Core workout you can do at your desk.
This video shows ways of strengthening your core right at your computer or in front of the television. Now you have no excuse.
This video shows ways of strengthening your core right at your computer or in front of the television. Now you have no excuse.
Myth one: Stay away from the scale.
Originally it was said that you should, instead of focusing on the numbers, pay attention to how your clothes fit. However, recent studies show that regularly stepping on the scale is linked to better weight loss. Now it is said that you should step on the scale first thing every morning. However sources say you should not let the numbers determine how you will feel about yourself, instead you should just use the numbers to be sure that the method that you are using is actually working.
Myth two: Eat mindfully.
Mindful eating works well for people who have a lot of time on their hands. In this method, you should chew each bite slowly and savor the flavor and stop eating when you feel full. However, if you are busy and on the run all of the time or if you have little self-discipline, this can be very frustrating. This just causes people to feel bad about themselves due to the fact that they feel they have no willpower, experts say. Our instincts tell us to eat a lot of high caloried foods and it is hard to break that instinct.
Experts say you should switch to 10 inch dinner plates so that the portions of serving sizes are smaller. Also, desserts should be put on a high shelf where they are harder to get to.
Myth three: Everything in moderation.
Research has found that a few nibbles of bad for you food sparks overeating. People who ate a small amount of chocolate wanted to eat high calorie foods. There is no need to place the label of “forbidden” on all sweets and desserts. Just focus on the ones that you are out of control with. Rather say, this food does not work for me. Studies have also proven that it is all in your mind. If you believe that one piece of chocolate is enough, then that is what you will eat.
Myth four: Shop only the perimeter of the grocery store.
This myth is incorrect in the fact that in the center of the store you will find a lot of weight loss assisting foods. For instance, the center of the store holds whole grain cereals, nuts, etc. However, you will also have to pass by those tempting treats like chips, candy and pasta. Experts say to choose grains like cereals and pastas that contain a minimum of 3 grams of fiber per serving. Also “whole” should be listed as the first ingredient.
Myth five: Begin drinking diet soda instead.
It is a myth to think that switching will make you loose weight due to the fact that you are consuming less calories. In fact, studies have shown that people who drink artificially sweeted drinks have higher BMI’s. Many people believe that ordering a diet drink will make it ok to have that double meat with cheese hamburger. Experts say it is best to stay hydrated with water and seltzer.
Everyone knows that in order to maintain or lose weight, you must keep a close eye on your caloric intake. However, the number of calories we consume varies between each person. So, how to you figure out what your magic number is? Well, in order to find that number, you must first understand what factors must be included in the equation. The formula is called the Harris-Benedict principle, which provides you with your basal metabolic rate, or BMR. Essentially, your BMR is the amount of energy your body needs in order to function. Interestingly, we use about 60% of the calories consumed each day for basic body functions. The other factors that influence your BMR are height, weight, age and sex. So, here how you calculate your BMR:
STEP 1:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
STEP 2: Determine Your Activity Level
* If you are sedentary : BMR x 20 percent
* If you are lightly active: BMR x 30 percent
* If you are moderately active (You exercise most days a week.): BMR x 40 percent
* If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
* If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
STEP 3:
Add the results of step 1 to the results of step 2. This number is the amount of calories you can eat every day to maintain your current weight. Obviously, if you want to lose weight, you will have to take in less calories than this number. *Of importance, as you lose weight, you will need to re-calculate the formula to assess your new BMR.
One of the biggest reasons people are reluctant to quit smoking is they fear they will gain weight. Of course a few extra pounds is better than the myriad of chronic health problems related to smoking. But, it is still one of the major road blocks to quitting. So, let’s explore the stats related to weight gain during the quitting process and some of the things you can do to avoid weight gain.
Scott McIntosh, PhD is an associate professor of community and preventive medicine at the University of Rochester and director of the Greater Rochester Area Tobacco Cessation Center. He reports that only about 1/3 of quitters gain weight and the average weight gain is about 5 – 8 pounds. “Obviously that’s something many people would rather not see. But by quitting smoking, you can add years to your life — and years of being in good health rather than sick or disabled. Those extra pounds are a small price to pay.”
So, now that we know that the average weight gain is under 10 pounds, let’s look at some tips to either mitigate or altogether avoid the weight gain. First, don’t crash diet or start a new diet plan while quitting. That is way too much stress and can not only cause you to gain weight but also derail your plans to remain smoke-free. Rather, keep an eye on your daily calorie intake. Remember, take in the same amount or less calories that you burn on a daily basis. Second, have low-calorie snacks available to help with the oral fixation side of smoking. Some great options include sugar free candy, bite size veggies (carrots, peppers or celery sticks are great options), sugar free gum or lollipops. Third, drink enough water! This will not only keep you hydrated but will also help you feel full as it satisfies the craving to pop something in your mouth. Next, be sure to eat foods high in fiber as it helps make you feel full for longer periods. Some foods high in fiber include whole grains, beans and veggies. Of great importance, you must exercise! This not only burns calories but it also keeps your mind and body busy, thus distracting it from your nicotine cravings. It also relieves the stress of quitting. Finally, consider seeing a doctor about a smoking cessation aide to help ease the stress of quitting, increase the chances of remaining smoke free and to help avoid excessive weight gain.
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