Contours Express KD

Bob Greene Reveals the Ways You’re Sabotaging Your Workouts February 28, 2012

Starting to feel like your workouts aren’t working? Here’s what you might be doing wrong.

You’re De-Stressing Between Sets

Chilling out between weight sets is one of the most common mistakes Bob spots at his boot camps and the gym. To increase strength, you need to do your second and third sets of 8 to 10 reps with slightly fatigued muscles. If you have enough time to vent to your workout partner, then your muscles have enough time to recover. Instead of taking a break, Bob suggests, take a brief “pause” that lasts for just 15 to 30 seconds. “Any more than that and you’ll lose the benefit you gained from the previous set,” he says.

You’ve Devoted Yourself Exclusively to Bikram Yoga

Since ditching the gym for the yoga studio, you may have improved your flexibility, but Bob says your cardio has probably slipped, and your overall fitness level may not be as high as you think. Bikram can’t provide the perfect workout—and neither can running, cycling, swimming or any other activity you do exclusively. In his book 20 Years Younger, Bob found that the people in the absolute best shape were those who switched between three to five different exercises each week. That’s the best way to work as many muscles as possible and avoid injuries from overuse, he says.

You’re Obsessing Over Your Biceps

Bob often sees people lingering over super-slow biceps curls and then complaining that they don’t have time to work other parts of their arms. “Biceps are one of the least functional muscles for real life,” he says, pointing out that we rely more on our triceps for putting boxes on shelves, pushing up out of an office chair or reaching into the back seat of a car. He recommends mixing popular biceps exercises with moves that work the triceps, shoulders and back.

You’re Not Obsessing Over Your Abs

Although everyone covets a six-pack, Bob says that the core tends to be the most underexercised part of the body. After 30 minutes of cardio, 20 of weights and 10 more of stretching, who has the time? But Bob says the abdominal muscles stabilize the body and protect the back, and they’re key to preventing injuries and taking a workout to the next level. Experts estimate that as many as 80 percent of us will experience back problems at some time in our lives, so it’s worth making time for planks and other core exercises.

You Think That Taking the Stairs Replaces the StairMaster

Bob is always fielding questions about getting fit on the go or maximizing calorie burn during the workday. While he strongly recommends squeezing in activity whenever and wherever we can, it’s important to remember that small changes like standing while talking on the phone are meant to help compensate for our increasingly sedentary lifestyles. Walking up one flight of stairs can’t replace 30 challenging minutes at the gym. Bob says that to lose weight and get in great shape, you need to squeeze in at least five vigorous workouts a week.

You’re as Addicted to Your New Fitness App as You Are (or Were) to Angry Birds

Tracking your workouts can be highly motivating, but with advanced apps that let you monitor every step, bite and sip and then compare your progress with your friends’, this can turn into an addiction where the goal is to get the best score, not necessarily the best workout. Bob suggests taking a look at your fitness goals (to lose weight? to finish a race? to develop more muscle?) and making sure that your app is actually the best tool for achieving them.

You’re Counting Bars and Sports Drinks as “Energy” Instead of Food

You may not realize that the high-carb energy bar you stashed in your gym duffel has 250 calories. Bob says it can take as much time and effort to work off one of these sports snacks as a candy bar. Adjust your total calorie consumption and your workout time—or eat half the bar.

15 Minutes into Your Workout, You Still Feel Fantastic

One of the best ways to break out of a plateau is to increase the intensity of your workouts, says Bob, but this may not be easy. To find out if you’re working hard enough, imagine a scale from 0 to 10, with 0 being how you feel at rest, and 10 being an all-out sprint to the finish line. Aim for a 7 or 8, where you’re breathing heavily and not able to comfortably carry on a conversation. So if you feel as though you could keep going forever, it’s time to crank it up.

Your Favorite Machine May Be a Slacker

Not all machines are created equal. For example, Bob says, you get the most challenging elliptical workout from machines that force you to lift your knees as if you were running (instead of letting you slide your feet back and forth) and that have arm handles with at least the same amount of resistance as the pedals. Other machines that take your workout to the next level: stair climbers with real steps, spin bikes that are sturdy and offer a smooth ride as well as a wide range of resistance settings, and stationary bikes with moving arm handles and wind resistance.

Best deal ever February 19, 2012

8 Calorie-Burning Myths Debunked February 12, 2012

When it comes to losing weight, we all do some pretty wacky things to burn a few extra calories, like “forgetting” to eat before the gym, scarfing down celery by the bunch and jogging half naked in the winter (OK, maybe not the last one.) The bad news? Most of these strategies are a waste of time and, worse, may even stall weight loss. To help uncover the truth about burning calories, we’ve turned to diet and fitness pros to discover which habits to skip—and what you should be doing instead.

1. Celery, cucumbers and iceberg lettuce have negative calories.

The concept goes something like this: some veggies are so low in calories that they require more energy to digest than they contain. The result? Eating celery, cucumbers or iceberg lettuce can give you a “negative calorie balance.” Sounds great in theory, but “the calories you need for digestion won’t ever exceed the number of calories any type of food contains,” says Los Angeles-based nutritionist LeeAnn Smith Weintraub, RD. However, these non-starchy, low-calorie veggies can still help you lose weight since their fiber and water content will keep you feeling full for longer. So go ahead and pile them on generously when you hit the salad bar for lunch.

2. Doing cardio on an empty stomach burns more total fat for the day.

It sounds like it makes sense: Your body needs energy for a morning run, so not eating beforehand forces your body to dip into its fat stores for fuel, allowing you to burn more fat. Exercise physiologist Brad Schoenfeld, CSCS, author of Women’s Home Workout, spent years researching the theory, hoping to confirm it as fact. Instead, he found that while you do burn more calories from fat if you exercise sans snack, ultimately it doesn’t matter because, as he notes in the Strength and Conditioning Journal, “if you burn more fat during a workout, your body physiologically adjusts to burn less fat post-exercise—and vice versa. So it all evens out.” To eat or not to eat before a workout is a personal preference, but “most experts advocate pre-gym noshing because it provides the fuel you need to exercise longer and harder and therefore burn more calories.” She recommends opting for a filling, nutrient-rich snack, such as a piece of fruit, applesauce or a slice of whole wheat toast with peanut butter.

3. All calories are created equal.

You’ve heard “a calorie is a calorie,” meaning your body processes them all the same way regardless of where they come from. But not so fast: 100 calories of chocolate cake are not the same as 100 calories of carrots. As it turns out, your body burns nearly 50% more calories after eating a meal packed with whole foods versus an equivalent meal made of processed fare, according to a 2010 study published in the health journal Food & Nutrition Research. During manufacturing, processed foods are broken down and stripped of many nutrients, making it easier for the body to digest them. On the other hand, whole foods, such as multigrain bread, apples or zucchini, contain good-for-you nutrients like fiber that the body has to work overtime to break down, temporarily boosting metabolism. Plus, “eating smarter calories via foods packed with filling fiber or satisfying protein, like a chicken breast instead of potato chips, will help you naturally eat less over time.

4. Always work out in the fat burning zone.

The “fat burning zone” has a nice ring to it, right? Using this function on cardio machines keeps you working out at a slow, steady pace—around 60% to 70% of your maximum heart rate—and this low-intensity form of exercise is thought to help your body burn a higher percentage of calories from fat. (So if you burn 100 total calories, 60 of those may come from fat and 40 from carbohydrates in your body.) The problem? The total number of calories burned is the only thing that matters—not what type of calories—and working out at a low intensity ultimately burns fewer calories since you’re not pushing yourself as hard as you should be. In order to maximize calorie burn (and, ultimately, fat loss) in less time, do high intensity interval training instead, says Schoenfeld. To try it, alternate one or two minutes of easy running (or pedaling) with a quick one-minute burst of speed (you should be breathing heavily at the end of the interval.) Repeat intervals for a total of 20 minutes, and do two to three interval workouts per week for the best results. Bonus: Studies show intense workout sessions stoke metabolism for up to 24 hours after you’ve left the gym, burning at least 100 extra calories throughout the day.

5. To lose weight, you should only focus on cardio.

When it comes to dropping pounds, the first thing many of us think about is sweating it out by running or cycling. However, “strength training actually has more of an effect on helping you lose weight than cardio,” says Schoenfeld. Charleene O’Connor, a Florida-based personal trainer, agrees: “There’s a reason that if you go into a gym, you’ll see lean people lifting weights,” she says. “Building lean muscle raises your metabolism, allowing you to burn more calories when you’re doing anything, whether that’s running or just sitting at your desk.” But that doesn’t mean that you should abandon your cardio routine. Cardio workouts keep your heart-health in check and burn lots of calories in little time, so continue to hit up your favorite Spin class—just keep in mind that a routine that mixes cardio and one or two strength workouts a week is the best way to maximize results.

6. Eating six small meals a day boosts your metabolism.

While most of us were raised with the notion that we should eat three square (read: large) meals a day, many people now believe that it’s better to eat smaller portions more frequently in order to help keep your metabolism stoked all day. But does grazing on six mini meals really burn more calories? While conflicting evidence does exist, a 2009 study published in the British Journal of Nutrition found no differences in weight loss among dieters who ate three or six times a day (total daily calories was the same for both groups). And, after reviewing 18 studies on the topic, the International Society of Sports Nutrition concluded that meal frequency doesn’t boost metabolism or encourage weight loss. However, researchers did note that eating frequently may help keep between-meal hunger at bay. Bottom line? Settle on an eating plan that keeps you satisfied and full so you’re less likely to binge due to hunger. “I find that many of my clients do well with three regular meals and one or two small snacks,” notes Weintraub.

7. Working out in cold weather burns more calories.

OK – we’ll admit that this one’s half true. Because shivering from cold temperatures revs up calorie burn, you will torch more as your body works to heat itself up. However, the difference is negligible at best, says O’Connor. “Trying to shiver away calories is not a smart—or effective—strategy,” says Schoenfeld. So when the mercury plummets, be smart and bundle up—the miniscule bump in calorie burn isn’t worth increasing your risk of frostbite or hypothermia.

8. You have to burn 250 calories every time you work out in order to lose weight.

To lose a pound a week, you have to cut 500 calories a day, and some health experts suggest achieving that by eating 250 fewer calories while burning 250 more daily. However, losing weight isn’t about what you burn day-to-day, but rather what you do over the course of a week—or even a month—allowing you the flexibility to make up for days when your diet gets derailed. That means if you’re not feeling well one day and skip a workout, it won’t make a big difference in the long run, says Schoenfeld. The next day, just stay at the gym 10 minutes longer or try a higher-intensity yoga class. “As long as you’re burning more calories in the long term, you’ll lose weight,” he says.

7 additional weight loss benefits that go with a hot body…… January 23, 2012

Weight Loss Benefits are numerous, ranging from health to physical looks. However, the most important weight loss benefits go well beyond fitting into your favorite jeans; in fact, most weight loss benefits have nothing to do with your appearance at all. Aside from looking better in a bikini, what are the other, more meaningful weight loss benefits? Here are a few I’d like to share, for anyone who’s considering a healthier diet…

1. REDUCED STRESS
One of the best weight loss benefits is a lack of stress. People who eat a healthier diet and exercise regularly feel the effects of stress far less, and far less frequently, than their unhealthy, overweight couch-potato counterparts. Can you think of a better reason to lose weight? Keep reading…

2. BETTER SLEEP
Here’s a weight loss benefit a lot of people don’t know, but it makes a lot of sense. If you’re overweight, you’re at a greater risk for sleep disorders, such as sleep apnea and even insomnia. If you lose weight with a healthy diet and regular exercise, you’ll sleep better… one note, though. Don’t workout just before bed, or you’ll have a hard time falling asleep.

3. LOWER CHOLESTEROL
Again, people who exercise regularly and diet will reap another physical benefit: lower cholesterol. While this isn’t true for everyone (some of the fittest people I know need pharmaceuticals to control their high cholesterol), it’s a fact across almost the entire “board.”

4. LOWER RISK OF ALZHEIMER’S
Scientists aren’t quite sure why, but people who have a healthy diet and who exercise regularly are much more likely to enjoy this other weight loss benefit — a much lower risk of Alzheimer’s disease. Researcher think it may be the increased blood flow getting much-needed oxygen to the brain, but I’m not sure it matters exactly why it works, as long as it does.

5. LOWER CANCER RISK
While not every cancer can be avoided this way, there are several that are less of a risk for people who eat well and exercise regularly, and others that are much easier to detect and treat successfully.

6. LOWER RISK OF DIABETES
Here’s yet another weight loss benefit that has nothing to do with looks. People who are withing their healthy weight range also have a much, much lower risk of contracting diabetes, and all of the co-morbidities associated with this dreadful chronic ailment.

7. SHALLOW, BUT! EASIER TO SHOP FOR CLOTHES!
Okay, now that I’ve listed all of the benefits of weight loss that will likely convince most people to start eating a healthier diet, it’s time to get all shallow and go back to the original reason: to look good, to feel good, and yes, to have more fun shopping for clothes! There. I said it.
With so many weight loss benefits, most of which are so much more vital than fitting into skinny jeans, and can actually add years to your life, it’s time to start putting together a diet and fitness regimen that will work for you, so you can start reaping the benefits, too! Which of these reasons motivates you, or are there other weight loss benefits that help you set and keep goals? Please share your own weight loss benefits with us!

Weight loss: How bad do you want it? January 15, 2012

A few days ago, I overheard someone lamenting his weight and how he wished he could wake up the next day and simply be in shape. My initial reaction to this was just plain irritation.
I thought, “Good grief. If you want to lose weight, then do it.”

But no sooner did I think that, then I was reminded of my own journey. I remembered how I would stay up late at night and see infomercials for fitness programs and wonder if they really worked, while I drank a beer and had some late night Sonic eats. I remember my fiance expressing her hopes that I might take control of my situation and become healthier, if anything, for the longevity of our relationship.

Suddenly, my irritation turned to empathy, and in my empathy I realized the crux of my friend’s problem: He wanted to lose weight, but he didn’t want it bad enough. Are you familiar with the story of Sisyphus in Greek Mythology – a man doomed to push the same boulder up a hill for all eternity, only to have it fall back down just before it reaches the top. My friend has been pushing the same boulder of guilt, shame and extra weight up that hill, only to have some insecurity or some moment of stress knock that boulder back down to the bottom and he starts all over.
Like me, he had no motivator driving him to push that boulder over the hill, into freedom, knowledge, self-worth, and good health.

Of those four benefits, knowledge is the foundation. If you want to lose weight, you have to know what you’re eating, know what’s burning in that furnace of yours, and you have to know how hot that furnace is burning. Furthermore, you need the tools and the understanding to make that furnace burn hotter and longer. And finally, you need to do all you can to keep the furnace in good condition. Keep it clean and running smoothly. Let’s take a look at those ideas, shall we?

What is your fuel source? (What are you eating?)

The simple math says this, “Calories In < Calories Out = Weight Loss” If you eat fewer calories than you burn, you’ll lose weight. It is said that 1lb of fat is equal to 3,500 calories. Do the math any way you like. Daily, if you start eating 500 calories less, then theoretically you would lose 1lb in a week (7days X 500 calories = 3,500 calories/wk).

But that’s theory. In practice we have that pesky problem where someone who is overweight isn’t overeating by only 500 calories. Often times we see that overweight (and especially obese) people are over eating by thousands of calories and not realizing it. So, while cutting out 500 calories/day is good, more effort is needed to make the weight start coming off: You need to actually find out how many calories you are consuming on a daily basis.

I know. It sounds awful. Calorie counting. But think about this? How else are you going to know what you’re putting in to your body? Having that knowledge is power! It’s a great step in taking back control of your body. (Ed. Note: Many people, once they achieve their goal begin to stop counting calories. That’s due to a mastery of their diet and an understanding of what their body needs. Counting Calories doesn’t have to be a life-long deal, unless you want it to be. I keep doing it because I love knowing exactly what I’m putting in my body.)

What are you burning?
How hot is that furnace burning? Is it dim embers, or are we almost at 88mph?
Alright, so you’ve found a way to start eating less each day and you’ve found a way to start tracking what you eat. What’s next?

We need to figure out how many calories you’re burning in a day. The rate at which your body burns calories is called the Basal Metabolic Rate (BMR). The BMR is the number of calories your body burns in a day without any physical fitness. There are many tools online that help you do the math to figure this out.

“But what about my Body Mass Index?”, one might ask? While having that number can be telling, it is also very deceptive. My current BMI is just under 25. On some scales that suggests I’m overweight, yet I’m in the best shape of my life. My “overweight-ness” is explained by the muscle I’ve developed, and thus it’s a healthy weight regardless of what my BMI is.

How to make the furnace burn hotter? (How do I increase my metabolism?)
Well, there are quite a few thing that will increase your BMR, your metabolism, and thus increase the number of calories you burn in a day. Everyone’s first answer to this question is always the same: Exercise. And while they’re right, I am a firm believer that increasing your metabolism, with the end goal of weight loss should primarily be accomplished with sound nutrition and clean eating. I believe the chief benefit of exercise is an increased physical wellness, health and even longevity.

The best way to lose weight is to eat clean. What do I mean by that?

Start eating more foods that have only one ingredient. Think fruits, veggies and nuts. Rich in nutrients, all three are great to eat.

Start snacking on protein. Odds are, if you are overweight, you like to snack. And when you do, the smart money says you’re snacking on carbs, sugar and fat. Foods like almonds, fat-free cheese, low-sodium deli meats, natural/organic peanut butter, lean beef, poultry, and seafood, and whey protein powder are all great sources of protein that will help fire up your metabolism, and they also contain good fats that help keep you feeling full.

How do I make the furnace burn longer? (How do I keep my metabolism up?)
To keep the furnace burning hot, you need to keep eating clean. You need to develop a rhythm and a structure to your eating.

A little while ago I threw away the conventional logic of eating 3 meals a day. Instead, I eat 6 meals. Starting at 6:30am and ending no later than 9:30pm, I eat a meal every three hours. Some are bigger than others, and some days they are all pretty equal, but the structure of it means I’m never far away from a good meal, so the temptation to snack or binge is eradicated.
Smaller more frequent meals in a day encourages your furnace to keep burning. There is a thermic effect (energy/calories are used to accomplish this) to digestion, and if you’re body is doing it all day, that’s burning calories!

And, if you’re a snacker, it might be good to get in the habit of eating 5 meals/day and having that last one before 7pm. Give it a good 3 hours until you go to bed. Going to bed with snack food on your belly isn’t the best idea. But, if you get those hunger growls, do a scoop of whey and some water. Not too filling, but a quick shot of protein while your body rests & recovers overnight.

How do I keep my furnace clean and running smoothly? (How do I clean up my diet?)
This is the tough one. It’s the coup-de-grace to poor health, and it’s multi-faceted. If you can master these following tips, you’ll be in some of the best health of your life, and you’ll be well on your way to your target weight.
1. Cut out processed sugar. Plain and simple. Get your sugar from natural sources, like fruit. Check out Mark Sisson’s The Definitive Guide to Sugar. It’s quite informative.
2. Drink more water. I drink anywhere from 4 to 5 liters of water per day. What’s the rule of thumb? Drink 5oz-9oz for every hour that you are awake. The health benefits are astounding.
First off, you’ll get a real sense of the difference between hunger and thirst. Most American mistake being thirsty for being hungry.
Second, you’ll be keeping you body adequately hydrated.
Third, when you pee, you’ll be flushing out toxins from the body. Since I started drinking more water (and eating healthier), my immune system has never been stronger.

Finally, if your goal is weight loss, drinking enough water in the day gives your body an avenue to get rid of the fat in your body. Think about it, thermodynamics suggests that the fat doesn’t just disappear, but it has to go from your body to somewhere else. Science has proven that the two most effective ways your body releases that fat are by your breath and your urine. (For those of you who are actively losing weight right now, has anybody commented on your funky breath? Happened to me on a daily basis.)

3. Drink coffee plain. Plenty of people love a good mocha from Starbucks, or Scooter’s, or Dunkin Donuts. But those specialty drinks are loaded with empty calories, fat and carbs. BUT, coffee in and of itself is incredibly good for you. Just check out the study that Harvard conducted over 18 years.
Typically, I drink no more than 3 cups of coffee a day. The rule of thumb is, “the more coffee the better, until you start getting the shakes”. I drink it black. I’m a purist at heart, but when I want to smoothen out the brew, I’ll add a tbsp of half & half. The fat in this dairy is good for you, but its benefit is best reaped in small quantities.

4. Drink more tea. Specifically, unsweetened tea and green tea. No sugar here, kids. Green tea is chock full of antioxidants, and it’s a great alternative to coffee if you’re not a fan.

5. Drink less alcohol. Outside of what benefits might be had from a glass of red wine, alcohol is empty calories, empty carbs, and enough drinks’ll cause your insulin to spike and you’ll become so hungry that you end up plowing through a plate of potato skins and chicken fingers in no time.

6. Eat less carbs. Unless your fitness regimen is extreme or aggressive, chances are your carb intake needs to dip down to around 50-100g/day. Again, Mark Sisson has some great thinking on this. Unused carbs are unused energy, and in the case of your body, unused energy gets converted and stored as fat, which is the opposite of what we’re going for here, right? However, if you do eat carbs…

7. Eat clean carbs.
Your #1 source of carbohydrates should be vegetables. I can’t find the study right now, but the one I read stated that a high majority of Americans are grossly deficient in the antioxidants, vitamins and minerals that are most abundantly found in dark green vegetables (spinach, asparagus, broccoli, etc.).
Your #2 source of carbohydrates should be fruit. Berries are the most bang for your buck. Chock full of antioxidants, vitamins and minerals, they are the perfect staple of a Clean Daily Diet.
Your #3 source of carbohydrates could be whole grains. Be careful here. Whole grain is not Multi-grain. Look at the ingredient list of whatever grain you’re about to buy. If it uses the words ‘enriched’, ‘bleached’ or ‘white’ in its flour description, set it down and fine one that says ‘whole wheat’ or even better, ‘whole grain’.

8. Eat more protein. Your body requires more energy to digest protein (read: your body burns more calories just digesting protein. Plus, your body uses it to rebuild and repair muscle. Though protein can be calories dense, it also comes with (hopefully) good fat, making you feel full. It’s tough to eat too much protein, but if you’re tracking your food intake, you should aim for eating 1g protein for every pound you weight. You weight 160? Try eating 160g of protein in a day. If you’re like me, eating 6x/day, that’s 27g of protein per meal. Easy enough.

Our final question is a very important one…

Can my furnace be running too hot? (How quickly should I be losing weight?)
The answer here is “yes”. You can be losing weight too quickly. Like my friend at the beginning of this post, many people desire weight loss to be quick. However, nutritionists suggest that doing it smart and safe means losing 1-2lbs/wk. My weigh loss was more aggressive, only I didn’t know that losing 4lbs/wk was unhealthy. Anything more than that, and it’s considered extreme. Even my 4lbs/wk left me with a fair amount of just extra skin in place. I was losing weight so quickly, my skin couldn’t keep up.

So there it is, folks. If you want it bad enough, here are some tools to get you well on your way to meeting your goals, understanding what it means to have Clean Daily Diet, and most importantly, you’re taking control of your body back. You’re empowered. You’re in the know. And soon…you’ll have mastered your diet.

14 Ways To Lose Weight & Keep It Off January 9, 2012

In order to break the cycle of yo-yo dieting you must first realize that:

Weight loss isn’t easy!
There is no such thing as “diet food”. There is only nutritious food and junk food.
Fast weight loss methods are nothing but fad diets that lead to “weight loss” through dehydration and muscle deterioration, and ultimately damage your metabolism and lead to more weight gain.
Weight loss and weight loss maintenance have nothing to do with the extent of your will power.
Therefore, the following weight loss advice is not designed to result in fast weight loss. Instead, this weight loss advice will help you lose weight in a healthy and sustainable manner by providing you with practical tips that you can incorporate into your overall health and fitness regiment.

Focus On Nutrient Dense Foods

Nutrient dense foods are foods that are high in vitamins, minerals, and fiber and low in calories and fat. Most fruits and vegetables are considered to be nutrient dense.

It is especially important that you keep the consumption of high fat foods to a minimum. Studies have shown that the average adult can lose up to 10lbs a year by just eliminating one tablespoon of fat a day.

Avoid Empty Calories

Unlike nutrient dense foods, foods that are termed “empty calories” provide the human body with little to no nutritional value. Unfortunately, the number of preservative laden, man-made “empty calorie foods” in our supermarkets today far outnumber nutrient dense foods.These foods are especially tempting to children and those of us who are prone to engage in such negative eating behaviors as emotional binge eating.

It’s important that you learn to recognize these foods and limit their consumption because the consumption of these foods, even in moderation, tends to lead to fast weight gain. Limit such empty calories as 5% fruit juices, anything sweetened with high fructose corn syrup and especially alcoholic drinks as each serving of alcohol contains at least 150 to 200 calories.

Avoid Too-Good-To-Be-True Fad Diets

The list of fad diets that exist today is too long to recite here. Most of these fad diets, such as The Cotton Ball Diet, Cabbage Soup Diet and Morning Banana Diet, are bizarre and highly restrictive. Others, such as The Tapeworm Diet and Sleeping Beauty Diet, still popular in countries like Mexico, are down-right dangerous. Remember, if you can’t eat that way for the rest of your life than you should not waste your time or endanger your health by following that particular fad diet.

Maintain A Food Diary

Weight loss is achieved simply by consuming less calories than you burn. However, according to a recent Online poll, conducted by the International Food Information Counsel (IFIC), only about 9% of Americans know how to accurately estimate the number of calories they need to eat in a day in order to either lose weight or maintain a healthy weight. Fortunately, today, there are a number of free and easy to us Online food journal websites that can help you keep track of your calorie consumption as well as mood, weight loss, weight gain, muscle gain, and nutrient consumption. .

Embrace (HIIT) High Intensity Interval Training

High Intensity Interval Training also known as Sprint Interval Training consists of a variety of bodyweight exercises that are performed in a series of short and intense bursts, followed by a short rest period. Doing 4 set of 20 pushups, with a 10 second rest period between each set, is an example of a (HIIT) workout.

Perform high intensity interval training exercises for a minimum of 30 minutes a day for at least three days a week. Log this in your food journal. (HIIT) exercises are designed to increase your heart rate, burn fat, stress your muscles and boost your metabolism. Best of all, studies have shown that those who perform (HIIT) exercises are less likely to experience a diet plateau.

Incorporate A Weight Training Routine Into Your Exercise Routine

At rest, muscle burns more calories than fat. Therefore, those who have a higher muscle mass have a faster metabolism. This is an important concept for those of you who wish to break your cycle of yo-yo dieting. By incorporating a weight training routine into your exercise regiment you can begin to lose fat and build muscle, which will, in turn burn more fat, and lead to weight loss, which is then naturally sustained by the body via this increased muscle mass.

Break Your Obsession With The Bathroom Scale

Weigh yourself just once a week and expect to see no more than a 2-3lb reduction in weight.

Do Not Reward Yourself With Food

As children we are often rewarded with food, especially junk food such as ice cream, pizza and candy. Often, as adults we find it hard to break this cycle of rewarding and comforting ourselves with high calorie junk food. This learned behavior is one of the main reasons why most dieters gain the weight back.

In order to break the cycle of yo-yo dieting you must learn to give yourself a non-food reward for every 5-10 pounds lost. Focus on your interests and reward yourself with something that will help you think of something other than food in the future. For example, if you like photography, and need to lose 20lbs, set X amount of money aside every time you lose 5 pounds so that by the time you reach your weight loss goal you have enough money set aside to buy the camera of your dreams and focus on photography instead of food whenever you feel stressed, anxious or bored.

Change Your Eating Style

Do not eat when you are in a rush or when you can not sit down to eat. Avoid mindless eating by never eating in front of the television or computer. Chew your food carefully and make meals last at least 20 minutes. Take a sip of water between bites and use a smaller plate than you usually do so that you can trick your eye into seeing the same amount of food it is used to seeing.

Brown-Bag It, Lose Weight & And Save $$$

Bring your lunch to work at least three times a week, lose weight and save money. Too often, we don’t make wise food choices when we are at work either because of time restraints or because of lack of quality choices. For example, I have worked in places where the only food options available to those who did not bring their lunches from home came out of vending machines.

Place Your Health Above The Worth of Leftovers

This is a crime against self and unfortunately it is a crime I often see mothers of young children commit. Mothers of young children will often elect to eat the little bit of food left over on their child’s plate instead of throwing it away in order to not waste food and/or money.

However, if you are the mother of a young child, who is tempted to do this, first consider the fact that those extra 50-100 calories, consumed at each meal and/or snack time, can amount to a weight gain of more than 50lbs a year. This will put a tremendous amount of strain on your physical and mental health as well as end up costing you far more in health care costs in the long-run than you’ve saved by “saving” this food.

Beware of Loving Sabotage

Make your friends and family aware of your intention to lose weight and keep it off. Request that they respect your efforts to lose weight and get fit by accommodating your new diet plan. Learn to say “no” gracefully during those times when friends and family attempt to tempt you with unwholesome foods.

Nurture Your Digestive System

Maintaining a healthy digestive system is imperative when attempting to maintain your weight loss. You can maintain the health of your digestive system by increasing your fiber intake, choosing whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables over sugary, carbonated drinks such as sodas which are known to cause dehydration and constipation. Likewise, be sure to drink eight, 8-ounce, glasses of water a day.

Forgive Yourself

Remember: You didn’t gain weight overnight and you will not lose weight overnight. Diet “slip-ups” are normal. They should in no way be considered a failure on your part. No diet is ever “ruined” if the dieter slips and has a slice of birthday cake at a friend’s birthday party. In fact, it is better to “slip” once in a while than to deprive yourself so thoroughly that you snap, abandon your weight loss efforts entirely, and start binge eating. Just forgive yourself when you “slip” and make a conscious effort to make your next food choice a healthy one.

16 Thoughts In 16 Days That Will Help You Lose 2.5kg! December 30, 2011

Do you believe that your mind and your thoughts have a big impact on your weight and attitude? I am a huge believer that where your mind goes…your body follows. So to help you lose 2.5kg in 3 weeks, here are thoughts you can schedule for yourself to think over the next 16 days.

They WILL help you get THINNER!

Thoughts:
1. I don’t have to eat it just because its on my plate.

2. BIG PORTIONS – BIG PEOPLE Small portions – small people.

3. What have I learned about my eating style today?

4. I can DO this just ONE more day.

5. What is the best alternative I can come up with, right now?

6. I will NOT let chocolate determine my self-esteem.

7. My husband is 6’1″ and I am 5’3″ – WHY do I think I could or should eat what he eats?

8. Buffets are intended for you to have choices, not to eat the whole thing!

9. If I eat this S L O W , I will really T A S T E it….and enjoy it for what it is – and NOT need more.

10. You can eat whatever you want at tonight’s party – as long as you have exercised the right to do so!

11. I know I can do this – if I really WANT to.

12. What can I do today to make me feel good about myself?

13. This is just 1 day out of my 365 day year – I can cope with it. tomorrow will be easier.

14. If I don’t take care of my weight and health – there are a lot of doctor’s and others who will gladly take my money to do it for me.

15. I never tell myself I am quitting – I only say: ” I’m taking a break, or vacation day today. It stops me from thinking it is all over. I acknowledge it is just a temporary break. Then I do not have to feel guilty over it.

16. When I get to my goal weight – I am treating myself to a spa! and pretend I am “Oprah for a day” (: She is only the richest woman in America ( at least as of this writing) Won’t you feel rich when you are at your goal weight and feeling your best?

Use these 16 thoughts to propel you forward on your lose 2.5kg in 3 weeks quest. These words will help you tremendously to get there. Even if you are a “doubting thomas” give it a try…just for the heck of it! What have you got to lose? Then please come back here and post a comment and let me know how you did. I want to hear from you.

I suggest: Pick one a day, repeat to yourself over and over all day long. Best of health to you.

5 Things You Didn’t Know About Carbs December 22, 2011

Discover why bread and pasta aren’t the enemy—and more

Bread. Pasta. Rice. If you’re trying to lose weight, you probably think these are absolutely off-limits. But the truth is, you need these types of carbohydrate-rich foods to give your body energy. And not getting enough carbs can make you feel sluggish, irritable and unable to concentrate.
But not all carbs are created equal. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. When you eat them, you may get a temporary burst of energy, but you’ll inevitably feel tired or hungry again soon after.
On the other hand, complex carbs (such as vegetables and whole-grain products) don’t cause the same spike in blood sugar levels. Your body breaks them down much more slowly, so you feel fuller longer. What’s more, high-quality carbs come packed with other nutrients like fiber, vitamins and minerals. More carb-smart facts:

1. Eating carbs won’t necessarily make you gain weight.

Research shows that most people lose the same amount of weight whether they follow a low-carb, lowfat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight.

The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice. Not sure if you’re eating too much? Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball. If you tend to eat more than that at one meal, just cut back at another.

2. Pasta, bread and rice aren’t the only carbs.

Vegetables, fruit and even dairy foods also contain carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too).

A good rule of thumb: Go for as many nonstarchy veggies (leafy greens, mushrooms, etc.) as you want, plus two fruits and three to six servings a day of starchy vegetables or grains (ideally whole grains) each day. A serving size equals a half-cup of cooked rice or pasta, one slice of bread, a cup of cereal or one small potato.

3. Your body burns off carbs the same way no matter when you eat them

From a weight-loss perspective, how many calories you eat overall matters most: Having 1 cup of brown rice at dinner affects your metabolism the same way as eating 1 cup at lunch. Still, I recommend going light on carbs at dinner; since that tends to be the largest meal of the day, it’s when people tend to overdo it. If you’re trying to shed pounds and big piles of pasta and second helpings of potatoes are often part of your evening meal, consider cutting out starchy carbs at dinner for a little while to jump-start your weight loss. After a few weeks you can add them back, but try not to have them every night (at least not until you can get a handle on portion control).

4. Just because a bread or cracker is brown doesn’t mean it’s whole-grain.

Many whole-grain products, like oatmeal, are naturally light in color. And manufacturers often add molasses or caramel coloring to foods made with refined grains to make them look like whole-grain products. Pumpernickel bread, for example, isn’t usually whole-grain (neither is rye bread, in case you were wondering). So don’t trust your eyes! The best way to tell if a bread, cereal or cracker is whole-grain is to check the ingredients list.

Keep in mind that a package may say multigrain, high-fiber or made with whole grains, but that’s no guarantee that the product is 100% whole-grain—or even good for you. Your best bets are foods that list the grain preceded by the words whole or whole-grain (for example, whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Keep an eye out for the yellow stamp from the Whole Grains Council (look for the version that says “100% Whole Grain”).
Also, pay attention to the other ingredients listed. Is there trans fat (partially hydrogenated oil), lots of added sugar or corn syrup, or tons of processed ingredients you can’t pronounce? If so, put that item back on the shelf.

5. It’s OK to ease yourself into whole grains.

I know many people complain that whole-grain pasta is gummy or coarse; being careful not to overcook it can help a lot. Or you may prefer the taste of a 100% whole-grain brown rice- or quinoa-based pasta to the whole-wheat kind.
Still not happy? Try mixing half of your usual white pasta with half of a whole-grain variety. (You can also do this with cereal, starting with 1/2 corn flakes and 1/2 bran flakes, for example.) Or try a whole-grain pasta blend, like Ronzoni Healthy Harvest, which is made with a mix of whole-wheat flour and white flour. Consider these baby steps toward eventually choosing 100% whole-grain pasta and cereal.
Another option: If you’re not usually a fan of whole-wheat bread, check out “white whole-wheat.” It’s made with a type of wheat that has a softer texture and milder taste, so it’s more like the traditional white bread that you’re probably used to eating. Just keep in mind that many white whole-wheat breads aren’t 100% whole-grain—companies often mix in some regular flour. But nutritionally, they’re definitely a step up from plain old white bread.

Best Carb Picks
Here are a few of my favorites.

Bread
• Pepperidge Farm Stone Ground or 100% Whole Wheat
• Arnold Stone Ground 100% Whole Wheat bread or 100% Whole Wheat Sandwich Thins
• La Tortilla Factory Smart & Delicious Original Low Carb, High Fiber Tortillas

Pasta
• De Cecco Whole Wheat
• Heartland 100% Whole Wheat
• Hodgson Mill 100% Whole Grain pasta

Cereal
• Kashi Heart to Heart
• Original or MultiGrain Cheerios
• Quaker Old Fashioned Oatmeal or McCann’s Steel-Cut Irish

Snacks
• Snyder’s Organic Honey Whole Wheat pretzel sticks
• Tostitos Artisan Recipes Tortilla Chips
• Any light popcorn (plain air-popped is best)

Crackers & Rice Cakes
• Low-Sodium Triscuits
• Quaker or Lundberg rice cakes
• Wasa Whole Grain Crispbread