MY JOURNEY ON WEIGHTLOSS

How to really lose weight fast

Every one admits to being conscious on how they look. It’s becoming more important to look good and feel great about one self. This is because a good shape boosts your morale and self esteem. In addition, obesity has become a serious concern which sometimes leads to mental and psychological complications. Several theories have been put forward as to the cause of obesity. People who have low amounts of metabolism find it hard to lose weight fast. This is because their bodies take a lot of time to burn extra calories that are consumed by the bodies. In addition, hormonal imbalances can also lead to massive increase in body weight. However, the major cause of obesity is unhealthy eating habits.

The first step in losing weight really fast is to drink a lot of water. When the body does not get enough water it tends to store water in some underlying tissues therefore making your body appear fat. Nutritionists have recommended that you drink 8 glasses of water daily. In addition, substitute sodas and other soft drinks beverages with water instead. Another important step is eating food in small portions. It’s advisable to take more but small portions of food each day. This is because less insulin is released by the body when one takes small meals. In that regard, the blood sugar levels are kept steady thereby reducing hunger pangs.
Make sure that your body performs some kind of exercise daily. This means instead of driving to work or the market, choose to walk instead. Make sure you walk for 30-40minutes daily. Walking ensures that you speed up the rate at which the body burns calories. Invest in small plates of food. Studies have shown the less food that is on plate, the less food the body will want to eat. It’s also important to eat more vegetables and fruits on the diet. This is because these foods offer a healthier alternative and contain fewer calories per intake.
People who want lose weight really fast are also encouraged to avoid white such as pasta and rice. These foods contain a lot of carbohydrates. You should also go for ordinary coffee as it contains less sugar and calories. You should also go for skimmed mild which contains higher amounts of calcium but fewer calories. Studies have shown that when we eat out we tend to consume more food than when we are at home. In that regard ensure you eat at home.

Eating slowly and putting the fork down after each bite ensures that your body feels contended after a meal. It’s also advisable to eat when your stomach want to eat only. Avoid eating out of boredom and nervousness. Wanting to eat something specific is usually not hunger but a craving. You should also eat fruit instead of taking juice. They are known to contain higher amounts of calories. You should practice having a walk after some few hours. You can walk around the office or even at home for some few minutes.

Do not get into the habit of skipping meals as it does nothing for your weight loss diet. In today’s hectic lifestyle it is not uncommon to miss a meal every now and then but you should not make a habit of it just because you are on a weight loss diet. When you miss meals, there is a tendency to want to eat more at the next sitting. You will end up eating too much and storing as fat the energy your body cannot use. The other problem with skipping meals is that your body, as a defense measure against starving, will slow down its metabolism so as not to burn too much fat and reserve it for the future. Also, your body does not get the nutrients it needs and you risk having problems concentrating and can becoming susceptible to getting ill because of vitamin deficiencies. Don’t eat too late in the evening while you are trying to lose weight. This is good advice regardless of whether or not you are on a diet. Remember that with any weight loss diet, your body must use more calories than it consumes upon intake. This usually means that you should put your body through activity throughout the day while maintaining regular meals.

How to Get Lean & Keep Your Youthful Appearance

Recently I was reading a fitness magazine, Oxygen, and an article quoted some famous actress, whose name now escapes me, saying ” As a woman gets older she has to chose between her fanny or her face.” What does that mean? She was referring to the fact that as women age, or anyone for that matter, we lose collagen…that plumpness that makes us look so radiant and youthful. Then, as we age and we work harder at staying fit and keeping a low body fat, we lose more fullness in our faces that can make our faces look drawn and somewhat older. So, a 30, 40 or 50 something year old woman can have a super fit body but her face may suffer in return? In her own funny way this actress is completely right. It seems we have to decide at a certain age, ” Ok, do I mind carrying an extra 15-20lbs in my rear to look 5-10 years younger in my face or, would I rather have the body everyone looks at and says, “WOW, now she’s in phenomenal shape…for an older lady.”

Tough call. As I was chatting with one of my clients today, she also brought up that she noticed her skin was changing. She didn’t seem to have the same elasticity and youthfulness as she once did. This got me thinking from my days as a cashier in a supplement store that I sold several natural supplements that promoted collagen. After telling her this I also remembered several different foods that claim  to help with collagen production and all of which are foods I regularly push in obtaining a lean healthy physique! Hmmm…could it be that we can have both? Please God, haven’t you put us through enough, with a little work, can we please keep both a nice fanny and youthful face?
Well, upon doing further research, it seems I am right (as usual, must be a female thing, wink wink). In fact, many of the natural remedies to preventing loss of elasticity, collagen, wrinkled,dried, drawn, and sunken faces are some are the very ones that are prescribed in fitness. The difference here is being extra diligent in making certain that there is balance consistently in the diet therefore avoiding malnutrition in any of the following vitamins, minerals, and nutrients we are about to talk about.
Naturally Promoting Collagen- Lysine, Proline, & Phytonutrients (catechins and anthocyanidins)
Loss of collagen production along with intrinsic (internal) aging actually begins in our early to mid 20’s. Typically, we are not supposed to notice these signs such as graying hair & fine wrinkles until decades later but with society’s lifestyle today, people are aging even more rapidly. You can continue the damage and just try your luck with collagen injections or you can change your lifestyle and look to a more natural approach in preventing collagen loss. Since collagen fibers are made mostly of protein, hydroxlysine and hydroxyproline (aka lysine and proline), there is much support showing that foods high in lysine and proline can be of great aid in collagen support.
So, where can you find it? Look for these amino acids in mostly lean proteins with fish being especially concentrated in lysine.

• Egg whites
• soy products (edamame, silk milk,tofu)
• beans
• legumes
• salmon (not just because of protein content but also Essential Fatty Acid content- Mandina’s makes a mean salmon)

• lean fowl (turkey, chicken…organic please!)
• Wheat germ

Overall protein content is super important and you will most likely need to go above standard Food Pyramid guidelines of 46g a day for women and 56 g a day for men (which is suggested for active and fit individuals too). Avoid any kind of processed meat, such as bacon, hot dogs or deli meats are loaded with preservatives and salt that will do nothing but pull moisture from your skin. Note: Egg whites are also high in SULFUR which is a key mineral in keeping the skin smooth and youthful. Other foods that contain sulfur are: garlic, onions, eggs and asparagus. You can also take an L-systein supplement which will provide adequate amounts of sulfur. Very important!! Vitamin C is crucial in metabolizing proline and lysine so make sure you are eating foods high in Vitamin C…which, if you follow the guidelines of this article you should have no problem doing.
Phytonutrients (catechins and anthocyanidins)
Where can you find it?

• Green tea (catechins)
• deep-colored, red-blue berries and fruits (including cherries, blueberries, blackberries, and raspberries) Anthocyanidins.

Phytonutrients help the collagen fibers link together in a way that strengthens the connective tissue matrix. The exciting thing about this is not only is green tea a super anti-aging food but it is also a super fat burner (youth and fat loss in a cup…Wow). It has just enough caffeine to act as an appetite suppressant, boost energy, enhance metabolism without causing dehydration like coffee and black tea (a big NO NO if you’re trying to stay looking young). Plus, it contains EGCG, a super anti-oxidant. EGCG, along with the caffeine in green tea, produce a thermogenic response in the body. Thermogenesis creates heat in the body and boosts the metabolic system, increasing the speed of adipose (fat) tissue breakdown. As for the berries, my most popular lean out tip is to eat a cup of berries after dinner instead of carbs or sweets to curb your sweet tooth.Generally, berries help the body manufacture collagen which makes the skin supple and smooth. Berries (especially blueberries) are loaded with antioxidant compounds that are very effective in neutralizing damaging free radicals (that lead to skin cell damage and premature skin aging). Also in that catergory is pomegrante which can actually can stop the formation of spider veins! Hmmm…Fanny or your face? Our chances are looking even better so far!
What else can we do to stay sexy and fight aging? There’s more…

• Vegetables and other fruits: Eat lots of raw fruits and veggies every day. Again, another source of antioxidants and a wide variety at that. Canned and frozen vegetables may provide some nutrients, but only raw veggies and fruits will contain the enzymes necessary to prevent free radical damage. If you absolutely must cook vegetables, steam them lightly, just enough that they are still crispy.

• Vitamin A  & B: Expect chapped or cracked skin if you are lacking in either of these. Beta-carotene is as good for your skin as it is for your eyes. Don’t limit yourself to carrots; any type of yellow or orange vegetable is loaded with them. Sweet potatoes also contain beta-carotene and vitamin C. In addition, these potatoes contain vitamin E. Vitamin E helps the body regenerate vitamin C and therefore is necessary in order to maximize the effectiveness of vitamin C. Foods that contain high quantities of vitamin C and vitamin E are very effective antioxidants for skin protection.Good examples are squashes and peppers.
• EFA’s: Essential Fatty Acids found in fish (especially salmon), dark leafy vegetables (kale, collards, dandelions) and flax seeds are also extremely important for your skin. Lactic acid helps to improve your skin’s moisture content, while glycolic acid removes dead skin cells that make your skin look dry and flaky. Eating foods containing these two EFAs will assist in healthy, glowing skin.
• Alpha-hydroxy acids: Alpha-hydroxy acids are responsible for keeping your skin pH balanced. You can get them from foods such as apples, grapes, blackberries, citrus fruits, tomatoes and milk.
• Moisture & Hydration: Drinking enough water each day; although a major component, is not enough. Let’s start there first saying that you need at least 80 – 100 oz per day. Coffee and sodas are not a good substitute for water because they contain caffeine, which is a diuretic( a substance promoting the excretion of water via urine). Also, do not drink too much fluid 2-3 hours before going to bed. This may cause morning puffiness and excessively stretch your skin. Then, you need to be eating foods that help you maintain that moisture. Avocado &  sunflower seeds(also shown to reduce acne and psoriasis) have both shown profound effects in keeping the skin plump and youthful.

All of the above nutrients, amino acids, vitamins, and minerals I listed above are typically apart of some very expensive treatments and creams that people spend millions on each year. Who knew that you could save yourself a lot of money if you ate these certain foods instead! Follow my guidelines above and you will be well on your way to a flat stomach, chiseled arms, and a firm tush all while you have the glow of a teenager! Look out, we’re bringing sexy back the natural way.

Working Out During The Winter

Just because it is cold outside doesn't make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or outside.
All that is required for Winter-time workouts is some planning and employing all safety precautions. If you prefer to workout outside, keep the following tips in mind.

• Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it's important to get them warmed-up prior to engaging in intense physical activity.

• Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.

• No sweat. Don't assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.

• Don't strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.

• Drink up. It's just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.

• Lighten up. If possible, it's best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.

• Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.

• Join a health club
  
  . This will allow you a large variety of physical activities to choose from every week.

• Create a home gym. This doesn't have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.

• If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.

• Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.

• Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.

By staying fit during winter you'll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring.