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Be Great in 2008Archive for best way to lose weight
What is a serving size?
Breaking away from the “bigger is better” mentality will help to whittle away the waistline and help to promote a healthier lifestyle. Compared with serving sizes of decades ago, serving sizes of today are greatly larger, upwards of 25%. With this being the case, it is no wonder we as a society we are plagued with an onset of diet related diseases and complications. From heart related issues to diabetes how and what we eat is effecting our lifestyles more and more.
Understanding what a serving size is and adopting the practice of portion control is the best way to lose weight. Once a grasp of what a portion size is equivalent to, one can then begin the discipline of control to lose weight.
Making the switch from a larger plate to a smaller one will help in avoiding the temptation to overfill our tummies with extra calories. Also taking the time to measure out food portions for a week or two will help to visualize a serving size.
Using your hand as a guide, a serving of meat or fish is about the size of your palm, minus the fingers. The size of your thumb to the first joint is equivalent to a serving of cheese. If you are hungry and get the urge to snack, remember that a serving size is a handful, not a bagful.
A handy helper when figuring out serving sizes is the nutrition labels on the packages. Measuring out servings and placing in individual plastic bags is the best way to lose weight. Some products even come with a handy serving gauge built in on the sides of the packaging to help reduce the likelihood of overindulging.
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Free Weights
A necessary complement to any diet followed by those trying to lose weight is the addition of a free weight regiment. While often overlooked, a free weight routine will help your body build more lean muscle mass thus increasing the body’s ability to burn more calories and fat.
While people may fear that pumping iron will make them bulk up, the truth is that lifting weight will help give definition and tone to muscles. Lifting weight also is beneficial as it increases bone density and strength. An increase in stamina and power are also benefits of lifting weight.
Incorporating a routine that involves all muscle groups is the best way to lose weight.
Contrary to popular belief, it is not necessary to lift a large amount of weight. Using a lighter weight with more repetitions is the best way to add tone and definition without the bulk, whereas doing few repetitions with a heavier weight will add bulk.
If you are new to using free weights, it is important to seek the guidance of someone experienced with using free weights. Proper form and equipment is necessary to avoid injury and harm. Additionally for those lifting a large amount of weight, it is important to have a spotter present to assist in the exercise.
Different from using weight machines, free weights offer a greater range of motion and resistance to the person doing the exercise. This is an added benefit when it comes to targeting specific areas and muscle groups.
Adding a strength training routine to your current exercise program does not have to be expensive. Free weights are often inexpensive and are easily stored. Using items around the house is a creative way to come up with free weights. Jugs of water or canned goods can be used as free weights for those who want to lose weight.
Keywords: Free weights, Strength training, lose weight, best way to lose weight
Milk…Does a Body Good
Everyone is sporting them these days, from Martha Stewart to Laila Ali, the milk mustache is the latest fashion statement to hit the town. Recent popularity in drinking milk has sprouted from research results suggesting that calcium, a plentiful mineral found in milk, may increase fat burning in cells and thus increase results for those people who want to lose weight.
Research shows that fat burning in cells is a direct correlation with the levels of calcium in cells. The higher the level of calcium in a cell, the greater the fat burning that occurs. While dairy products with calcium are an effective way to lose weight, the best way to lose weight is to monitor your diet and exercise regularly.
When choosing dairy products, it is important to stick with low-fat dairy products, as high fat products can lead to weight gain. Examine what constitutes the dairy in your diet now; obviously skim or fat free milk is better for you than whole milk. If you are currently drinking whole milk gradually work your way down to milk with a lower fat content. Low Fat yogurt, when mixed with fruit makes a great meal. Substituting yogurt for calorie rich dairy products like sour cream is also a great way to lose weight.
Besides the slimming effects calcium has on your waistline, calcium is also a vital mineral for maintaining strong, hard and healthy bones and teeth. Daily calcium supplements may help lower the risk of osteoporosis in aging women. While many women take calcium supplements later in life, it is important to be proactive in the fight against brittle bones. Making sure to get enough calcium as a child and teenager is the best proactive stance against osteoporosis later in life.
Milk…Does a Body Good
Everyone is sporting them these days, from Martha Stewart to Laila Ali, the milk mustache is the latest fashion statement to hit the town. Recent popularity in drinking milk has sprouted from research results suggesting that calcium, a plentiful mineral found in milk, may increase fat burning in cells and thus increase results for those people who want to lose weight.
Research shows that fat burning in cells is a direct correlation with the levels of calcium in cells. The higher the level of calcium in a cell, the greater the fat burning that occurs. While dairy products with calcium are an effective way to lose weight, the best way to lose weight is to monitor your diet and exercise regularly.
When choosing dairy products, it is important to stick with low-fat dairy products, as high fat products can lead to weight gain. Examine what constitutes the dairy in your diet now; obviously skim or fat free milk is better for you than whole milk. If you are currently drinking whole milk gradually work your way down to milk with a lower fat content. Low Fat yogurt, when mixed with fruit makes a great meal. Substituting yogurt for calorie rich dairy products like sour cream is also a great way to lose weight.
Besides the slimming effects calcium has on your waistline, calcium is also a vital mineral for maintaining strong, hard and healthy bones and teeth. Daily calcium supplements may help lower the risk of osteoporosis in aging women. While many women take calcium supplements later in life, it is important to be proactive in the fight against brittle bones. Making sure to get enough calcium as a child and teenager is the best proactive stance against osteoporosis later in life.
Achieving a Positive Body Image
Take a moment to close your eyes and visualize yourself. Is what you see an image that conjures up positive or negative feelings? Body image equates to our perception of how we physically see ourselves, and how we feel about ourselves. Yes we all have imperfections, but let’s face it that is what makes us unique, what make us who we are.
When we own a positive body image, we are comfortable with who we are, how we look and how we feel. A positive body image is one that appreciates the body for what it is and accepts the fact that very little can be done to change certain factors. Unfortunately, negative body images stem from unrealistic illusions that are obsessed over.
Since many feelings of a negative body image are based on weight, the decision to lose weight is a great way to begin the process of turning the negative into a positive. Starting an exercise regime that consists of weight training as well as cardio based activities is the best way to lose weight . Eating a healthy diet that is well balanced and low in sugar and processed foods is the second part of the equation to lose weight.
While we cannot all look like the airbrushed models on magazine covers, we can certainly feel good about who we are and make healthy decisions.
Yoga for Weight Loss
Increasing in popularity in Western cultures, the practice of asana, or yoga, as it is more popularly known, is a series of movements that are done in sequences that maximize the flow of oxygen and blood through the body. Focusing on the mind, spirit and body in union, yoga provides numerous health benefits.
Originating over 5,000 years ago this Hindu philosophy is a great way to lose weight. Involving the body as a whole, those who practice yoga achieve multiple benefits of which include strength, flexibility, and confidence.
Based o n a sequence of poses, yoga is also the best way to lose weight because those who practice yoga have achieve better breathing, posture, and muscle tone. Building muscle tone is a necessary component for fat burning.
The practice of yoga is an individual experience. Unlike other activities, which are based on competition, yoga is a personal journey that focuses on physical, mental and spiritual growth of each individual. It has been said about yoga that the physical achievements lead to spiritual discovery.
Since yoga is a personal experience, no matter what the level of fitness an individual is at, everyone can participate. Starting off slow and building up to a challenging practice is the best way to practice. Often times however, the intensity of a yoga regime is not enough to raise your heart rate to a level of aerobic exercise. In this instance it is recommended that it be practiced in conjunction with a running or walking routine.
Due to the gentle nature of yoga, many pregnant women are able to participate in yoga during pregnancy, and find it a great way to lose weight fast after birth.
Healthy Fall Foods
If you are like me then you know that there is nothing better than fresh produce from your backyard garden (or farmers market). While your garden may have closed up shop for the winter, it doesn’t mean that your fresh food options have closed too. We all know the best way to lose weight is to exercise and eat healthy. Keeping healthy eating in mind, fall introduces many fresh fruits and vegetables that are packed with delicious flavor and nutrition whose season peaks when the air turns colder. While there are many delicious options 5 favorites are as follows:
Cranberries:
Fresh cranberries are one of nature’s most powerful combatants against disease. Did you know that there is five times more antioxidant fighting power in cranberries that in a serving of broccoli? This attribute helps cranberries to fight against urinary tract infections and kidney stones. Cranberries have also been noted to have the ability to help fight cancer, and raise levels of HDL in the blood.
A half cup serving of cranberries contains only 23 calories and is an excellent source of vitamins C, K and dietary fiber.
Oranges:
A perfect transportable snack as well as a tasty addition too many recipes, oranges provide high doses of vitamin C. This attribute helps in warding off colds, which so many are prone to in the winter time.
Grapes:
Due to their high content in tannin, grapes are an excellent virus fighter. Grapes may also fight against cancer due to their high levels of caffeic acid, which is a great cancer fighter. A personal favorite treat of mine is frozen grapes. This little treat helps me to keep to my goal to lose weight.
Pomegranates:
Containing only 105 calories per serving, this tasty fruit native to the Middle East is a great fighter against the buildup of plaque in the arteries. Pomegranates also promote good prostrate health and are a great source of potassium.
Permissions:
This fruit is loaded with iron and vitamin C and provides a creamy and smooth texture. Permissions can be identifies with their reddish-orange colored skin and sweet-tangy flavor.
