Easy Tips for Losing Weight - Part 3

11. Walk five minutes for at least every two hours. Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.


12. You’ll lose weight and fat if you walk 45 minutes a day, not 30. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating. With Tip #11, you'll only need an extra 25 minutes! :)


13. Skip the salty aisle. Don't buy junk food at the grocery store. This way, whenever you want a bag of chips or a candy bar, you'll have to go to the store to get it. The inconvenience will usually make you ignore your cravings.

14. Always eat a healthy breakfast. It keeps your hunger down so that you'll snack less throughout the day. If you skip breakfast, you might end up being hungry and in a bad mood, and that will probably lead to you eating more.


15. Walk before dinner and you’ll cut calories AND your appetite. In a study of 10 women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

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Easy Tips for Losing Weight - Part 2

Here's Part 2 of what you can do to lose weight! :)

6. Sniff a banana, an apple, or a peppermint when you feel hungry. You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.

7. Stare at the color blue. There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.


8. Spend 10 minutes a day walking up and down stairs. The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).

9. Swap your go to order. Just look at how this helped Kerri Butler: "I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I've lost 20 pounds in one month." —Kerri Butler, Joplin, MO


10. Put your fork or spoon down between every bite. At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.



Here's part 3- Easy Tips for Losing Weight - Part 3

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Easy Tips for Losing Weight - Part 1

A lot of people find it hard to lose weight using an exercise plan, but here are a few easy tips for you to lose weight by just changing minor parts of your lifestyle, it's easy!

1. After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

2. Eat three fewer bites of your meal, one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

3. Watch one less hour of TV.A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.

4. Wash something thoroughly once a week. Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.

5. Wait until you're hungry before you reach for food. It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom.

Here's Part 2! - Easy Tips for Losing Weight - Part 2

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How to choose a weight loss plan

Weight loss requires dedication and commitment because there are no magic tricks that can make the pounds disappear.  In order to lose weight you need a healthy diet plan, regular exercise, and a positive attitude. 

For your weight loss efforts to be successful, you must also surround yourself with people who can help and encourage you along the way. If you have a neighbor or friend who is also overweight, then team up and take this journey together. If you have coworkers who want to lose weight, then create teams and start a competition to see who can lose the most weight. A little competition never hurt anyone, but first here are some tips to help you on your journey.

1.       The first thing you need to do is establish how much weight you want to lose and a timeline for losing it. Make realistic goals such as 1-2 pounds a week for six months.  An unrealistic goal such as 30 pounds in 30 days will only leave you disappointed.

2.      Visit a doctor or a dietician and tell them about your long-term weight loss goal. They will be able to calculate how much weight you need to lose each week in order to achieve it.  They can also offer tips and advice on the healthiest ways possible to achieve your objective in the desired time.

3.       It is important that you learn to observe your body mass index, more commonly referred to as BMI. This is better than just knowing your body weight because BMI will let you know the appropriate weight for your particular height.  The Center for Disease Control and Prevention’s website has a chart that you can visit and calculate your BMI.

4.       Chose an exercise program that you can stick to for the long term. There are a number of options available to suit any preference. If you like being outdoors, then you can jog in the morning or take a hike on weekends. If you like to dance, then sign up for a dance class or a belly dancing class. If you prefer something else, then do yoga or Pilates. It is important to just do something fun that will keep you motivated.

5.       If you are not going to use a specialized diet program, you can still take tips from them to help you in your efforts. Some plans restrict protein while others restrict carbohydrates and sugars and some focus on limited amounts of starches. Read as much as you can about each diet and make sure you understand the pros and cons of the choices you make.

6.       Simple changes to your daily routine can play a major role in weight loss. Instead of taking the elevator at work, take the stairs. A five-minute walk to the supermarket is healthier than driving there.  If you have to drive somewhere, park your car a few miles away from your destination and walk the rest of the journey.

7.       Budget for your weight loss plan, if you opt for a popular program, there might be a cost to join. However, if you plan to lose weight on your own, you will need to shop for fresh fruits and vegetables and other healthy options that might cost a little more than you usually spend on junk food. If you plan to join a gym or take a dance class, you will also need to spend money so take these things into consideration.  In the end, the extra money you spend will be worth it when you are successful in losing the extra pounds.

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Eight Healthiest Foods You Should Be Eating

Blueberries, oranges, bananas, apples, kiwis, grapes, strawberries, and papayas -- take your pick and take a bite, because these fruits are superfoods for your health!

Turns out an apple a day (and an orange, kiwi, and banana) can keep the doctor away =)

1. Blueberries

Blueberries are rich in antioxidants, which help fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections.

2. Oranges

A single orange gives you almost a full day's vitamin C, plus potassium. The opaque membrane around each wedge has hesperidin, which may lower cholesterol. Even the scent is calming, according to research.

 

3. Apples

Eat the skin for a high dose of fiber -- both soluble (the type that helps lower cholesterol) and insoluble (it keeps you regular). In addition to meeting 15 percent of your daily fiber needs, an apple is crammed with antioxidants.

4. Bananas

High in potassium and low in sodium, bananas help lower your risk of high blood pressure and stroke. Bonus: Protease inhibitors that can prevent stomach ulcers.

5. Kiwis

Ounce for ounce, kiwis contain more than twice as much vitamin C as oranges, plus they may lower the risk of cataracts and could even protect DNA from damage.

6. Red and Purple Grapes

Red wine isn't the only source of resveratrol, a powerful antioxidant that could help fight heart disease. You get nearly as much resveratrol in a cup of dark-colored grapes as you do in a five-ounce glass of merlot.

7. Strawberries

A daily handful helps control type 2 diabetes and stave off heart disease and inflammation. Strawberries are also an excellent source of vitamin C and other antioxidants.

8. Papayas

It's the final fruit...aaaaand it's papayas! These contain papain, a substance that helps improve your digestion. Papayas also provide a lot of vitamin C and are a good source of folate.

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Pop Pilates Workout For Beginners

Here are 5 simple but effective Pilates workouts that you can try out at home!

Internet sensation and certified Pilates instructor, Cassey Ho, breaks down some crazy-effective moves that are easy enough for beginners but will get your heart pumping no matter what your fitness level.

Move at a steady pace and keep your tummy tight and sucked in to maintain a strong core throughout the workout. :)

1. Elevated Corkscrew

Rest on your elbows, tighten your abs, straighten your back, and lift your legs at an angle. To make this move easier keep the legs bent at 90 degrees. Move your legs in a clockwise direction. Then, go counterclockwise. Keep your heels squeezed together. You should feel this move working your lower abs.

Try 5 each way

2. The #4 Leg Lift

Lie flat with your low back pressed into the mat, head down, belly button sucked in toward the spine. Cross one leg over the other like you're making a #4 and then lower and lift your legs.

Try 6 on each leg.

3. Pointed Kicks

Get into Pilates Stance (head, neck, and shoulders up off your mat, back straight), tighten your abs, and lift your legs so that your right foot is pointed out straight in front of you and the left leg is bent at a 90-degree angle. Switch back and forth, alternating lifting each leg into the air, until you've done 20 kicks.

4. Teaser with Circle Arms

Sitting on your tailbone with arms straight out in front of you, squeeze your abs and lift your chest. Keep your shins parallel to the mat and toes pointed. Circle your arms in a clockwise direction. Then go counterclockwise. Repeat this 20 times in each direction while holding the rest of your body still.

5. Scissor Crunch

Place your hands behind your head, elbows out. Press your low back into the mat and lift the right leg up while keeping the left leg parallel to mat. Holding your upper body in Pilates Stance, switch your legs up and down 20 times. This will burn your core like crazy!

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