Make Fitness And Weight Loss Targets Part Of A Normal Lifestyle

I sat down to write this article in many ways with other women in mind particularly. Now please don’t get me wrong here, I am not a feminist, nor am I in any way setting out to discriminate against men, it is just that by their very nature, women tend to be more likely to go from one extreme to another.

There is nothing wrong with that in my view, it is part of their overall makeup. Women are governed by their hormones, making them more volatile in their emotions, decision making, lifestyle choices etc etc. There are so many aspects to a woman’s life, and the day to day choices that she makes, which are totally influenced by the mood she happens to be in at that moment in time.

Men by contrast, are more likely to be pragmatic in their overall approach to things, and will probably be much more inclined to take a longer term view of their goals, and what they want to achieve in life.

I say all this, simply to illustrate the fact that women especially should not become obsessed with their latest diet program or exercise routine, especially if it is detrimental to other people in their lives.

How many times for example have you felt tired and totally stressed out from work, and by the time you get home, you cannot be bothered to play with your children. Even though they have been really pleased to see you, and wanted you to spend time playing with them, your normal response is likely to be to tell them that you will play with them in an hour or so, after you have had a chance to get yourself organized.

However,instead of disappointing your children, why not say,”yes” to them after all! You will most likely be very surprised by the amount of energy that you will have after that thirty minutes of activity.

I wonder if you realise that by exercising at a moderate pace for only thirty minutes, you will feel a lot better mentally, as well as physically! It has been shown that this activity improves the appetite, and sharpens up your ability in problem solving. As well as that, you will also find that it is much easier to sleep at night if you do moderate exercises, even if for only thirty minutes every day.

There are so many many benefits to you of regular exercise! It helps to promote self-discipline, and has a positive impact how you perceive life in general. If you feel good physically, you are much more likely to feel good about life in general. Exercise also helps in lifting your spirits and getting you out of any depression.

For those of you starting out for the first time, do remember that it is best to limit your exercise routine to 15 minutes a day for two to three days a week. You can increase the time you spend exercising, once your body has become accustomed to it. Do not ever push yourself to excess, and if you do strain yourself, then stop immediately. Take a break from exercising for a few days if you do, and then start over again, but you do need to begin the process as if you were starting out again from day one.

Here are some suggestions for moderate exercises that you can do and enjoy.

Make use of your surroundings by walking as often as you possibly can. You can walk with your dog, with your partner, or better still, with your children. Encourage your family to walk daily, and you will find yourself burning up the calories. At the same time you will be enjoying the surroundings, and getting sunlight and fresh air, which is also very good for your general good health.

Why not set out to discover the wonders of Yoga. Yoga is one of the more effective exercise programs, that energizes not only your body but also your soul. You may want to learn just the basic yoga
positions which are not too complicated, but have proven to be very effective nevertheless. A five-minute Yoga exercise can perk you up, and recharge your body with the energy you have lost during the whole day. With Yoga you relax, and at the same time you stretch yourself.

Make a point of taking up different sports, time permitting. Play basketball, football, baseball, tennis or badminton. Most doctors have recommended sports as an effective way to stay fit and healthy, but unless you are super fit, or a trained athlete, sporting activities should be undertaken in moderation.

Try and not take it too seriously!

To give you one example, just playing around shooting basketball with a friend, is a moderate exercise that is also considered as a sport.

See if you can join any exercise programs taking place at your work, and if you still do not have any exercise programs at your work, then why not see if you can start one. Suggest this to your boss, and start it up with your colleagues. This means that not only would you lose calories, it would also be one very good way of bonding with them.

You could do three sessions of thirty minutes a week for instance, possibly even during your lunch break.

Exercise while you are doing household chores, like gardening, raking leaves,lawn mowing, doing the laundry, vacuuming, washing the car etc etc. All of these are effective but moderate exercises that you can easily do at home. Instead of using machines and gadgets to perform these chores, why not do them with your hands, work up a sweat, and burn up some calories as well!

If you set out to make exercises like these part of your everyday daily routine, you will be surprised at how many calories you can actually lose. Would you believe for instance that moderate exercises of this amount done every day, can burn from 150 calories up to 1,000 calories per day!

I also happen to think that as I said at the beginning of this article, by taking a balanced and consistent approach as outlined above, you can achieve both your objectives as far as fitness and weight loss are concerned, and yet still maintain normality in your everyday life.

Learn of Healthy Fats – Coconut Oil and Weight Loss

Through time, people tended to avoid fats for the common notion about fat containing foods is that they are unhealthy for the body. In fact, there is truth to this statement because there have been studies in the past which attest that that people who take in so much fat tend to gain weight more and are more prone to suffer the risk of health diseases associated with too much build of fats in the body. As they say, when you are not careful with your diet, you tend to ingest more cholesterol which is no longer healthy for your heart and your body. The good thing though is that not all fats are unhealthy and there are still healthy fats. Recently, coconut oil and weight loss has been a fuss in the weight loss community.

One of the things that you should be able to know is that it is wrong to say that all fats are fattening for the truth is that there are fats that helps you lose weight and one of that is through coconut oil and weight loss program that can be carried out by incorporating this kind of fat in the diet. As you know, the more that you eat, the more that you take in calories and build up unnecessary fats. The problem though is when you build up fats and you decide to trim down your fats, you also cut down some of the essential fat soluble and fatty acids that are needed by the body.

Actually, it is not true that all fats are fattening for there are fats that have very low calories that can even be lower than proteins and carbohydrates. There is indeed a connection between coconut oil and weight loss for you can now make a wise decision to replace the fats that you eat with coconut oil. The truth is that, it is not correct to say that you always need to reduce the amount of fats that you eat but that you simply need to choose the right kind of fat.

What you should know is that you tend to lose more weight and get rid of unnecessary fats when you eat more saturated fat which comes in the form of coconut oil and weight loss can less likely be achieved when you eat polyunsaturated fat in the form of processed vegetable oils.

Women and Weight Loss!

Losing weight can be a hard and daunting task for most women. But, it does not have to be that hard if you do it in a natural and healthy way. There are a lot of women out there who go on these extreme diets, cutting to many calories, not getting the appropriate amount of nutrition that your body needs. Nor, are they getting the appropriate amount of exercise that the body needs to stay healthy. Well there are better ways out there for us an women to lose weight and keep it off. Not only are the better but we can do it in a healthy way with better and long lasting results.

When it comes to losing weight we women have got to look at the big picture. And, that big picture is how healthy we want to be and exactly how long do we want to keep the weight off. We need to stray away from the idea of how fast we lose weight, and what fad diet this week will get me there faster. The key word in the big picture is our health. We got to actually take our health and how healthy we actually want to be to mind.

So, for long lasting good health and weight loss results there are a couple of things we need to do. Not think of it as what is the quickest way I can lose all this weight. But, instead how do I lose this weight and get there in a health way. There is two things you need to do get on the train of having a healthy diet you can live with forever and exercise routine. Having a good diet and exercise routine are the keys to weight loss and better health.

As for the diet we as women really got to watch what we eat. There are some of us that can not get away from the bloating or that food that goes straight to our, butt, hips, thighs, and stomach. So, you really got to watch what you eat and what dose what to you. A good balance diet is what I would recommend without all the fast food and cupcakes. But, if you have the craving for something just make sure you eat it moderation. Eating healthy is a great benefit to your health, and will help you lose weight if your not already on a healthy diet. And, if your cutting things out of your diet just make sure you take the appropriate supplements to make sure you get what your body needs to stay in good and healthy shape. There are supplements out there that are made just for women and made to help with more then just putting the appropriate nutrition into our bodies.

Exercise is the other part that every women needs. Exercise is great for women in more ways then one. It can aid in your weight loss, and tone up that body to look great. It is excellent in helping us emotionally. Not only that it helps keep our bodies healthy. Every woman to workout at the least 30 to 60 minutes a day. There are so many options towards exercise, that there is no excuses every one can do it. You can go for brisk walks, start an exercise program you can do at home, join the gym, play ball, anything. Exercise is just so good for our bodies in so many ways.

The Power of Good Carbohydrates – Fuel Your Diet and Weight Loss Metabolism

In our day and age of information overload, there are many myths connected to carbohydrates and our diet. Find out why the power of good carbohydrates can help fuel your diet and weight loss metabolism. Carbohydrates are such a source of enjoyment in our diets, but when we eliminate or deprive ourselves from them, it harms our metabolism. Research shows combining the right types of food for each meal and snack of Protein/Good Carbohydrates/Good Fats are the best combination to help increase your diet and weight loss metabolism.

The key to learning how to use carbohydrates in your weight loss is understanding the difference between good carbohydrates and bad carbohydrates. Good carbohydrates provide fuel for the body and balance sugar levels, while bad carbohydrates can put stress on insulin levels and do harm to our internal organs. In this article, we are going to explore the power of good carbohydrates and look at three important points of making lasting change:

1. The body digests all carbohydrates in one way, by breaking them down into single sugar molecules. This sugar enters the blood stream increasing your blood sugar levels. Insulin helps to stabilize blood sugar levels and too much sugar starts to overwork insulin production. This can lead to problems such as diabetes, heart disease, and other chronic health problems. Carbohydrates are broken up into two main categories, simple & complex carbohydrates. Simple carbohydrate are bad carbohydrates which are mostly processed foods such as candies, cookies, cakes, and soda. These are high in calories, low in nutrition and create dangerous spikes in our blood sugar and should be avoided. The only simple carbohydrates that are encouraged are fruits and vegetables in their nature state. While complex carbohydrate foods are good carbohydrates. They take longer to digest and are foods such as whole grains/cereals, brown rice, and legumes.

2. Another important fact with good carbohydrates is fiber. Fiber is different in that it does not break down into sugar molecules, but is important because it binds fat substances and carries them out as waste. Fiber also helps to stabilize blood sugars levels and promote regularity. It is recommended that adults get 20-30 grams of fiber a day for a healthy diet.

3. How do we make eating the right carbohydrates a habit? Studies show it takes 21 days to make something a habit. In the last article we talked about taking 21 days to incorporate high quality proteins into each of our meals and snack. Once you have mastered that, then it is time to start working on incorporating the right carbohydrates into each of your meals and snacks. Before you begin, it is a good idea to make a list of the type of good carbohydrates you like. This will help you in your meal and snack planning as well as your grocery shopping. Find the right carbohydrates that you would really enjoy eating. Work on incorporating a high quality protein and good carbohydrate in each meal and snack. Focus on this for 21 days and it will become a natural part of your meals and snack planning.

When we are looking to fuel our diet and weight loss metabolism, focus on getting complex carbohydrates into each meal and snack along with high quality protein and healthy fats. As we read our food labels, make it a goal to work on getting 20-30 grams of fiber per day. Take your time and learn more about the power of good carbohydrates and what good carbohydrate foods you enjoy eating. Do not worry about doing this all at once, it takes time to create a new habit, so take one day at a time over the next 21 days to incorporate this into your meals and snack to make this a lasting change. We will talk more about good fats in the following article.

Alcohol and Weight Loss – Fact Vs Fiction

There is a lot fact vs. fiction when it comes to the truth about alcohol and weight loss. This can also be a sore spot for people that like to drink and are also looking to lose weight. Even alcoholic beverages marketed as “low calorie” or “low carb” are still best avoided if you are serious about losing weight and achieving a healthy lifestyle. That being said, it’s not impossible to live healthy and still consume alcoholic beverages within reasonable limits.

Will alcohol make me fat?
The idea that alcohol converts to fat is a myth. Unlike essential nutrients such as protein, carbohydrates and fat, when alcohol is consumed it gets special privileges and needs no digestion. The truth is that alcohol gets converted into a substance known as acetate once it is consumed. When acetate levels rises, your body begins to burn more acetate and therefore uses less energy to burn off excess fat. The result is a slower and less efficient metabolism.

It’s important to understand that all alcoholic beverage sources (beer, wine and liquor) have a high glycemic index. That is to say that it raises our blood sugar levels quickly and therefore causes a rapid release in insulin levels. This can lead to a stimulated appetite for foods from unfavorable choices such as high-fat fried food and starchy carbohydrates. It also impairs judgment and loosens inhibitions which can lead to overeating.

The bottom line is that the alcohol on its own will not make you fat, but the empty calories and unfavorable food choices you include with your alcoholic beverages will provide significant obstacles to achieving lasting weight loss results.

Can I consume alcohol and still lose weight?
You need to overcome bad eating (and drinking) habits when beginning any healthy lifestyle change, but once you are no longer compelled by the carbohydrate and sugar addictions that kept you overweight, you can reintroduce alcohol consumption without negative consequences assuming you stay within certain guidelines.

Moderation
Some studies show that modest consumption of alcohol is associated with better health and longevity than abstaining from it altogether. A daily glass of red wine has numerous health benefits, but on the other hand, drinking five glasses on Friday night negates these benefits even if you’ve managed to abstain from Monday to Thursday. Remember that moderation is the key.

Avoid the Sugar
There are definitely a lot more unfavourable alcoholic drinks than there are favourable ones, but you can still enjoy a cocktail that does not overload your body with excess sugar and carbs. If you like beer, stick with a “light” brand such as Bud Light or Michelob Ultra. Vodka is one of the only liquors that does not contain carbohydrates. If you choose a mix such a club soda or water with a splash of lime you are saving yourself from the insulin surge that would result from consuming it with juice or flavoured sodas. A final recommend is dry champagne. One 4 ounce glass is only 95 calories and has less than 2 grams of carbohydrates.

So What’s the Bottom Line?
While the odd drink now and again isn’t going to hurt, the bottom line is that alcohol and a leaner, stronger body just doesn’t mix…only you can decide what’s most important to you!