Eat it!

Developing smart eating habits is an important part of losing the weight and keeping it off. These don’t have to have to be dramatic changes especially if you’re just starting out.

Start substituting different foods in for your usual favourites. Switch your regular pasta for a whole wheat version and find a simple recipe for a great sauce.  Reach for the milk and honey instead of the cream and sugar for your coffee.  Read up on your favourite flavours and find out some of the health and weight loss benefits that they might have!

There are tonnes of great cookbooks, websites and weight loss programs available that focus on healthy recipes for weight loss. They often have the serving portions broken down by calories so you know how large each meal is and how much is appropriate to eat in a sitting. If cooking is a foreign experience for you, try a health focused cooking class. Bring some friends along and make a night out of it.

Another really simple tip to eating healthy is to bring your meals with you, even if it’s just a small container of granola at your desk or a piece of fruit that lives in your purse. When you start feeling those hunger pains you already have your healthy snack on hand.

Start bringing your lunch to work. Just make sure you give your lunches enough thought ahead of time or you’ll just end up buying something unhealthy on the go.  The trick is to make meals in bulk and keep them divided in containers in calorie appropriate portions in your fridge or cupboards. That way you can just grab and go in the mornings.

If you need some motivation to switch over to homemade healthy meals just do math and see how much money and how many calories you’ll be saving each month. Just think of the cute shoes you’ll be able to buy with your lunch time savings!

 

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Stretch it off? Run it off? Dance if off? How do you lose weight the best?

So it’s been a week and you’re still motivated to losing the weight and making healthy lifestyle decisions. The big question is how are you going to do this and not get bored doing it? How are you going to make being active a part of your lifestyle and not a chore that just helps with losing weight.

If the thought of going to the gym makes you uncomfortable then maybe the gym isn’t the right place for you right now. Find an exercise class/activity that looks like fun and ask if there is trial period or intro class that you can try before committing to it long term. If it’s not the right fit at least you can say you tried something, it didn’t work, but you still got a great work out in. Look for something that you’ve always wanted to try, karate or ballet, maybe? There are adult beginner classes for almost anything these days so it might be fun to revive an old childhood dream.

Go online and look at what’s close to home. Is there a yoga studio around the corner? Is there a neighbourhood boot camp running? If there is something happening close to home that works with your schedule it can’t hurt to give it a try. Classes are often scheduled to allow people time to get there right after work so it’s easy to fit into your regular weekly routine.

Get App happy – there are lots of free or affordable fitness and nutrition apps out there that can help you with your goals and have the convenience of being right at your finger tips. Food diaries on your phone are a great way of keeping track of what you’re eating, when you’re eating, if you took your supplement or multivitamin and how many calories you’re consuming a day.  Find an app that does all the math for you so you just have decide what’s good to eat.

Hit the books – We know it sounds like the opposite of getting exercise but there are useful training and weight loss tips you can read up on and practice at home by yourself. Finding a fun workout DVD is also a great thing to have in your work out arsenal. If you’re someone who needs to switch things up on a regular basis or you’ve missed your regular exercise activity (because – let’s face it – life happens and sometimes you just can’t go) put on a DVD and sweat it out at home.  It’s also handy to have with you if you travel frequently and the hotel gym facilities are less then desired.

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So you want to lose weight? Don’t we all!

The holiday season is over and now we’re all feeling a little guilty about how much we indulged during the holiday party circuit, especially since your pants are fitting a little more snuggly than they used to. So now you’ve made one of the most common New Year’s resolutions out there – you’re going to be healthy, get fit, lose the weight and maybe even run a marathon just to prove that this really is the year you’re going to follow through and make your weight loss goal. Well if you’re a stranger to eating right and regular exercise this can be an overwhelming resolution to keep, so we’re here to help you stay on the wagon all year long. That’s right, all year long – not all month long, not three months long, not six months long, ALL YEAR LONG. Remember, you want to lose the weight forever, not just send it on vacation for a couple of weeks.

For now think baby steps instead of giant leaps. Make your weight loss decisions realistic so that they fit with your regular routine. You can try to lose five pounds in a week but if you don’t have the hours (that’s right – multiple hours) to spend in an aerobic frenzy you’ll be setting yourself up for failure. You’ll end up feeling bad about not finishing what you set out to accomplish and end up quitting (again).  For now make really, really simple changes that are easy to stick to. Since we’re all creatures of habit and routine, make small adjustment to yours in the weight loss direction.  Add an alert in your schedule reminding you to drink a glass of water. If you love soft drinks switch to a low calorie or sugar free drink like an iced herbal tea, take a supplement that contains Glucomannan to help with weight loss and don’t feel bad about treating yourself once in awhile. We all love treats!

If it helps, think of the old story about the tortoise and hare.  Slow and steady wins the weight loss race.  Instead of saying “I am going to lose 20lbs by July” make your decision to be healthier overall. Instead say, “I’d like to look and feel fabulous by Christmas”.

The best thing to do if you’re serious about losing weight is to know where you’re starting from and what you’re starting with.  Get all the info, how much do you weigh? What are your measurements? What is a healthy, realistic weight for your body type and age? How many calories should I be eating a day? How often and for how long should I be exercising on a weekly basis? The next time you have a doctor’s appointment ask these questions and don’t be afraid of the answers. Sometimes a little shock therapy can be just thing to get you going.

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Is it true that eating a lot of meat substitutions (tofu, soy etc.) raise/effect estrogen levels & weight gain?

 Consumption of soy foods such as tofu is not associated with weight gain. In fact, many studies have found that vegetarian or plant-based diets, which include soy foods, are more effective for weight management. Soy does contain phytoestrogens, which are plant-based estrogen-like compounds that can exert weak estrogenic effects. Most research has found that soy foods do not raise estrogen levels in the body.

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Discover the benefits of exercise…they are more than you think.

In addition to weight control, consistent physical activity offers the following impressive benefits:

1. Improved Mood Even light exercise can boost your emotional wellbeing. Aerobic exercise stimulates the release of certain mood-elevating compounds called endorphins— “feel good” chemicals. These natural painkillers induce relaxation and relieve depression.

2. Reduced Risk of Heart Disease If you are overweight, you face a higher risk of cardiovascular disease. Exercise can help lower blood pressure and cholesterol, two major risk factors for heart disease. It also reduces stress, another contributing factor to heart disease, especially for women.

3. Increased Mental Acuity Memory loss can occur as a result of age, poor health, depression or medications. But unless there is irreversible brain damage, physical activity can invigorate and revitalize the mind. Aerobic exercise helps move blood and oxygen to all the body’s organs, including the brain.

4. Reduced risk of diabetes Excess weight increases the risk of type 2 diabetes. Physically active people are less likely to develop this condition, and those who have type 2 diabetes can reduce their blood sugar and their need for medication with more physical activity. Exercise increases the body’s ability to use sugar for energy and thereby decreases the need for insulin.

5. Pain Relief When you exercise, your body generates pain-killing endorphins. Moderate exercise also triggers the release of natural cortisone, which helps relieve the pain of osteoarthritis. Overweight people are more susceptible to osteoarthritis. Strength training, in particular, can decrease arthritis pain and keep your body limber and flexible.

6. Increased Bone Density Osteoporosis is a debilitating bone condition responsible for chronic pain, spine problems and bone fractures for millions of people, most of them women. Bone loss is preventable and, to some extent, reversible. Resistance exercises, those that stress the bones, can help improve bone density and prevent bone loss with aging.

7. Longevity Obese people face a higher rate of mortality. Exercise may help reduce that risk. Studies of post-menopausal women have found that, in general, the more frequent and intense their physical activity, the lower their risk of death from all causes.

8. Increased Strength Regular resistance training exercises can significantly increase your strength. This has even been demonstrated even among in those over age 80.

9. Improved Quality of Sleep Lack of sleep is a common concern especially for women and it can have far-reaching effects on our health, increasing the risk for heart disease, depression and even some forms of cancer. Regular exercise has been shown to improve sleep quality.

10. Improved Energy Level Believe it or not, regular exercise can actually make you feel more energized and give you the vim and vigour to lead an active life.

Discover Why Exercise to Lose Weight is So Important.

 

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