13 Weight Loss Resolutions You Shouldn’t Make


Diet and Nutrition

Diet and Nutrition (Photo credit: fantasyhealthball)

13 Weight Loss Resolutions You Shouldn’t Make

      Reblogged From:Yahoo Health                                                                                                                                                                                                                                                                       Get this: 30% of all New Year’s resolutions are broken before February, according to a poll by the time management firm Franklin Covey. “People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic,” says Toby Amidor, a registered dietitian based in New York City. “When people feel as though they’ve failed, they tend to throw in the towel for good instead of giving their resolution another shot.” Here, four of the nation’s top diet experts reveal common weight loss resolutions that almost always backfire.

“I want to lose 20 pounds”

“Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution,” says Amidor.

Revised resolution: Lose 1 pound per week
“Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals,” suggests Amidor. “For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You’ll be surprised how small tweaks can result in major change.”

5 Reasons New Year’s Resolutions Fail

“I’m going to try the ________ diet”

Fill in the blank with any fad diet and you’re doomed for failure. A typical diet-of-the-moment requires cutting out one or more major food groups, like fruits, grains, or meats. That’s simply unhealthy and can also prove overwhelming, says Amidor.

Revised resolution: Eat lean protein and veggies at every meal
A well-balanced and properly portioned eating plan that includes a variety of produce and lean meats (and the occasional sweet treat!) will always be the ticket to long-term weight loss, Amidor says.

“I’m going to stop eating at restaurants”

Nixing a night out with friends for the sake of your diet is no way to live, says Amidor. You’ll only wind up frustrated and will be more likely to fall off the wagon.

Revised resolution: Order smarter at restaurants
“Before dining out, have 10 almonds or an apple so you don’t arrive ravenous, and then start with a small salad,” suggests Amidor. In a 2004 study published in theJournal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. “Choose a light appetizer as your entree and have the bread basket removed,” says Amidor.

TIME Magazine’s Top 10 Commonly Broken New Years Resolutions

“I’m going to eat 900 calories a day until I lose the weight”

Sure, severely restricting your calorie intake will spur weight loss, but you’ll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). “This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight,” says Amidor.

Revised resolution: Develop a healthy eating plan with an RD
If you’re unsure how to lose weight the healthy way, consider making an appointment with a dietitian. “Many RDs now take insurance, so don’t be afraid to ask if yours is accepted,” says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.

“I’m going on a juice cleanse”

After a holiday binge, a detox may seem like a good idea, “but an all-or-nothing approach to weight loss will ultimately fail,” says Lisa DeFazio,RD, a celebrity nutritionist based in Los Angeles.

Revised resolution: Do a mini-cleanse
Jumpstart your weight loss plan with a two-day, 1,200-calorie juice cleanse instead. “Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables, and a lean protein like chicken or fish,” suggests DeFazio.

“I’m going vegetarian”

Losing weight requires burning more calories than you consume, but eliminating meat from your diet won’t necessarily cut your calorie intake. “Newbie vegetarians sometimes gain weight because they are unaware of the hidden calories in vegetarian go-tos like cheese and pasta,” warns DeFazio.

Revised resolution: Reduce your meat intake
“Lean animal proteins should take up no more than a quarter of your plate at each meal,” says DeFazio. Fill the rest of your dish with whole grains, fruits, and vegetables to fuel weight loss. You could also try swapping some of your meat with vegetarian protein sources.

“I’m going to weigh myself every morning”

“Daily weigh-ins are not an accurate gauge of progress,” says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet. Water retention and hormones can mean as much as a two-pound swing in as little as a day. Plus, if your weight-loss plan involves strength training (and it should!), you may even gain weight from increased muscle weight while still losing fat and inches.

Revised resolution: Measure weight loss in inches, not pounds When you feel your pants getting looser as the weeks go by, you’ll know you’re slimming down, says Zuckerbrot.

“I’m quitting junk food”

“Cutting out indulgences may initially help you lose weight, but over time it will make you feel deprived and ultimately lead to bingeing,” warns Zuckerbrot.

Revised resolution: Follow the 80/20 rule
Many weight loss experts recommend making 80% of the calories you consume healthy, and saving the remaining 20% for what may otherwise be considered diet no-nos.

“I’m going to cut calories by skipping breakfast”

Research shows that foregoing a morning meal will put you on the fast track to weight gain, not loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.

Revised resolution: Eat a protein-packed breakfast every morning
Eating a filling breakfast lessens the chances of bingeing on junk later in the day, says Zuckerbrot. “Pair lean proteins with high fiber, complex carbs—think a veggie omelet with a slice of whole-wheat toast or Greek yogurt with fruit and a tablespoon of nuts—to keep hunger at bay and ward off craving all day long.”

“I won’t eat after 9 pm”

“There is no rule of thumb on what time to stop eating,” says Zuckerbrot. “The body stores any calories that aren’t used for energy regardless of the time those calories are eaten.”

Revised resolution: Sleep at least 7 hours a night
People who skimp on sleep are more susceptible to weight gain, according to a University of Pennsylvania study published in the journal Sleep. Researchers believe that sleep-deprived people tend to consume more calories daily than those who get a full night’s rest.

“I’m going to get more exercise”

“This resolution isn’t specific enough to be successful,” says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.

Revised resolution: Commit to a set number of weekly workouts
Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.

“I’m going to do yoga four times a week”

While yoga is a valuable part of any fitness routine, it probably won’t help you lose much weight. “A typical hour-long session only burns about 200 calories,” notes White.

Revised resolution: Try a variety of workouts
In addition to yoga, include a variety of heart-pumping workouts like walking, weightlifting, cycling, or Zumba in your fitness program to accelerate weight loss, suggests White.

“I’m going to the gym for two hours every day”

Working out two hours a day is not only boring, but it can also cause injury in newbies who aren’t used to being physically active, warns White.

Revised resolution: Do efficient workouts
Trade in long sweat sessions for high intensity, 30-minute interval workouts—you won’t burn out as quickly and you’ll actually torch more calories than doing long, drawn-out workouts,” says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.

Happy Holiday’s


English: Two New Year's Resolutions postcards

English: Two New Year’s Resolutions postcards (Photo credit: Wikipedia)

Well just wanted to give a little shout out to ALL my follower’s,  A Big Thank You to you all! I hope everyone had a great Holiday. Now that we’ve all gotten though Thanks Giving,and Christmas,or which ever Holidays you celebrate. Now it’s time to think about  the year ahead,for some maybe a fresh start,a new beginning,or maybe just something you would like to change about yourself,or your lifestyle,a bad habit you would like to break ect…. That’s right it’s time to make those New Year Resolutions! But think carefully before choosing and remember if you make a  New Years Resolution set realistic goals, be consistent ,persistent,stay focused and visualize yourself reaching those goals…   Well good luck and have a Great New Year! Oh don’t forget to check out my next post 13 weight loss resolutions you shouldn’t make..

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Protein Before Bed


Protein in Egg Whites

Protein Before Bed                                                                                                                                                                                                                                                                        Repost From:                                                                                    Caloriesperhour                                                                                                                                                                                                                                                                                                                                                                                                                                                                    Eating right before bed has always been a no-no when it comes to losing weight.  All those carbohydrates ingested are quickly converted to sugar and your body‘s response is to flood your bloodstream with insulin in an attempt to lower your blood sugar levels. Where do the sugars go?  You guessed it, right to your thighs in the form of fat

But, not all foods right before bed are necessarily bad for you. In fact,  If you don’t put protein into your body before you go to bed, your body will run out of protein about 2 am. Once your body digests all of its available protein, your body thinks it is starving itself. To protect you, your body shuts down and starts storing fat cells. The sugar in your blood still needs protein to keep you going, so it starts consuming the only protein source available, your own muscle mass. Basically, you are storing fat and eating muscle.

By drinking a high protein smoothie just before you go to bed, the added protein will support muscle growth for up to 4 to 5 hours. Now the process is reversed for most of your sleep time. Rather than storing fat and eating muscle, the protein allows your body to burn the fat at its normal rate while building muscle.

By eating protein right before bed, you will get a better night sleep and wake up more alert and less hungry in the morning.                                                                                                                                                                                                                                                                                  Coconut Almond Protein Smoothie Recipe
1 cup unsweetened coconut milk
1/2 cup (8 oz) raw pasteurized egg whites
2 tablespoons almond butter
5 ice cubes

Blend for 1 min and serve just before bed..

Dancing Truck Driver Loses Over 100 Pounds


                                                                                                   Dancing Truck Driver Loses Over 100 Pounds

Truck driver loses 100 pounds with Zumba (John Drury)

 

Reblogged:From Yahoo.com

Dancing Truck Driver Loses Over 100 Pounds.Meet Big John Drury, a 43-year-old truck driver who has lost over 100 pounds through dancing. In 2011, the 400 lb Big John found himself having health problems after years of hard 70-hour work weeks driving trucks and eating greasy fast food on the road. But then, John discovered Zumba and eating right. Now he’s a svelte 290 lbs, and teaches his own weight loss dance classes! Check him out… http://screen.yahoo.com/dancing-truck-driver-loses-over-224015505.html 

 

Eating Well and Getting Fit


Reblogged:from merckengage.com                                                                                                                                                                                                             If you’re struggling to find a healthy eating plan that works for you.Or your looking for an exercise plan that you can devote yourself to. This website can help you do just that. They will help you put together an eating plan that fits you’r needs based on things you like.Think about it, if you don’t like the foods in your plan chances are your not going to stick with it very long.So it’s very Important that you think carefully when putting together you’re personal eating plan.Choosing differant food combinations that you will want to eat, and even enjoy. They can also help you with an exercise program based on the activities you like. Exercise is just as Important by that I mean you have to enjoy it or you’re not going to want to do it. There are lots of ways to get exercise so think about different activities you like to do when putting together your exercise program.MerckEngage has a lot of great resources For more Info visit http://www.merckengage.com

                                                                             Eating Well

Your personal Meal Planning tool is waiting. Get great-tasting recipe ideas for breakfast, lunch, dinner, and snacks—all based on your preferences.

The Meal Planning tool can help you create a customized healthy eating plan based on your health goals, the types of foods you like, and any dietary requirements you may have.

                                                                      Getting Fit

Physical activity may be one of the healthiest things you can do for yourself at any age, and having an activity plan is an important step in becoming more active.

In this Getting Fit section you’ll find plenty of information and motivation. You also can create an activity plan and find lots of activities to try.

The Activity Planning tool will help you create a customized plan based on your goals, the types of activities you like, and the time you have to be active each week.

Thanksgiving Calories: How Much Exercise It Takes To Burn Off That Feast


 Reblogged:from Huffington Post                                                                                                      Thanksgiving Calories:How Much Exercise It Takes To Burn Off That Feast

Turkey with gravy, stuffing, buttery mashed potatoes, pecan pie with vanilla ice cream — if you’re not careful, your Thanksgiving favorites can mean trouble for your waistline.

In fact, the average Thanksgiving mealclocks in around 3,000 calories, more than the Thanksgiving Caloriesestimated 1,600 to 2,400 that women need and 2,000 to 3,000 that men need in an entire day, according to the Dietary Guidelines for Americans.

Yes, Thanksgiving is a once-a-year celebration; we trust you’re not stuffing yourself with green bean casserole on a regular basis. But we also know that the average person gains about a pound during the holiday season — and doesn’t lose it over the course of the rest of the year.

There are a couple of things you can do to combat the holiday-season bulge. Keep portion sizes in check (this handy visual guide can help) and try some healthy Thanksgiving substitutions, like eating white turkey meat instead of dark, or pumpkin pie instead of pecan, suggests the American Council on Exercise. Stick to your regular exercise routine as much as possible during these hectic holiday weeks, or maybe even try signing up for a local Turkey Trot to make sure you fit in some exercise on the busy day.

In the meantime, let’s put that 3,000 number in perspective: In the slide show below, you’ll find 12 ways a 150-pound person could burn off that Thanksgiving feast, like 13 hours of walking or 17 of yoga. Keep in mind your personal calorie burn will vary with intensity, body composition and weight — and please don’t try these at home!

I Lost Weight: Holly White Committed To Nutritious Eating And Lost 100 Pounds


  Reblogged:from Huffington Post                                                                                                                                             Name: Holly White                                                                                                            Age: 25                                                                                                                                    Height: 5’4″                                                                                                                         Before Weight: 275 poundsI Lost Weight Holly White

How I Gained it: When I was in college, I started eating out a lot at lunch, mostly at fast food restaurants because it was easy to grab a burger between classes. The habit of eating burgers and fries every day stuck with me even after college was over; I continued to eat unhealthy meals when I started working, as well. I would get fast food three to four times a week. I wasn’t eating enough fruits and veggies at the time, either. I would always go for the quick snacks like chips and candy, I didn’t control my portion sizes and I didn’t get enough exercise in my daily routine.

Breaking Point: I couldn’t stand having my picture taken because of the way I looked in photographs. I also got tired of going to the store and seeing all of the really cute outfits that I loved but couldn’t wear. It just really hit me one day that unless I made up my mind to do something about my weight, things would never change.

How I Lost It: I started Weight Watchers again (a few years before, I had actually lost about 30 pounds on the program, but I didn’t stick with it), and I started exercising every day. Exercising is definitely not the easiest or most fun thing when you first get started, but I knew it was something I needed to do in order to lose weight and get healthy. I started off by walking about 25 to 30 minutes each afternoon for about a week or so. Then, I just started working my time up and switching off between the treadmill and bicycle. I would walk outside sometimes, if the weather permitted. Once the weight started coming off, I was more motivated to exercise and continue losing. Now I walk, jog or bicycle around three to four miles every afternoon and I really enjoy it. I just don’t feel right if I don’t do some type of exercise now!

I also make healthier food choices; instead of eating a 100-calorie chocolate snack (even though it may only be a couple of WW points), I go for lots of fruit and veggies because they’re a lot better for me in the long run. I have become addicted to peaches and watermelon!

I think being older and more mature helped me to realize that my weight was very unhealthy and that I needed to do something about it now, not put it off until later. Everyone at work and my family was very supportive and really encouraged me the entire time, which I think is a really important thing. When someone is trying to lose weight, hearing the occasional “How much have you lost now?” or “You’re doing great, keep it up!” is really motivating and helps keep you going even on those rough days!

I definitely feel better about myself, both mentally and physically. And I can wear some of those cute outfits now!

After Weight: 173 pounds

Fabio’s Pasta and Bean Soup


Reblogged:from Shine                                                                                                                                         Fabio’s Pasta and Bean Soup                                                                                                                                                                                                                    Nothing is better for families on a budget than the classic Pasta E Fagioli, Fabio’s super simple and delicious one pot soup with pasta and beans. It’s so flavorful, you’ll forget that it’s VEGETARIAN!

Tips:

  • Beans 101- High in protein and virtually fat-free, these delicious pods are versatile and packed with nutrients. The secret to cooking dry beans without soaking them overnight? Choose smaller beans.
  • Find the Perfect Pasta for Your soups, Soup is a great place to use up spare pasta: break up large noodles, or just add small shapes. Don’t add it until the last few minutes of cooking, and keep pasta on the side when storing soup for later use.
  • Cast-Iron CookwareThe Perfect Soup Pot. Cast-iron is able to maintain and withstand very high temperatures, so pots and pans are able to go from stove top to oven with no hassle. Their heavy weight distributes heat evenly, ensuring perfectly cooked dishes.

 

Ingredients:

3 tbsp. extra virgin olive oil

2 carrots, diced

1 onion, diced

2 celery stalks with leaves, diced

1 fennel bulb

3 bay leaves, dried

6 sprigs thyme

¾ lb. Borlotti beans

pinch sea salt

4 garlic cloves – grated

2-3 quarts chicken or vegetable stock

28 oz. can diced tomatoes

pinch sea salt

pinch fresh ground black pepper

extra virgin olive oil for drizzling

2 cups small shaped pasta

20 fresh basil leaves

 

Method:

Heat a large cast-iron pot over medium heat. Add extra virgin olive oil.   Add carrots, onions, and celery and stir. Meanwhile, dice fennel. Add to pot and stir.Strip the thyme sprigs over the pot and discard sticks. Add bay leaf. Sauté about ten minutes, or until the vegetables caramelize and start to soften. Add Borlotti beans and grated garlic; stir.Add stock, canned tomatoes, a pinch of sea salt and black pepper, and a drizzle of olive oil. Stir, cover, and boil for one hour, or until beans are soft. Add pasta and cook for five minutes. If you don’t plan on serving the soup all at once, cook the pasta separately, and add to each bowl as you serve it. Otherwise, the pasta will soak up too much broth when stored. Chop basil and add to pot. Stir thoroughly, and remove from heat. Remove bay leaves and serve immediately

It’s Too Darn Hot: How Heat Affects Your Weight Loss


Reblogged:from Huffington Post                                                                                                                               It’s Too Darn Hot: How Heat Affects Your Weight Loss                                                                                                                                                                                                                   The heat waves streaking across the country bring up questions in people’s minds about whether they should change their eating and drinking habits in such conditions.

Do our calorie needs change, or does our metabolism increase during the hot summer temps? Well, maybe yes, but probably no. Our bodies are well-tuned to keep things at status quo. If anything, our metabolism may go up when we’re cold, as our bodies need to work harder to maintain our temperature (by shivering). In the heat, our bodies actually slow down a bit to try to conserve energy so as not to overheat. But none of this really makes any significant change in our BMR or how many calories our body needs.

What is important to note is that in hot weather your body is prone to dehydration, and this actually can have an effect on your metabolism. In the course of an average day, sweating, breathing, and waste elimination together leach more than 10 cups of water out of your body — and that’s without exercise. If you don’t replace what you’ve lost, you may become dehydrated; your system literally begins to dry out.

Some people say that their appetite decreases when it’s hot outside. If that’s the case, you should still try to eat small, frequent healthy meals throughout the day. Many people find cool gazpacho refreshing in hotter weather. Try my easy recipe for Icy Gazpacho With Fresh Lime.

The takeaway here: When it’s hot outside, drink plenty of water, and don’t skip your workout! When it’s super hot outside, try not to exercise during the hottest part of the day, especially if you’re exercising outdoors. Early morning and evenings are your best bet. To make sure your body doesn’t overheat, monitor your heart rate. Some people invest in a simple heart rate monitor. It’s also important to don the appropriate workout attire. Don’t wear sweats or heavy clothes while working out when it’s hot. Sweating more doesn’t help you burn more calories; it just may dehydrate you more. And most important, as I mentioned, stay hydrated!

We’re mostly made of water — on average, it comprises around 60 percent of the human body. Specific components of our bodies are even more watery: muscle tissue is 75 percent water, while blood is 70 percent water. Water aids in the absorption of nutrients from the food we eat, and it helps eliminate waste from the body.

Dehydration lowers your body’s energy levels. Because blood is mostly water, when you’re dehydrated the volume of your blood diminishes, lowering amounts of oxygen and nutrients that reach your tissues. Recent studies show there’s a trickle-down effect on metabolism: Dehydration can slow your system to such an extent that you burn fewer calories than you would otherwise during the course of the day. And dehydration can cause other undesirable symptoms, including headache, dizziness, muscle weakness, and a dry, sticky mouth.

If those negative side effects aren’t enough to send you to the faucet to fill a glass, consider that drinking ample water can help maintain a healthy weight. The volume of a glass of water in your belly can make you feel full, and water dilutes sodium levels in your body, combating fluid retention. And if you try drinking a glass of water whenever you feel the urge to snack, you may discover the cause was thirst, not hunger — thereby staving off nibbling.

To stay well-hydrated, follow these guidelines:

  • Aim for eight to 12 glasses a day. Keep a large glass on your desk to track your daily intake. When I’m working at home, I fill a half-gallon pitcher of water each morning to drink throughout my workday. Some days I drink more!
  • Hydrate more when working out. Consume six to eight ounces of water every 20 minutes when exercising, and then have two eight-ounce glasses afterwards to restore fluids. If you plan to exercise for more than an hour, plan for it in advance — up water intake before you work out, hydrate well during exercise, and then chug plenty of fluids after the event.
  • Avoid drinking your calories. Sodas and fruit juices may quench your thirst, but they’re loaded with sugar. Similarly, sports drinks can pack a calorie punch. Unless you exercise for more than an hour, you can replenish your fluids and nutrients using water and healthy post-workout snacks instead.
  • Watch out for drinks that dehydrate. Sound like an oxymoron? Caffeinated soda, tea, coffee and alcohol all have a diuretic effect, causing fluid loss. If you drink coffee or a cocktail, follow-up with an extra water chaser to stay in balance.

If you have a tough time downing enough water, try these strategies:

  • If you dislike the lack of flavor, add herbs like mint or basil, or slices of citrus fruits or cucumber to a pitcher of water. Your next glass will be infused with refreshing taste.
  • Try tea — hot or iced. It’s calorie-free and flavorful. Green tea is another option; its caffeine is surrounded by tannic acid compounds that slow its release into the bloodstream, minimizing its dehydrating effects. Green tea is also a good source of the antioxidant EGCG, which has a mild metabolism-boosting effect. Four cups of green tea per day can kick up your metabolism by 80 calories. Its rich antioxidant reserves are also thought to help combat diseases from Alzheimer’s to cancer.
  • If you routinely turn to other beverages once the day is underway, drink a couple of glasses of water right away when you wake up. You’ll make up for fluids lost overnight and be well on your way to a hydrated day.

The recipe below is for a refreshing drink that’s perfect for spring. Make a jug to keep in your fridge, and you’re guaranteed to quaff healthily all day long!

Zinger Green Tea

Packed with antioxidants, this tea is bursting with flavor, too. Fresh lime juice gives it a tangy zing and a wallop of vitamin C. Makes six servings or 1.5 quarts.

Ingredients

6 cups water 1 cup firmly packed fresh mint leaves 3 green tea bags 1.3 cups agave nectar 1.3 cups fresh lime juice 6 lime slices, for garnish

Instructions:

Bring the water to boil in a three-quart saucepan. Add the mint and tea bags, remove from the heat, and let steep for five minutes. Strain. Stir in the agave and lime juice. Serve hot or iced, garnished with the lime slices.

Mint Factoid: The mint family includes basil, marjoram, oregano, thyme, and rosemary, among others. All are excellent sources of antioxidants. Their leaves have glands containing essential oils, which provide their distinctive flavors.

Nutrient Analysis Per Serving: 43 calories, 0 g protein, 12 g carbohydrates, 0 g total fat, 0 g saturated fat, 0 g monounsaturated fat, 30 mg omega-3, 2 g fiber, 1 g sugar, 13 mg sodium

So how will you take advantage of the summer heat and make it work for you?