How to Overcome Weight-Loss Frustrations

Losing weight isn’t easy; it takes patience and persistence. As you’re following the South Beach Diet, you will accomplish more than just achieving your weight-loss goals — you’ll also improve your health and renew your confidence. That said, there will be times when you’ll feel frustrated, especially when those pesky pounds won’t budge. But this doesn’t mean your eating plan isn’t working for you. Developing healthy habits, like making good food choices and exercising regularly, takes time — that’s why slow and steady weight loss works for the long haul. If you feel like you’ve been following the Meal Plans and the scale isn’t moving, here are a few steps to help you get past this temporary bump in the road:

* Re-evaluate your Meal Plans. IF you’re on Phase 1, make certain that you’ve removed all refined sugars and starches from your diet these first two weeks (you’ll still be enjoying good carbs from many vegetables and legumes though!) so you can stabilize your blood-sugar levels and diminish cravings. Once you’re on Phase 2, you’ll slowly start adding more good carbs, such as whole grains and fruits, back into your diet. If your weight loss has stalled on Phase 2, then take a look at the good carbs you are eating. Maybe you need to cut back on the number of servings of whole grains and fruits you’re getting or work them in more slowly. A great idea is to keep a food diary diligently for one week and then re-evaluate your food choices.


* Think slow and steady. Everyone has different body chemistry, so it’s only natural that some people may lose weight at a slower rate than others. A slower metabolism or a medical condition can affect how much weight you lose and how quickly. Also, the fewer pounds you have to lose to begin with, the slower they may come off. Whatever the case, no two people will be exactly alike in their ability to lose weight. On Phase 2, aim to lose just one to two pounds a week. This slow and steady pace will help keep it off for good.


* Move to Phase 2 after the first two weeks. If you spend too much time on Phase 1, you can start to lose lean muscle mass, which will stall weight loss. Also, you don’t want to miss out on the myriad vitamins, minerals, and other nutrients that come from reintroducing whole fruits and whole grains to your diet, not to mention the added fiber. Dr. Agatston recommends that you move onto Phase 2 after the first two weeks, even if you didn’t absolutely stick to the Meal Plans on Phase 1.


* Focus on smaller goals. Maybe it’s the way your clothes now fit or maybe you’re suddenly able to walk up a flight of stairs without losing your breath. Take a look at the positive changes that don’t involve the scale. Sure, your weight is important, but taking a break from that number may be just what you need to continue your success.

source: wwww.southbeachdiet.com

Throw A Punch

Celebrities, athletes, and health experts have all raved about boxing as one of the most complete workouts today, with its power combination of cardio, abdominal exercises, diversified sessions, and just plain fun while throwing away those punches. For regular students, it can be thrilling experience, while weary professionals consider it as a good way to de-stress.

Unlike before when different boxing gyms were intended only for training professional boxers, these venues have now opened their doors to the public- ordinary men and women who just want to try out a different exercise and reap boxing's fitness benefits!

Sessions usually last for an hour, starting with a warm up (a must have), followed by three-minute laps around the gym, sessions where you throw different combinations of punches on your trainer's mitts, exercises with punching bags and speed balls, and the abdominal workout to strengthen the core. There are one-minute breaks in between sessions, so that the student can conserve energy and pace him/herself properly.

Doing the mitt sessions on an actual boxing ring also helps in boosting the confidence and performance of students. And of course, with all that strenuous training, boxing enthusiasts get to improve their energy level, and burn fat during and after the workout.

Play and Sweat

The advent of exergaming has spurned video gamers to take an active lifestyle, where they can play and at the same time exert some physical effort and sweat! Exergaming combines the fun of playing video games with the function of an exercise. Among the games initiating this trend is the Dance Dance Revolution by Konami and Wii Fit by Nintendo. With Dance Dance Revolution, the player stomps on the pads in sync with the music to stimulate aerobic activity, while playing the Wii Fit involves the motions of doing active sports like tennis, bowling, golf, and boxing.

Choosing the Right Workout Clothes

Never mind fancy labels or the latest fashions: The best workout clothes are designed to make working out as comfortable as possible.

After a hard workout, you'll feel exhausted, tired, sore, fantastic — and will probably be covered in sweat. Believe it or not, the clothes you wear for a workout can make a difference in how you feel after exercise. Several factors can affect how comfortable your workout clothes are, including the fabric they're made of and whether they're right for the type of exercise you will be doing.

Workout Clothes: Pick “Workhorse” Fabrics

Some fabrics are designed to pull sweat away from your skin during exercise and others absorb it. When it comes to workout clothes, some choices are better than others.

*Think wicking. There are many breathable synthetic fabrics that “wick” the sweat away from your skin, which can help it to evaporate quickly and keep your body cool. Clothing made out of fabrics containing polypropylene are a good choice for exercise and other activities in which you are likely to sweat a lot, as they allow the sweat to be evaporated from the skin but do not soak clothing and leave you feeling sweaty and uncomfortable.

*Consider cotton. Cotton shirts and pants, on the other hand, absorb the sweat, and they don't pull it away from the skin or help it to evaporate quickly. That’s why cotton workout clothes can feel heavy and wet as you exercise. Avoid fabrics that don’t breathe. Never wear clothing made out of rubber-based or plastic-based materials, which keep sweat from evaporating and keep your body temperature too high during a workout. Workout

Clothes: Get the Right Fit

To make sure that your workout clothes fit your body and the workout that you have planned, consider these tips:

You should wear clothes that are loose and comfortable. But if you are running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet. For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice. In general, keep in mind that you don't want any clothing that gets in the way of the activity.

Workout Clothes: Change With the Seasons

If you exercise outdoors or play seasonal sports, what you wear may have to change with the seasons. Keep these tips in mind when dressing for outdoor exercise:

*Hot weather. During warm summer months, be sure to choose fabrics that allow your skin to breathe and wick sweat away. Dress in clothes that are cool and comfortable, and allow you to move freely.

*Cold weather. When it's very cold outside, you'll need to dress warmly, but keep in mind that you'll be exercising and boosting your heart rate and your body temperature. Dress in layers that you can remove, and always dress for weather that's warmer than what the thermometer outside says. Keep sweat-wicking clothing on your inner layer, and put an insulating layer on top of that. Always cover your head, ears, and hands to protect them from the cold.

*Wet or windy weather. Nothing can ruin an outdoor workout faster than getting soaked in the rain or caught in a strong wind. Wear an outer layer that protects your skin from the elements.

Just remember that no matter what the temperature, you're still likely to work up a sweat during a workout. Keep yourself as comfortable as possible with clothing designed for heavy exercise that wicks sweat away from the skin. And keep the weather in mind if you're exercising outdoors, and dress appropriately.

source: www.everydayhealth.com

Why Vegan?

Adopting a vegetarian diet is not as difficult as some people may think. In fact, going vegetarian has never been easier!

Here are some top five tips for making the switch:

1. Make vegetarian versions of your favorite meals. Substitute vegetables, faux meats, and tofu for the meat in your favorite recipes. Replace the meat in your favorite meat dish, stir-fries and chili with beans, grilled vegetables, or crumbled veggie burgers.

2. Explore vegan recipes. There are thousands of kitchen-tested recipes to choose from at VegCooking.com. There are also vegetarian cookbooks available for gourmet chefs as well as for those who don't want to spend more than 10minutes preparing dinner.

3. Go Faux! Not only are mock meats and dairy-free delights delicious and cruelty-free, they are also high in healthy plant proteins and low in saturated fat (and they contain no cholesterol). You can fins faux-meat products - including veggie burgers and hot dogs as well as mock-chicken patties made from soy and other meatless ingredients- at health food stores.

4. Explore vegan-friendly restaurants in your area. Regardless of what your budget oe where you live, you can enjoy a great vegetarian meals. If you're stuck at a behind-the-times restaurant without many vegetarian options, ask if the chef can whip up a vegetarian entree.

5. Explore ethnic eats. If you're in a large city, be sure to sample food from restaurants that make Chinese, Thai, Korean, Indian, or other ethnic foods. These restaurants normally have several dishes that are both delicious and meat-free.

Go Green and Lean

Green exercise refers to physical activities that offer the benefits not only of exercise but also of direct exposure to nature. Research shows that interacting with nature can positively impact our health and well-being; relieve stress; and promote concentration and clear thinking. Green exercise takes place outdoors and can be any informal activity such as gardening, cycling and walking in urban green areas, to kite flying and conversation projects in the countryside. It is considered as one of the most cost-effective ways of improving total well-being throughcommunion with nature, sensory stimulation, manual activities, and an escape from modern life.

Debunking Diet Fads

It has been yet another year where we witnessed the spawn of professional dieters. According to research, an estimated 80 million people experiment on diets every year.

But come on, give them a break.

After enduring the countless proportion-slashing, meat-avoiding, and meat-fasting habit, these guys deserve all respect and the acclamation.

The year 2009 paved way to a number of "fool-proof" diets that claims to be the best in sculpting those curves and burning those deposits of adipose tissue. Wuth that being said, let me enumerate some advertised diets in the previous year; why they become popular and more importantly, why they will never work.

Seven Day Elimination Diet: A sample lunch under this diet is carrot salad with ginger dressing. Moreover, it discourages preparing a meal with oil. Instead, everything should be steamed and you cannot intake any dairy, sugar, and processed foods.

The rationale is eliminate toxins from your body by replacing them with almost raw food to eat for seven days.

Sonoma Diet: Focuses on nuts, fruits, vegetables, whole grain, olive oil and fish.

Supposed to rejuvenate the body by eating foods with any kind of fat; free it from sugar and processed foods.

Requires someone to embark to a 10-day "toxin" purge.

The Step Diet: From the name itself, this eating practice gives premium to walking.

On the nutritional side of it however, it suggests that a dieter cut up to 75 percent food intake; or simply cut back on how much you normally eat, while increasing your activity level.

At least for a week.

Volumetrics Eating Plan: According to thr proponents of this diet, people should classify foods based on their energy density.

They said that the fundamental requirement on a meal is for people to feel full. Ergo, low density foods such as fruits and vegetables, including soups and stews can help make you feel "full" without overloading your calorie intake.

South Beach Diet: The components of this diet itself is very sensible. You could eat regular meat, with loads of veggies and dressings on the side; nuts, fruits, eggs, and cheese. In fact, you can have your regular dose of sugars, sodas and sweets.

However, you have to veer away from bread, rice, potatoes, pasta or baked goods.

Fruits are not allowed either. Sweets such as candies, cookies, ice cream, sugar and rice are hands off. Alcohol? Definitely out.

For the 14 days.

Though I do know the single fact that would probably have me stoned: DIETS DO NOT, AND WILL NEVER WORK! Don't get me wrong, these diets are mostly likely backed up by years of research and possess a solid theoretical foundation. In the end, if one wishes to achieve a sound body and lifestyle, one must stop dieting.

Pedal Up

Biking is an efficient, low-impact exercise that can be just as effective as running, without the knee pain. You can go biking at 15 miles per hour to burn calories at a rate of approximately 650 an hour. To lose a pound a week, you should bike four times a week, three workouts of 30 to 60 minutes each and one workout of one to two hours. Remember to use a reliable bike and proper gear, especially helmets and elbow/knee pads. Warm up and cool down by cycling slowly for about 10 minutes on either end of workout.

Play Ball

Working out with an exercise ball is a fun and effective way to lose weight. Made from elastic soft PVC and filled with air, it was initially used in physical therapy and athletic training, but its benefits have been discovered by fitness enthusiasts. The exercise ball allows a wide range of exercises and provides the primary benefit of retaining balance. This is opposed to exercising directly on a hard flat surface. With continued use, the muscles will get stronger, especially the core consisting of the abdominals and back muscles which are the targets of the exercise ball fitness programs.

Exercising Safely

These pointers are good advice for everyone who exercises, regardless of age, conditioning, or intensity of exercise.

* Don't forget to warm up and cool down properly.

* Wait at least two hours after eating to exercise.

* Wait two or more days after having a cold to return to your exercise program.

* Always drink plenty of water.

* Slow your pace when the temperature rises above 70° F. When it tops 80° F, schedule your exercise sessions for early morning or evening, or consider walking in an air-conditioned place like a mall or on a treadmill at a gym. Slow down when going up hills.

* Dress in loose, comfortable clothing that's appropriate for the weather.

* Choose shoes that are designed for your type of exercise and replace them regularly. The cushioning built into jogging and walking shoes wears out in 6–12 months of steady use.

* Design an exercise program appropriate to your fitness level. If you're under a doctor's care, speak to him or her first to determine your limitations.

* Don't overexert. Listen to your body and cut back if you
are unable to finish your exercise session are unable to carry on a conversation while exercising feel faint after exercise feel fatigued during the day have difficulty sleepingsuffer aches and pains in your joints after exercising.

Frozen Dinners, Are They Healthy?

Many are high in fat and sodium -- two things you should be conscious about.

Frozen dinners have become convenient to all of us. They're simple and quick! But not all of them are good for your diet. In fact, many of them are loaded with unhealthy fat, sodium and calories. So if you regularly rely on frozen dinners for your meals, make sure you pick the healthiest ones by following these guidelines:

* Add healthy sides. Many food companies have frozen dinners that are designed specifically for the dieter. These meals are automatically calorie controlled--usually containing fewer than 300 calories--but they also lack many nutrients, too. Supplement the meal with a healthy side dish, like a large green salad, a piece of fruit, or steamed veggies.

* Watch the sodium. Some frozen dinners contain lots of sodium. Not only is excess sodium bad for your health, but it also leads to bloating and water retention! Make sure the frozen dinners you choose have less than 900 milligrams of sodium.

* Stick with the basics. If you're watching your waistline, you probably wouldn't choose tortellini in Alfredo sauce at a restaurant, right? Make the same wise choices when picking frozen dinners, too. Choose grilled or broiled lean meats and healthy sides like roasted potatoes. Avoid heavy cream sauces and added cheese.

Gym Fitness Classes Are Beneficial

Don't be afraid of the gym...welcome it with open arms!

Fitness classes can be completely worth the trip up there, not only for the massive amounts of calories that you can burn, but also for the camaraderie.

In some cases, fitness classes can work better for some people than an individual workout. Most classes are one hour long, which tend to go by very fast. Before you know it, you've turned an hour of fun into a fat and calorie blasting workout!

Here are the most common excuses for not attending fitness classes:

* Everyone will laugh at me!
Most people attend fitness classes for very selfish reasons. They are interested in their own workouts and their own bodies. Kick the habit of being self conscious about how you look at the gym because, as you will discover, members come in all shapes and sizes. The one thing they all have in common is that they are determined to reach their goals. The first step in burning calories, and ultimately losing weight, is just getting to the gym.

* The gym is too expensive!
Determine your daily calorie requirements using the BMR Calorie Calculator. Now subtract 500 calories to determine your new daily calorie requirement to lose one pound per week. Are you meeting this goal? If you are over your daily calorie goal, would you say that the food you have consumed over and above your goal would total $29 or more per month? Given that the average monthly gym fee is $29, you would actually be saving money by getting a gym membership and meeting your calorie goals!

* I don't have anything to wear!
You would be surprised! Members will wear anything from a sweatsuit to a tiny sports bra and shorts, and everything in between. There is no runway at the gym, so save your money and purchase your new workout wardrobe once you become completely comfortable. It's perfectly fine to start with t-shirts and leggings or shorts for now. Some gyms have dress codes, so make sure that you follow these guidelines and ask questions when in doubt.

* I don't know anyone at the gym!
New members tend to hide in the back of the class and not speak to anyone. The return rate becomes extremely low for these members. Everyone has to start somewhere, and meeting the other members means potentially finding a workout buddy! So continue to attend the class and you will start to meet some of the other regular members. Be friendly and have fun! Newer members will continue to show up in your class and pretty soon, you'll be pushed up to become a front row diva!

* I'm not interested in working out next to Miss Fitness!
Kick this attitude to the curb! Make it a goal to look better than Miss Fitness. You'll be amazed at how much harder you work when you are staring at your goal...and it wouldn't hurt to ask Miss Fitness why she looks so fantastic after the class. You'll make her feel wonderful and get great advice at the same time!

A couple of last bits of advice: Visit a few local gyms to find the one that best suits your needs. Check the gym hours of operation, times and days of fitness classes, facilities, quality of machines and cleanliness of the locker rooms. Most of the larger gyms will give you a full tour of the facility while fitness classes are being taught. You can get an idea of the clientele at this time, so try visiting during peak hours to get the most out of your research. Stick with it! Try to attend a few of the same classes every week. The fitness instructor will change up the program every 4-6 weeks to challenge the class and to avoid burn out.

excerpt from www.everydayhealth.com

How Should I Adjust My Diet & Exercise Plan As I Get Older?

I recommended that you stick to the frequency of exercise that you’ve been doing. For example, if you exercise four hours a week, try to maintain that duration, but change the exercise type and intensity. Be more conservative in choosing physical activities so you don’t develop or aggravate orthopedic conditions like lower back or knee pain.

Combine your regular exercise program with non-weight-bearing and low-impact activities like swimming, cycling, yoga, and Pilates. If you run, don’t do it everyday to preserve your knees. Do resistance training regularly; this makes you more functional in daily activities and slows down muscle loss and declines; this is normal as you get older.

Be more cautious of your intake of high-fat, high-sugar and salty food which causes diabetes, hypertension, and other cardiovascular diseases. Consume more fiber by eating fruits and vegetables, lean protein, and whole grain food. Drink more water, too. If you’re not as active as before, you should eat less. If you’re trying to lose weight, don’t skip meals, or follow fad diets or starve yourself.

Quick and Simple Ways to Work Out at Work

While a regular workout routine is an essential part of reaching your weight-loss goals, there will be times when your job or family obligations get in the way of exercising.

When busy with so many activities, try to get in a five- or ten-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none. If you can’t find time for fitness before or after work, here are seven tips to help you squeeze fitness into your workday.

1. Park farther away from the office, or get off public transportation at an earlier stop.

2. Take the stairs instead of the elevator, especially if you have just a few flights to climb.

3. Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away. If you bring your lunch to work, use the time you save buying lunch to take a walk around the block.

4. Walk over to coworkers’ desks when you need to chat with them or deliver messages rather than using e-mail or the phone.

5. Instead of meeting friends in the office or over lunch, meet to take a walk instead.

5. Use your headset or cell phone and walk around while talking on the phone.

6. Stretch occasionally while sitting at your desk or leave a light pair of weights at work and do some upper-body exercises.

See, that is simple!

Do 15 “Real” Pushups

It’s a big jump from “girl” pushups, where your knees touch the floor, to military-style presses, but there’s one simple tool that can help you bridge the gap: a staircase. “Angled pushups are easier than those on a flat surface, and they build more strength in your shoulders, chest, arms, and core than pushups on your knees do.

STEP 1: Stand facing a staircase with both feet flat on the floor a few inches infront of the bottom step. Place your hands shoulder-width apart on the front edge of a step so your body is at roughly a 45 degree angle to the floor. Keeping your abs tight and your body straight, lower yourself slowly then push back up. Do 1 set of 15 (stop to rest for 30 to 60 seconds at any time if you need to).

STEP 2: Position your feet about 6 inches away from the stairs and place your hands one step lower. Again, aim for 15 push-ups and take 30 to 60 second breaks as you need them.

STEP 3: Repeat the move, but this time back your feet a few more inches away from the stairs and lower your hands another step. Repeat until you run out of stairs and can do 15 on the floor.

Swimming Will Help You To Lose Weight

Answer: True.

It will help, but I wouldn’t rely on it as your only exercise. Swimming is easy on your joints and good for your muscles. It is even better if you can get to the ocean or a beautiful lake or river.

Eat Right This Year!

For some people, the word "diet" equates to "not eating." But did you know that starving yourself is a bad habit that may not help you lose weight?

Irregular eating habits, such as skipping meals and overeating, often lead to diseases in both adults and children. Being aware of these habits can modify our otherwise sinful approach to food.

Here are bad eating habits you should be wary of and eliminate completely:

1. Binging. Some of the most delicious food also happen to be the most unhealthy, as they have too much sugar, salt, or trans fat. Binging on processed foods is probably the greatest cause of obesity.If you often feel hungry throughout the day, eat meals that consists of fresh fruit, vegetables, whole grains, legumes, seeds, and nuts.

2. Not eating. Deprivation only causes your body to store every calorie you take. Starving yourself also often makes you binge later on.

3. Not knowing what you eat. You don't have to count calories every time you eat, but you should know if you're getting more than what you need.

4. Taking too much sugar. "Sugar raises blood sugar (glucose) levels, which triggers the body to produce insulin and change your metabolic rate. Caffeine is also known to raise insulin levels, which slow your body's fat-burning process. Opt for desserts high in fiber but low in fat instead, such as fresh fruits, frozen yogurt, and sugar-free treats.

5. Upsizing. Extra everything means more calories and trans fat. Control your urge to binge by asking for smaller portions or sharing entrées. When eating out, ask the chef what type of fat the restaurant uses and request for healthier unsaturated oils such as canola, olive, and corn oil to replace saturated ones.

6. Not drinking enough liquids. Poor hydration can lead to irregular waste excretion and dry or sallow skin, so you really need to drink eight glasses of water everyday. If you’re not used to doing so, you can take tea, skim milk, or fruit juice, too. Just avoid (sugary) soda and coffee, which can deplete your [supply] of wate.

Physical Fitness: Exercise Basics

Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.

When incorporating more physical activity into your life, remember three simple guidelines:

1. Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week.

2. Avoid periods of inactivity; some exercise at any level of intensity is better than none.

3. At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.

Taming Your Cravings

Try these suggestions to “cleanse” your kitchen of foods that aren’t friendly to help you sustain your healthy lifestyle:

* Plan a monthly cupboard cleaning to throw away any unhealthy foods that have mysteriously sneaked backed in.

* If foods are still packaged, consider bringing them into your parent's home or office to share it with your family members and co-workers.

* Make it clear to yourself that you will not buy unhealthy foods. Instead, try snacking on vegetables and fruits.

* Don’t allow yourself to succumb to impulse buys when shopping: Avoid the grocery aisles that contain chips, cookies, and other sweets. Instead, shop the perimeter of the store, where the fresh fruits and vegetables are typically sold.

Numbers Can Be Deceiving

One particular box of reduced-fat soda crackers has the following claim - in big yellow letters, no less than "33% Less Fat Than Original Crackers." The math is accurate: The original product does contain three grams of fat per serving, while the reduced-fat version has two grams. It is a 33 percent difference- but we're only talking about one gram of fat here! And what you won't see advertised on the box is that this version has 33 percent more carbs. To add flavor, they replace that one gram of fat with three grams of refined flour and sugar - hardly a healthy trade-off.

EAT THIS: Buy whole-wheat crackers that pack at least three grams of filling fiber per serving. You'll be less likely to start noshing later.