Monday blues? Here are some easy to follow diet motivation tips to get you back to feeling your best.
Can't lose weight? Try these diet motivation tips for success.
If you've dropped and regained so many pounds it would take a Harvard PhD to do the math, then here are some diet motivation tips that can help.
Sure, you've tried to diet before. You've gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to flag. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt. A few slip-ups and you're totally derailed, physically and emotionally.
If this isn't the first time that losing weight was one of your New Year's resolutions, then maybe you just haven't had the right diet motivation. It turns out that the key to losing and keeping weight off isn't simply a matter of what you eat or how much you exercise - it's your attitude. Lasting weight loss is a slow process and it's all too easy to give up before you reach your goal. With the right psychological tools your chances of diet success can be greatly improved. WebMD consulted experts for diet motivation tips that will keep you, and your diet, on the winning track to losing.
Diet Motivation Tip 1: Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. "If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail," says Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Instead, you'll be more likely to stick with a diet if you "focus on your health and create sensible eating strategies," says Kulze. Setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.
Diet Motivation Tip 2: Go Slow
Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly. People who are starving get irritable and have a higher failure rate," Kulze tells WebMD. "If you cut back 200 calories a day, you won't even realize it and the weight will come off and stay off." If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you'll be less frustrated
Diet Motivation Tip 3: Expect Setbacks
Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge. Call it the "I've already blown it so I might as well eat the entire bag of Oreos" syndrome.
Diet Motivation Tip 4: Don't Be a Perfectionist
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything I know," according to Vicki Saunders, RD, who oversees the inpatient weight loss and lifestyle program called Transformations at St. Helena Hospital in Napa, Calif. "A 100-calorie indulgence is just that. But if it's perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence." Bottom line when you slip up: Forget about it. Tomorrow is a new (healthier) day.
Diet Motivation Tip 5: Use the Buddy System
"It's hard to make major lifestyle changes when you're swimming upstream by yourself," says Saunders. Finding other people with similar goals can greatly improve yours odds of diet success. When your spirit - or willpower - flags, having people to call on can provide the support you need to continue. Saunders recommends looking for people at your local gym or Y, Overeaters Anonymous, or an online support group. "Having a support group to turn to, whether it's your family or people in a weight-loss chat room, can make all the difference" for diet success.
Diet Motivation Tip 6: Be Patient
One of the biggest diet motivation-busters is the dreaded weight loss plateau. You've been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly: nada. The scale stays stuck for several days in a row. According to Ann Kulze, this is perfectly normal. "Turn it around and congratulate yourself on the diet success you've had so far," she urges. "This is a natural part of the weight loss process." When you hit the plateau, you may want to try something slightly different to jump-start your diet. "Commit yourself to expending an extra 100 calories a day with walking, for instance," Kulze advises. "And look honestly to see if you're backsliding in little ways with your eating." A few minor adjustments and you'll soon be back on course.
Diet Motivation Tip 7: Reward Yourself
Dieting is hard work -- and it's not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related. (Translation: Rewarding yourself for losing 5 pounds with a box of chocolates is not what we're talking about.) Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a round of golf, a new pair of jeans, or a hot bubble bath. "Celebrating your diet success will fortify your resolve to continue," says Kulze.
Diet Motivation Tip 8: Have a Maintenance Plan
For many people, losing weight is far easier than keeping it off. It's important to remember that healthy eating is a lifelong goal, not a one-time project. If this has been a problem for you in the past, devise a maintenance strategy ahead of time. Vicki Saunders says you may want to consult an expert to help create a diet or exercise plan that works for you. "Plan an appointment with a professional, whether it's a nutritionist, a counselor, or a trainer, for an added boost," she says. An expert can help you get off on the right foot -- and maintain your healthy habits even after you've reached your ideal weight.
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Showing posts with label motivation. Show all posts
Showing posts with label motivation. Show all posts
Monday, 15 May 2017
Wednesday, 3 May 2017
Weight Loss Tricks That Aren’t About Calories
While a healthy diet and portion control are key to weight loss and maintenance, there are some non-food related tricks that can help you achieve and maintain your goal.
Don’t skimp on sleep.
“Not getting enough sleep is known to lead to poor nutritional choices, like donuts for breakfast or fast food for lunch, as well as overeating,” says Dr. Mary Ellen Moore, a family medicine physician affiliated with Advocate Christ Medical Center in Illinois, USA.
In fact, University of Chicago researchers found lack of sleep caused bad food choices, overnight overeating and eventually, weight gain.
In fact, University of Chicago researchers found lack of sleep caused bad food choices, overnight overeating and eventually, weight gain.
Choose non-food related activities.
“Our culture is heavily geared toward activities and celebrations that include food and calories, including happy hour, dinners out and sporting event parties,” says Dr. Moore. “Instead of meeting friends for a meal and drinks, suggest going to a museum, taking a class like painting or jewelry making or participating in an outdoor activity such as a walking/running group, riding bikes or kayaking.
Visualize the life you want.
When making a lifestyle change, it’s imperative that you visualize the end result and how you will get there.
“If something doesn’t help you to hit your goal and achieve the life you want, then you need to reevaluate its role in your journey,” says Dr. Moore, who adds this could include activities that, and people who, sabotage your goals, restaurants that don’t serve healthy options or something as simple as avoiding the break room at work if it’s filled with unhealthy snacks.
“If something doesn’t help you to hit your goal and achieve the life you want, then you need to reevaluate its role in your journey,” says Dr. Moore, who adds this could include activities that, and people who, sabotage your goals, restaurants that don’t serve healthy options or something as simple as avoiding the break room at work if it’s filled with unhealthy snacks.
Don’t keep too-big clothes for “just-in-case.
” Sure, keep a pair of pants to give yourself a visual of how far you have come, but once clothes become too big, either have them altered or donate them. “Don’t give yourself the option of having a wardrobe you can wear if you gain the weight back,” says Dr. Moore. “You are making a lifestyle change.”
Have a goal outfit.
This could be a pair of jeans you want to fit in again or a new outfit you are working towards. Be sure to display it prominently as encouragement. “Don’t buy something more than two sizes below where you are now, or you could get discouraged,” says Dr. Moore.
Find exercise you enjoy.
“Working out is good for weight loss, maintenance, physical health and mental health, so it’s important to find activities you like and can maintain,” says Dr. Moore, who recommends exercising 3-5 times a week for 20-30 minutes at a minimum.
And, according to research from the Cornell Food and Brand Lab, those who enjoy their workouts may even eliminate the desire to indulge in extra calories.
And, according to research from the Cornell Food and Brand Lab, those who enjoy their workouts may even eliminate the desire to indulge in extra calories.
Join a support group.
You can also join in-person accountability groups (like Weight Watchers), an online accountability/fitness group or start your own support group with friends, family or colleagues. “Having others share your journey can be helpful for encouragement and motivation,” says Dr. Moore. However, she advises that you speak with your physician before beginning any fitness or weight loss program.
Stay busy.
When you are busy pursing active activities (not Netflix binges or movie marathons) that interest you, you won’t have the time or inclination to snack out of boredom or habit. If you have always wanted to explore painting or archery, now is the time to try!
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Sunday, 30 April 2017
Just Do It! Five Tips to Kickstart a Fitness Routine
We all have things we want to do – goals that we have set for ourselves to reach. As a fitness trainer, one of the biggest issues I've seen people come across is the divide between wanting and doing; meaning, they know they want to be healthier and workout more, but they don't know where to begin.
With the internet chock-full of health smoothies and vitamins and supplements and different types of fitness gear, it can be extremely overwhelming and even a little intimidating to get started, so here is my guide to starting a fitness routine:
1. Be like Nike – Just Do It:
The Nike tagline may seem a little cliché, but the more you think about doing something, the longer you're putting off actually getting it done. Don't psych yourself out! Remember, it doesn't have to be perfect, it just needs to be done.
Remember, you can (and should!) start small. If you haven't worked out in a long time, try simply throwing on some tennis shoes and going for a walk. The important part in the beginning is to just get yourself moving.
2. Don't worry about what others think of you:
Remember the last time you were embarrassed? You totally do. But think of this: when is the last time you noticed someone else was embarrassed? It's a little harder to recall, isn't it. Keep this in mind when you feel judged when you're trying a new exercise. People probably aren't noticing you nearly as much as you think they are.
3. Try new things:
Here's the thing: nobody becomes an expert in any field overnight. You may feel a little lost when you start working out, but that's normal, we've all been there! The important thing is that you are willing to learn. Figure out your learning style and use it to your advantage. Do you like planned workouts? Try online fitness guides (I have many available on my website for free that you can do at the gym or at home). Don't know how to do a movement? Search for it on YouTube. Or if you're a hands-on learner, ask for help in person. I assure you that guy in the corner doing perfect squats hasn't always have good form, but I bet he'd be happy to show you some pointers.
Another great way to try something new is to sign up for a local fitness class. Most gyms offer classes such as Zumba, spin class, yoga, and pilates. If you find a class you love, it can become a great incentive to keep exercising. However, if you take a class and absolutely hate it – don't force yourself to stick with it. Exercise isn't meant to be punishment.
4. Invest in the right gear:
I know this sounds contradictory to worrying about what others think of you, but you're not dressing well to be noticed. Wearing proper fitness clothes not only makes you feel amazing, it can help save you from some uncomfortable situations like chafing and sweating. Try to buy clothes that are comfortable and easy to move around in. Ideally, they should wick away moisture and keep you cool. One of my favorite brands is Hylete, but you can also find great workout gear at Dick's Sporting Goods, Nike, or any other major retailer.
With shoes, keep in mind what actions you'll be performing as shoe types vary by activity. There are different shoes for hiking, gym workouts, and running, etc. If you're unsure what shoes to buy, a number of stores will actually analyze you and suggest shoes with the proper support according to your foot arch, gait and exercise requirements. Just be sure to call ahead and ask if that is a service they offer.
That said – don't feel like you can't workout if you have the right gear. Make buying gear be a reward for hitting certain milestones, or a small commitment from each paycheck. Ideally you want to have enough fitness gear that you aren't having to wash the same outfit each time, because then you're more likely to skip workouts.
5. Find a support community:
Everybody needs a little encouragement from time to time! Find your tribe to support your efforts. This could be your spouse, children, coworkers, friends, or an online community. You could even use your social media channels to report your workouts and progress. The goal here is to keep you accountable, and have others around to celebrate your successes! The great part is you may even motivate someone else to start living a healthier lifestyle.
No matter where you start, keep in mind that progress is never linear, but it is rewarding knowing you're working towards a healthier lifestyle, one step at a time.
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Article Source
With the internet chock-full of health smoothies and vitamins and supplements and different types of fitness gear, it can be extremely overwhelming and even a little intimidating to get started, so here is my guide to starting a fitness routine:
1. Be like Nike – Just Do It:
The Nike tagline may seem a little cliché, but the more you think about doing something, the longer you're putting off actually getting it done. Don't psych yourself out! Remember, it doesn't have to be perfect, it just needs to be done.
Remember, you can (and should!) start small. If you haven't worked out in a long time, try simply throwing on some tennis shoes and going for a walk. The important part in the beginning is to just get yourself moving.
2. Don't worry about what others think of you:
Remember the last time you were embarrassed? You totally do. But think of this: when is the last time you noticed someone else was embarrassed? It's a little harder to recall, isn't it. Keep this in mind when you feel judged when you're trying a new exercise. People probably aren't noticing you nearly as much as you think they are.
3. Try new things:
Here's the thing: nobody becomes an expert in any field overnight. You may feel a little lost when you start working out, but that's normal, we've all been there! The important thing is that you are willing to learn. Figure out your learning style and use it to your advantage. Do you like planned workouts? Try online fitness guides (I have many available on my website for free that you can do at the gym or at home). Don't know how to do a movement? Search for it on YouTube. Or if you're a hands-on learner, ask for help in person. I assure you that guy in the corner doing perfect squats hasn't always have good form, but I bet he'd be happy to show you some pointers.
Another great way to try something new is to sign up for a local fitness class. Most gyms offer classes such as Zumba, spin class, yoga, and pilates. If you find a class you love, it can become a great incentive to keep exercising. However, if you take a class and absolutely hate it – don't force yourself to stick with it. Exercise isn't meant to be punishment.
4. Invest in the right gear:
I know this sounds contradictory to worrying about what others think of you, but you're not dressing well to be noticed. Wearing proper fitness clothes not only makes you feel amazing, it can help save you from some uncomfortable situations like chafing and sweating. Try to buy clothes that are comfortable and easy to move around in. Ideally, they should wick away moisture and keep you cool. One of my favorite brands is Hylete, but you can also find great workout gear at Dick's Sporting Goods, Nike, or any other major retailer.
With shoes, keep in mind what actions you'll be performing as shoe types vary by activity. There are different shoes for hiking, gym workouts, and running, etc. If you're unsure what shoes to buy, a number of stores will actually analyze you and suggest shoes with the proper support according to your foot arch, gait and exercise requirements. Just be sure to call ahead and ask if that is a service they offer.
That said – don't feel like you can't workout if you have the right gear. Make buying gear be a reward for hitting certain milestones, or a small commitment from each paycheck. Ideally you want to have enough fitness gear that you aren't having to wash the same outfit each time, because then you're more likely to skip workouts.
5. Find a support community:
Everybody needs a little encouragement from time to time! Find your tribe to support your efforts. This could be your spouse, children, coworkers, friends, or an online community. You could even use your social media channels to report your workouts and progress. The goal here is to keep you accountable, and have others around to celebrate your successes! The great part is you may even motivate someone else to start living a healthier lifestyle.
No matter where you start, keep in mind that progress is never linear, but it is rewarding knowing you're working towards a healthier lifestyle, one step at a time.
Want more videos, articles and updates like this? Join me to get 'inspiration in your inbox' - http://tiny.cc/join-me
Article Source
Wednesday, 19 April 2017
How to Lose Belly Fat in 1 Week
Too much over indulgence over the Easter Weekend?
It always go by in a flash I think and entertaining friends and family take their toll on your waistline (well they do on mine!), so now I need a quick fix to get back on track and find my motivation again. I came across this video on You Tube with 15 million views!! There's got to be something about it then, hasn't there? I'm going to see if this really works. If anyone who sees this cares to comment, I'd love to hear from you.
It always go by in a flash I think and entertaining friends and family take their toll on your waistline (well they do on mine!), so now I need a quick fix to get back on track and find my motivation again. I came across this video on You Tube with 15 million views!! There's got to be something about it then, hasn't there? I'm going to see if this really works. If anyone who sees this cares to comment, I'd love to hear from you.
Saturday, 15 April 2017
Why You Should Eat That Easter Chocolate
There are certain times of year when we can cut ourselves a bit of slack for a little over indulgence. I believe Easter to be one of them. Dark chocolate is my absolute favourite type so I was pleased to come across this article outlining its benefits. Read on....and then go ahead, enjoy your Easter egg!
Regarded by many as the tastiest food on Earth, dark chocolate also has many health benefits..
1. It’s loaded with antioxidants
Dark chocolate contains hefty amounts of disease-fighting flavenoids, antioxidants also found in red wine and many fruits and vegetables. In fact, it appears to have more flavenoids than any other food.
2. It helps you through PMS
“There’s a reason we crave certain foods, such as chocolate, at that time of the month,” says Toronto-based raw foods coach Nathalie Lussier. “Chocolate releases calming endorphins that reduce anxiety. Plus, it’s high in magnesium,” which lifts moods and reduces water retention. But overindulging in sugar, salt and caffeine can backfire, causing bloating and fluid retention (not to mention weight gain).
3. It may lower cholesterol
A small study from the University of Illinois at Urbana-Champaign found that daily consumption of cocoa flavanol-containing dark chocolate lowered cholesterol and improved blood pressure.
While the research was funded by chocolate manufacturer Mars, Inc., the study was double-blinded and peer reviewed.
4. It may prevent pregnancy complications
A new study reports that a chemical (theobromine) found in chocolate may reduce preeclampsia, a major pregnancy complication. The darker the chocolate, the better.
Preeclampsia is primarily noted for raising blood pressure in pregnant women, and eating chocolate helps to lower this risk by up to 69 percent. The study of nearly 2,300 women established greater benefits to those who ate five or more servings per week, especially in their third trimester.
Despite the results from this study, researchers have said that further studies are needed to prove the direct link between chocolate and preeclampsia.
5. It helps prevent heart disease
A recent study shows that people who regularly consume 70% dark chocolate (about 20 g per day) show a marked improvement in blood flow, while no improvement is observed in those who eat “processed” chocolate, which contains very little cocoa paste. It seems that the positive effect of dark chocolate is linked to a property in its polyphenols that releases a chemical messenger, nitric oxide, which increases arterial dilatation, at the same time improving blood flow and reducing platelet aggregation.
However, it is important to note that previous studies have shown that milk prevents the absorption of dark chocolate’s polyphenols, thereby neutralizing its beneficial effects. Milk contains large amounts of casein, a protein that interacts with polyphenols and prevents them from being efficiently absorbed by the intestine. It is therefore always preferable to consume dark chocolate unaccompanied by milk.
Friday, 14 April 2017
Is Your Metabolism Keeping You From Losing Weight?
Secrets of Metabolism
If you’re trying to manage your weight, you’ll need to mind your metabolism.
Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.
Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.
Metabolism Myths
Will eating more frequently boost your metabolism? An expert takes on three common beliefs.
People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.
Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.
Sleep
Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.
It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.
Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.
Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.
It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.
Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.
Protein
Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.
“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.
The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.
“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.
Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.
In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.
The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.
Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.
Weight Loss
When we lose weight, our bodies fight hard to regain it.
Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.
“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says. One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow. A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.
Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.
At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight. The trouble is that their metabolisms slowed even as the pounds flew off.
By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.
Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.
Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.
“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.
Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.
In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.
Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.
Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of
Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.
See Source
By Brenda Goodman, MA
If you’re trying to manage your weight, you’ll need to mind your metabolism.
Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.
Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.
Will eating more frequently boost your metabolism? An expert takes on three common beliefs.
People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.
Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.
Sleep
Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.
It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.
Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.
Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.
It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.
Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.
Protein
Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.
“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.
The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.
“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.
Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.
In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.
The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.
Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.
Weight Loss
When we lose weight, our bodies fight hard to regain it.
Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.
“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says. One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow. A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.
Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.
At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight. The trouble is that their metabolisms slowed even as the pounds flew off.
By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.
Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.
Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.
“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.
Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.
In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.
Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.
Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of
Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.
See Source
By Brenda Goodman, MA
Wednesday, 12 April 2017
Home Workout: 20 Minute Fat Burning HIIT & Abs Workout | The Body Coach
Here's a quick favourite home workout routine to keep you on track with your fitness goals over Easter Weekend. Put aside 20-minutes to start each day with this little routine and you'll kickstart your heartbeat and metabolism into gear. (Then a little bit of indulgence won't make you feel quite so guilty). Enjoy!
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Saturday, 8 April 2017
Running Facts - Funny, Interesting and Weird!
This is a light-hearted post for all those runners out there - particularly the more hardy ones in training for forthcoming marathons. It won't give you tips on how to set a personal best, but it will arm you with facts and useful (?) info whilst you're chatting to your fellow-runners, waiting for your race to get started!
Below are 13 funny, weird and interesting facts about running. (Who's guilty of No.8?!) 👉😊👈
1. According to a study by the University of Arkansas with 408 participants, running makes you more desirable. 80% of men and 60% of women actually felt more attractive due to regular running.
2. The oldest marathon finisher comes from India and his name is Fauja Singh. At the Toronto Waterfront Marathon in Canada, the 100-year-old finished the race in a time of 8 hours, 25 minutes and 16 seconds.
3. The youngest marathon runner in the world is Budhia Singh. He has already finished 48 marathons before his fifth birthday.
4. Breast milk can taste sour after intense running training. The lactic acid produced during strenuous exercise is absorbed into the milk and can change its taste.
5. Runners who average more than 80 km (50 miles) per week are twice as likely to suffer from respiratory illnesses. Those who run 20-30 km (12.4-18.6 miles) a week have a stronger immune system and are less prone to colds.
6. Regular running training is good for improving the long-term stability of bones. Researchers at the University of Michigan came to the conclusion that 12-20 minutes of running three times a week can increase bone mineral density.
7. The French ultramarathon runner Serge Girard holds the world record for the longest distance run in 365 days. He ran every day for a year, crossed a total of 25 countries and covered a total distance of 27,011 kilometers (16,783 miles).
8. Researchers have found that the majority of runners will straighten up when an attractive runner of the opposite sex is coming towards them.9. The German Achim Aretz holds the marathon world record in backward running. At the 2010 Frankfurt Marathon, he crossed the finish line in a time of 3 hours, 42 minutes and 41 seconds.
10. In contrast to men, women usually run the second half of a marathon faster than the first. They tend to hang back more than men at the start, but continue to increase speed and finish strong in the second half of the race. This is what Professor Eric Allen and Patricia Dechow found when they analyzed 300,000 results from the Chicago Marathon.
11. One study looked at the impact of running on sex and orgasms. 78 runners began running four times a week. After nine months, they reported they were having 30% more sex. Plus, the number of orgasms they achieved increased by 26%.
12. The Kenyan Dennis Kimetto is the fastest marathon runner in the world. He set the world record of 2 hours, 2 minutes and 57 seconds at the 2014 Berlin Marathon.
13. The fastest runner in the world is the Jamaican sprinter Usain Bolt. He holds the world record in the 100-meter dash (9.58 seconds) and the 200-meter dash (19.19 seconds). His maximum recorded speed is 44.72 km/h (27.8 mph).
https://www.runtastic.com/blog/en/sports-fitness/13-funny-interesting-and-weird-facts-about-running/
Monday, 23 January 2017
A Fear of Exercise!!!
I've received quite a few comments on Facebook and Twitter along with many emails from people who are "fearful" after seeing the newest videos/workouts for next week. There are a few things I want to clarify and outline regarding us all starting some more intensive exercises:
1) Do the best you can- Remember that this is not a contest of you versus me. It doesn't matter if you can't do all the push-ups I can. I'm showing a guideline for everyone and you should customize it to yourself. If you need to do all of the push-ups on your knees that's still great. Also, you can do push-ups at an angle against the wall as an alternative to doing them on your knees (if that's too difficult). Maybe you cannot do as many push-ups as listed on the workout plan... that's okay too! Remember, you're doing the "best" you can and "building your endurance". Maybe for the 1st month you can only do half the amount of push-ups on your knees and then the next month all the push-ups on your knees and then the next month half on your knees and half on your feet, etc. The point is unless you push yourself to do the best you can you'll never improve. That's what I want us to focus on... doing the BEST we can and improving our strength and endurance gradually over time.
2) Customize your own situation. I've said before, these plans are customized to my wife and I. We're trying to give as many options as possible between our two workouts that you can build your workout either from home or the gym. If you have an injured shoulder or knee (or any other medical condition) that requires you to abstain from an exercise please do so. You should customize and do what you are able to do and not injure yourself if you have any medical condition or injury.
3) This is not an excuse to quit - Some have seen there are pull-ups and say "I can't do a pull-up". This is NOT an excuse to quit. Again, refer to point #1 that you're doing the best you can. The pull-ups I do at the gym I use an assisted machine and the ones my wife is doing from home she uses a chair to help her. I want you to do the best you can with those two options (or choose an alternative exercise if needed). FEAR IS NOT AN EXCUSE TO QUIT! Let's remember that month one we just did stretching and core (along with eating healthy) and still saw results. So my recommendation is to continue to eat healthy, try out the exercises and use whatever alternatives needed (doing the best you can), and continue to do your stretching. Whether you can do the exercises 100% or 10% you'll still continue to improve over time and see results! Don't use your exercise fear as an excuse. Remember..."Commit to a healthier lifestyle, regardless of your circumstances".
I can't make a custom plan for everyone, so please use my wife's workouts (these are not just for women but for people that need to work out from home in general) or my workouts (again these aren't just for men but anyone that has a gym membership) and do the best you can while maintaining your healthy eating habits. People fear the unknown and worry about failure. If you're doing the best you can you are NEVER failing. My wife and I will try to post some videos soon showing alternative workouts so people can have more options to choose from as well when making adjustments to the plans listed.
WE CAN ALL DO THIS.. STAY STRONG!
Blog Article Source
1) Do the best you can- Remember that this is not a contest of you versus me. It doesn't matter if you can't do all the push-ups I can. I'm showing a guideline for everyone and you should customize it to yourself. If you need to do all of the push-ups on your knees that's still great. Also, you can do push-ups at an angle against the wall as an alternative to doing them on your knees (if that's too difficult). Maybe you cannot do as many push-ups as listed on the workout plan... that's okay too! Remember, you're doing the "best" you can and "building your endurance". Maybe for the 1st month you can only do half the amount of push-ups on your knees and then the next month all the push-ups on your knees and then the next month half on your knees and half on your feet, etc. The point is unless you push yourself to do the best you can you'll never improve. That's what I want us to focus on... doing the BEST we can and improving our strength and endurance gradually over time.
2) Customize your own situation. I've said before, these plans are customized to my wife and I. We're trying to give as many options as possible between our two workouts that you can build your workout either from home or the gym. If you have an injured shoulder or knee (or any other medical condition) that requires you to abstain from an exercise please do so. You should customize and do what you are able to do and not injure yourself if you have any medical condition or injury.
3) This is not an excuse to quit - Some have seen there are pull-ups and say "I can't do a pull-up". This is NOT an excuse to quit. Again, refer to point #1 that you're doing the best you can. The pull-ups I do at the gym I use an assisted machine and the ones my wife is doing from home she uses a chair to help her. I want you to do the best you can with those two options (or choose an alternative exercise if needed). FEAR IS NOT AN EXCUSE TO QUIT! Let's remember that month one we just did stretching and core (along with eating healthy) and still saw results. So my recommendation is to continue to eat healthy, try out the exercises and use whatever alternatives needed (doing the best you can), and continue to do your stretching. Whether you can do the exercises 100% or 10% you'll still continue to improve over time and see results! Don't use your exercise fear as an excuse. Remember..."Commit to a healthier lifestyle, regardless of your circumstances".
I can't make a custom plan for everyone, so please use my wife's workouts (these are not just for women but for people that need to work out from home in general) or my workouts (again these aren't just for men but anyone that has a gym membership) and do the best you can while maintaining your healthy eating habits. People fear the unknown and worry about failure. If you're doing the best you can you are NEVER failing. My wife and I will try to post some videos soon showing alternative workouts so people can have more options to choose from as well when making adjustments to the plans listed.
WE CAN ALL DO THIS.. STAY STRONG!
Blog Article Source
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