Weight Loss Journal

22 Tips for Weight Loss pt 4

Weight Ladder — Thu, 17 May 2012 01:39:31 +0000

Here is a quick no nonsense guide to what you can to in order to get healthy and lose weight. This is part 4 in a 5 part series.

(Part 1, Part 2, Part 3, Part 4, Part 5)

13 - Avoid trans saturated fats and foods with high fructose corn syrup in them. These food items are really not good for you any way, no matter how you look at it. Additionally, by avoiding foods that contain these things you are going to be eliminating a lot of bad types of foods from your diet right away. By becoming more selective in your diet regarding the types of foods that you eat, you will be becoming healthier before you know it, and this is absolutely the right way to do it.

14 - Avoid comparing yourself to other people. Everybody, absolutely everybody, is completely different. Even if you do the same things that someone else does, you are not going to lose weight in the same way that they do. The same goes for eating the way someone else does. Everyone is different and completely unique. Comparing yourself to other people is simply a waste of time and energy because it isn't going to get you anywhere. The same holds true for comparing yourself to your mate. Women aren't men, and men aren't women. You can't compare yourself to your mate and expect the same results to be had by all. Be realistic about your uniqueness, and find what works for you in order to prosper.

15 - Avoid magic pills and false promises. There is absolutely no such thing as a magic weight loss pill, so stop falling prey to the crazy hype and the unfounded claims. They say the pill works with diet and exercise - You got the diet and exercise, why did you need the pill again? There's no pill that's going to make dieting more fun or exercising easier, you just have to go with the flow and be realistic about your expectations.

16 - Identify what your ideal weight is. If you are 5'5" and you have a specific build type, then you will find that there is an ideal weight number that corresponds with this body type. Find out what it is, and make sure that it corresponds with the goals that you are setting for yourself. There are plenty of resources out there for determining what you are supposed to weigh. If you are not sure, it would benefit you to contact your family doctor for advice.

17 - Consider the source of the weight problem. If your doctor or nutritionist is overweight, you may be being steered in the wrong direction with your weight loss endeavor. Make sure that the people doling out the advice are the right people for you to be trusting. Only rely on them if they are providing you with the right information, and do not fall prey to misinformation or half truths. The only way that you are going to get healthy and lose weight is if you have the right information.

Photo Credits: Jaboney

Originally posted 2009-08-20 03:55:22. Republished by Blog Post Promoter

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How to Protect Your Ankles While Jogging

Weight Ladder — Wed, 16 May 2012 13:34:12 +0000

Jogging injuries are very common and can strike everyone from beginners to seasoned pros. One area of the body that is frequently injured during jogging are ankles. Few of us think about our ankles until we’re hobbling around, incapacitated due to a strain, sprain or crack. You rely on your ankles every day and you owe it to them to practice sound techniques to avoid injury. Here are some tips on how to protect those ankles while you’re jogging. Before you even start running, focus on lower leg stretches. A lot of runners make the mistake of focusing more on their quads and upper legs, but your lower legs and ankles will need some time as well. You can also work on stretches outside of your workouts to increase ankle strength and mobility. One of the best stretches to try involves standing a on a slightly raised surface, with one foot on the ground and one up on the surface.

Raise yourself up on the higher leg and then slowly lower yourself back down. Repeat this a few times and then switch legs. You can also ask your personal trainer or coach for more stretches that will target the ankle area.

Proper footwear also plays an important part in keeping your ankles free from injury. Make sure that you are using a shoe that is made for running, and not other sports. These shoes will have more padding and will be manufactured to handle the stress of repeated impact. If you are running in just any old shoe, you are greatly increasing your risks for an ankle injury.

Where you jog can also have a big effect on your chances for injury. For example, if you are jogging on a nature path that is not paved, chances are you are going to come across different terrain that may be uneven. If you’re not prepared for sudden rises or dips on a path, you can easily twist an ankle. It’s best to walk a path for the first time, before you run it. Take note of terrain changes and build a mental map of where you should be running.

Jogging on pavement can also be stressful for your ankles, especially if you have injured them in the past. For this type of running, you may benefit from wrapping your ankles or wearing specific braces that will help absorb impact. The key is doing all that you can to protect your ankles from injury. Handling them later on is painful and once an ankle is injured, it may be predisposed to future injury, regardless of how careful you may be.

Photo Credits: 1

Originally posted 2008-08-04 05:14:09. Republished by Blog Post Promoter

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Do You Need to Lose Weight on the Inside?

Weight Ladder — Wed, 16 May 2012 01:31:34 +0000

So many of us focus on losing weight externally that we forget that there is an entire mentality that goes with being overweight. This is perhaps one of the biggest reasons that permanent weight loss is so elusive for many people, and it may be keeping you from success. Before you think about losing weight on the outside, don’t forget that you may need to lose weight inside first.

For example, how do you view yourself?

Is one of the first things you think about anything associated with being large, or being heavy? If it is, then you may need to start thinking thin before you get thin. If you can’t change your inner perception of yourself, it may be more difficult to change the exterior perception that other people have. We’ve all heard about having a “thin person trapped inside,” but in actuality, many of us have a “heavy person trapped inside” and if you don’t show them the door, they may be keeping you from attaining your weight loss goals.

One of the easiest ways to start losing weight on the inside is by practicing a little self bolstering every single day. Whenever you catch yourself thinking about being large, stop and change that thought. With practice, it will become easier to start thinking yourself thin, and the exterior changes will begin to happen naturally. This is also one of the best ways to start working on your self esteem, which often suffers as we get heavier.

Any negative thoughts that are tied to your weight need to go out the door. Practice affirmation in the morning when you get up, and right before you go to be. This will help you build that mental foundation that will keep you focused on your weight loss goals externally as well as internally. It’s not easy at first, especially if you have spent most of your life beating yourself up mentally, but if you can stick with it, even if you feel silly, you can get results.

It is important to separate “yourself” from a specific weight, at least in your mind. If you constantly see yourself as a big person, you may have difficulty getting smaller. In fact, many of us self sabotage, simply because we cannot think of ourselves as thin people. Try giving these little mind exercises a try for a week or two before you actually begin your diet, or even if you are already in the middle of one.

See just how much it can impact your weight loss, simply by thinking about how you view yourself on the inside. Even if you don’t lose weight on the scale, you’ll be taking off hundreds of pounds of self recrimination and guilt. And that is weight that every single one of us could stand to lose. Don’t be afraid to give it a try and see just how successful you can be when you start thinking of yourself as a thin person.

Photo Credit: 1

Originally posted 2009-01-05 05:18:22. Republished by Blog Post Promoter

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Five Healthy and Permanent Weight Loss Tips

Weight Ladder — Tue, 15 May 2012 13:22:35 +0000

Your weight reflects many things including how many calories you consume, how much you work out, and what your individual metabolic rate is like. The composition of the food you're eating is also important as well. Here are some tips for achieving healthy and permanent weight loss.

1 - You need you reduce your carbs. It is almost impossible for you to lose weight and then turn around and keep it off unless you are eating substantially less carbs than you used to, especially when it comes to carbs with a high GL or glycemic load. The consumption of carbs with a high glycemic load can lead to a desire for more and more carbs.

Eating a diet that is low in carbs and low in GL can help you keep control over your appetite while decreasing your craving. What this means is that you will be feeling fuller sooner and you will be feeling fuller for longer periods of time as well. You will generally find that it is much easier for you to stop eating when you are satisfied, and you will be less hungry in between your meals as well. If you are serious about losing weight, then your carbohydrates should only make up one sixth of your total calories and all high GL carbs should be removed from your diet completely.

2 - You need you reduce your fats. Reducing the amount of fat that is in your diet is going to help with your weight loss because foods that are higher in fats also are generally much higher or denser in calories as well. Fat rich foods have 9 calories per gram of fat where as it is 4 calories per gram of carbs and 4 calories per gram of protein. This means that high in fat foods are sabotaging your diet, simply put.

3 - Choose veggies! Emphasize the types of foods that are naturally low in terms of caloric density, meaning that they are high in weight without being high in calories. The ideal category to serve this purpose is low starch vegetables with a low glycemic index while still being rich in all kinds of valuable nutrients, high in the right kind of fiber and also filling at the same time.

4 - Eat plenty of fiber. You should be consuming at a minimum 25 grams of fiber per day, including at least 10 grams of the insoluble type of fiber which is the best type of fiber for your health and digestion.

5 - Do not radically change up your diet. While you are in the process of losing weight, it is strongly recommended that you avoid any diets that involve eating significantly different from what you are used to. People count the days until they're freed of these diets and then they go back to their old habits without taking anything learned with them, and this is a waste of time and a sure fire way to relapse and gain the weight back.

Photo Credits: dboy

Originally posted 2009-08-31 03:29:13. Republished by Blog Post Promoter

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More Essentials for Good Health

Weight Ladder — Tue, 15 May 2012 01:14:25 +0000

Here is a look at ten essential tips for good health, which involve diet, weight loss, good nutrition, fitness and movement and other aspects of your health. Tie these ten essential tips together and you will have a picture of good health and wellness.

Essential Tip #7 - You need to make sure that you are taking care of your teeth in order to improve your health all over.

Recent studies have been making direct connections between your longevity and how you take care of your teeth. Nobody is sure exactly why there is such a strong correlation between dental health and overall health, but here is what we do know: People that are flossing their teeth appear to be healthier overall in comparison to people that do not floss their teeth, and as a result, they are beginning to live longer.

Taking care of your teeth is going to mean more than simply brushing occasionally and hoping for the best. You should be visiting a dentist on a regular basis for checkups as well as for teeth cleanings. You should be brushing your teeth at least twice every single day, especially just before you go to bed. You should also be using a dental mouthwash product that cleans your teeth as they can sometimes get where your toothbrush cannot. Finally, you should absolutely be flossing your teeth on a daily basis in order to clean the gum pockets between your teeth because food and other debris can become trapped in these tiny pockets, causing the potential for cavities. Good dental health is a doorway to good overall health, do not forget that.

Essential Tip #8 - You need to make sure that you are avoiding any excessive drinking in order to be healthy overall.

Recent studies may have shown that drinking a glass of wine every day, or a drink every day isn't a bad thing, excessive drinking is never a good thing. Drinking some wine every day may help to protect your heart from heart disease, which is a killer disease in our country, but drinking more than one or two drinks in a day can begin to cause the potential for other health problems as well including liver disease, kidney disease and even some times of cancer.

What this means is that you need to know how to curtail your drinking before you leave "healthy amounts" and start dwelling in the realm of unhealthy drinking. There are no health benefits in drinking excessively, so don't drink more than a drink or two in a day and you will reap all the benefits without ending up hurting yourself more in the long run.