Sunday, July 8, 2012
Day Three- Reduce Your Sodium Intake
Today’s tip for weight loss is to reduce your daily
sodium intake. Salt and sodium can increase blood pressure and they cause your
body to retain water. Processed foods are loaded with sodium and can cause your
weight to fluctuate up to five pounds. Plus foods that contain high amounts of
sodium also typically have excess calories and poor nutritional value. Remember
that ca calorie reduction diet needs to be high in nutrients in order to be
healthy. So to reduce salt and sodium the biggest thing you can do (besides
laying off of the chips and fries) is to start cooking your own foods and
avoiding adding salt. Processed and fast foods are a nightmare and should be
consumed only occasionally if at all. Also start buying products that have no
added salt. The more ways you can reduce sodium the better for your health and
your weight loss goals.
Saturday, July 7, 2012
Summer Weight Loss Series- Day Two
Day Two- Keep a Food Journal
Many studies suggest that keeping a food journal is
quite beneficial for both weight loss and healthy living. The results show that
people who kept accurate food diaries lost nearly twice as much weight as
people who did not. So how does writing down everything you eat and drink
affect your weight loss or healthy living goals? The first reason is that
people become far more aware of what they eat when they keep a record of it.
Everyone snacks now and then and the truth is that eating throughout the day is
quite beneficial in terms of maintaining proper insulin levels and boosting our
metabolic rate. However a lot of people do not realize how much they eat or how
often they are eating the wrong kinds of foods. For example if you eat a single
serving bag of chips or a small order of fries with your lunch three times per
week you are looking at about a seven pound weight gain per year just from
that. This does not include other diet choices and drinks can be especially
troublesome. Like one can of regular soda per day can pack on another 15
pounds! Plus drinks high in sugar are also linked to diabetes and heart
disease. Keeping a food diary makes people so much more aware of what they eat
and how often they eat it that it is a powerful tool to have in your healthy
living arsenal. But that is not the only reason to jot down your daily
consumption. Another major reason why food journals are beneficial is
accountability. People feel guilty plain and simple if they have too many
“bad" entries but feel proud when they are making better choices. This
affect is even more prominent for those who share their diaries with others. Finally
those who ramp up their journal entries by including information about
portions, calories, sugar, sodium etc. increase their benefits by truly taking
control of their nutritional habits. So plain and simple the goal for today is
to begin a food journal. Start recording what you eat and drink and become more
mindful of your choices. Continuing this habit will really help you to reach
your goals and to maintain your weight loss.
There’s an app for that…
By the way there are literally hundreds of apps for
both recording your daily food intake and many of them also provide nutritional
info at a glance. There is also a convenience factor to being able to keep
track of everything on your smart phone or media devices.
Tuesday, July 3, 2012
Summer Weight Loss Series - Day One!
Welcome to day one of the Summer Weight loss Series here at
Fitness for Mind, Body and Spirit!
Have you recently gone swimming only to discover that you are not ready to wear that super cute swim suit? Maybe you have been trying to loose weight for awhile or you know you need to lose some weight but have not yet found the right program. Well whatever your situation this is the place to find what you are looking for. Right here we are going to teach you all the weight loss secrets and tips that are found in the big name commercial plans. The best part is that it won't cost you a dime to learn from us! Our experts are simply here to help you to loose weight, to get healthy and to reduce your risk for diabetes, heart disease and other complications that can occur from carrying too much weight. So without further ado let's get started on your 100% free diet and exercise program exclusively from Fitness for Mind, Body and Spirit!
Day One:
Today we are going to start changing the way your metabolism works with your body. Instead of eating a three meals you are going to either eat six small meals or three medium sized meals with a small snack every two to three hours. This will help your body to keep burning what you eat. This works because if you deprive yourself your body thinks you are starving and your metabolism works against you by working to keep extra fat and weight. On the other end of the spectrum, if you eat too many calories then your metabolism can't keep up and again the excess is stored as fat. Either way this is no good, so we are going to retrain your system by keeping a steady flow of calories but avoiding excess. So try to select foods that have little to no salt and don't eat too many sweets.
Tune in tomorrow and each day as we implement a new part of the program. Before you know it you will be burning calories and dropping pounds!
Thursday, June 28, 2012
Boost your metabolism by eating more!
You've heard it before..but does it really work? Can eating more help you to loose weight? The answer is "yes!" Eating five or six smaller meals or having a snack in between meals can help to stabilize your metabolism and give your weight loss goals a big boost. Plus it helps you to feel more satisfied during the day and helps to prevent overeating or overindulging in foods that will ruin your diet. Some additional tips.... balance your cabs with leafy green veggies because this will help to prevent insulin spikes which can turn calories to body fat fast. Eating a combination of greens and berries along with smaller amounts of fruits, breads and pastas can help as well. If you desire a sweet treat, try to eat it between meals and during the day when you are active. This will help to avoid a sugar crash and you are more likely to burn some of those extra calories if you stay moving. Whatever your weight loss goals, keep it up and don't give up!
Saturday, June 2, 2012
Diet Spotlight- Food Lovers
The Food Lover's Diet; to be honest when I saw their commercials I was thinking wow what a stupid thing to say to over-eaters, to fill their heads with the idea that they can eat whatever they want and still loose weight. Then I had a conversation about it with my friend, who also happens to be a surgeon specializing in gastric bypass and other weight loss surgeries. She told me that she has been recommending this to her clients and most of them lost so much weight that they no longer needed surgery. She explained to me that the program isn't really a diet, more like a guide to proper eating. It discusses moving away from preprocessed foods, teaches people how to cook their favorite meals in a healthier way and it shows people how to eat the right balance of foods. So we put it to the test and so far people are loosing weight, without feeling deprived and yes they can still have desserts and fatty foods provided that they follow the right portions and food combinations. So go Food Lovers! I highly recommend this to anyone!
Tuesday, January 24, 2012
Back In business
Hi everyone! I am sorry that I have been gone for so long. Some health issues have put my blogging to rest for quite awhile, but I am back and ready to get my blogs going once again! With one exception...I am having a baby soon and so in late March to early April I may be MIA for a short time. I will return after my recovery though. In the meantime my goal is to get everything updated and rolling once more. So follow me and get ready for a lot of new updates and articles!
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