Here are the top 8 universal tips for weight loss, which are really “principles” of dieting:
1. Exercise
2. Avoid Fast Weight Loss
3. Prepare to diet. Binge eating for two days before starting a diet is preparing, preparing to fail!
4. Allow Imperfection…you have no choice
5. Keep it Real…magic, ancient formulas, and weight loss without work are not real
6. Focus on Helping Others Lose Weight…someone can learn from your experiences
7. Lose Fat
8. Avoid Extreme Weight Loss (10 pounds at a time)
Follow the following to loss the weight permanently
1. Performance change. This is a key element of permanent weight loss. Learn to recognize what triggers you to eat. Often seeing a therapist who specializes in weight loss is a great way to discover what your eating triggers are, and help you learn to say “No” to inappropriate eating.
2. Slow, steady weight loss. Choose a weight loss plan that provides gradual and consistent weight loss of about ¾ to 2 pounds per week. While you may lose weight faster than this at the beginning of your diet, generally, you should not lose more than 3 pounds per week to maintain good health while losing weight
3. Maintenance plan. Any weight loss plan that doesn’t include a maintenance plan for after you’ve reached your goal weight isn’t worth your time. Make sure you have a plan to maintain your healthy new weight after your diet. Your plan should incorporate healthy eating and regular physical activity as a permanent part of your daily life.
4. Exercise. Enough cannot be said about the importance of a regular workout plan that includes 30 to 60 minutes of cardiovascular activity at least 5 days every week – 6 to 7 days a week is even better.
5. Healthy eating. Choose a weight loss plan that reduces calories without leaving out specific foods or food groups. Make sure your weight loss plan includes foods from all the food groups on the nutrition pyramid.
6. Medical direction. If you’re going to follow a diet plan that includes a modified eating plan such as a very low calorie diet, or a liquid diet, make sure that regular medical care is incorporated. This can mean seeing your own health care provider before, during, and after your weight loss, or seeing a medical professional who participates in your weight loss plan.
Friday, February 8, 2008
METABOLISM
Metabolism is the set of chemical reactions that occur in living organisms in order to maintain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories. Catabolism breaks down large molecules, for example to harvest energy in cellular respiration. Anabolism, on the other hand, uses energy to construct components of cells such as proteins and nucleic acids.
The chemical reactions of metabolism are organized into metabolic pathways, in which one chemical is transformed into another by a sequence of enzymes. Enzymes are crucial to metabolism because they allow organisms to drive desirable but thermodynamically unfavorable reactions by coupling them to favorable ones. Enzymes also allow the regulation of metabolic pathways in response to changes in the cell’s environment or signals from other cells.
The metabolism of an organism determines which substances it will find nutritious and which it will find poisonous. For example, some prokaryotes use hydrogen sulfide as a nutrient, yet this gas is poisonous to animals. The speed of metabolism, the metabolic rate, also influences how much food an organism will require.
A striking feature of metabolism is the similarity of the basic metabolic pathways between even vastly different species. For example, the set of carboxylic acids that are best known as the intermediates in the citric acid cycle are present in all organisms, being found in species as diverse as the unicellular bacteria Escherichia coli and huge multi cellular organisms like elephants. These striking similarities in metabolism are most likely the result of the high efficiency of these pathways, and of their early appearance in evolutionary history.
What Is Metabolism and What Does It Do?
Collection of chemical reactions that takes place in the body’s cells is defined as Metabolism. Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. Specific proteins in the body control the chemical reactions of metabolism, and each chemical reaction is coordinated with other body functions. In fact, thousands of metabolic reactions happen at the same time - all regulated by the body - to keep our cells healthy and working.
Metabolism is a constant process that begins when we’re conceived and ends when we die. It is a vital process for all life forms - not just humans. Living things will come to an end if Metabolism comes to an halt.
Here’s an example of how the process of metabolism works in humans - and it begins with plants. First, a green plant takes in energy from sunlight. The plant uses this energy and a molecule called cholorophyll (which gives plants their green color) to build sugars from water and carbon dioxide. This process is called photosynthesis, and you probably learned about it in biology class.
When people and animals eat the plants (or, if they’re carnivores, they eat animals that have eaten the plants), they take in this energy (in the form of sugar), along with other vital cell-building chemicals. The body’s next step is to break the sugar down so that the energy released can be distributed to, and used as fuel by, the body’s cells.
After food is eaten, molecules in the digestive system called enzymes break proteins down into amino acids, fats into fatty acids, and carbohydrates into simple sugars (e.g., glucose). In addition to sugar, both amino acids and fatty acids can be used as energy sources by the body when needed. These compounds are absorbed into the blood, which transports them to the cells. After they enter the cells, other enzymes act to speed up or regulate the chemical reactions involved with “metabolizing” these compounds. During these processes, the energy forom these compounds can be released for use by the body or stored in body tissues, especially the liver, muscles, and body fat.
You likely know your metabolism is linked to your weight. But do you know how?
Common belief holds that a slim person’s metabolism is high and an overweight person’s metabolism is low. But this isn’t usually the case. Weight isn’t necessarily directly linked to metabolism.
Instead, weight is dependent on the balance of total calories consumed versus total calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories.
The chemical reactions of metabolism are organized into metabolic pathways, in which one chemical is transformed into another by a sequence of enzymes. Enzymes are crucial to metabolism because they allow organisms to drive desirable but thermodynamically unfavorable reactions by coupling them to favorable ones. Enzymes also allow the regulation of metabolic pathways in response to changes in the cell’s environment or signals from other cells.
The metabolism of an organism determines which substances it will find nutritious and which it will find poisonous. For example, some prokaryotes use hydrogen sulfide as a nutrient, yet this gas is poisonous to animals. The speed of metabolism, the metabolic rate, also influences how much food an organism will require.
A striking feature of metabolism is the similarity of the basic metabolic pathways between even vastly different species. For example, the set of carboxylic acids that are best known as the intermediates in the citric acid cycle are present in all organisms, being found in species as diverse as the unicellular bacteria Escherichia coli and huge multi cellular organisms like elephants. These striking similarities in metabolism are most likely the result of the high efficiency of these pathways, and of their early appearance in evolutionary history.
What Is Metabolism and What Does It Do?
Collection of chemical reactions that takes place in the body’s cells is defined as Metabolism. Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. Specific proteins in the body control the chemical reactions of metabolism, and each chemical reaction is coordinated with other body functions. In fact, thousands of metabolic reactions happen at the same time - all regulated by the body - to keep our cells healthy and working.
Metabolism is a constant process that begins when we’re conceived and ends when we die. It is a vital process for all life forms - not just humans. Living things will come to an end if Metabolism comes to an halt.
Here’s an example of how the process of metabolism works in humans - and it begins with plants. First, a green plant takes in energy from sunlight. The plant uses this energy and a molecule called cholorophyll (which gives plants their green color) to build sugars from water and carbon dioxide. This process is called photosynthesis, and you probably learned about it in biology class.
When people and animals eat the plants (or, if they’re carnivores, they eat animals that have eaten the plants), they take in this energy (in the form of sugar), along with other vital cell-building chemicals. The body’s next step is to break the sugar down so that the energy released can be distributed to, and used as fuel by, the body’s cells.
After food is eaten, molecules in the digestive system called enzymes break proteins down into amino acids, fats into fatty acids, and carbohydrates into simple sugars (e.g., glucose). In addition to sugar, both amino acids and fatty acids can be used as energy sources by the body when needed. These compounds are absorbed into the blood, which transports them to the cells. After they enter the cells, other enzymes act to speed up or regulate the chemical reactions involved with “metabolizing” these compounds. During these processes, the energy forom these compounds can be released for use by the body or stored in body tissues, especially the liver, muscles, and body fat.
You likely know your metabolism is linked to your weight. But do you know how?
Common belief holds that a slim person’s metabolism is high and an overweight person’s metabolism is low. But this isn’t usually the case. Weight isn’t necessarily directly linked to metabolism.
Instead, weight is dependent on the balance of total calories consumed versus total calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories.
Recipe: Chicken Chilli
1 tablespoon olive oil
2 cups chopped onion
4 large garlic cloves, minced
1 pound skinless boneless chicken breasts or chicken tenderloins, washed and cubed
1 large jalapeno pepper, seeded, finely chopped
1 teaspoon ground coriander
2 teaspoons ground cumin
2 cans (14.5 ounces each) diced tomatoes in juice
2 cans Great Northern beans (16 oz) drained and rinsed well
juice of 1 lime
2 cups frozen corn kernels, thawed, or fresh
salt and freshly ground pepper to taste
1/2 cup sour cream
1/4 cup finely chopped red onion
2 tablespoons chopped cilantro
PREPARATION:
Heat olive oil in a large nonstick saucepan over medium-high heat. When oil is very hot, add onion and garlic; saute until onion begins to brown, Add cubed chicken and brown on all sides; add chopped jalapeno, coriander, cumin, crushed tomatoes and beans.
Reduce heat and simmer for about 5 minutes; add juice of one lime and stir in the corn kernels. Season with salt and pepper, to taste.
Cook chicken chili, stirring occasionally, for 5 minutes longer; serve with sour cream, chopped red onion and chopped cilantro.
2 cups chopped onion
4 large garlic cloves, minced
1 pound skinless boneless chicken breasts or chicken tenderloins, washed and cubed
1 large jalapeno pepper, seeded, finely chopped
1 teaspoon ground coriander
2 teaspoons ground cumin
2 cans (14.5 ounces each) diced tomatoes in juice
2 cans Great Northern beans (16 oz) drained and rinsed well
juice of 1 lime
2 cups frozen corn kernels, thawed, or fresh
salt and freshly ground pepper to taste
1/2 cup sour cream
1/4 cup finely chopped red onion
2 tablespoons chopped cilantro
PREPARATION:
Heat olive oil in a large nonstick saucepan over medium-high heat. When oil is very hot, add onion and garlic; saute until onion begins to brown, Add cubed chicken and brown on all sides; add chopped jalapeno, coriander, cumin, crushed tomatoes and beans.
Reduce heat and simmer for about 5 minutes; add juice of one lime and stir in the corn kernels. Season with salt and pepper, to taste.
Cook chicken chili, stirring occasionally, for 5 minutes longer; serve with sour cream, chopped red onion and chopped cilantro.
Womens: Be at 60 what you are at 20 - Healthy
After the age of 60 the body becomes prone to diseases and ailments. To stay fit at this age one must take regular light exercises as their routines. In order to stay fit one must perform the following type of Exercises: Strength training that helps in muscle building, Stretching the body to increase the flexibility, Stress releasing exercises to improve the heart functions and overall fitness. Bottom racing, rolling the head, boots off kicking, standing bottom twists and stepping up and down are other popular exercises of women above the age of 60.
Exercise is very beneficial for the for women suffering from menopause to control their emotions. This is done by converting the male hormone androstenedione into estrogen. Women must take regular workout sessions that include activities like walking, jogging and swimming that inturn reduces the hypertension(Blood Pressure) and even high cholesterol levels.
At this age the body gets prone to diseases like Arthiritis, alleviation of depression and cancer. To reduce the risk one should take the exercises which help to increase the strength of bones and brings freshness in mind and body.
Exercise is very beneficial for the for women suffering from menopause to control their emotions. This is done by converting the male hormone androstenedione into estrogen. Women must take regular workout sessions that include activities like walking, jogging and swimming that inturn reduces the hypertension(Blood Pressure) and even high cholesterol levels.
At this age the body gets prone to diseases like Arthiritis, alleviation of depression and cancer. To reduce the risk one should take the exercises which help to increase the strength of bones and brings freshness in mind and body.
Keeping Your New Year’s Weight Loss Resolution
Tips For Keeping Your New Year’s Weight Loss Resolution
By Lauren Showers, Team oxygenfit
www.oxygenfitstore.com
It’s very likely now as the New Year is approaching that you have jotted down some highly optimistic resolutions for 2008 or at least thought of ways in which you would like to improve the current “you”. It happens every year, the count down 3, 2, 1. Happy New Year!! . and BANG! We expect to be a new and improved, glamorous woman with a smoking physique, more motivation, higher potential, and a determined unwavering focus.
It’s 7am and the alarm clock goes off. You roll out of bed with glitter still stuck in your tresses. With a slight Champagne hangover you start your day and it hits you. you don’t feel so glamorous, motivated or different at all. You grab for your morning danish and the zest of your ambitions begin to fade even before your coffee is brewed.
The gift of the New Year can bring about so much potential in us all, as long as we understand that the power of this potential lies in our hands and not the simple fact that the new year now ends with an 8 rather than a 7. Because it is, in a sense, the beginning of a new chapter of your life, let this “new beginning” propel you towards your goals by taking action every day. The passionate concept needs to manifest into a proactive game plan in order for you to reach your resolutions.
If you always do what you’ve always done, you’ll always get what you’ve always gotten.
If weight loss is one of your resolutions this year, don’t expect the pounds to start melting off if you continue with your usual day to day routine. Revamp last year’s ways by eliminating the actions, things, or thought process that kept you from succeeding. Then begin to supplement your life with fresh habits that will direct you towards your goal. Your first thought in the morning of “another day.” becomes “another day of opportunity to improve myself”. Instead of grabbing for your usual morning danish and coffee, fix some eggs on whole grain toast with a cup of green tea. The daily elevator ride to the 5th floor of your office building becomes an opportunity for a small cardio bout to pump in the endorphins. These small lifestyle adjustments will help you stay with your game plan of losing the weight.
When a big goal is on your plate, breaking it up into small bite size pieces that are easy to swallow is the way to go. Set specific weekly goals like losing a couple pounds, avoiding fast food, drinking more water, etc. In the 21st century we have become people of instant gratification and when the satisfaction isn’t quick to meet us, our motivation tends to fade. By allowing for smaller successes along the way you are feeding the fire and keeping it strong until the main weight loss goal is accomplished. To pump up the effect of this strategy, reward yourself for the hard work with something other than food. A manicure, girls night out, or that cute top you saw at the boutique last week. Whatever it may be, pamper yourself because you deserved it. A positive reinforcement is the strongest reinforcement of actions and will drive you further towards success.
The New Year is on its way and so is the new you as long as you take the power into your own hands. Dream it, plan it, and make it happen.
In Health and Pure Joy,
Lauren Showers, Team oxygenfit
P.T, Certified by American Council on Exercise,
Fitness journalist & model
www.oxygenfitstore.com
By Lauren Showers, Team oxygenfit
www.oxygenfitstore.com
It’s very likely now as the New Year is approaching that you have jotted down some highly optimistic resolutions for 2008 or at least thought of ways in which you would like to improve the current “you”. It happens every year, the count down 3, 2, 1. Happy New Year!! . and BANG! We expect to be a new and improved, glamorous woman with a smoking physique, more motivation, higher potential, and a determined unwavering focus.
It’s 7am and the alarm clock goes off. You roll out of bed with glitter still stuck in your tresses. With a slight Champagne hangover you start your day and it hits you. you don’t feel so glamorous, motivated or different at all. You grab for your morning danish and the zest of your ambitions begin to fade even before your coffee is brewed.
The gift of the New Year can bring about so much potential in us all, as long as we understand that the power of this potential lies in our hands and not the simple fact that the new year now ends with an 8 rather than a 7. Because it is, in a sense, the beginning of a new chapter of your life, let this “new beginning” propel you towards your goals by taking action every day. The passionate concept needs to manifest into a proactive game plan in order for you to reach your resolutions.
If you always do what you’ve always done, you’ll always get what you’ve always gotten.
If weight loss is one of your resolutions this year, don’t expect the pounds to start melting off if you continue with your usual day to day routine. Revamp last year’s ways by eliminating the actions, things, or thought process that kept you from succeeding. Then begin to supplement your life with fresh habits that will direct you towards your goal. Your first thought in the morning of “another day.” becomes “another day of opportunity to improve myself”. Instead of grabbing for your usual morning danish and coffee, fix some eggs on whole grain toast with a cup of green tea. The daily elevator ride to the 5th floor of your office building becomes an opportunity for a small cardio bout to pump in the endorphins. These small lifestyle adjustments will help you stay with your game plan of losing the weight.
When a big goal is on your plate, breaking it up into small bite size pieces that are easy to swallow is the way to go. Set specific weekly goals like losing a couple pounds, avoiding fast food, drinking more water, etc. In the 21st century we have become people of instant gratification and when the satisfaction isn’t quick to meet us, our motivation tends to fade. By allowing for smaller successes along the way you are feeding the fire and keeping it strong until the main weight loss goal is accomplished. To pump up the effect of this strategy, reward yourself for the hard work with something other than food. A manicure, girls night out, or that cute top you saw at the boutique last week. Whatever it may be, pamper yourself because you deserved it. A positive reinforcement is the strongest reinforcement of actions and will drive you further towards success.
The New Year is on its way and so is the new you as long as you take the power into your own hands. Dream it, plan it, and make it happen.
In Health and Pure Joy,
Lauren Showers, Team oxygenfit
P.T, Certified by American Council on Exercise,
Fitness journalist & model
www.oxygenfitstore.com
10 Fitness Tips for the New Year-oxygenfit
TIPS TO KEEP YOU GLOWING THROUGH THE NEW YEAR
1. Dine before you dash - Eating something healthy before going to a holiday party will help you resist the temptations.
2. No buffet binging - Your eyes tend to be bigger than your stomach, choose a variety of foods in small portions.
3. Prepare to eat, not cheat - Bring a “healthy” holiday dish to your parties like whole-wheat ginger snaps that won’t be as bad to munch on.
4. Keep moving - Be physically active everyday (exercise alleviates stress, regulates appetite and burns off extra calories)
5. Slow and steady - Eat slowly and only until you are not hungry anymore. don’t keep eating until a Santa belly appears and then decided it’s time to stop.
6. Write it down - Writing down what you eat will provide a reality check on how many calories you are actually consuming and will help you resist in the future.
7. Let it go - If you overeat one day don’t let it ruin your enthusiasm. Life is about balance. Forget about it and work on getting back on track.
8. Don’t sip your calories - Alcohol mixed with sugary juices, creamy eggnog, and open wine bars are not your friend this season. Enjoy your calories through the foods that are present rather than gulping them down.
9. Warning signs - If a food is fried, creamy, cheese filled, a processed meat, pastry or baked good try to avoid them at all cost. These foods tend to be the highest in fat and calories.
10. Substitute - There are hundreds of great low-fat and healthy recipes out there for our favorite holiday dishes. Start by substituting unsweetened applesauce for oil, using whole grain instead of all-purpose flour, trying Stevia or Splenda instead of table sugar and reducing the amount of salt the recipe asks for. Every little adjustment helps.
1. Dine before you dash - Eating something healthy before going to a holiday party will help you resist the temptations.
2. No buffet binging - Your eyes tend to be bigger than your stomach, choose a variety of foods in small portions.
3. Prepare to eat, not cheat - Bring a “healthy” holiday dish to your parties like whole-wheat ginger snaps that won’t be as bad to munch on.
4. Keep moving - Be physically active everyday (exercise alleviates stress, regulates appetite and burns off extra calories)
5. Slow and steady - Eat slowly and only until you are not hungry anymore. don’t keep eating until a Santa belly appears and then decided it’s time to stop.
6. Write it down - Writing down what you eat will provide a reality check on how many calories you are actually consuming and will help you resist in the future.
7. Let it go - If you overeat one day don’t let it ruin your enthusiasm. Life is about balance. Forget about it and work on getting back on track.
8. Don’t sip your calories - Alcohol mixed with sugary juices, creamy eggnog, and open wine bars are not your friend this season. Enjoy your calories through the foods that are present rather than gulping them down.
9. Warning signs - If a food is fried, creamy, cheese filled, a processed meat, pastry or baked good try to avoid them at all cost. These foods tend to be the highest in fat and calories.
10. Substitute - There are hundreds of great low-fat and healthy recipes out there for our favorite holiday dishes. Start by substituting unsweetened applesauce for oil, using whole grain instead of all-purpose flour, trying Stevia or Splenda instead of table sugar and reducing the amount of salt the recipe asks for. Every little adjustment helps.
Monday, January 7, 2008
Holiday Tips for Keeping Off Weight and Avoiding Temptations
By Lauren Showers
Team oxygenfit
www.oxygenfitstore.com
From popcorn garlands to holiday cocktail parties, Santa's cookies, school-made gingerbread houses, cookie swaps, and candy cane giveaways. it seems we are surrounded by the temptation of endless empty calories during the holiday season. All the eating opportunities presented to us makes the thought of squeezing into that little black dress for New Years a little daunting. Because of this overwhelming time of temptation to over gorge and satisfy our little taste buds, it takes more than merely the desire to maintain your waistline. While simple everyday choices like passing on the pumpkin pie will help you avoid the extra pounds, it takes a deep rooted commitment of consistency to pull you through to the New Year with success.
Decide today that, "Nothing tastes as good as being healthy feels." Every time you are tempted, repeat these words to yourself and watch it empower you to say, "No thanks". While it is important that you don't allow yourself to indulge in all the goodies it is just as important to have balance. If you deny yourself of every treat without any room for error you are bound to binge, leaving you with the feeling of failure. To avoid this from happening, decide what treats you will allow yourself that week. For example; "If I eat healthy Monday through Friday and resist the temptations, I will allow myself to enjoy a dessert at the neighbor's holiday party this weekend." Staying healthy should be the goal at this time of year, but it should not be to lose the extra five pounds you have been working on for the past few months. Maintenance and balance should be the focus and keeping the scale steady is succeeding. Come the New Year you can work on the numbers dropping, but for now keeping it from traveling upward is hard enough work as it is.
HOLIDAY TIPS TO KEEP YOU GLOWING THROUGH THE NEW YEAR
1. Dine before you dash - Eating something healthy before going to a holiday party will help you resist the temptations.
2. No buffet binging - Your eyes tend to be bigger than your stomach, choose a variety of foods in small portions.
3. Prepare to eat, not cheat - Bring a "healthy" holiday dish to your parties like whole-wheat ginger snaps that won't be as bad to munch on.
4. Keep moving - Be physically active everyday (exercise alleviates stress, regulates appetite and burns off extra calories)
5. Slow and steady - Eat slowly and only until you are not hungry anymore. don't keep eating until a Santa belly appears and then decided it's time to stop.
6. Write it down - Writing down what you eat will provide a reality check on how many calories you are actually consuming and will help you resist in the future.
7. Let it go - If you overeat one day don't let it ruin your enthusiasm. Life is about balance. Forget about it and work on getting back on track.
8. Don't sip your calories - Alcohol mixed with sugary juices, creamy eggnog, and open wine bars are not your friend this season. Enjoy your calories through the foods that are present rather than gulping them down.
9. Warning signs - If a food is fried, creamy, cheese filled, a processed meat, pastry or baked good try to avoid them at all cost. These foods tend to be the highest in fat and calories.
10. Substitute - There are hundreds of great low-fat and healthy recipes out there for our favorite holiday dishes. Start by substituting unsweetened applesauce for oil, using whole grain instead of all-purpose flour, trying Stevia or Splenda instead of table sugar and reducing the amount of salt the recipe asks for. Every little adjustment helps.
By consistently focusing on your health and allowing for a little wiggle room you are sure to be stunning in that little black dress as you enter into 2008. Happy Holidays!
http://www.blogger.com/img/gl.link.gif
In Health and Pure Joy,
Lauren Showers, Team oxygenfit
P.T, Certified by American Council on Exehttp://www.blogger.com/img/gl.link.gifrcise,
Fitness journalist & model
www.oxygenfitstore.com
Subscribe to:
Posts (Atom)
