy!)
A MUCH smarter alternative if you care about your body and health is this simple change:
Burger or Sandwich
Salad or veggies
unsweetened iced tea or water (no diet drinks -- unless you like to drink poison!)
These 2 simple substitutions save at least 400 - 900 calories every time you dine out (depending on drink refills and fries portion sizes)... AND you are cutting out the most harmful foods to your body as well by avoiding the evil trans fats and high fructose corn syrup from the fries and soft drinks.
Another side note: a little-known way to eat full portions of pasta, rice, and breads and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout (can be free weights or body weight training) before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal, but if you can, the meal can be your "post-workout meal". After a high intensity resistance training workout, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.
A typical moderate intensity cardio workout will NOT cut it for this... it must be high intensity resistance training workout to deplete enough muscle glycogen to handle restaurant portions of carbs.
I hope these dining tips help you choose smarter and healthier for a leaner body next time you eat out.
To learn more about Mike Geary,
Click Here!
Subscribe to:
Posts (Atom)