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
Thursday, 25 February 2010
Wednesday, 24 February 2010
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.
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.
Tuesday, 23 February 2010
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.
Monday, 22 February 2010
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
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
Friday, 19 February 2010
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.
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.
Thursday, 18 February 2010
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.
Wednesday, 17 February 2010
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.
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.
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