Happy Healthy Thanksgiving from Optimal Weight Control

Enjoy the holiday feast without the guilt — or the weight gain.

Nutritionists estimate that the average Thanksgiving meal ranges from 3,000 to 5,000 calories. If our daily needs should not exceed between 1,200 to 1,800 calories, it is not surprising that people complain about weight gain during the holidays.  Year after year, most of us pack on at least a pound (some gain more) during the holidays — and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).

“‘Eat less and exercise more’ is the winning formula to prevent weight gain during the holidays,” Diekman says. “Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast.”

Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: “Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.”

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.

“Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices,” says Diekman.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

“There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients,” says Diekman.

Her suggestions:

  • Use fat-free chicken broth to baste the turkey and make gravy.
  • Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
  • Reduce oil and butter wherever you can.
  • Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions

  • Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

“Don’t waste your calories on foods that you can have all year long,” suggests Diekman. “Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.”

  • Skip the Seconds.Try to resist the temptation to go back for second helpings.”Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert,” Diekman says.
  • Choose the Best Bets on the Buffet.While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.”White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories,” says Diekman. But she adds that, “if you keep your portions small, you can enjoy whatever you like.”

Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Spread out the food and fun all day long. At the Finn family Thanksgiving gathering, they schedule dessert after a walk, while watching a movie together.

“We eat midday, and instead of another meal at dinnertime, we continue the feast with dessert a few hours after the main meal,” Finn explains.

Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly.

“Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water,” says Diekman. “this way you stay hydrated, limit alcohol calories, and stay sober.”

Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

“Shift from a mindset of weight loss to weight maintenance,” says Finn. “You will be ahead of the game if you can avoid gaining any weight over the holidays.”

Focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends.

“The main event should be family and friends socializing, spending quality time together, not just what is on the buffet,” says Finn.

 

Article Source: http://www.webmd.com/

Ways to Lose Weight After the Holiday Overeating

For months, you have tracked your food and exercised regularly to improve your health and alter the shape of your body. More than a “diet” or a fitness fad, you have created real behavioral modifications, lifestyle changes and built the confidence that you can stick with it for the long haul. So why is the winter holiday season so intimidating—even scary—for so many?

The answer is complex. Sure, there’s the food. Unlike other food-centric holidays like Valentine’s Day or Halloween, the winter holiday season lasts for weeks. There are more parties, more potlucks, more food gifts, more cookies and well, just more everything! And these temptations won’t be going away any time soon. Then there’s the stress. Buying gifts, volunteering, decorating, cooking and party hopping often take the place of cooking healthy meals at home or hitting the gym. Like an infant sitting on Santa’s lap for the first time, it’s no wonder we’re scared of the holidays and the infamous weight gain they encourage. How can we keep up with a healthy diet and fitness program—let alone lose weight—with all of this going on around us, day after day?

Most Americans gain at least 1 pound between Thanksgiving and New Year’s Day, according to the Academy of Nutrition and Dietetics. Though this may not seem like much, over time the extra pounds accumulate. According to the National Institutes of Health, holiday weight gain can contribute to obesity and chronic diseases later in life.

Healthy Breakfast

Drop those holiday pounds by adding a healthy breakfast to your morning routine. A 2002 study in “Obesity Research” found a common factor among participants who’d lost at least 30 pounds and kept it off for more than one year: Seventy-eight percent ate breakfast every day. The study also found that breakfast eaters engaged in more physical activity than nonbreakfast eaters, another key to weight loss. Harvard Medical School recommends eating a breakfast containing at least 6 grams of fiber to lose weight and prevent chronic diseases.

Increased Movement

When you burn more calories than you consume by adding physical activities and exercise into your daily routine, you’ll lose those extra holiday pounds. While even 30 minutes of exercise per day offers health benefits, weight loss generally requires about 75 minutes of vigorous aerobic exercise or 150 to 300 minutes of moderate exercise per week, according to the Mayo Clinic.

Fiber-Rich Foods

Bulk up your diet with healthy, fiber-rich foods such as fruits, vegetables, whole grains, legumes and nuts. Not only do these foods make you feel fuller — a sensation you probably got accustomed to during the holiday season — most offer vitamins, minerals and nutrients without a heavy caloric impact. For weight loss, the U.S. Department of Agriculture recommends filling half your plate with fruits and vegetables, upping your whole grain intake to at least half of your total grain intake and increasing your consumption of beans, peas and lentils.

Set Realistic Goals

Of course you want to drop pounds quickly, but setting unrealistic goals can actually thwart your progress. A 2009 study in the “American Journal of Medicine” found that setting personalized, realistic goals led to less frustration and greater long-term weight loss. Aim for a loss of about 1 to 2 pounds per week.

Think Long-Term

If you want to lose those holiday pounds and keep them off permanently, think of weight loss as a long-term lifestyle choice. According to the Mayo Clinic, achieving weight loss — and better overall fitness — involves mental, emotional and physical commitment along with the realization that the process doesn’t happen overnight. Keep yourself motivated by tracking your progress in a weight-loss journal and by engaging a supportive group of friends and family in your efforts.

Article Source: Healthy living AZ Central

Slacker’s Guide to Losing Weight Without Trying

1. Start Each Meal With a full Glass of Water

You’ll stay hydrated and feel fuller instantly, which can help you from overeating.

2. Make Simple Swaps

Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.

3. Have a Piece of Dark Chocolate for Dessert

Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.

4. Be Diligent About Portion Control

If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates (9 inches plate) to visually signal that your meal will satisfy, and put away leftovers so you’re not tempted to go back for seconds.

5. Move More

Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.

6. Don’t Drink Your Calories

It’s a common reason why you’re not seeing results—those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.

7. Don’t Go Hungry Too Long

A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.

8. Snack on High-Protein, High-Fiber Foods

When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.

9. Eat a Light, Early Dinner

Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.

10. Get More Sleep

Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for at least seven hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track

Article Source: shape.com

How to Get Rid of Lower Belly Fat

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”—is a predictor of heart disease,type 2 diabetes, insulin resistance, and some cancers. Fat can accumulate in your body due to many factors including leading a sedentary lifestyle and eating large amount of high fat and sugary foods. Genetics, age and structure of your body may determine the pattern of accumulation of fat in your body. The most usual and common cause of developing a lower belly pooch is the accumulation of belly fat. Let us discuss some measures, which help in getting rid of this problem.

Regular Exercise to Get Rid of Lower Belly Fat

When it comes to getting rid of lower belly rid, the importance of regular exercise cannot be overstressed. You should include regular exercise as part of your daily routine so that you start burning more calories during the day.

1. Interval Training. While exercising, it is recommended to alternate short bursts of increased activity with small periods of slow activity. For example, intersperse brief episodes of sprinting in between your walking sessions. According to researches, by including interval training in your exercise routine you will be able to burn more calories.

2. Cardio Exercises. Increase your time of cardio or aerobic exercises as doing cardio raises your heart rate and burns calories quickly. Aerobic exercises are known to cause overall fat loss and in the process you will lose your lower belly fat too.

3. Resisting Training. It is suggested by a study conducted in the year 2006 and published in the International Journal and Sport Nutrition and Exercise Metabolism that you get rid of abdominal fat more effectively by combining resistance training with cardiovascular or aerobic exercise in comparison to only doing cardiovascular exercises. Exercise machines, free weights or resistance bands can be used to do resistance training.

4. Lower Ab Exercises: There are certain exercises described below that focus especially on the lower belly region.

    • Roll Up. With your legs straight, lie on your back. Start by extending your arms and taking them behind your head to the maximum point of extension (this is the starting position). Inhale, move your arms towards the ceiling and roll your upper torso off the floor; when you are halfway up, exhale, roll forward and reach your toes. Inhale, reverse the movement; when you are halfway, exhale and return to the position from where you started.

 

    • Straight Leg Raise. Keeping your legs straight, lie on the floor with your toes pointing towards the wall and put your hands under your buttock (this is the starting position). Inhale and raise both the legs up to form a right angle. Exhale and with a slow movement lower your legs to just slightly above the floor (around 4 inches). Do 10 repetitions.

 

    • Hip Lift. Start by raising both your legs up at right angle and extending both your arms to your side. Inhale and pull your belly button towards the spine. While exhaling, lift your hips a couple of inches off the ground and roll them towards your belly. Inhale and lower your hips slowly. Do 10 repetitions.

 

    • Reverse Crunches. Start with lying on your back and knees curled at 90 degrees and arms on your sides. Contract your abs, lift your knees and curl them towards your chest while exhaling. While you inhale, lower your legs slowly and keep them on the ground.

 

    • Scissors. Lie down on your back and lift your head and shoulders slightly off the floor. Put your hands behind for support. Keeping your both legs extended, lift your right leg to make it perpendicular to your upper body; simultaneously your left leg should be raised by just a couple of inches off the floor. Swap leg positions quickly. Do alternate movements, without taking a pause. Do 6-8 repetitions (movement of both legs is counted as one repetition).

 

Proper Diet to Get Rid of Lower Belly Fat

  • Breakfast. Breakfast is the most important meal of the day and should never be skipped to lose weight. According to studies, if you eat your breakfast within an hour of your waking up, then your insulin levels remains steady and your LDL cholesterol remains low.
  • Whole Grains. Switch to whole grains. According to researches eating whole grains is associated with more belly fat loss than eating refined grains.
  • Lots of Water. Drink plenty of water throughout the day to speed up your metabolism and to flush out the toxins from your body.
  • Good Fats. Eat more good fats (monounsaturated and polyunsaturated fats) instead of trans fats and saturated fats. Eat more of avocados, soybeans, nuts, seeds and chocolate.
  • More Fiber. Increase your fiber intake as fiber helps in reducing the insulin levels, thereby boosting the removal of belly fat. Eat more of fresh fruits and vegetables.
  • Vitamin C. Take adequate amounts of Vitamin C as it helps in counteracting the spikes of cortisol that occur when you are under extreme stress. Moreover, it is also essential for producing carnitine, which is a compound used by the body to burn fat for energy. Eat more of orange, lime, lemon, kale, bell peppers and kiwi fruits.

More Measures to Get Rid of Lower Belly Fat

  • Get Enough Sleep. Getting a good night’s sleep for at least 7-8 hours is essential for getting rid of lower belly fat. Sleeping less is associated with the production of hormone ghrelin that cause food cravings and you end up eating more. Cortisol levels are also altered due to losing sleep leading to insulin sensitivity and accumulation of belly fat.
  • Find a Partner. Find a partner who is also trying to lose weight. This way there are less chances of your missing an exercise appointment and you will also stay motivated.
  • Limit Alcohol Intake. Limit your alcohol consumption. Drinking alcohol add up calories. Moreover, the liver is overworked to remove the toxins. Hence, think twice before grabbing a drink if you want to lose your lower belly fat.
  • Stay Motivated. Stay motivated by taking your measurements every two weeks. Accurate tracking of your progress will help you not only to stay motivated but also to keep your focus on the final goal.

 

Article Source: Med-Health.Net

DO’s And DO NOTs’ To Gain Lean Mass And Lose Body Fat!

WHAT TO DO AND WHAT TO DO NOT!

Most people will naturally migrate to their natural-healthy body weight by regular daily exercise following the DO’s and DO NOTS’ of this weight management lifestyle:

1. DO reduce carbohydrate calorie intake by 30-50%.

2. DO increase plant foods, vegetable and fruit intake by 25-33%.

3. DO replace fluid losses starting with 1-1.3 fluid ounces per kilogram or 0.5-0.7 fluid ounces liquid per pound body weight per day.

4. DO limit calorie intake later in the day; consume last meal 3 hours prior to bedtime. (This does not imply that calorie timing neglects total daily calorie intake.)

5. DO reduce excess fat calories from meat, dairy, or dairy byproducts.

6. DO prolong aerobic exercise or frequent short anaerobic exercise to increases the rate of weight loss daily.

7. DO restrict calorie weight-loss periods to 3 weeks length resulting in small gradual weight loss then include a reward of 3-7 days “Vacation” options to a menu plan that includes both no calorie-restriction and no calorie-excess controls.

8. DO limit weight loss rate to 0.5-1.0 pound weight loss each week.

9. DO consume a minimum 1,500 (+/- 300) calories per day during calorie restriction periods only.

10. DO limit fatty meats and processed food calories.

11. DO consume a variety of nutritionally balanced foods in calorie-restriction protocols.

12. DO set realistic weight loss goals that result in slow, moderate body mass change (avoid setting immediate unrealistic goals).

13. DO NOT adopt temporary dietary protocol apart from a permanent “Lifestyle” change.

14. DO NOT impose hunger severity initiating stages of starvation.

15. DO NOT allow rapid weight loss, which has been implicated in the fast weight regain in the off-season.

16. DO NOT take stimulants, steroids, or diuretics.

17. DO NOT diet with excess protein above 1.6 grams protein per kilogram ( > .75 grams/lb) body weight.

18. DO NOT diet with an excess intake of foods rich in saturated fat from dairy, animal, or poultry byproducts.

19. DO NOT consume excess amounts of packaged or fast foods.

20. DO NOT attempt a weight management lifestyle without require regular daily exercise.

21. DO NOT eat foods with processed Trans Fatty Acids (TFA) also called partially or completely hydrogenated vegetable fats; found in many packaged foods and processed baked goods.

22. DO NOT DRINK ALCOHOL: Alcoholic beverages supply high calories but few nutrients. These effects of alcohol alter judgment and can lead to dependency and a great many other serious health problems. Experimental evidence from several metabolic studies showed a suppression of lipid oxidation by alcohol and thus the enhancement of a positive fat balance. The non-oxidized fat is preferentially deposited in the abdominal area. The experimental metabolic evidence suggests that the consumption of moderate amounts of alcohol has to be accounted for in the energy-balance equation and may represent a risk factor for the development of a positive energy balance and thus weight gain. Higher levels of alcohol intake raise the risk for high blood pressure, stroke, heart disease, certain cancers, accidents, violence, suicides, birth defects, and overall mortality (deaths). Alcohol may increase the risk of liver cirrhosis, inflammation of the pancreas, or damage to the brain and heart. Heavy drinkers also are at risk of malnutrition because alcohol contains calories that may substitute for those in more nutritious foods. Alcohol neutralizes anabolic hormone affects in muscles following exercise.

23. DO NOT eat excess calories above calorie expenditures more than 1 meal per week.

24. DO NOT eat high amounts of carbohydrates except after intense workouts.

Article Source: Hammer Nutrition by William Misner Ph.D.

The Importance of Accountability to Achieve Your Fitness Goals

“Diet buddies are just two people who share a common goal and know they can count on each other to help them achieve that goal in whatever way it takes to do that,” says Shafran.

For some, that may mean working out together or getting together to cook or swap recipes a couple times a week. For others, it can mean taking turns babysitting so that each of you can get to the gym separately.

Another consideration is mutual availability. Both partners should agree up front on how much time and energy they have to devote to the partnership, and discuss what they need from each other during that time.

Also important: The primary mode of contact and support. If you’re constantly monitoring your email and need a buddy who’s always there when you send out that Instant Message S.O.S., be sure you pick a buddy who is as computer-accessible as you. If what you really need is face-to-face contact, pick a buddy who has a similar need — and the time to share.

Why is accountability important?

We all need accountability for ANY goals we want to achieve. Whether it be to lose weight, to not spend so much money, to quit smoking, to read 1 book a month, to not drink so much caffeine, (the list could go on and on). The bottom line is, we NEED accountability…we NEED each other to get what we want out of life. And the really cool thing is, by helping others with their accountability, they can help us with our accountability. And that is a win/win situation…with everyone getting the accountability that they need! Making for a much happier life…and let’s be honest, isn’t that what we all want? I know I do!

Why having an accountability partner is key!

Teaming up is more fun, and it may even help you shed more pounds. So let’s break this down on how accountability is important to specifically achieving fitness goals. For starters, the key is consistency. And without accountability, it’s hard to be consistent. Let me give you an example: Let’s say you are super psyched about working out. You set a goal for yourself that you are going to get up and go to the gym every Monday, Wednesday and Friday at 5am. You do it for 2 weeks straight and then your alarm doesn’t go off one morning, and you kinda liked sleeping in, so you decide you just don’t “like” getting up and working out that early in the morning anymore. So you don’t…and you don’t achieve the goal you set for yourself. You had no accountability, therefore, you didn’t have any one to push you towards your goal.

BUT let’s say you were meeting a friend at the gym every morning…then that changes things. If your alarm happened to not go off one morning…guess who is going to be calling you and giving you a hard time? That’s right…your friend, your accountability partner, that had to do the workout solo. And guess what else…you will make sure that alarm goes off the next time your supposed to workout and then you (and your accountability partner) are well on your way to achieving the goal you set for yourselves.

Now let’s apply this to Fitness Camp. Not only is your Coach getting out of bed early to help YOU achieve YOUR goals, but your fellow Campers (aka accountability partners) are getting out of bed and counting on you to be there. You all workout together as a team, each pushing each other to your individual goals, and counting on each other to achieve them. We all need accountability partners and depend on each other…so let’s make sure we are holding each other accountable so we ALL get what we set out to get.

The importance of self-accountability

Another factor that comes into play with accountability, is lack of SELF-accountability. Even though we all need each other to ultimately achieve our goals…we need to have self-accountability! When it comes to fitness goals, it takes A LOT of hard work, commitment and dedication to get to where you are going. Most people really start out with good intentions, but then they quit and come up with a million excuses to justify why they aren’t going to do it anymore. And we have found that the #1 reason they quit is because there are no real consequences for their inaction, for their lack of self-accountability.

You and your accountability partner, or partners, need to set CLEAR goals for yourselves and reward yourselves accordingly. If you reach your goal…treat yourself to something you’ve been wanting. But on the flip side, if you DON’T achieve your goal…or just plain “quit”, there needs to be a consequence for that as well. Just like at your job, if you have an assignment due by a certain date you are going to do it because if you DON’T you could possibly lose your job. Treat your fitness goals with the same sense of urgency. It may be hard and take time, but it will be well worth your efforts!

 

Source: http://victoryfitnesscamp.com/

  HCG DIET PLAN

 

In 1972, Dr. A.T.W. Simeons published his seminal work, “Pounds and Inches,” which laid the scientific foundation for today’s cutting edge HGC Diet plan. Dr. Simeons discovered that combining a small dose of HGC (human chorionic gonadotrophin), which is naturally produced during pregnancy with a Very Low Calorie Diet (VLCD) could produce very desirable results. Testimonials have shown that people who closely follow the HCG Diet Plan in conjunction with appropriate doses of HCG lose one to two pounds per day.

 

The HCG Diet Plan is designed to support the natural ability of hCG to help your body cleanse itself of excess abnormal fat. There are three kinds of body fat; the first two kinds, structural and reserve, promote healthy body processes. The third kind, abnormal, creates unsightly deposits that the body cannot utilize. Introducing small amounts of natural hCG, available as HCG Diet Shots or as sublingual drops HCG, allows your body to release and absorb this unhealthy build up. HCG Diet Shots can be administered in a clinic or given in the privacy of your own home.

Choosing the right HCG Diet Foods is a very important step on your path to weight loss. Your HCG Diet should aim to be composed of 25 percent carbohydrates, 35 percent healthy fats, and 40 percent proteins. With a focus on vegetables, fruits, lean proteins, healthy fats, and fibers, the carefully devised HCG Diet Plan will help you avoid hunger and feel more energized while on Very Low Calorie Diet (VLCD).

 

 

Note: The FDA states that there is no substantial evidence the HCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets

 

Gaining Muscle & Not Losing Weight

Building muscle mass may cause temporary weight gain, you may lose weight over the long-term. Before you make any changes to your exercise routine, consult your doctor.

The idea that muscle weighs more than fat is a common misconception. One pound of muscle weighs the same as 1 lb. of fat, but muscle and fat differ in volume. One pound of fat takes up more room in the body than 1 lb. of muscle. This does not necessarily mean you’ll gain weight when you build muscle mass. If you lose fat and develop lean muscle mass, the scale will likely go down.

Features

Muscle burns more calories than fat, which can help you lose weight. This is the reason that exercise programs recommend including strength training in your workouts. Spend at least three days a week participating in strength-building exercises. You may use resistance exercise machines, such as pull-up bars, leg presses, ab exercisers and bicep curlers. If you are new to weight training, use a small weight and large number of reps. As you advance, increase weight and decrease number of reps.

 

Body Fat Decrease

If you have gained muscle, your body composition may have improved, even if you did not lose weight. A pound of muscle may weigh the same as a pound of fat, but the muscle takes up less room in your body. In other words, if you build seven pounds of muscle during the same time you lose seven pounds of fat, your scale would not budge, but your measurements would decrease. Consider measuring your waist circumference or the circumference of other body parts to monitor your weight loss instead of relying on the scale. As your measurements decrease and you carry less fat, you decrease your chances of high blood pressure, high cholesterol, diabetes, heart disease and joint injuries.

 

Weight-Loss Reality

Weight loss requires you to create a calorie deficit between the number of calories you take into your body and the number of calories your body uses. If you do not create a calorie deficit, you will not lose weight. Gaining muscle mass does increase your body’s need for calories, but if this need does not exceed your intake, you cannot lose weight. Increase your weight-loss potential while gaining muscle by decreasing the number of calories you consume and increasing the number of calories you use with exercise.

 

Dietary Improvements

A reduced-calorie diet can help you lose weight without leaving you hungry, if you make the right dietary changes. The University of Michigan Health System reports that people who have lost weight successfully eat more snacks of high nutritional value and eat breakfast on a regular basis. When you increase the nutritional value of the foods you eat, you typically decrease your calorie consumption, while allowing yourself to eat more food. Focus on consuming a diet full of fiber, whole grains and lean protein to keep nutrient consumption high while keeping your fat and calorie consumption low.

Exercise Changes

Weight training builds muscle quickly but does not burn as many calories as cardiovascular exercise. Consider adding 30 minutes a day of cardio exercise into your weight-lifting schedule. The higher the intensity of the exercise, the more calories it burns. Common exercises that burn high amounts of calories include jumping rope, rollerblading, running, and active sports such as basketball and football.

 

Article originally posted by: Kimberly Wonderly, Demand Media