One of the most important things you can do for fat loss, controlling weight gain and for overall health is often overlooked. MORE SLEEP! Yes, you actually need to sleep more to gain less!
A lack of sleep could be contributing to America’s obesity epidemic. A recent Columbia University study found that not getting enough sleep could put you at increased risk for weight gain.
The study, presented at the meeting of the North American Association for the Study of Obesity, analyzed data from 18,000 adults and found that those who slept less than the recommended seven hours a night had an increased risk of obesity. People who slept for less than four hours per night were 73 percent more likely to be obese than those who slept for seven to nine hours. Getting five hours of sleep or less decreased that risk to 50 percent, and getting six hours or less decreased it even more to 23 percent.
While it’s still unclear exactly what causes this increased risk, scientists believe that lack of sleep lowers the amount of leptin your body produces. Leptin is a protein that suppresses appetite and is responsible for telling your brain when your stomach is full. In addition, when you are sleep-deprived, you are less able to make clear decisions and may eat more food than your body actually needs.
What’s the lesson? A good night’s sleep is not only critical for your mental health; it may also be a crucial part of your diet.
So, good night and sleep tight!
Be well & stay fit!
Aimee Deak
Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, “Every Body Loses”, an easy-to follow,
step-by-step guide to fat loss.
You can find more information about fat loss and exercise on her
website http://www.aim4nutrition.com
Showing posts with label Diet Plan. Show all posts
Showing posts with label Diet Plan. Show all posts
March 6, 2009
Fitness Resolutions
The holidays are now officially over and it?s time to get back on track! January 1st is the day we all get to start over. A time to make the changes in our lives that we?ve wanted to make but got sidetracked along the way. So, you’ve had your fill of tempting treats. The holidays are always exciting and indulgent. Now that they’re over, hopefully you’ll never want to look at another piece of pumpkin pie or vat of mashed potatoes. Starting a healthy eating program will be a pleasure instead of a chore.
Maybe emotionally, you’re ready for a change. For most Americans, New Year’s is a time of new beginning and emotional rebirth. You may feel the desire to alter your way of life or spend more time focusing on yourself. There’s no better time to improve your health.
Also, there’s plenty of time to prepare for the next holiday season. You’ve got a whole year to adapt to a healthy lifestyle. The next time the holidays hit, you’ll be better prepared to enjoy yourself without overindulging.
Approximately 90 percent of Americans make at least one New Year’s resolution each year. Unfortunately, no matter how well intentioned they are, most people fail to keep their resolutions.
Here are a few ways you can ensure your success:
1. SET OBTAINABLE GOALS. It’s reasonable to lose 10 percent of your starting weight within 3 months. The goal of the EVERY BODY LOSES plan is to help you learn how to make healthy eating choices that you can carry with you for life. Rather than focusing on losing as much weight as you can as quickly as you can, realize that, if you follow the plan correctly, this could be the last program you?ll ever need.
2. SET SMALL GOALS AND REWARD YOURSELF OCCASIONALLY. With the EVERY BODY LOSES plan, you may choose to set mini-goals. Once you reach your mini-goal, you can reward yourself and move on to the next mini-goal. Do not always give yourself food as a reward. Instead, treat yourself to new clothes that flatter your new body or a DVD of a favorite movie.
3. SURROUND YOURSELF WITH SUPPORTIVE PEOPLE. You’ll be more likely to succeed if you have friends or family offering you encouragement and praise.
TOP 10 NEW YEAR’S RESOLUTIONS
Here is an interesting list of most common New Year?s Resolutions. Whether you’re starting a new diet, committing to a regular exercise routine, or promising to spend more time at home, chances are there’s someone else out there with the same idea. Does yours make this list?
1. Lose weight
2. Exercise more
3. Spend more time with family
4. Get out of debt
5. Work less
6. Quit smoking or drinking
7. Get involved in community service
8. Read more
9. Get organized
10. Live life to the fullest
Be well & stay fit!
Aimee Deak
Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, “Every Body Loses”, an easy-to follow,
step-by-step guide to fat loss.
You can find more information about fat loss and exercise on her
website http://www.aim4nutrition.com
Maybe emotionally, you’re ready for a change. For most Americans, New Year’s is a time of new beginning and emotional rebirth. You may feel the desire to alter your way of life or spend more time focusing on yourself. There’s no better time to improve your health.
Also, there’s plenty of time to prepare for the next holiday season. You’ve got a whole year to adapt to a healthy lifestyle. The next time the holidays hit, you’ll be better prepared to enjoy yourself without overindulging.
Approximately 90 percent of Americans make at least one New Year’s resolution each year. Unfortunately, no matter how well intentioned they are, most people fail to keep their resolutions.
Here are a few ways you can ensure your success:
1. SET OBTAINABLE GOALS. It’s reasonable to lose 10 percent of your starting weight within 3 months. The goal of the EVERY BODY LOSES plan is to help you learn how to make healthy eating choices that you can carry with you for life. Rather than focusing on losing as much weight as you can as quickly as you can, realize that, if you follow the plan correctly, this could be the last program you?ll ever need.
2. SET SMALL GOALS AND REWARD YOURSELF OCCASIONALLY. With the EVERY BODY LOSES plan, you may choose to set mini-goals. Once you reach your mini-goal, you can reward yourself and move on to the next mini-goal. Do not always give yourself food as a reward. Instead, treat yourself to new clothes that flatter your new body or a DVD of a favorite movie.
3. SURROUND YOURSELF WITH SUPPORTIVE PEOPLE. You’ll be more likely to succeed if you have friends or family offering you encouragement and praise.
TOP 10 NEW YEAR’S RESOLUTIONS
Here is an interesting list of most common New Year?s Resolutions. Whether you’re starting a new diet, committing to a regular exercise routine, or promising to spend more time at home, chances are there’s someone else out there with the same idea. Does yours make this list?
1. Lose weight
2. Exercise more
3. Spend more time with family
4. Get out of debt
5. Work less
6. Quit smoking or drinking
7. Get involved in community service
8. Read more
9. Get organized
10. Live life to the fullest
Be well & stay fit!
Aimee Deak
Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, “Every Body Loses”, an easy-to follow,
step-by-step guide to fat loss.
You can find more information about fat loss and exercise on her
website http://www.aim4nutrition.com
March 5, 2009
Lose Weight: How to Exercise and Burn Fat on a Busy Schedule
In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy—TIME.
For most of us, the #1 challenge in the quest to stay in shape
and/or lose weight is not exercising itself but being able to actually
fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family,
career, important errands, relationships, organizational responsibilities,
and working out? I have found that there are five keys that will
help you to be able to fit a consistent workout plan into your already
hectic life.
1. Commit to a specific schedule
When you fail to plan you plan to fail. Don’t try to haphazardly fit your
workouts into your schedule without any rhyme or reason. Don’t think you’re
guilty? If you’ve ever told yourself “I’ll workout as soon as I get some time”,
you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time
to literally write your workouts into your weekly schedule. In order to be effective,
you will want to be following your exercise program at least 3 days per week.
Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, “to-do” lists,
etc., should be a written plan for your weekly workout routine, so that
you will never be in the dark as to when you committed to yourself to go.
2. Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put
together an effective, results-producing workout. One trick to help you
pull it all off is to workout on the weekends. One of the benefits to this
course of action is that your schedule is more flexible and under your
control during this time.
What is also means is that when the hectic weekdays roll back around,
you will only be responsible for working out 1-3 days during the work week.
3. Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled
a workout program into their schedule make is allowing it to be bumped
off of their schedule to easily.
Although things will occassionally come up that will cause you to
have to reschedule the workout you had planned, you must be vigilant
in making sure that only the most important emergencies are allowed
to temporarily take you off of your plan.
In the event that one of those important emergencies does happen
and you can’t make it to your workout, reschedule with yourself to make
it up on the next possible day that you are available to do so. If your
own health, fitness, and efforts to lose weight are not a priority to
you, they certainly won’t be so to anyone else.
4. Enroll others in your goals
Don’t go at this alone. Let the important people in your life
know what you are up to. Your spouse or love interest, parents, children,
co-workers, and close friends will often pitch in and help you to meet
your fitness or weight loss commitment to yourself if you make them aware
and ask for their support.
Leverage these relationships to delegate some of your normal responsibilities
or even allow you to shift appointments that you have with them as you restructure
your schedule for your workout. If any of them are into exercise or trying
to lose weight themselves, don’t hesitate to form a buddy system with them
as you move forward with your program.
5. Don’t beat yourself up
No matter who you are, there will be times in your workout program
that you just aren’t able to keep it up as you would like due to outside
demands. Don’t be too tough on yourself when that happens.
Remember that it is what you do consistently over a long period
of time, not what you do in spurts, that truly counts. Just make sure that
you get back on the horse full force as soon as you can and continue to
press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you
CAN fit an effective exercise program into that hectic schedule of yours
and be amazingly successful at getting the exact results that you want!
To Your Best Body,
Lawrence Cole
Your Lifestyle and Fitness Coach
YourbestbodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based
out of Los Angeles, CA. He has over 10 years of health and
fitness experience and designing simple, effective nutritional
strategies to help individuals achieve their personal best
internal health and physical conditioning.
See this Weight Loss article on YourBestBodyNOW.com
For most of us, the #1 challenge in the quest to stay in shape
and/or lose weight is not exercising itself but being able to actually
fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family,
career, important errands, relationships, organizational responsibilities,
and working out? I have found that there are five keys that will
help you to be able to fit a consistent workout plan into your already
hectic life.
1. Commit to a specific schedule
When you fail to plan you plan to fail. Don’t try to haphazardly fit your
workouts into your schedule without any rhyme or reason. Don’t think you’re
guilty? If you’ve ever told yourself “I’ll workout as soon as I get some time”,
you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time
to literally write your workouts into your weekly schedule. In order to be effective,
you will want to be following your exercise program at least 3 days per week.
Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, “to-do” lists,
etc., should be a written plan for your weekly workout routine, so that
you will never be in the dark as to when you committed to yourself to go.
2. Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put
together an effective, results-producing workout. One trick to help you
pull it all off is to workout on the weekends. One of the benefits to this
course of action is that your schedule is more flexible and under your
control during this time.
What is also means is that when the hectic weekdays roll back around,
you will only be responsible for working out 1-3 days during the work week.
3. Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled
a workout program into their schedule make is allowing it to be bumped
off of their schedule to easily.
Although things will occassionally come up that will cause you to
have to reschedule the workout you had planned, you must be vigilant
in making sure that only the most important emergencies are allowed
to temporarily take you off of your plan.
In the event that one of those important emergencies does happen
and you can’t make it to your workout, reschedule with yourself to make
it up on the next possible day that you are available to do so. If your
own health, fitness, and efforts to lose weight are not a priority to
you, they certainly won’t be so to anyone else.
4. Enroll others in your goals
Don’t go at this alone. Let the important people in your life
know what you are up to. Your spouse or love interest, parents, children,
co-workers, and close friends will often pitch in and help you to meet
your fitness or weight loss commitment to yourself if you make them aware
and ask for their support.
Leverage these relationships to delegate some of your normal responsibilities
or even allow you to shift appointments that you have with them as you restructure
your schedule for your workout. If any of them are into exercise or trying
to lose weight themselves, don’t hesitate to form a buddy system with them
as you move forward with your program.
5. Don’t beat yourself up
No matter who you are, there will be times in your workout program
that you just aren’t able to keep it up as you would like due to outside
demands. Don’t be too tough on yourself when that happens.
Remember that it is what you do consistently over a long period
of time, not what you do in spurts, that truly counts. Just make sure that
you get back on the horse full force as soon as you can and continue to
press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you
CAN fit an effective exercise program into that hectic schedule of yours
and be amazingly successful at getting the exact results that you want!
To Your Best Body,
Lawrence Cole
Your Lifestyle and Fitness Coach
YourbestbodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based
out of Los Angeles, CA. He has over 10 years of health and
fitness experience and designing simple, effective nutritional
strategies to help individuals achieve their personal best
internal health and physical conditioning.
See this Weight Loss article on YourBestBodyNOW.com
March 4, 2009
Weight Loss Motivation: Mastering the Motivation to Stay Fit
Have you ever just felt like you were doing everything you
were supposed to in order to lose weight and STILL weren’t dropping
the pounds?
During her journey to lose 40lbs in 16 weeks, my good friend Kim
faced some pretty serious challenges with regards to her level
of motivation.
Another friend of mine, Antonio Goodwin, who lost 4 inches from
his waistline in 9 weeks with my program, faced the same frustration.
The problem was that at several times during their weight loss,
they both felt as if they were not losing much weight and were not
seeing results.
Now, a look at either of their before and after photos on
my web sites shows that each of them made quite a substantial improvement
in their bodies.
So what would make someone who’s losing weight each week feel as if they
were not?
I’ll tell you exactly what. Its referred to as the emotional roller
coaster.
This is how it usually goes:
You start a new diet or weight loss program. You’re all excited to be
doing something great for your health and the way you look, and you’re sticking
to the program, step by step.
Consistent action pays off and after a short while you start getting
compliments about the pounds you’re losing week by week.
Then all of a sudden, it all seems to stop. You can no longer see the
physical changes in your body, and maybe you even have a moment of weakness
and cheat a bit on your diet plan. So now you’re frustrated and mildly
depressed. You feel as if true weight loss may NEVER happen for you, no matter
what you do.
TIME OUT.
The trick here is to not get stuck in your own frustration.
Now this is a tough one, because everyone and I do mean EVERYONE goes through
this stage. Whenever I need to trim down for a photo shoot, I go through it
as well.
One of the things that you must understand about the body is that for
as long as you are doing the right things on a consistent basis it WILL
respond with results.
The Jedi Mind Trick is that oftentimes the progress is subtle, or may
be primarily taking place in an area that you cannot see as well.
For instance, my friend Kim loses weight in her back the fastest.
Her frustration came because she did not see the fat loss on her stomach
the way she would have liked to. Little did she know that from behind
she looked like a completely different person.
Listen, the emotional roller coaster is an inevitable aspect of any
worthy undertaking that we take on in life. Remember getting through
college? Or maybe waiting for puberty to set in? How about paying
off your debts? The mental battle while attempting to diet and/or
achieve weight loss is no different.
So make a conscious decision to stick to your guns. Let it play out.
Victory lies in having the strength to make it through the rough spots
without cracking under the pressure and losing all that you’ve worked for.
If you can just master getting past the point of frustration, before you
know it you’ll be seeing results again and getting more compliments.
Lawrence Cole
Your Lifestyle and Fitness Coach
YourBestBodyNOW.com
See this Weight Loss article on YourBestBodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based
out of Los Angeles, CA. He has over 10 years of health and
fitness experience and designing simple, effective nutritional
strategies to help individuals achieve their personal best
internal health and physical conditioning.
were supposed to in order to lose weight and STILL weren’t dropping
the pounds?
During her journey to lose 40lbs in 16 weeks, my good friend Kim
faced some pretty serious challenges with regards to her level
of motivation.
Another friend of mine, Antonio Goodwin, who lost 4 inches from
his waistline in 9 weeks with my program, faced the same frustration.
The problem was that at several times during their weight loss,
they both felt as if they were not losing much weight and were not
seeing results.
Now, a look at either of their before and after photos on
my web sites shows that each of them made quite a substantial improvement
in their bodies.
So what would make someone who’s losing weight each week feel as if they
were not?
I’ll tell you exactly what. Its referred to as the emotional roller
coaster.
This is how it usually goes:
You start a new diet or weight loss program. You’re all excited to be
doing something great for your health and the way you look, and you’re sticking
to the program, step by step.
Consistent action pays off and after a short while you start getting
compliments about the pounds you’re losing week by week.
Then all of a sudden, it all seems to stop. You can no longer see the
physical changes in your body, and maybe you even have a moment of weakness
and cheat a bit on your diet plan. So now you’re frustrated and mildly
depressed. You feel as if true weight loss may NEVER happen for you, no matter
what you do.
TIME OUT.
The trick here is to not get stuck in your own frustration.
Now this is a tough one, because everyone and I do mean EVERYONE goes through
this stage. Whenever I need to trim down for a photo shoot, I go through it
as well.
One of the things that you must understand about the body is that for
as long as you are doing the right things on a consistent basis it WILL
respond with results.
The Jedi Mind Trick is that oftentimes the progress is subtle, or may
be primarily taking place in an area that you cannot see as well.
For instance, my friend Kim loses weight in her back the fastest.
Her frustration came because she did not see the fat loss on her stomach
the way she would have liked to. Little did she know that from behind
she looked like a completely different person.
Listen, the emotional roller coaster is an inevitable aspect of any
worthy undertaking that we take on in life. Remember getting through
college? Or maybe waiting for puberty to set in? How about paying
off your debts? The mental battle while attempting to diet and/or
achieve weight loss is no different.
So make a conscious decision to stick to your guns. Let it play out.
Victory lies in having the strength to make it through the rough spots
without cracking under the pressure and losing all that you’ve worked for.
If you can just master getting past the point of frustration, before you
know it you’ll be seeing results again and getting more compliments.
Lawrence Cole
Your Lifestyle and Fitness Coach
YourBestBodyNOW.com
See this Weight Loss article on YourBestBodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based
out of Los Angeles, CA. He has over 10 years of health and
fitness experience and designing simple, effective nutritional
strategies to help individuals achieve their personal best
internal health and physical conditioning.
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