It's Time to Control Your Weight

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noreply@blogger.com (Munny) — Mon, 28 Jan 2008 11:15:00 -0800

Every New year people make New Year's Resolutions to lose fat & usually half of them end up breaking.

Now the question arises

Why they can't Stick to their resolutions?

Why they stop working out after a Month?

Why they cannot control?

The best answer you will find here.

Here You'll find topics that will help improve your overall health and sense of well-being related to weight loss, relationships, diet, exercises, nutrition, vitamins, prevention, and more.

To find how much overweight you are you must know your Body mass index.

Now the question is What is Body Mass Index?

Body mass index, it is the the ratio of body weight to the square of your height and is a general indication of whether someone is overweight

While the ideal weight is a BMI of 20-25, this is difficult to achieve for many people. Thus success is higher when a goal is set to lose 10% to 15% of baseline weight as opposed to 20% to 30% or higher. It is also important to remember that any weight reduction in an obese person would result in health benefits.

This Can be find by Using Body Index Calculator.

Body Mass Index
cm/kgin/lb
Height:
Weight:

BMI:

Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obese = BMI of 30+

What to do?

noreply@blogger.com (Munny) — Mon, 28 Jan 2008 11:12:00 -0800

You Want to lose weight & had made some goals but you does not know how to acheive that particular Goal .

So How to Start ?

Step One

Begin by setting some small daily goals. Your weight goal might be to lose 1 pound per week.

If you hardly exercised in the past, you might want to walk around your neighborhood for 20 minutes every day. (Split it into a 10-minute walk in the morning and another in the evening.) Your nutritional goal may be to reduce your fat intake.
Your psychological goal may be to write in a journal every day.

Step Two

Now after achieving the first goal Make goals that are a little more ambitious than your original goals. For instance, two weeks after you begin to meet your daily 20-minute walk goal, extend your goal to a daily 1-hour walk; start eating smaller portions at every meal.

Step Three

Determine big-picture goals; this includes the total amount of weight you'd like to lose by the end of your program. Make a commitment to jog or run every day to maintain your weight and health; learn how you can shop, cook and eat as nutritiously as possible.

Here are some psychological ways that should help you achieve your weight loss goals.

How to keep your mind in control?

As my personal experience i saw my brother to take initial step to lose weight but after some time he stopped working out .He got carried away from his ambition & stops working out.

What should you do to control your mind?

1. Make the decision to lose weight.
If you really want to lose weight, then you need to make up your mind that you are going to do so and be determined in your pursuit of success.

2. Avoid the “all of nothing” mentality.
Let me give you an example. Have you even been on a diet and then you gave in to the craving for a biscuits? Then after you ate the biscuits, you said “Well, now that I have ruined my diet, I’ll just eat whole bag of biscuits”. That is what is meant by “all or nothing’ mentality. Realize that, as in most other endeavors, you are not going to be perfect at sticking to your diet, but don’t let one slip send you into an eating binge. If you fall off the diet wagon, get right back on and put the rest of those cookies back in the cabinet.

3. Research diet plans and choose one that fits your goals and lifestyle.
Don’t choose a diet just because it is the latest fad or because your friends are doing it or a popular celebrity is endorsing it. Make sure that the plan is one that you believe you can stick to based on your weight loss goal, your food tastes and your lifestyle.

4. Find time to exercise even if it is only a few minutes a day.
Even if you don’t have time to go to a gym and do a planned program, try to find ways that you can integrate exercise into your everyday routine such as taking the stairs instead of the elevator or parking further away so that you have to walk further to your car.

5. Keep a food diary.
Just taking a few minute to write down what you eat and then reading over that list at the end of the day can be a real eye opener. You may not realize just how many calories you are eating per day until you see it in writing.

6. Find a partner for support.
Finding a diet or work out partner will help keep you motivated.

7. Take a “before” weight loss photo.

8. Set short term goals.
If you focus on losing 50 pounds, you can easily get discouraged, so focus on achieving smaller goals such as 5 pounds. If you keep reaching your small goals, before you know it, you will have reached your long term goals.

9. Reward yourself for success (but not with food).
Give yourself a reward for reaching a short term goal. For example, you can go to a movie you want to see, buy a new outfit, or get a massage. Just don’t use food as a reward.

10. Don’t let other people discourage you.
If you tell other people that you are trying to lose weight, some of them will probably be less than supportive or want to tell you about their failed efforts and make you feel like you will fail also. Realize that there are other people that just don’t like to see anyone achieve success or that are just negative people in general and don’t let those people get you down.

French Diet Plan

noreply@blogger.com (Munny) — Mon, 28 Jan 2008 11:10:00 -0800

The French Don't Diet Plan

The French Don't Diet Plan promises that you will lose weight and develop a love for food by slowing down your meals and eating "real" food, instead of the processed food Americans have come to rely on. This French diet is neither low-carb nor low-fat. It does not require that you worry about what percent of your calories is coming from which food group, count calories, or eliminate foods. You can eat anything you like, as long it is "real" food - that is "natural, can be found in a standard biology text and is normally part of the food chain." This means no more frozen Hungry Man dinners or neon blue icy drinks.

They can eat rich cheese, fresh breads, chocolate, and butter and still manage to keep a slim figure. The principles of this French diet are eating real food, learning the "how" of eating, reducing stress-induced eating, and being active without exercising. Getting rid of "faux" food, which has added chemicals and sugar substitutes, getting enough sleep, learning to laugh every day, loving every day, and living every day with a playful spirit are some other rules to live by.

What makes The French Don't Diet Plan different?

This is a subtle whole-food, portion-control plan. What makes this French diet plan different is that it encourages a change in not only what you eat, but also in how you eat and how you view food. It also encourages you to become active, but not exercise. You should find activities you love and don't dread doing on a daily basis.

What is The French Don't Diet Plan?

This French diet plan is divided into three parts:

(1) What the French Eat

(2) How the French Eat

(3) Living a Life You Love.

Within each part, there are several steps that guide you through how to adapt your lifestyle to one similar to the French culture. Some of the suggestions include:

Eat slower and enjoy your food by using your senses. They recommend that you take at least 20 minutes at each meal. This may seem unrealistic to urban dwellers, but when you eat slower, you eat less and ultimately lose weight.
Use the rule of thumb to determine your bite size. Your mouth should never open wider than the length of your thumb. That means no more shoveling in the food!
Use medium-size plates and always take a little less than you think you are hungry for. We tend to overestimate how hungry we are and realize we can feel full from less food.
Don't eat and drink at the same time since you will develop the "toilet bowl effect," which occurs when your mouth is so full of food that you need a tumbler of water just to flush it all back.
Other basic rules include sipping wine or water slowly with meals and taking a few minutes to relax after meals.

A typical day on this French diet would include waking up about 30 minutes early to sit in peace in order to begin your day with your favorite cup of coffee. Breakfast should be around 15 or 20 minutes long and could include an egg with whole-wheat toast. Lunch should take around 20 or 30 minutes and could include a half sandwich with light vegetables on the side. Never eat on your feet! Sit down and enjoy your meal.

Dinner should be 30 minutes or longer and could include orzo pasta with parmesan, pine nuts, and chopped sun-dried tomatoes. Save room for dessert if you want some and make sure to turn off all technology (yes, that means your cell phone!). Then, take a few minutes to relax after the meal.

What are the weight loss expectations?

There are no weight loss promises on this French diet, but more of an emphasis on how your life and the way you eat will change. Your stress level will be lessened and you will learn to love food and enjoy mealtime, rather than viewing mealtime as a chore and trying to squeeze it into your day.

Is exercise promoted?

The French are very active, but are not driven to exercise. To lose weight, you must be active on a daily basis, you just don't need to kill yourself doing it and certainly don't need to spend a sunny afternoon slaving away in a gym. You should add activities into your day that you enjoy doing. Simple toning exercises are also recommended for about 10 minutes per day.

Are supplements recommended?

"Pills are for sick people," according to this French diet plan. There is no need to take supplements when you can get your vitamins and minerals from food. If you buy the book, there is a nice list of all of the vitamins and minerals, what they are, why you need them, and what foods you can find them in.

Tips

noreply@blogger.com (Munny) — Mon, 28 Jan 2008 10:51:00 -0800

Here are some useful tips.

1.Instead of Having an afternoon Coke Drink Have a glass of water. (calories saved: 97)
Instead of Eating an Egg McMuffin Eat a small whole wheat bagel +1 tbls of peanut butter (calories saved: 185)
Instead of Watching television after work Do 10 minutes of yoga (calories burned: 50)

2. Eat protein-rich foods
Protein has been found to satisfy the appetite more than either carbohydrate or fat . Protein-rich foods that are naturally appetite-sating and worth emphasising in the diet include meat, fish, eggs, nuts and seeds

3. Eat breakfast
For many, eating breakfast helps to prevent over-eating later in the day. This phenomenon was studied formally in a piece of research published in the Journal of Nutrition. So to put a natural break on the appetite, make sure you don’t skip breakfast

4. Chew your food
Eating more slowly helps ensure that food is more likely to ‘register’ in the body, and reduces the risk of eating more than is surplus to requirements. Ideally, food should be thoroughly chewed to a cream before eating.

5. Make a green ’smoothie’ to drink before you eat breakfast/lunch, whatever.
I make mine from carrot/apple/ginger juiced and then put into a blender (a high powered one is best) and blitzed with celery, spinach (or other dark green leaves), a piece of cucumber and a bit of red or green/yellow pepper.
It helps the weight to fall off, whilst getting a big dose of fibre and vitamins.

6.Eat less. More often. Rather than eating large meals, chop up your eating into smaller portions throughout the day. I found myself eating 3 meals most days and having a snack around 3pm as well as another in the evening. That was enough to keep me from feeling hungry while still eating less in total.

7.Don't eat right before going to bed. I've read this numerous times and don't get why it works, but it does. I set a limit of 3 hours. So I planned to go to bed at midnight, I wouldn't eat past 9pm.

8.Drink more water during the day. This is fairly generic advice, but definitely seems to help.

9.Reduce the amount of breads, chips, crackers, and salty snacks you eat. A lot of starchy and/or salty food make you want to eat and drink even more. This comes straight out of Atkins diet culture.

Rules of weight loss

noreply@blogger.com (Munny) — Mon, 28 Jan 2008 05:03:00 -0800

Rules of Weight Loss

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds impossible doesn't it? Here's how it works.

Calculate your BMR(basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.

Overwieht Dieseases

noreply@blogger.com (Munny) — Mon, 28 Jan 2008 05:02:00 -0800

Extra weight can put you at higher risk for these health problems:

Type 2 diabetes (high blood sugar)

High blood pressure

Heart disease and stroke

Some types of cancer

Sleep apnea (when breathing stops for short periods during sleep)

Osteoarthritis (wearing away of the joints)

Gallbladder disease

Liver disease

Irregular menstrual periods

Conclusion

noreply@blogger.com (Munny) — Mon, 28 Jan 2008 01:56:00 -0800

Fast weight loss diet plans and programs should be avoided if you want to lose the fat safely.
The only solution to permanent weight loss is to make healthy eating part of your lifestyle by replacing your negative habits, and incorporate regular exercise into your routine. This should include both aerobic exercise which helps melt the fat off and strength/resistance training which will build muscle to speed up your metabolism and avoid muscle loss, something many fast weight loss diets are guilty of.

noreply@blogger.com (Munny) — Mon, 28 Jan 2008 01:31:00 -0800

The French Don't Diet Plan

According to Dr. Will Clower, the French don't eat processed foods, don't avoid fat or carbs, don't take supplements, don't shun wine at lunch and dinner, and don't rush through meals. As a result, the French have a much lower obesity rate than Americans.

What makes The French Don't Diet Plan different?

What is The French Don't Diet Plan?

This French diet plan is divided into three parts: (1) What the French Eat (2) How the French Eat (3) Living a Life You Love. Within each part, there are several steps that guide you through how to adapt your lifestyle to one similar to the French culture. Some of the suggestions include:

Eat slower and enjoy your food by using your senses. They recommend that you take at least 20 minutes at each meal. This may seem unrealistic to urban dwellers, but when you eat slower, you eat less and ultimately lose weight.
Use the rule of thumb to determine your bite size. Your mouth should never open wider than the length of your thumb. That means no more shoveling in the food!
Use medium-size plates and always take a little less than you think you are hungry for. We tend to overestimate how hungry we are and realize we can feel full from less food.
Don't eat and drink at the same time since you will develop the "toilet bowl effect," which occurs when your mouth is so full of food that you need a tumbler of water just to flush it all back.
Other basic rules include sipping wine or water slowly with meals and taking a few minutes to relax after meals.