Monday, August 23, 2010

Quick tips for weight loss

1. Mix a juice spritzer
Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year

2. Walk while you talk
Burn calories while you talk on the phone: Do the laundry (68 calories), set the table (85 calories), or water plants (102 calories). Values based on a 150-pound person and 30 minutes of activity.

3. Study the wrapper
At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories.

4. Sip green tea before a walk
The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)
5. Pack a lunch
Dining out more than five times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently.

6. Dip your bread
Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter.
7. Sprinkle flax on cereal
High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes. Available in most health food stores.

8. Supersize your H2O
Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more.
9. Eat a chunky salad
Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.
10. Call a friend
Fill loneliness with talk and companionship--not cookies. This keeps your mind focused, not distracted with snacking.
11. Log your food
Writing down what you eat can help you cut calories and stay in control because you're more accountable. No need to record it perfectly or review what you wrote: The benefit is in the writing itself.

Try Spark People

12. Break into a jog
If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance, burn fat and calories--without lengthening your workout. The increased impact will also help make your bones stronger.

13. Drop and do 10
Before you pry open that tub of ice cream, do 10 situps or pushups. Doing something physical can put you back in touch with your body--and your goals.

14. Slurp chunky soup
People who ate soup containing large vegetable pieces reported feeling fuller and ate 20 percent less during lunch than those who had a pureed soup made of the same ingredients.
15. Blot the fat
You can dab off about a teaspoon of oil--or 40 calories and 4.5 grams of fat--from two slices of pizza.

16. Skip "light" foods
The weight of food--not just the fat and calories--is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli.
17. Trick your taste buds
Sucking on a menthol/eucalyptus cough drop or hard mint can stop cravings instantly.

18. Post inspiration
To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "I’ll take this one day at a time."

Friday, August 20, 2010

OMG! The new Oxygen with Alicia Marie!

Can I say I have a super duper girl crush on Alicia Marie? Seriously! Not because she is totally pretty (I mean, she is) it's just something about her I LOVE! Her body is BANGIN! She's the reason I fell in love with Oxygen magazine, one of her covers that I STILL have hanging in my fitness room for motivation.

So imagine my surprise when I see that she is on the cover ONCE AGAIN!! Her abs are CRAZY! This lady is fab-u-lous! And she's all over Oxygen being featured in several different ads for products. The first thing I did was read her cover article. They don't have her column she usually has. I hope they haven't cancelled it and it's not there because her cover article. Okay, enough about her, let me droll out some fitness tips from the current issue.

Here's Alicia's tips she gives her celebrity clients before the red carpet:
  1. Avoid excess salt
  2. Get as much sleep as you can
  3. Don't do any intense cardio workouts in the 24 hours leading up to it, as you may hold water.
  4. And of course, no alcohol for a week before the event!
Yes, I hear you Alicia. Now come train with me for the week! I'll pay all your expenses.

Sunday, August 15, 2010

Everything YOU need to do for weight loss success!

  • Drink 8+ glasses of water. Serious, this is the easiest and best tip on losing weight.
  • Eat 3 meals and 2 small snack. Not the typical 3 large meals.
  • Weigh yourself. How do you know if you’re losing weight if you are afraid of the scale?
  • Limit your salt intake. This lessons bloating and reduces water retention, which equals pounds!
  • Work your way up to at LEAST 60 minutes of exercise a day. Not 30 minutes, I said 60 minutes. To maintain your weight 30 would be okay.
  • Stop stressing! Stress causes weight gain, period.
  • Bite it, you write it! Log all your food every day, even those 3 M & Ms you ate!
  • Make a vision board. Vision those Janet Jackson abs, those Angela Basset arms, Tina Turner’s legs
  • Reward yourself with things you really want for each goal you achieve
  • Most importantly, do it your way! Don’t follow any one else’s plan because they rave about it. Make up your own healthy lifestyle plan.

Tuesday, August 10, 2010

There are no quick fixes

A co-worker once asked me "Can I lose 10 pounds by the end of the year?" I looked her dead in the face and said, "You? No." Why? Because she needed to lose about 30 total, she really is not considered "overweight" by the average American standard (but probably so according to a BMI scale). And because 10 pounds is a lot to lose when you don't have that much to really lose.

I should know about this. It took me 14 months to lose 41 pounds, and the last 10 was not easy. In fact, I regained that last 10 back and it is ebing VERY stibborn right now. So the co-workere tells me she has really been watching what she eats, showing me carrot sticks and hummus. Okay, that's good. Eating better foods is going in the right direction.

So then she tells me she just started doing exercise. Okay fine lady, but really, nothing you can say would make me tell you you can lose 10 pounds in a month. Realistically I told her, it IS possible...she just won't achieve it. That is more than 2 pounds a week, and unless she is perfect with eating and exercise (which I know she is not) then she will not see that big of a loss.

Am I mean? I just like to tell the truth. Now, if she was really, really serious about losing the weight I would tell her exactly what she needs to do to push her body for the next 4 weeks to get a 2+ pound loss a week. Honestly folks, most people can't take that kind of work. Think of the Biggest Loser contestant workouts. It's killer on the body and the mind. Heck, I can barely do 2 or more hours a day of working out!!

I hope she is happy with whatever loss she achieves. I also explained that by doing strength training, she could slim down and not see much results on the scale, and actually fit into her dress.

The point is...there are no quick fixes!! I had to learn this myself and hope to teach others as well. Weight loss is a process and not a race to the finish line.