The Fab Five Must Haves for Losing Weight

 

The Fab Five Must Haves for Losing Weight:

 

Diet: Eating a healthy and nutritious diet is the most important factor to lose weight. We all have a daily nutritional requirement and anything extra gets stored as fat. Diets are highly individual, but all diets should provide sufficient food throughout the day, plenty of options to choose from and should be balanced in providing nutrients. Your diet shouldn’t be some random plan that you saw online or heard your neighbor talking about, but it should be a plan made according to your current diet, routine, and habits. If you dislike raw veggies and work at a job that doesn’t allow you to snack throughout the day, a diet that requires eating veggies every two hours is just not going to be successful.

 

Exercise: It is difficult to get maximum weight loss results without a workout. Yes, you could probably control your diet and calories, but it takes longer to lose weight, and what do you think is under those layers of fat? When you exercise you build muscle, which creates a tone fit body underneath. When the fat goes, the muscle shows. Without it, you will probably get SSS – Saggy Skin Syndrome. Diet helps you lose the weight, but exercise gets you into shape. Exercise burns calories, burns fat, increases your metabolic rate and flexibility, and helps to increase your endurance.

 

Motivation: Diet and exercise are the most important but being motivated is an absolute requirement. If you are used to eating whatever you want, once you start restricting your choices, cravings and feelings of deprivation set it. Motivation is what gets you through. Motivation is also highly individual. What motivates me may not make sense to you, so it’s gut check time to figure out what’s going to be your motivation. Only you can decide.

 

Stress: Stress wreaks havoc on the mind and the body. And for many people, eating and stress go hand in hand. There are those who eat when they are stressed, and on the flip side, those who can’t eat because they are so stressed. Both are bad. The first step to reducing stress is to recognize it and accept it. Then take steps to minimize it… this can be as simple as taking a few deep breaths or getting up from your desk and walking outside for a few minutes. Or it might require something more involved like a day at the spa or a yoga class.

 

Sleep: Sleep is essential for weight loss. The body needs to recover and reboot. Crazy sleep patterns will decrease the efficiency and recovery time for the body. Sleep also regulates the hormones that stimulate appetite and control hunger, so even the best diet and exercise plan can get derailed if you don’t get enough sleep.

Free Weights v.s. Machines

A friend of mine recently asked me what type of workout I do. I change my workouts often, but currently I take a spinning class three times a week, I do a leg work out two times a week, and I split my upper body into two days. But one thing remains consistent no matter what kind of mix and match exercise routine I am doing. I try to stay off of the machines, and here is why:

  1. Machines control your range of motion.
    Sounds like a good thing, right? Not really. Machines often eliminate a lot of work on your part. This is great for beginners, but once you’re past the rookie stage, it is much more effective to be in control of your movement and range of motion.
  2. Many machines put you in a seated position.
    Whenever possible, a standing position is better. Standing while working with weights, pulleys, or bands loads your skeleton (good for bone health), requires you to engage your core muscles, and challenges your balance. It’s like a three for one.
  3. Many machines may isolate only one muscle group.
    Our muscles rarely work in isolation. Although there’s nothing wrong with supplementing a good workout with exercises that isolate a muscle group. But exercises likes squats, lunges, and assisted pull-ups involve several joints which develops more muscle mass (muscle burns calories all day long), improves core strength, and shortens workout time.
Of course there will always be circumstances where a machine will come in handy, and some days you may want the assistance of a machine or look forward to sitting down through parts of your workout, but if you have a choice between a machine and free weights or body weight exercises, try to go with the weights.

Food Labels – How To Keep Your Facts Straight

Get the Facts on Food Labels

There is a lot of press right now about food labeling and advertising. It can be overwhelming and confusing, to say the least. But, if you want to eat healthier it is critical to become a smart shopper by reading food labels to find out more about the foods you eat. The Nutrition Facts panel found on most food labels will help you:

1. Start with the Serving Size

• Look  for both the serving size (the amount for one serving), and the number of servings in the package.

• Remember to check your portion size to the serving size listed on the label. If the label serving size is one cup, and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

2. Check Out the Total Calories and Fat

Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight!

3. Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5% DV means 5% of the amount of fat that a person consuming 2,000 calories a day would eat.

• Remember: percent DV are for the entire day — not just for one meal or snack.

• You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100% DV.

4. The High and Low of Daily Values

• 5 percent or less is low — try to aim low in total fat, saturated fat, cholesterol, and sodium

• 20 percent or more is high — try to aim high in vitamins, minerals and fiber

5. Check the Ingredient List and then check it again

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. Effective January 2006,manufacturers are required to clearly state if food products contain any ingredients that contain protein derived from the eight major allergenic foods. These foods are milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.

6. What Health Claims on Food Labels Really Mean

FDA has strict guidelines on how certain food label terms can be used. Some of the most common claims seen on food packages:

• Low calorie — Less than 40 calories per serving.

• Low cholesterol — Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving.

• Reduced — 25% less of the specified nutrient or calories than the usual product.

• Good source of — Provides at least 10% of the DV of a particular vitamin or nutrient per serving.

• Calorie free — Less than 5 calories per serving.

• Fat free / sugar free — Less than 1/2 gram of fat or sugar per serving.

• Low sodium — Less than 140 mg of sodium per serving.

• High in — Provides 20% or more of the Daily Value of a specified nutrient per serving.

• High fiber — 5 or more grams of fiber per serving.

New food labels may be arriving soon. Here are two links that describe the new and improved labels.

http://berkeley.news21.com/foodlabel/

http://well.blogs.nytimes.com/2011/07/28/designing-a-better-food-label/

Non-Negotiables

I started thinking about the many classes and events that we have enrolled the kids in over the past five years. Swimming lessons, tennis lessons, karate, gymnastics, soccer, t-ball, animal camp, kids’ dash, Spanish camp, and choir.

Some of the classes were great from the start and continued to be fun for the duration of the class schedule. Some of the classes started out horrible. During my daughter’s first swim class she cried the ENTIRE 30 minutes. The next class she only cried for about the first 10 minutes, and by the third class she couldn’t wait to get in the pool. Some classes started out great but went downhill after that. And finally, some classes they complained about the entire drive there, but when they got into the class they had a blast each and every time.

One common thread among these classes is that the kids were never allowed to quit going – no matter how much they complained. A life lesson to instill responsibility and commitment. This is one of those non-negotiables that my husband and I have created for our kids – no quitting.

Every parent has their own non-negotiables for their kids and family. You know, those “rules” or ideas about behavior that you will not budge on…ever.

So, now to my point. As we hold our kids to certain standards like not quitting, we should also hold ourselves to the same kinds of standards, especially when it comes to health and wellness.

When you start a new health and fitness regimen, you are sure to experience what my kids experienced in their different classes.

Some parts of your new routine will start out great and stay great. Those parts are easy to stick with.

Some things will start out great and then go downhill after the newness and motivation wears off. These things may or may not continue to be a part of your routine. If an activity becomes so dreadful that it causes you to skip your workout all together, then get rid of it. If it is just something that is not as “fun” or easy as something else, stick with it.

Other activities will be horrible at the start. These are the activities that you want to be sure and stick with for at least a month, as they may turn into your favorite. After my first spinning class, I thought I was going to vomit, but I kept going back to give it a fair chance. Now I go three times a week, and I would love to be a spinning instructor.

Lastly, you may complain (or make excuses) before you exercise, or feel like complaining because you feel a little deprived in your menu selections; however, if you hold yourself to a non-negotiable standard and go exercise and eat healthy, you will feel fantastic each and every time!

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