Showing posts with label lose. Show all posts
Showing posts with label lose. Show all posts
Friday, April 17, 2015
I CAN NOT LOSE WEIGHT WHY
Snacks, temptations, compulsions, poor eating habits are all reasons why we can not seem to lose weight. Explanations ...
snacking
It can eat through automation, without realizing it, without any real desire or hunger, passing in front of the fridge or cupboard. This snacking behavior, source of calories, it is well known among children, but there are also adults. One way to fight against this trend is to simply provide a lunch or snack when you need it most. It is the fact of thinking that will control himself better. snacking
It can eat through automation, without realizing it, without any real desire or hunger, passing in front of the fridge or cupboard. This snacking behavior, source of calories, it is well known among children, but there are also adults. One way to fight against this trend is to simply provide a lunch or snack when you need it most. It is the fact of thinking that will control himself better.
temptations
There is also a trend that was to resist the pressure of food when we see them, feel them, we taste ... This is what is known hypersensitivity to food stimuli. Here again, a few simple rules allow us to fight against this natural tendency well:
do not let the long flat on the table,
do not keep the chocolate bar or packet of biscuits started next to you,
eat slowly to be quite sensitive to satiety signals and learn to respect his feelings,
do not go shopping hungry because it opens the door to indiscriminate purchases ...
The compulsive tendencies
Finally, the most difficult, the trends are called "compulsive". These trends correspond to the desires, urgent needs to eat with a feeling of loss of control followed by a strong sense of guilt. These trends often respond to a state of anxiety, stress, discomfort, resulting in a vicious circle. They contribute to the negative feeling of being constantly "at fault" for lack of cracked fault for not having enough will, lack of feeling lousy ?? Negative feeling which only increases the self-esteem of trouble already linked to this feeling of discomfort in his body.
Analyze why
Work against these trends is primarily to analyze how well the register of emotions appear cravings or these needs: anger, rage, nervousness, fear, depression ?? This negative feeling will be "fought" by eating. A quiet and well-being occur then, unfortunately fleeting because soon followed by a sense of guilt. By becoming aware of these feelings, these feelings, it is already possible to appease a part of but also to find ways to break this chain of behavior that is repeated multiple times.
"Asking"
This man (or woman) comes home from work upset, stressed from a difficult day, falls on the food upon arrival at home every day trying to resist this trend ... Why not break the rhythm and rituals and evening eg changing into returning or shower to "wash away all the stress of the day ?? "Settle quietly and comfortably for a few minutes of relaxation before resuming the evening. The activities sometimes enough to" ask "and expand his vision to finally realize that many solutions are possible us apart from the food. The situations are not always easy and sometimes it eating disorder requires care and psychological support. But one thing is certain: it is important to focus on his feelings to distinguish hunger pangs of desire to eat. In the same vein, it is worth asking what actually brought the food? A he calmed our anxiety, our anger, our fears, our lack of affection ?? By being a little more attentive to these different feelings or emotions these, it is possible to really advance in more control of how we eat.
Sunday, April 12, 2015
HOW TO LOSE WEIGHT AND REDRAW THE SILHOUETTE
Slimming beauty and redraw the silhouette, the challenge is daunting. What are the available methods and how to approach to be ideal?
What are the best ways to lose weight around?
The slimming diet
Slimming treatment is necessary if one is overweight, but not any diet!
Forget the restrictive diets (so frustrating) or Express which will be accompanied by a yo-yo effect (fast recovery of lost kilos). What is needed is to eat less and especially eating better. The diet should be low calorie but balanced.
Meanwhile, you have to develop new eating habits that will allow you to keep your assets, that is to say not to resume weight goal achieved soon! This is the key to sustainable weight loss.
Sport
It must always be associated with the regime. Not that the sport is to lose weight, but physical activity improves the effectiveness of the diet.
Needless to target performance. What matters most is not the intensity but regularity. And do not forget that in terms of physical activity, is cumulative.
Also, walk as often as possible, forget the car and elevators, and multiply operations.
Your minor special secret tricks:
1 - Do you follow a dietician or nutritionist who will establish a plan for your lifestyle and encourage you through monitoring.
2 - Why not use the services of a personal trainer (present in most gyms) or boost motivation through group meetings (eg those organized by Weight Watchers)?
What are the best ways to reshape your figure?
Sport
He sculpted silhouette and gives great!
If you practice to reshape your body (even round, a muscular figure is sexy), prefer specific strength training exercises in a gym, for example.
The most obvious is the practice of abs to regain a flat stomach. Remember that most exercises target specific groups of muscles. It remains to practice often several times a week.
endurance
Exercise does not have to be intense to achieve carve.
It takes about thirty minutes of endurance for the body begins to use stored fat reserves.
So for a total benefit, prefer endurance exercises because at least thirty minutes a day: jogging, walking, biking, swimming ...
Your secret special figure Boots:
1- Alternate endurance sport with weight training and stretching to develop a harmonious silhouette.
2- Make the Power Plate sessions if you are short on time.
This vibrant platform on which you perform specific movements is intensely working muscles thanks to vibrations.
What are the best methods to hunt inlaid pounds on an area?
Cosmetic surgery
Liposuction can suck the fat deposits localized resistant to dieting.
It is indicated if you have a normal weight but display a saddlebags or belly or even fat pads on the knees or hips.
Non-surgical methods
There are other cosmetic techniques, much less invasive, which allow to thin some areas. These are:
lipolysis (phosphatidylcholine injections members to break fat cells)
laser lipolysis (breakdown of fat cells by heat)
ultrasound,
mesotherapy (injections stimulating microcirculation and factors of lipolysis).
Their use depends on the area to be thinned and extent (stomach, saddlebags, love handles, inner knees, etc.).
Your special aesthetic techniques secret tricks:
- Talk a physician specializing in aesthetic techniques. Run the word of mouth.
Saturday, March 28, 2015
Running on an empty stomach to lose weight
Physical endurance exercise performed fasting seems more effective for burning fat than the same exercise performed after eating.
Training potentiates this effect, particularly in the woman ... ??
Energy expenditure, fasting sport and thinning
It is well known, the type and duration of physical activity has an important influence on the mobilization of energy reserves of the organism. The nutritional status of a sport (amateur or not) also affects energy expenditure.
To be physically active fasting increases the use of fat to achieve muscular work.
Significant differences between exercise fasting and exercise on a full stomach
Indeed, for the same low intensity exercise, in a normal person, the effort made fasting burns about 45% fat (by "melt" fat, a reaction called lipolysis), while after the ingestion of glucose, same effort burns half less fat ??.
This observation is also true if the effort is more intense: the use of carbohydrates is twice as important if food intake is 8 to 12 hours before the service.
Running fasting can it help lose weight?
From there to lose weight?
Presumably, as highlighted the work of a team of French researchers from the University Paul Sabatier in Toulouse.
In obese person, conditions of moderate intensity exercise mobilize 47% of fat in energy expenditure, against only 31% after eating, which, if the effort is repeated regularly and is associated with a reduced calorie diet, inevitably leads to weight loss.
Long-distance race
This effect "fat-burning" has its limits.
It is maximum for an effort of moderate intensity (jogging) after an overnight fast but fall rapidly with increasing violence of effort (fast running).
However, more effort is prolonged in time, the more the body will draw energy in fat in adipose tissue and even more if the activity is practiced fasting.
The training burns more
Accustom the body to physical effort fasting also improves the efficiency of fat oxidation, through a metabolic adaptation of the body, more favorable to the use of lipids.
The woman here has undeniable advantages over man. Indeed, at a moderate intensity exercise in obese people, lipolysis and fat oxidation is significantly better for the women.
In conclusion, benefit women and exercise of moderate intensity
In other words, women mobilize more fat than men fasting, but only for low and medium intensity exercise.
Sunday, March 22, 2015
How to lose weight and reshape tailored silhouette
Slimming beauty and redraw the silhouette, the challenge is daunting.
What methods are available and how to approach his ideal?
What are the best ways to lose weight around?
The low-fat diet
The low-fat diet is needed if we are overweight, but not any diet!
Forget restrictive diets (so frustrating) or Express which will be accompanied by a yo-yo effect (early resumption of pounds lost). What is needed is to eat less and eat better especially. The diet should be low calorie but balanced.
Meanwhile, you have to develop new eating habits that will allow you to keep your assets, that is to say not to resume soon weight goal achieved! This is the key to sustainable weight loss.
Sport
It must be associated with the regime. Not that the sport is losing weight, but physical activity improves the efficiency of the diet.
Unnecessary to target performance. What matters most is not the intensity but the consistency. And do not forget that physical activity, while stacks.
Also, walk as often as possible, forget the car and lifts, and multiply operations.
What are the best ways to reshape your figure?
Sport
He sculpts the silhouette and gives the look!
If you practice to reshape your body (even round, a muscular figure is sexy), prefer specific strength training exercises in a gym, for example.
The most obvious is the abdominal useful when searching for a flat stomach. Remember that most of the exercises target specific groups of muscles. Remains often practice several times a week.
endurance
Exercise does not have to be intense to achieve carve.
It takes about thirty minutes of endurance for the body begins to use stored fat reserves.
So for an overall benefit, prefer endurance exercises for at least thirty minutes a day: jogging, walking, biking, swimming ...
What are the best methods to keep the pounds stamped on an area?
Cosmetic surgery
Liposuction can suck localized fat deposits resistant to dieting.
It is indicated if you have a normal weight but display a saddlebags or belly or even fat pads on the knees or hips.
Non-surgical methods
There are other cosmetic techniques, much less invasive, which allow to thin selected areas. These are:
lipolysis (injections of phosphatidylcholine members to break fat cells),
laser lipolysis (breakdown of fat cells by heat)
ultrasound
mesotherapy (injections of stimulants microcirculation and factors of lipolysis).
Their use depends on the area to be thinned and extent (belly, saddlebags, love handles, inner knees, etc.).
Saturday, March 21, 2015
simple tips to lose weight without dieting lose weight without suffering
It is much easier to lose weight than you think; Then the whole problem is to maintain the desired weight ....
In this article I consider the first step: to lose 3-5 kg in 4 weeks; summer approaches, the beach, the light output is required, you must enter the swimsuit and the athlete should sharpen ...
Here are 10 simple tips, common sense, the result of my experience in the field and one of "my" patients, athletes or not:
Jean-Jacques Menuet, sports nutrition
. 1 General: motivation must be acquired to implement the strategy I propose this for 4 weeks; validation by the attending physician of the real need to lose weight and for somatic or psychological pathologies contrindiquent wasting no question of doing anything, the doctor is there to ensure the health of its citizens . I do not want to talk about diet, synonymous with hassle, frustration, punishment, simply because our balance is based on the respect of a pleasure power. Yes you can eat cabbage soup every day diet that works! eat only fruits (the fruit diet) and after ...
. 2 TAKE THE TIME TO EAT, chew food; what for? causing the feeling of satiety is the longer the "contact" brain food with the amount of volume ingested. A meal should not be less than 20 minutes with short breaks between each dish; yes I know, it is not obvious, but decided to lose weight it is also useless to accept challenge, change habits.
3 Breakfast. Daily from sunrise before the toilet, a third of a glass of water at room T ° in which you mix the juice of half a lemon. If possible hot drink will be represented by tea, not too brewed unsweetened or sweetened with one teaspoon of fructose, if possible black tea. On three consecutive days: Day 1 = one slice 50g toasted wholemeal bread and a slice of ham (or slice chicken) well degreased; a baked apple; drink a glass of calcium enriched soya or a glass of water with good c-tablespoon skim milk powder; in this drink mix 2 teaspoons moderately curved protein more than 90%, good quality nutrition with a balanced amino acid profile, such as "Régéprot" in Overstim. Day 2: Half a ripe pineapple medium or 300g of black grapes with a very thin skin, and then do not eat the skin. Day 3: In a shaker mix: a ripe banana, a few strawberries (the original gariguettes France!), Drink a glass of calcium-fortified soy, ie shave 3 tablespoons oatmeal, some grapes dry dip that made the night. And the cycle continues for three days.
. 4 A MANDATORY snack (it can not be discussed!) At 11am (except breakfast was consumed at 10am!) Rotate every three days: 40g St Moret lightened a full biscuit or 2 teaspoons fructose jam (strawberry or apricot) on a full or rusk finally a small pot contains no sugar.
. Noon 5: one starts with a scheme over three days; Day 1: a small entrance with 3 ie lentil soup (if possible green lentils) or chickpeas: legumes are rich in protein and increase protein intake optimizes the "melting" fat. They are also a good source of carbohydrate digestive absorption and slow to lose weight we must maintain a level of sugar in blood stable throughout the day. Because hypoglycaemia is accompanied by a "craving" very frequently followed by compulsive consumption of sweet food that goes, I do not detail the complex mechanism, cause the pancreas to "squirt" of insulin is then the best way to prepare diabetes. Sauce = a squeeze of lemon, a little salt, and a tablespoon of walnut oil coffee. A main course cooked = 200g of oily fish (salmon or salmon trout) A nice plate of green vegetable (steam so slow cooking, so vitamins are retained): zucchini, spinach, broccoli, eggplant, green beans extra fine, Swiss, leek, turnip, etc.. For people who have little time to cook the solution may be to use frozen vegetables: many brands, with varieties mixed against by not opting for varieties that already contain 5% oil ... No to limit the amount of these vegetables, equally dependent on the digestive tolerance and appetite. No bread. The dessert is limited to a small cluster of black grapes just fine, or a peach or nectarine, always favor good fruit walls that contain vitamins and trace elements that are present in the leaks at maturity. 2nd day: a beautiful artichoke, with a teaspoon of olive oil; take the time to enjoy it; 120g no more white meat or poultry (without skin) cooked without mg: turkey, chicken, veal, or ham. A medium potato steamed with the skin, or the equivalent of 1/3 bowl of rice, pasta, quinoa, polenta (cornmeal); add a small knob of butter raw (never cooked butter); some St Moret 0% 0% or fresh cheese or Camembert or St Nectaire or fresh goat cheese.
Day 3: a glass of vegetable juice entry 15 minutes before sitting down to eat (carrots, cucumber, raw beetroot which has excellent qualities to optimize blood circulation, ½ ½ lemon or grapefruit, or half a green apple, spinach, celery, add parsley, chives): Here are a treasure trove of vitamins, minerals and trace elements, drinking quietly in 4-5 minutes, enjoy it, take the time. 120g and no more than 5% chopped steak, grilled without mg. A salad of green beans; one slice of toast; a salad of seasonal fruit, unsweetened or sweetened with a teaspoon of fructose.
6. A MANDATORY snack (it can not be discussed!) To 17h
An apple or a pear to eat quietly, with skin; drink a glass of calcium enriched soya or a glass of water with good c-tablespoon skim milk powder; in this drink mix 2 teaspoons moderately curved protein more than 90%, cf. Details breakfast; a slice of wholemeal toast.
Dinner 7. The
Adept very dependent "cult worshipers soup," I advise willingly entered a small bowl of vegetable soup; there are many varieties of brick, sometimes with mixed vegetables quite tasty. This soup can be eaten hot, warm or cold; if possible every day ... then resume a cycle, but four days
Day 1: 200g gray or prawns or natural canned tuna, 2c to rice soup or a small potato and a nice plate of ratatouille; a fruit dessert cooked.
2nd day: an omelet with a whole egg and egg white, green salad with a small potato, stewed fruit sugar house.
Day 3: add some vermicelli soup; a plate of tomatoes with mozzarella lots of parsley, chives; dessert "pleasure"-type floating island, cream caramel crumble with lots of fruit and very little pulp, strawberries with light cream;
4th day: always soup (for those who forgot ...), a slice of ham or ham or a slice of smoked salmon or salmon trout, mixed vegetables (bag type "fried" in frozen) a slice (30g no more) complete toast; a nature or white 20% yogurt cheese with some red fruit, sweeten with a teaspoon of fructose.
8. Miscellaneous
Sprinkle morning and evening food or dish with wheat germ (the equivalent of a teaspoon); eat morning and evening bag or blister Magnesium if you digestive tolerance permits; In the morning you can eat spirulina (rich in minerals and iron); and evening bulb royal jelly.
9. MOVING agree, but how?
THE SPORTS: to sharpen it will favor a property cycle, he knows how; but also by splitting during these aerobic workouts, otherwise it will end up "diesel" complete. ; it will extend its outputs, well learn to breathe.
NON SPORTS: Well I do not use the word "sport" but Im talking about physical activity; and even if it is not much it will always be better than nothing; every day I have to MOVE; all cars are good if Im more sedentary: make the most of shopping using my pair of legs: buy bread, newspaper, go post mail, do not remove my son by parking my car in the playground: before you park and walk! Down one or two metro stations or bus before my workplace; its nice, well I go to work on foot or by bike (I get up a little earlier): I visit my city or village, I rediscovered the facades, ornate houses, the atmosphere of places I know more; I like to walk, my spouse also, my dog too, so in the evening instead of watching TV we marched a good half hour at a rapid pace. I have an outfit for running: Well Ill make a leisurely jog around 7km / h, but by grafting in the session 3 or 4 sets of 2-3mns 10km / h. I have a bike in the garage, well I retype, I saddle height and settings checked by a friend who loves cycling, and I go riding at the beginning 30 minutes, then 40, then 50, etc.. at a steady pace and occasionally I split 2 minutes at a higher intensity. I have good walking shoes: Well Ill walk in the forest, in the countryside, I breathe, I make some movements, stretching, I take care of my body, I listen to my feelings. I know how to swim: well I put up a snap: Ill start, even poach a friend, a girlfriend, for an RV several times a week. Every day? not easy; saying we should carry out a structured at least 3 times per week physical activity; against by every day I find time to walk at least 20 mins continuously. Remember: I decided that I must take care of my body. You should drink while walking, driving, swimming (at the edge of a tin basin) during sports regularly drink plain water if the activity lasts less than 70mns, and add a little syrup if the activity exceeds the duration.
10. Banned?
Alcohol: maximum 2 drinks per week, this is a port, a beer, a glass of wine, a large glass of cider; and yes we must make the effort.
Sodas, sugary drinks, ice creams, sorbets, pastries, meats: frankly sorry but you will decrease your chances of success. Think of your very objective; you possibly can strengthen your motivation through work of the mind; a tool such as relaxation therapy can help; you will find sessions on http://www.seance-sophrologie.com/ site site on which I recorded sessions that can be downloaded.
I can not drink water? well follow this advice for a drink to consume throughout the day a little by a little, except during meals and physical activity (at the table drinking a glass of water medium size meals) morning to prepare a one-liter bottle and a half of plain water a liter of Cranberry light of the brand Ocean (blue cap) 250ml juice of half a lemon, the rest of the bottle filled with tea little infused; no sugar; and here is a refreshing drink and drains.
To lose weight without begging for food choose foods
While the word "diet" is almost exclusively associated with the word "calories", those of satiety and satiation are often left out.
Yet it is they who can avoid the frustrations that often end in the cabinet treats.
But how to calibrate the stomach without doing violence to the plan?
The satiating foods to lose weight without hunger
If, during a diet, eyes are on the figures for calorie intake of food, it does not reflect their satiating power. And thats unfortunate ...
Fighting against cravings, said satiating foods, contribute to limiting food intake, which is any benefit under a plan.
Satiety ("Im not hungry") defines the sentiment felt by a person completely satisfied.
There are:
the psycho satiety, leading to the interruption of the meal and thus determines its volume,
metabolic satiety resulting from the absorption and utilization of nutrients by the body, and determines the interval between meals.
While the former can be achieved with larger foods such as salad, only its association with satiating foods will keep until the next meal.
What satiating foods?
In general, foods that have a satiating power than a lot of protein, fiber and complex carbohydrates.
Among the foods with the most satiating power, we find in particular:
Foods rich in protein: fish, eggs, meat and dairy products (cheese, yogurt ...).
Pulses (beans, lentils etc.).
Pasta, rice, bread and cereals provided they are complete.
Why these foods they help us to not be hungry between meals?
During a meal, various signals are generated and translated by a feeling of satiety.
The satiating foods play especially on the volume of food consumed: as and when food is eaten, the pressure on the stomach lining and increases nerve signals sent to the brain. Once the stomach contracts and empties, the desire to eat can again be felt. Fibers and lipids that delay gastric emptying as well as proteins that are digested slowly, so promote the feeling of satiety.
In addition, foods rich in complex carbohydrates (bread, rice, pasta), especially if eaten whole, slow the increase in blood sugar through their fibers. This avoids the peaks of hyperglycemia often quickly followed by hypoglycemia which then triggers hunger.
How to choose the satiating foods?
As part of a plan, the ideal is to focus on low-calorie but satiating foods. In order to make the right choice, one can refer to the table having indices food satiety.
Saturday, March 14, 2015
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Friday, March 13, 2015
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Wednesday, March 11, 2015
5 tips on how to lose weight without dieting
Should not expect from the process of slimming painful limitations. It is not difficult to lose weight without dieting. Just need to follow some simple rules slimming
Many of the following suggestions for weight loss help "trick" us as themselves , not giving feel no dietary restrictions . At the same time can be easily and naturally to drop five or more kilos a month. It all depends on your perseverance and determination , that is on you .
So, how to lose weight without dieting
1) Avoid mayonnaise
Total 100 grams of sauce contain a quarter of daily calories , relevant adult. In the sauce , made an industrial way , includes a lot of ingredients , to put it mildly , insalubrious health . To all this he still provokes strong appetite and appearance habits combine incompatible ingredients in one dish , such as a salad "Olivier" .
2) Limit the use of sugar
Each week reduces the amount added to tea or coffee sugar one to two teaspoons . Dilute with water and soda juices shoplifting . So you gradually wean yourself from excessive sweetness favorite drinks.
For information : energy value of one teaspoon of sugar - 32 kcal . 10 of these spoons give a tenth of the daily energy required an adult male .
3 ) Reduce the dose eaten sweets and chocolate
Simple Way - chocolate faults on cubes , and each cube is cut in half . Similarly, with candy - cut each into several small pieces.
If you love candy drink tea or coffee , these drinks do not put sugar.
4) Do not eat fried potatoes , French fries , potato chips . If itself potato -calorie (80 kcal per 100 g) , in conjunction with fats , which he prepares , this root crop increases your energy "weight" of 2.5 to 7 times .
5) Do not eat baked goods of high quality flour . Few useful substances in these products depreciate unreasonably high in calories and low in fiber .
Saturday, March 7, 2015
Whats the best way to lose weight and keep it off
Diet plan, fitness regime or an app: what is the best way to shape up? Meet the women who will be testing three methods for three months
Georgina Horne wears Fly Sport tank top by Pearl Izumi, her own leggings and trainers by New Balance Photo: SOPHIA SPRING
We all like the sound of a body transformation. Bring on the kale chips, the 2014 pioneering health-trend gurus shout - or a juice cleanse, or a two-day fast. But with so many methods to choose from, what is the most realistic way to shift weight and keep it off? Over the next three months three women will each embark on a different route to the same finish line: shaping up their bodies for the long term.
Related articles
30 minutes of exercise better for weight loss than longer workouts
Womens wacky weight-loss regimes from the early 1920s and beyond
Top 10 diet books
Kimberly Davis, the founder of the marketing firm Sarsaparilla , will be undertaking the Metabolic Balance nutritional programme under the guidance of Stellas own nutritionist, Petronella Ravenshear . The three-month programme is designed to reset metabolism and hormone levels to regulate fat storage. Key features include an eating-plan comprising the foods best suited to your personal biochemistry (determined through a blood test), leaving a five-hour gap between meals and no aerobic exercise until your target weight is reached (as, according to Metabolic Balance, exercise causes fat-burning to stop).
Georgina Horne, a plus-size blogger and nanny, will be in the hands of the personal trainer James Duigan and his team at his London gym, Bodyism . Duigan begins with a data-driven assessment, and his workout sessions include a long warm-up to activate muscle groups and are punctuated with high-intensity exercise bursts. Horne will also be committing to Duigans popular Clean &Lean diet , which champions eating organically and takes processed foods firmly off the menu.
And in our increasingly digital world, what role can technology play in the quest for weight-loss? Enter Alice Dogruyol, the creator of the plus-size-jeans label Beauty in Curves . Dogruyol will be testing WatchFit , an app that provides specialised exercise and nutrition plans compiled by a roster of top British nutritionists and personal trainers.
Keep up with our three womens journeys via their online diaries, which will be posted on the Telegraph website every Friday. They will share exercise and nutrition tips as well as their weekly highs and lows. Visit telegraph.co.uk/beauty . Their results will be published in Stella on 11 January.
Kimberly Davis wears tank top and leggings by Marks & Spencer and trainers by Reebok. Photo: Sophia Spring
Age: 39
Height: 5ft 6in
Weight: 16st 2lb
Dress size: 18
Waist: 116cm
Bottom: 130cm
Upper arm: 36cm
Thigh: 68cm
Shape-up method: Metabolic Balance nutrition plan with Petronella Ravenshear
When I was on the The Apprentice in 2009 I was called obese by a fellow contestant. Though I was certainly not obese, I recognised I had a few pounds to lose so I hit the gym and lost about 1½st. I was in the best shape of my life. Then I ran into some bad luck. A basic hospital procedure led to an E. coli infection ending with major surgery, so I was inactive for three months. In six months I gained 5st and my health and relationships suffered. Despite many efforts since, I have not been able to get rid of my extra weight. I weigh 16st but do not eat 16st worth of food, so I have a suspicion that my weight issue is to do with the stress of running my own business. I broke both my feet falling down some stairs six months ago and now I cannot get on a bike or go to the gym as I used to. I feel 39 going on 80 because I am unable to go out and do basic things. My goal is to shift some weight so I can start taking control of my body and health and get my quality of life back.
Georgina Horne wears Fly Sport tank top by Pearl Izumi, her own leggings and trainers by New Balance. Photo: Sophia Spring
Age: 26
Height: 5ft 7in
Weight: 17st 7lb
Dress size: 18
Waist: 111cm
Bottom: 135cm
Upper arm: 41cm
Thigh: 80cm
Shape-up method: Personal training sessions three times a week at Bodyism
I feel really enthused about getting in shape for about a week and a half - I will go running, do some skipping and watch my eating - and then it tails off because, actually, I like food and sitting on the sofa. (I do make sure I hit 10,000 steps every day with my Fitbit activity tracker .) I also lack motivation because I am not unhappy about my body shape. As a blogger, I can post a photo of my body on Instagram and receive some lovely comments about it. My main vices are snacking - I adore chocolate and popcorn - and eating big portions. I am getting married in July and have bought my dress already. Its a size 14, the size I was pre-relationship, when I felt the pressure of being on the pull and before my fiancé and I started going out to drink and eat all the time. My goal isnt to be really slim; I dont think I would enjoy life trying to maintain my weight at a size 10. I just want to feel a little less wobbly and to be able to run for a bus and not collapse when I get on it.
Alice Dogruyol wears tank top and leggings by Marks & Spencer and trainers by New Balance. Photo: Sophia Spring
Age: 36
Dress size: 22
Height: 5ft 9in
Weight: 17st 9lb
Waist: 110cm
Bottom: 142cm
Upper arm: 40cm
Thigh: 80cm
Shape-up method: WatchFit app and wearable technology
I have always been bigger than my friends. I love having a curvy body, but I dont like having a fat body, which I think I am getting into the realms of now. In the past year I have felt heavy and uncomfortable, and I feel pressure on my joints and back. I am the biggest Ive been and cant move as fast as Id like to. My relationship with food is connected to my emotional state. Having seen nutritionists over the years, I know what I should be eating and have probably done nearly every diet under the sun, but when life kicks in I go for a sugary hit. I overeat and comfort eat. Ive been gaining weight steadily since I was 10, by snacking, secret eating and yo-yo dieting. But now I feel in the right mental state to stick to an app. I have new self-awareness and an understanding of my body. If I am lying to myself, the app will prove it. My aim is to get back to a size 16, where I feel happy. I love feeling fit and judge my weight by how I feel and how my clothes fit, rather than what the scales tell me.
Georgina Horne wears Fly Sport tank top by Pearl Izumi, her own leggings and trainers by New Balance Photo: SOPHIA SPRING
We all like the sound of a body transformation. Bring on the kale chips, the 2014 pioneering health-trend gurus shout - or a juice cleanse, or a two-day fast. But with so many methods to choose from, what is the most realistic way to shift weight and keep it off? Over the next three months three women will each embark on a different route to the same finish line: shaping up their bodies for the long term.
Related articles
30 minutes of exercise better for weight loss than longer workouts
Womens wacky weight-loss regimes from the early 1920s and beyond
Top 10 diet books
Kimberly Davis, the founder of the marketing firm Sarsaparilla , will be undertaking the Metabolic Balance nutritional programme under the guidance of Stellas own nutritionist, Petronella Ravenshear . The three-month programme is designed to reset metabolism and hormone levels to regulate fat storage. Key features include an eating-plan comprising the foods best suited to your personal biochemistry (determined through a blood test), leaving a five-hour gap between meals and no aerobic exercise until your target weight is reached (as, according to Metabolic Balance, exercise causes fat-burning to stop).
Georgina Horne, a plus-size blogger and nanny, will be in the hands of the personal trainer James Duigan and his team at his London gym, Bodyism . Duigan begins with a data-driven assessment, and his workout sessions include a long warm-up to activate muscle groups and are punctuated with high-intensity exercise bursts. Horne will also be committing to Duigans popular Clean &Lean diet , which champions eating organically and takes processed foods firmly off the menu.
And in our increasingly digital world, what role can technology play in the quest for weight-loss? Enter Alice Dogruyol, the creator of the plus-size-jeans label Beauty in Curves . Dogruyol will be testing WatchFit , an app that provides specialised exercise and nutrition plans compiled by a roster of top British nutritionists and personal trainers.
Keep up with our three womens journeys via their online diaries, which will be posted on the Telegraph website every Friday. They will share exercise and nutrition tips as well as their weekly highs and lows. Visit telegraph.co.uk/beauty . Their results will be published in Stella on 11 January.
Kimberly Davis wears tank top and leggings by Marks & Spencer and trainers by Reebok. Photo: Sophia Spring
Age: 39
Height: 5ft 6in
Weight: 16st 2lb
Dress size: 18
Waist: 116cm
Bottom: 130cm
Upper arm: 36cm
Thigh: 68cm
Shape-up method: Metabolic Balance nutrition plan with Petronella Ravenshear
When I was on the The Apprentice in 2009 I was called obese by a fellow contestant. Though I was certainly not obese, I recognised I had a few pounds to lose so I hit the gym and lost about 1½st. I was in the best shape of my life. Then I ran into some bad luck. A basic hospital procedure led to an E. coli infection ending with major surgery, so I was inactive for three months. In six months I gained 5st and my health and relationships suffered. Despite many efforts since, I have not been able to get rid of my extra weight. I weigh 16st but do not eat 16st worth of food, so I have a suspicion that my weight issue is to do with the stress of running my own business. I broke both my feet falling down some stairs six months ago and now I cannot get on a bike or go to the gym as I used to. I feel 39 going on 80 because I am unable to go out and do basic things. My goal is to shift some weight so I can start taking control of my body and health and get my quality of life back.
Georgina Horne wears Fly Sport tank top by Pearl Izumi, her own leggings and trainers by New Balance. Photo: Sophia Spring
Age: 26
Height: 5ft 7in
Weight: 17st 7lb
Dress size: 18
Waist: 111cm
Bottom: 135cm
Upper arm: 41cm
Thigh: 80cm
Shape-up method: Personal training sessions three times a week at Bodyism
I feel really enthused about getting in shape for about a week and a half - I will go running, do some skipping and watch my eating - and then it tails off because, actually, I like food and sitting on the sofa. (I do make sure I hit 10,000 steps every day with my Fitbit activity tracker .) I also lack motivation because I am not unhappy about my body shape. As a blogger, I can post a photo of my body on Instagram and receive some lovely comments about it. My main vices are snacking - I adore chocolate and popcorn - and eating big portions. I am getting married in July and have bought my dress already. Its a size 14, the size I was pre-relationship, when I felt the pressure of being on the pull and before my fiancé and I started going out to drink and eat all the time. My goal isnt to be really slim; I dont think I would enjoy life trying to maintain my weight at a size 10. I just want to feel a little less wobbly and to be able to run for a bus and not collapse when I get on it.
Alice Dogruyol wears tank top and leggings by Marks & Spencer and trainers by New Balance. Photo: Sophia Spring
Age: 36
Dress size: 22
Height: 5ft 9in
Weight: 17st 9lb
Waist: 110cm
Bottom: 142cm
Upper arm: 40cm
Thigh: 80cm
Shape-up method: WatchFit app and wearable technology
I have always been bigger than my friends. I love having a curvy body, but I dont like having a fat body, which I think I am getting into the realms of now. In the past year I have felt heavy and uncomfortable, and I feel pressure on my joints and back. I am the biggest Ive been and cant move as fast as Id like to. My relationship with food is connected to my emotional state. Having seen nutritionists over the years, I know what I should be eating and have probably done nearly every diet under the sun, but when life kicks in I go for a sugary hit. I overeat and comfort eat. Ive been gaining weight steadily since I was 10, by snacking, secret eating and yo-yo dieting. But now I feel in the right mental state to stick to an app. I have new self-awareness and an understanding of my body. If I am lying to myself, the app will prove it. My aim is to get back to a size 16, where I feel happy. I love feeling fit and judge my weight by how I feel and how my clothes fit, rather than what the scales tell me.
Thursday, March 5, 2015
Running For Weight Loss Why You Might Not Lose Weight While Running
While training for optimal performance on race day is the main focus for our coaches here at RunnersConnect, many of the athletes we coach set secondary goals to lose weight and generally desire to be healthier overall.
Certainly, sometimes these two goals – setting a new pr and losing weight – go hand-in-hand, but as coaches we tend to focus on letting weight loss come naturally as the body adapts to training and new levels of fitness.
However, we can appreciate that runners might want to speedup the weight loss aspect of training, which is why I wrote this earlier post on losing weight while running.
Unfortunately, sometimes when a runner first begins serious training, the needle on the scale doesn’t immediately go down, and sometimes it can even head in the wrong direction.
This trend can be frustrating and demoralizing to many runners. However, if you understand the science behind initial weight loss and the practical reasons for why this occurs, you can temper yourself from getting discouraged and make positive and long-term gains both to your overall fitness and to your race times.
So, here are some reasons why you might actually gain weight when training hard.
The Scale is a Trickster
If the scale were a human, he/she would be considered a deceptive trickster. A scale only provides one number, your absolute weight, which isn’t always an accurate measurement of what is happening in your body. Drink a gallon of water and you’ve instantly gained 8.3 pounds. Remove a kidney and you’ve lost 2 pounds.
Extreme examples, I know, but I think it proves that your absolute weight on a scale isn’t always a truthful assessment of changes in your weight, or more importantly your fitness. Here are just a few reasons the numbers on the scale will lie to you:
You will store extra water
When you increase your training to gear up for your goal race, your body begins to store more water to repair damaged muscle fibers and to deliver glycogen to the working muscles. Likewise, you may even be drinking more water to supplement the miles and ensure your hydrated. All this water adds pounds to the scale, but isn’t indicative of your actually weight loss.
Muscle weighs more than fat
While you’re not going to turn into a body builder after just a few days of running, your body will slowly begin to build muscle and burn fat. While this is great news for your overall fitness and race times, you’re actually gaining weight by supplementing low density fat tissue for high density muscle tissue. While it may not look great on the scale, it’s much healthier and will help you to continue to get faster and fitter.
Looking for short-term results
It takes a deficit of 3500 calories to lose one pound. Ideally, you should target a 300-600 a day calorie deficit if you want to lose weight safely and be healthy. This means, you can expect to lose about 1-2 pounds per week. Checking the scale every morning is going to revel very little about your long-term progress or the actual state of your weight loss.
If you weigh yourself everyday, you’re simply measuring day-to-day fluctuations in your hydration levels and other non-essential weight metrics. Just like you wouldn’t expect a 1 minute drop in your 5k PR after a week of training, don’t expect a 5 pound weight loss after your first week of running.
Eating Too Much to Compensate
You burn more calories while running than almost any other activity you can do. Unfortunately, while the energy demands of running are high, this does not mean that you can eat a big mac and a donut guilt-free and still lose weight.
I often hear runners rationalize their dessert intake by saying, “hey, I ran 5 miles today, I deserve it”. Likewise, I see many running groups meet-up at Starbucks or the local coffee shop after a weekend run. Unfortunately, an iced latté and a small scone will quickly eliminate any caloric deficit from the run and negate possible weight loss.
While running does burn calories, you have to be careful not to quickly or inadvertently eat them back with non-nutrient dense foods.
Likewise, as mentioned in my article on how to lose weight and still run well, you should be providing your muscles with the necessary carbohydrates and protein to recover. This is a delicate balance, and probably the most difficult element to losing weight while running.
As a coach, I think it is more important to focus on recovery and ensure that your muscles have the nutrients they need to rebuild. The harder you train, the more often you will get hungry and the real secret is to refuel with nutrient dense and high quality foods.
Sacrificing recovery for a few less calories is not a good long-term plan. The numbers on the scale are arbitrary and focusing on them can be detrimental to your long-term progression. If you can continue to build your fitness and training levels, you’ll be running farther, faster, and be much healthier overall.
Calculating how may calories you burn while running
On average, a runner will burn 100 calories per mile, but this will depend on your pace, size and metabolism.
Hidden Calories
Many marathon runners automatically assume they are going shed pounds with all the extra mileage they are putting in. However, not only should you ensure that you’re recovering properly after your hard workouts and long runs by eating the right foods, you also need to account for what I call “hidden calories”.
Primarily, hidden calories come in the form of sports drinks and energy gels, which have a high caloric content.
It’s critical that you practice your fueling strategy during your long runs and hard workouts for optimal performance on race day. Likewise, to sustain high levels of training and to complete long and arduous marathon workouts, you need to fuel during your training sessions with sports drinks and energy gels.
However, this also means that the total number of calories you will burn from these long runs and hard workouts will be less than you might realize. Again, for optimal performance and training progression, you need these extra calories.
Unfortunately, they can also be the reason you might not see the weight loss on a scale.
Focus On The Right Metrics
The bottom line is this: running will not automatically result in an immediate weight loss.
Yes, running burns more calories than any other form of exercise, but the scale should not be the primary metric by which you gauge your fitness level and training progression.
While I understand weight loss is an important goal for many runners, don’t become a slave to the numbers on the scale. Pay attention to how you feel – do you have more energy, feel stronger, starting to fit into your clothes better? While not absolute measurements, these emotions are a much more accurate measurement of your progression.
If you have questions about weight loss and running, post them in the comments section and we’ll be sure to help you out.
By Coach Jeff
Source: http://runnersconnect.net/running-nutrition-articles/why-you-might-gain-weight-while-running/
Lose weight with 10 Exercises at Home
If the thought of going to crowded gyms with equipment hoarders makes you cringe, theres a simpler (and cheaper) way to stay fit right about now.
With New Years just around the corner, there will be plenty of focus on fitness, with losing weight and setting health goals the second most popular resolution for most people. Gyms can not only get crowded, but finding time to work out becomes difficult.
"It doesn’t matter where you work out, it’s what you’re doing, how often you’re exercising and ensuring that it’s effective that makes it most beneficial," says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon.
Doepker-Gavidia argues that you can easily get fit in the comfort of your own home — as long as youre up to the challenge.
If you can avoid the phone calls, the television and chatty kids or family members in the background, Doepker-Gavidia says you can set a schedule to reach your health and weight goals without spending any money on memberships or stability balls.
"Choose exercises that are full body movements that mimic everyday patterns. These will use more energy and incorporate more muscle groups and will teach your body how to move as a whole more efficiently," she tells The Huffington Post Canada.
Working out with weights has proven to both intensify and speed up your metabolism, according to Womens Health magazine, but sometimes using just your bodyweight or sticking to cardio can combat stress better than strength training.
To make things a little easier on you, Doepker-Gavidia suggests turning off your phone during your routine, invite a friend or another family member over as a fitness buddy and turn up your favourite music (like one of these awesome workout tunes from 2012) to tune out everything around you.
Ready to get motivated? Here are Doepker-Gavidias 10 exercises you can do on your hardwood floor — we recommend starting out with 15 to 20 sets and only adding weights when youre ready:
Squats:
Stand tall with your feet shoulder-width apart and lower your hips (almost like youre sitting in a chair). As you bend your knees, your thighs will be parallel with the floor, says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon. Ensure your knees don’t go beyond your toes and keep your chest up and look straight ahead. Stand back up to start position and repeat.
Triceps Push-Ups:
Place your hands on the floor and keep them under your shoulders. Holding your body straight, bend your elbows close to you body. Lower your chest between your hands and push back up into the starting position. If youre having trouble completing a push-up, place your knees on the floor to make things easier. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.
Skaters/Leaps:
To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.
Plank Crawl:
Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.
Walking Lunge:
Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and dont let your knee go past your toes. Step up to balance on your right foot and switch feet.
Single Leg Balance Stick:
Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you don’t lock your knee. If youre having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).
Bird Dog:
Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.
Side Plank Hip Drops:
Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.
Bridge:
Lay on your back with your arms by your sides. Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Hold for three seconds and lower your hips slowly back to the floor and repeat.
Superman Back Extension:
Lay on your stomach and reach your arms forward (like youre flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.
With New Years just around the corner, there will be plenty of focus on fitness, with losing weight and setting health goals the second most popular resolution for most people. Gyms can not only get crowded, but finding time to work out becomes difficult.
"It doesn’t matter where you work out, it’s what you’re doing, how often you’re exercising and ensuring that it’s effective that makes it most beneficial," says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon.
Doepker-Gavidia argues that you can easily get fit in the comfort of your own home — as long as youre up to the challenge.
If you can avoid the phone calls, the television and chatty kids or family members in the background, Doepker-Gavidia says you can set a schedule to reach your health and weight goals without spending any money on memberships or stability balls.
"Choose exercises that are full body movements that mimic everyday patterns. These will use more energy and incorporate more muscle groups and will teach your body how to move as a whole more efficiently," she tells The Huffington Post Canada.
Working out with weights has proven to both intensify and speed up your metabolism, according to Womens Health magazine, but sometimes using just your bodyweight or sticking to cardio can combat stress better than strength training.
To make things a little easier on you, Doepker-Gavidia suggests turning off your phone during your routine, invite a friend or another family member over as a fitness buddy and turn up your favourite music (like one of these awesome workout tunes from 2012) to tune out everything around you.
Ready to get motivated? Here are Doepker-Gavidias 10 exercises you can do on your hardwood floor — we recommend starting out with 15 to 20 sets and only adding weights when youre ready:
Squats:
Stand tall with your feet shoulder-width apart and lower your hips (almost like youre sitting in a chair). As you bend your knees, your thighs will be parallel with the floor, says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon. Ensure your knees don’t go beyond your toes and keep your chest up and look straight ahead. Stand back up to start position and repeat.
Triceps Push-Ups:
Place your hands on the floor and keep them under your shoulders. Holding your body straight, bend your elbows close to you body. Lower your chest between your hands and push back up into the starting position. If youre having trouble completing a push-up, place your knees on the floor to make things easier. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.
Skaters/Leaps:
To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.
Plank Crawl:
Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.
Walking Lunge:
Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and dont let your knee go past your toes. Step up to balance on your right foot and switch feet.
Single Leg Balance Stick:
Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you don’t lock your knee. If youre having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).
Bird Dog:
Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.
Side Plank Hip Drops:
Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.
Bridge:
Lay on your back with your arms by your sides. Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Hold for three seconds and lower your hips slowly back to the floor and repeat.
Superman Back Extension:
Lay on your stomach and reach your arms forward (like youre flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.
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