Here is the "CAN YOU THINK YOURSELF THIN" article in Elle magazine, that you asked me about:.
http://www.marisapeer.com/article_elle.html
Read More..
http://www.marisapeer.com/article_elle.html
Rabu, 21 Oktober 2009
Rabu, 02 September 2009
Check out how much fat is in one crisp
1)8 crisps
2)Light them & see the fat burn
3)The heat from the oil burns a hole in the bowl
4)Draining off the fat
5)A spoonful of fat per crisp
Read More..
2)Light them & see the fat burn
3)The heat from the oil burns a hole in the bowl
4)Draining off the fat
5)A spoonful of fat per crisp
Selasa, 20 Januari 2009
Eating on the Go- How to eat on the move and stay slim and healthy
The number one reason that diets fail and one of the major factors causing weight gain is that people eat on the run they don�t carry food with them and therefore eat the wrong food and they snack all the time. Over 50% of the calories in our diets today come from snack food and junk food. One third of British people never ever cook.
Fifty years ago we took out food with us, now we expect a sandwich shop to provide lunch and we are all getting fatter and unhealthier because of it.
Research shows that people break their diets when they are too tired to wait to eat so they grab sugary snacks or the nearest available food or anything to boost their flagging energy. Once you start eating correctly you will have more energy to prepare portable food.
One in four people visiting their Doctor report being tired all the time and this is mostly caused by dehydration a poor diet or the wrong diet for that person. 175 million sick days were taken in 2006 costing the economy over �13.4 billion in 2006 (Reported by AXA ins and the CBI). The bottom line for all companies is that 80% of absenteeism due to illness has been proven to be diet related.
The most indigestible foods are dairy and grains unfortunately they are the staple of office workers.
We need to get into a lifelong habit of having the right food in our car, bag, office, desk or locker and having the right food at home and buying the right things in triplicate so we have healthy food we can prepare in minutes.
If you want to keep the weight off and look and feel fabulous you need to buy portable food and to always have it to hand. The simplest portable foods to buy are unsalted nuts and seeds, fruits and cans of tuna, salmon, sardines and mackerel. When you are rushing out of the door it�s so easy to grab a can of fish, some cherry tomatoes an avocado and some fruit and nuts and you have something very healthy and sustaining to eat. It may not be the best food you have ever eaten but if your alternative is pre-packaged sandwiches and a packet of crisps you have already made a massive improvement. If you keep nuts and tuna (you can buy tuna in foil pouches) in your car and keep some canned fish, some nuts, fruit and cartons of soya milk and soya yogurt (long life obviously) and some nuts and seeds in your desk or locker at work you will always have something to eat in an emergency situation. Take it seriously and buy your essential items in triplicate so that you never run out of anything we all have to shop just shop a little smarter or do it on line.
As well as having some portable food at work make sure you have some staple items at home, like eggs and some frozen prawns so you can make a prawn omelette in minutes, you can add frozen spinach or sweet corn too or open a tin of tuna and eat it with an avocado and some tomatoes and sweet corn it takes seconds to put together and is filling and nutritious. If your weakness is reaching for food when you come home and not being able to wait to eat then have a bowl of king prawns or hard-boiled eggs shelled and ready so that you can snack on two hard boiled eggs, some tomatoes, lettuce and a little dressing. In place of biscuits buy some sugar free nut and seed bars.
These are the contents of bag that I keep in my car. Keep similar contents in your desk, locker or briefcase:
2 foil pouches of tuna or salmon in oil or water
1 ring pull can of tuna, mackerel or sardines
1 packet of sun dried tomatoes
Small ring pull cans of unsweetened sweet corn
Packets of unsalted nuts almonds cashews Brazil nuts or assorted nuts
I packet of seeds pumpkin hemp or sunflower
Long life soya yogurt
I packet of dried berries or dried apples pears mango etc
These are your emergency staples that you can make lunch from anytime by just adding some fresh fruit and maybe an avocado or some salad.
Your new eating plan:
Breakfast every day
Oats with oat milk or rice or soya milk with a spoon of milled flax seeds.
Scrambled eggs or omelette made with oil not butter.
Fruit compote or fresh fruit with nut and seed mix (almonds cashews Brazil nuts, pumpkin seeds, sunflowers seeds, hemp seeds, sesame seeds).
Smoothie of fruit and soya or rice or oat milk.
Soya yogurt with berries.
If you are not a breakfast person and can�t face breakfast take some food with you for later.
Make up a pan of porridge oats (ensure they are thicker not runny) add some seeds and berries spread it on a baking tray and bake slowly in the oven for 20 � 30 minutes then cut into slices and take it with you for later. This really is breakfast in a bar unlike those you buy in supermarkets which are full of sugar and milk. If you like it crunchy you can add hemp seeds and some popcorn or nuts and cook it for longer if you like it chewy add some grated apples or mashed banana and cook for less time.
Make a frittata (recipe below) take a slice of it to work for mid morning brunch or late breakfast
You can buy ready made tortillas in Sainsbury�s made by Floristan.
Want to make it really simple take a banana, a pear and some cashew or almonds maybe a soya yogurt. There is a new breakfast granola that I approve of called Perfekt Granola. It is wheat and sugar free and low GI.
Lunch (you can bring leftovers from any of the evening meals or make up these)
Mon -Salad of avocado, sweetcorn, cherry tomatoes, lettuce, peppers, cucumber and tuna
Tues- Salad of cold roast chicken or turkey with cold roast sweet potato, spring onions, peppers and tomatoes. See recipe below:
Wed �cold cooked ham or Hummus and falafels with salad or vegetables.
Thurs-Thai Rice noodles with prawns or tofu see recipe below:
Friday-prawn skewers with cherry tomatoes, courgettes, button mushrooms, sun dried tomatoes, cubed feta or halumi and olives (just put it in a tupperware if you can�t be bothered to skewer it.) Or Avocado with pine nuts and prawns Or Hard boiled eggs with salsa or tomatoes and low fat mayo add fruit and soya yogurt if you like a little dessert.
You don�t need to skimp on quantities as these are low carb high energy fat burning foods so always have at least a fist sized amount of protein and 2 fist sized amounts of vegetables and salad. When you eat like this you are fat burning instead of fat storing and you will have more energy as well as being slimmer with a flatter stomach and smaller waist.
Mid morning or afternoon snacks
� My favourite snack is to put dry popcorn kernels in a paper bag and microwave it for 3 minutes then sprinkle it with a little soy sauce, you can add tamari or any light sauce, its oil free and has hardly any calories but is yummy and filling. When I lived in LA all the celebs snacked on it, it is better than crisps and air popped popcorn is good for you.
� Seed bar
� Fruit with a handful of almonds or seeds
� Raw carrot sticks and hummus (home made with less oil more lemon, coriander and herbs)
� Celery sticks spread with a very small amount of sugar free peanut butter
� Raw courgette sticks and tzatziki
� Raw red and green pepper sticks with low fat hummus (home made with more lemon less oil add coriander and herbs to make it more tasty)
� Small quantity of nuts, especially almonds, walnuts and hazelnuts
� Small quantity of seeds such as sunflower, pumpkin or hemp
� No added sugar seed or seed & nut bar
� Oatcakes with very small amount of soya spread or a sliced peach apple or pear
� Humus & rice cakes or oat cakes
� Tangerines grapes blueberries
Dinner
Make an extra portion to take to work the next day they all taste just as good cold
Monday
Make salmon or crab fish cakes by adding 100g mashed sweet potato to 75 cooked flaked salmon or tinned salmon or crab add some fresh coriander black pepper and lemon juice. Dip in beaten egg and fry in olive oil and serve with salad or stir fry vegetables.
Tuesday
chicken or turkey salad.
Dressing:
� cup olive oil
� cup balsamic vinegar
1/8 teaspoon coriander
� teaspoon salt
Salad Ingredients
2 cups cooked chicken or turkey, cut into cubes
Tomatoes, peppers, cucumber and spring onions
In a small bowl, combine the olive oil, vinegar, coriander and salt.
In a medium bowl, place all the remaining ingredients. Whip the dressing ingredients together with a fork, and then pour over the chicken mixture. Gently toss and refrigerate until served.
Wednesday
Baked sweet potato with tuna fish, soya peas and sweet corn and or mixed salad 4oz veg and 4oz of tuna 2oz soya beans 2oz sweet corn
Thursday Thai noodles
Cook a large handful of rice noodles per person according to instructions and in a wok stir fry veggies like mange tout, leeks, peppers, bean sprouts, mushrooms, spring onions and cherry tomatoes until al dente add cooked noodles to veggies add tofu or prawns stir fry for a further 5 minutes add light soy sauce and sesame seeds
4oz noodles 3oz prawns 3oz veg per person
Friday
Spinach Parma and basil frittata made with oil (not milk or butter) served with salad and sweet potato wedges
4oz frittata 4oz salad
4oz Parma ham
3tsp olive oil
I onion chopped
I chopped garlic clove
6 eggs
Small bunch fresh basil torn
Medium bunch of spinach torn
Heat one tbs of olive oil in an ovenproof frying pan and cook one onion and one garlic clove finely chopped for 2-3 minutes or until softened.
Beat 6 eggs in a large bowl and season with salt and peppers. Stir in the onions and garlic, spinach, basil and parma ham.
Preheat grill on high heat. Wipe out the frying pan and add a little oil. Heat over medium heat then pour in the egg mixture. Cook for 5-6 minutes or until almost set. Grill for 2-3 minutes or until golden, then slide gently out of the pan and cut into wedges to serve.
Cut sweet potatoes into wedges rub in oil and cinnamon bake under a hot grill or in the oven for 30 minutes.
You can make a breakfast frittata with parma ham and mushrooms
You can make them for lunch and dinner with prawn�s courgettes and any other veggies you choose.
Desserts
Baked apples with fruit or dried fruit and nuts
Berries and sesame seeds heated in a for 5-7 minutes pan with fresh mint and a little honey.
Soya yogurt with fruit
Low cal jelly with soya cream
Roasted bananas
Hot berry compote
Fruit kebabs
Read More..
Fifty years ago we took out food with us, now we expect a sandwich shop to provide lunch and we are all getting fatter and unhealthier because of it.
Research shows that people break their diets when they are too tired to wait to eat so they grab sugary snacks or the nearest available food or anything to boost their flagging energy. Once you start eating correctly you will have more energy to prepare portable food.
One in four people visiting their Doctor report being tired all the time and this is mostly caused by dehydration a poor diet or the wrong diet for that person. 175 million sick days were taken in 2006 costing the economy over �13.4 billion in 2006 (Reported by AXA ins and the CBI). The bottom line for all companies is that 80% of absenteeism due to illness has been proven to be diet related.
The most indigestible foods are dairy and grains unfortunately they are the staple of office workers.
We need to get into a lifelong habit of having the right food in our car, bag, office, desk or locker and having the right food at home and buying the right things in triplicate so we have healthy food we can prepare in minutes.
If you want to keep the weight off and look and feel fabulous you need to buy portable food and to always have it to hand. The simplest portable foods to buy are unsalted nuts and seeds, fruits and cans of tuna, salmon, sardines and mackerel. When you are rushing out of the door it�s so easy to grab a can of fish, some cherry tomatoes an avocado and some fruit and nuts and you have something very healthy and sustaining to eat. It may not be the best food you have ever eaten but if your alternative is pre-packaged sandwiches and a packet of crisps you have already made a massive improvement. If you keep nuts and tuna (you can buy tuna in foil pouches) in your car and keep some canned fish, some nuts, fruit and cartons of soya milk and soya yogurt (long life obviously) and some nuts and seeds in your desk or locker at work you will always have something to eat in an emergency situation. Take it seriously and buy your essential items in triplicate so that you never run out of anything we all have to shop just shop a little smarter or do it on line.
As well as having some portable food at work make sure you have some staple items at home, like eggs and some frozen prawns so you can make a prawn omelette in minutes, you can add frozen spinach or sweet corn too or open a tin of tuna and eat it with an avocado and some tomatoes and sweet corn it takes seconds to put together and is filling and nutritious. If your weakness is reaching for food when you come home and not being able to wait to eat then have a bowl of king prawns or hard-boiled eggs shelled and ready so that you can snack on two hard boiled eggs, some tomatoes, lettuce and a little dressing. In place of biscuits buy some sugar free nut and seed bars.
These are the contents of bag that I keep in my car. Keep similar contents in your desk, locker or briefcase:
2 foil pouches of tuna or salmon in oil or water
1 ring pull can of tuna, mackerel or sardines
1 packet of sun dried tomatoes
Small ring pull cans of unsweetened sweet corn
Packets of unsalted nuts almonds cashews Brazil nuts or assorted nuts
I packet of seeds pumpkin hemp or sunflower
Long life soya yogurt
I packet of dried berries or dried apples pears mango etc
These are your emergency staples that you can make lunch from anytime by just adding some fresh fruit and maybe an avocado or some salad.
Your new eating plan:
Breakfast every day
Oats with oat milk or rice or soya milk with a spoon of milled flax seeds.
Scrambled eggs or omelette made with oil not butter.
Fruit compote or fresh fruit with nut and seed mix (almonds cashews Brazil nuts, pumpkin seeds, sunflowers seeds, hemp seeds, sesame seeds).
Smoothie of fruit and soya or rice or oat milk.
Soya yogurt with berries.
If you are not a breakfast person and can�t face breakfast take some food with you for later.
Make up a pan of porridge oats (ensure they are thicker not runny) add some seeds and berries spread it on a baking tray and bake slowly in the oven for 20 � 30 minutes then cut into slices and take it with you for later. This really is breakfast in a bar unlike those you buy in supermarkets which are full of sugar and milk. If you like it crunchy you can add hemp seeds and some popcorn or nuts and cook it for longer if you like it chewy add some grated apples or mashed banana and cook for less time.
Make a frittata (recipe below) take a slice of it to work for mid morning brunch or late breakfast
You can buy ready made tortillas in Sainsbury�s made by Floristan.
Want to make it really simple take a banana, a pear and some cashew or almonds maybe a soya yogurt. There is a new breakfast granola that I approve of called Perfekt Granola. It is wheat and sugar free and low GI.
Lunch (you can bring leftovers from any of the evening meals or make up these)
Mon -Salad of avocado, sweetcorn, cherry tomatoes, lettuce, peppers, cucumber and tuna
Tues- Salad of cold roast chicken or turkey with cold roast sweet potato, spring onions, peppers and tomatoes. See recipe below:
Wed �cold cooked ham or Hummus and falafels with salad or vegetables.
Thurs-Thai Rice noodles with prawns or tofu see recipe below:
Friday-prawn skewers with cherry tomatoes, courgettes, button mushrooms, sun dried tomatoes, cubed feta or halumi and olives (just put it in a tupperware if you can�t be bothered to skewer it.) Or Avocado with pine nuts and prawns Or Hard boiled eggs with salsa or tomatoes and low fat mayo add fruit and soya yogurt if you like a little dessert.
You don�t need to skimp on quantities as these are low carb high energy fat burning foods so always have at least a fist sized amount of protein and 2 fist sized amounts of vegetables and salad. When you eat like this you are fat burning instead of fat storing and you will have more energy as well as being slimmer with a flatter stomach and smaller waist.
Mid morning or afternoon snacks
� My favourite snack is to put dry popcorn kernels in a paper bag and microwave it for 3 minutes then sprinkle it with a little soy sauce, you can add tamari or any light sauce, its oil free and has hardly any calories but is yummy and filling. When I lived in LA all the celebs snacked on it, it is better than crisps and air popped popcorn is good for you.
� Seed bar
� Fruit with a handful of almonds or seeds
� Raw carrot sticks and hummus (home made with less oil more lemon, coriander and herbs)
� Celery sticks spread with a very small amount of sugar free peanut butter
� Raw courgette sticks and tzatziki
� Raw red and green pepper sticks with low fat hummus (home made with more lemon less oil add coriander and herbs to make it more tasty)
� Small quantity of nuts, especially almonds, walnuts and hazelnuts
� Small quantity of seeds such as sunflower, pumpkin or hemp
� No added sugar seed or seed & nut bar
� Oatcakes with very small amount of soya spread or a sliced peach apple or pear
� Humus & rice cakes or oat cakes
� Tangerines grapes blueberries
Dinner
Make an extra portion to take to work the next day they all taste just as good cold
Monday
Make salmon or crab fish cakes by adding 100g mashed sweet potato to 75 cooked flaked salmon or tinned salmon or crab add some fresh coriander black pepper and lemon juice. Dip in beaten egg and fry in olive oil and serve with salad or stir fry vegetables.
Tuesday
chicken or turkey salad.
Dressing:
� cup olive oil
� cup balsamic vinegar
1/8 teaspoon coriander
� teaspoon salt
Salad Ingredients
2 cups cooked chicken or turkey, cut into cubes
Tomatoes, peppers, cucumber and spring onions
In a small bowl, combine the olive oil, vinegar, coriander and salt.
In a medium bowl, place all the remaining ingredients. Whip the dressing ingredients together with a fork, and then pour over the chicken mixture. Gently toss and refrigerate until served.
Wednesday
Baked sweet potato with tuna fish, soya peas and sweet corn and or mixed salad 4oz veg and 4oz of tuna 2oz soya beans 2oz sweet corn
Thursday Thai noodles
Cook a large handful of rice noodles per person according to instructions and in a wok stir fry veggies like mange tout, leeks, peppers, bean sprouts, mushrooms, spring onions and cherry tomatoes until al dente add cooked noodles to veggies add tofu or prawns stir fry for a further 5 minutes add light soy sauce and sesame seeds
4oz noodles 3oz prawns 3oz veg per person
Friday
Spinach Parma and basil frittata made with oil (not milk or butter) served with salad and sweet potato wedges
4oz frittata 4oz salad
4oz Parma ham
3tsp olive oil
I onion chopped
I chopped garlic clove
6 eggs
Small bunch fresh basil torn
Medium bunch of spinach torn
Heat one tbs of olive oil in an ovenproof frying pan and cook one onion and one garlic clove finely chopped for 2-3 minutes or until softened.
Beat 6 eggs in a large bowl and season with salt and peppers. Stir in the onions and garlic, spinach, basil and parma ham.
Preheat grill on high heat. Wipe out the frying pan and add a little oil. Heat over medium heat then pour in the egg mixture. Cook for 5-6 minutes or until almost set. Grill for 2-3 minutes or until golden, then slide gently out of the pan and cut into wedges to serve.
Cut sweet potatoes into wedges rub in oil and cinnamon bake under a hot grill or in the oven for 30 minutes.
You can make a breakfast frittata with parma ham and mushrooms
You can make them for lunch and dinner with prawn�s courgettes and any other veggies you choose.
Desserts
Baked apples with fruit or dried fruit and nuts
Berries and sesame seeds heated in a for 5-7 minutes pan with fresh mint and a little honey.
Soya yogurt with fruit
Low cal jelly with soya cream
Roasted bananas
Hot berry compote
Fruit kebabs
Kamis, 01 Januari 2009
The Easy Ways To Overcoming Weight Loss Plateau
It is very common you will hit a weight loss plateau along your weight loss journey and easily be de-motivated by it. This situation is only temporary and overcoming weight loss plateau is not difficult by making small changes to your daily activities.
First off, have you been eating too less or too much? Eating too less does not mean you will lose weight fast. Instead your body will go into starvation mode and burn less calorie. If you have been eating too much, you need to control your calorie intake. Your calorie input must be less than your calorie burned. Eat smaller and frequent meals, drink more water and eat more high fiber foods. Green tea helps to increase your metabolism so it is good to consume at least 2 cups per day. With the correct eating habits and healthy food, the body's metabolism will always remain high which means more calories burned. Altering diet is the first thing to overcoming weight loss plateau. It is not an option but a necessity if you want to continue losing weight. See Fat Loss 4 Idiots Review for more details.
Another necessary step to overcoming weight loss plateau is to change your workout or exercise routine. Are you adopting the same exercise routine for the past few weeks? If yes, then you must adjust your exercise routine with higher intensity or with longer endurance. This is due to your body already accustomed to your exercise routine and start to burn fewer calories. If you are concentrating on weight training, you may try to add more aerobics or cardiovascular exercise to your existing workouts and push your endurance to its limit. It is also good to try different exercises to "shock" your body so that it will continue to burn more calories. Some fitness experts recommend interval training to increase resting metabolism. This result in more calories burned while you sleep. See Burn The Fat Feed The Muscle Review.
The above 2 steps will effectively overcome weight loss plateau and by the next scale reading probably in two week�s time you will be please to see your weight dropping to a new low record.
All in all, overcoming weight loss plateau is about eating sensibly and changing exercise routine consistently. There are no other weight loss methods that can beat them. With all these in mind, it's time to challenge yourself to lose weight in a week and every week with fat loss easy diets. There are many positive feedback from users all over the world. That's the guarantee when you choose the right choice.
Read More..
First off, have you been eating too less or too much? Eating too less does not mean you will lose weight fast. Instead your body will go into starvation mode and burn less calorie. If you have been eating too much, you need to control your calorie intake. Your calorie input must be less than your calorie burned. Eat smaller and frequent meals, drink more water and eat more high fiber foods. Green tea helps to increase your metabolism so it is good to consume at least 2 cups per day. With the correct eating habits and healthy food, the body's metabolism will always remain high which means more calories burned. Altering diet is the first thing to overcoming weight loss plateau. It is not an option but a necessity if you want to continue losing weight. See Fat Loss 4 Idiots Review for more details.
Another necessary step to overcoming weight loss plateau is to change your workout or exercise routine. Are you adopting the same exercise routine for the past few weeks? If yes, then you must adjust your exercise routine with higher intensity or with longer endurance. This is due to your body already accustomed to your exercise routine and start to burn fewer calories. If you are concentrating on weight training, you may try to add more aerobics or cardiovascular exercise to your existing workouts and push your endurance to its limit. It is also good to try different exercises to "shock" your body so that it will continue to burn more calories. Some fitness experts recommend interval training to increase resting metabolism. This result in more calories burned while you sleep. See Burn The Fat Feed The Muscle Review.
The above 2 steps will effectively overcome weight loss plateau and by the next scale reading probably in two week�s time you will be please to see your weight dropping to a new low record.
All in all, overcoming weight loss plateau is about eating sensibly and changing exercise routine consistently. There are no other weight loss methods that can beat them. With all these in mind, it's time to challenge yourself to lose weight in a week and every week with fat loss easy diets. There are many positive feedback from users all over the world. That's the guarantee when you choose the right choice.
Sabtu, 20 Desember 2008
How Long Should You Stay On The Atkins Diet?
How long should you stay on the Atkins diet to achieve maximum weight loss? The effectiveness of Atkins diet depends on the durations of the diet you stick with it. The average time is six months to a year for maximum weight loss success. The Atkins diet has a four-step process that must be followed to achieve optimum weight loss. If you aim to achieve such result and breaks it, then you must restart the four-phase again so it is important to stick to it during this period.
Many people loss a few pounds with only a few weeks on the Atkins diet and results in gaining back the lost weight commented that this diet does not work. It is actually their own behavior that is preventing them from attaining their weight loss goals. How long should you stay on the Atkins diet depends on how much weight you need to lose and your nutritional desires. Since Atkins diet focus on reducing carbohydrates and controlling blood sugar levels with every meals, it is recommended to keep to this for a period of time not only to to achieve maximum weight loss but also to maintain vibrant health at the same time.
Note: There is a very good alternative to Atkins Diet that is very effective and safe for weight loss is the Fat Loss 4 Idiots. Please visit lose weight in a week and fat loss 4 idiots review for more details.
You may also check with your doctor to determine your weight loss goals and duration of the diet. Set the goals into weeks for easy monitoring will do the trick. Setting goals in weekly basis will provide motivation to carry on since you only need to weigh once a week. The benefit is that your weekly drop of 5 lbs is more convincing than what you saw from yesterday.
You may not be able to determine how long you should stay on the Atkins diet but if you stick to it for a few months and set your weight loss goals in weekly basis, you are very sure to see a big difference in your figure. However, as if many weight loss programs, it is most likely people will gain back the weight and much more after they discontinue the diet program. The only way to keep the fat off permanently is to elevate the body's metabolism by exercising. If you combine a sensibly eating habit and exercise routine, you are on the way to weight loss success.
Read More..
Many people loss a few pounds with only a few weeks on the Atkins diet and results in gaining back the lost weight commented that this diet does not work. It is actually their own behavior that is preventing them from attaining their weight loss goals. How long should you stay on the Atkins diet depends on how much weight you need to lose and your nutritional desires. Since Atkins diet focus on reducing carbohydrates and controlling blood sugar levels with every meals, it is recommended to keep to this for a period of time not only to to achieve maximum weight loss but also to maintain vibrant health at the same time.
Note: There is a very good alternative to Atkins Diet that is very effective and safe for weight loss is the Fat Loss 4 Idiots. Please visit lose weight in a week and fat loss 4 idiots review for more details.
You may also check with your doctor to determine your weight loss goals and duration of the diet. Set the goals into weeks for easy monitoring will do the trick. Setting goals in weekly basis will provide motivation to carry on since you only need to weigh once a week. The benefit is that your weekly drop of 5 lbs is more convincing than what you saw from yesterday.
You may not be able to determine how long you should stay on the Atkins diet but if you stick to it for a few months and set your weight loss goals in weekly basis, you are very sure to see a big difference in your figure. However, as if many weight loss programs, it is most likely people will gain back the weight and much more after they discontinue the diet program. The only way to keep the fat off permanently is to elevate the body's metabolism by exercising. If you combine a sensibly eating habit and exercise routine, you are on the way to weight loss success.
Overcoming Weight Loss Plateau in 2 Easy Ways
It is very common you will hit a weight loss plateau along your weight loss journey and easily be de-motivated by it. This situation is only temporary and overcoming weight loss plateau is not difficult by changing diet and exercise routine.
First off, have you been eating too less or too much? Eating too less does not mean you will lose weight fast. Instead your body will go into starvation mode and burn less calorie. If you have been eating too much, you need to control your calorie intake. Your calories input must be less than your calories burned. Eat smaller and frequent meals, drink more water and eat more high fiber foods. Green tea helps to increase your metabolism so it is good to consume at least 2 cups per day. With the correct eating habits and healthy food, the body's metabolism will always remain high which means more calories burned. Altering diet is the first thing to overcoming weight loss plateau. It is not an option but a necessity if you want to continue losing weight.
Another necessary step to overcoming weight loss plateau is to change your workout or exercise routine. Are you adopting the same exercise routine for the past few weeks? If yes, then you must adjust your exercise routine with higher intensity or with longer endurance. This is due to your body already accustomed to your exercise routine and start to burn fewer calories. If you are concentrating on weight training, you may try to add more aerobics or cardiovascular exercise to your existing workouts and push your endurance to its limit. It is also good to try different exercises to "shock" your body so that it will continue to burn more calories. Some fitness experts recommend interval training to increase resting metabolism. This result in more calories burned while you sleep.
The above 2 steps will effectively overcome weight loss plateau and by the next scale reading probably in two week�s time you will be please to see your weight dropping to a new low record.
All in all, overcoming weight loss plateau is about eating sensibly and changing exercise routine consistently. There is no other weight loss method that can beat it. With all these in mind, it's time to challenge yourself to lose weight effectively with fat loss easy diets. There are many positive feedback from users all over the world. That's the guarantee when you choose the right choice.
Read More..
First off, have you been eating too less or too much? Eating too less does not mean you will lose weight fast. Instead your body will go into starvation mode and burn less calorie. If you have been eating too much, you need to control your calorie intake. Your calories input must be less than your calories burned. Eat smaller and frequent meals, drink more water and eat more high fiber foods. Green tea helps to increase your metabolism so it is good to consume at least 2 cups per day. With the correct eating habits and healthy food, the body's metabolism will always remain high which means more calories burned. Altering diet is the first thing to overcoming weight loss plateau. It is not an option but a necessity if you want to continue losing weight.
Another necessary step to overcoming weight loss plateau is to change your workout or exercise routine. Are you adopting the same exercise routine for the past few weeks? If yes, then you must adjust your exercise routine with higher intensity or with longer endurance. This is due to your body already accustomed to your exercise routine and start to burn fewer calories. If you are concentrating on weight training, you may try to add more aerobics or cardiovascular exercise to your existing workouts and push your endurance to its limit. It is also good to try different exercises to "shock" your body so that it will continue to burn more calories. Some fitness experts recommend interval training to increase resting metabolism. This result in more calories burned while you sleep.
The above 2 steps will effectively overcome weight loss plateau and by the next scale reading probably in two week�s time you will be please to see your weight dropping to a new low record.
All in all, overcoming weight loss plateau is about eating sensibly and changing exercise routine consistently. There is no other weight loss method that can beat it. With all these in mind, it's time to challenge yourself to lose weight effectively with fat loss easy diets. There are many positive feedback from users all over the world. That's the guarantee when you choose the right choice.
Senin, 20 Oktober 2008
Great healthy and Easy Alternatives
so many of you have asked for the details of my drink and snack healthy alternatives so here are some
Alternative to Diet Coke
Buy Crazy Jacks concentrated fruit juice from Holland and Barret, they do lots of flavours but for a coke alternative the apple and blackcurrant is best. Dilute 1 part juice to 7 parts fizzy water and you have a delicious healthy drink that tastes very close to diet coke but is a million times better for you. You can add zsweet healthy sweetener to it if you like it to taste really sweet.
Alternative to crisps
Buy plain popping corn/popcorn kernels, you can find them in most food shops, put about 40g or a handful into a brown paper bag fold it at the top and microwave for 3 minutes and you will have a large bag of air popped popcorn which has hardly any calories. Sprinkle it with light soy sauce or light tahini sauce and you have a healthy filling snack of under 100 calories. Popcorn is full of lutein which guards against macular eye degeneration.
Alternative to spaghetti
Use a julienne vegetable parer on courgettes to make courgette ribbons, place the courgette ribbons in boiling water for one minute to soften them than you can add them to bolognaise sauce. You can use them in place of spaghetti or pasta in any pasta dish and also in place of noodles in stir fry dishes you can also add them to soups once the soup has been cooked.
You can also cook beansprouts (they only need a few minutes to cook )and use them as an alternative to pasta and noodles.
Real Breakfast Bars
Cook a large pan of porridge oats using water or water and rice, oat or soya milk once its cooked leave it to asborb all the liquid and thicken then add other ingredients to it like hemp seeds and microwaved popcorn or sunfloweer seeds, flaked almonds, sesame seeds, pumpkin seeds etc. Pour the mixture onto a baking tray and cook in the oven for about 20 minutes. If you like it chewy cook it for less time and if you like it crunchy press it down so it is thinner and cook for a little longet then cut into squares or slices and enjoy. You can experiment with lots of added ingredients like chopped up pear and ginger or grated apple and cinnamon or mashed up banana and peanut butter (smooth or crunchy and of course sugar free) or blueberries or any berries and dessicated coconut. In fact any kind of fruit, seeds, nut combo is good; dont use dried fruit as it is too high in sugar. These bars will keep for at least a week in foil or an airtight container and are great for breakfast on the go, or as alternatives to biscuits and snacks for you and your children.
Alternative Spreads
Fantastic Home Made Hummus
Here is my recipe for hummus its much nicer and lower in calories than the shop bought stuff.
400g tinned chickpeas drained
2 tbsp light tahini paste
2 crushed garlic cloves
juice of 1 lemon (you can also add lime juice )
2-5 tbsp virgin olive oil
small handful of parsley
small handful of coriander
half tsp mild smoked paprika
2-4 tbsp water according to how thick you like it
blend all the ingredients in a food processor season with salt and or black pepper. Spoon into a tub or individual bowls and place in fridge for an hour before serving. It will thicken up so you can thin it with more water or olive oil.
Sprinkle with smoked paprika or tumeric for colour and a few sprigs of corinader or parsley.
You can make hummus different by adding tomatoes, peppers, olives or sun dried tomatoes to the mix. If you have time its lovely to roast or grill peppers or tomatoes or a mild red chilli or all 3 for for about 7 minutes until the skins blacken then remove the skins and add the roasted peppers, chilli and or tomatoes to the mix before blending. its also great to add avocado to hummus. When you add ingredients like cucumber, tomatoes or peppers you naturally lower the calories, just make sure the salad ingredients have been dried in kitchen towels so they dont make the hummus watery.
Butter Bean Spread/Butter Bean Hummus
One large tin of butter beans, 2 cloves of garlic, 3 tblsp olive oil, fresh garlic and 6-8 sun dried tomatoes or 2 roasted red peppers. drain the butter beans, press the garlic and blend all the ingredients in a food processor until they are smooth and creamy add a little lemon juice and more olive oil if you like it thinner. You can experiment with this recipe by adding some fresh peas and mint, some mild chillies, an avocado, more sun dried tomatoes, more peppers, or some olives, more coriander etc. It will keep for about 5 days and can be frozen.
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Alternative to Diet Coke
Buy Crazy Jacks concentrated fruit juice from Holland and Barret, they do lots of flavours but for a coke alternative the apple and blackcurrant is best. Dilute 1 part juice to 7 parts fizzy water and you have a delicious healthy drink that tastes very close to diet coke but is a million times better for you. You can add zsweet healthy sweetener to it if you like it to taste really sweet.
Alternative to crisps
Buy plain popping corn/popcorn kernels, you can find them in most food shops, put about 40g or a handful into a brown paper bag fold it at the top and microwave for 3 minutes and you will have a large bag of air popped popcorn which has hardly any calories. Sprinkle it with light soy sauce or light tahini sauce and you have a healthy filling snack of under 100 calories. Popcorn is full of lutein which guards against macular eye degeneration.
Alternative to spaghetti
Use a julienne vegetable parer on courgettes to make courgette ribbons, place the courgette ribbons in boiling water for one minute to soften them than you can add them to bolognaise sauce. You can use them in place of spaghetti or pasta in any pasta dish and also in place of noodles in stir fry dishes you can also add them to soups once the soup has been cooked.
You can also cook beansprouts (they only need a few minutes to cook )and use them as an alternative to pasta and noodles.
Real Breakfast Bars
Cook a large pan of porridge oats using water or water and rice, oat or soya milk once its cooked leave it to asborb all the liquid and thicken then add other ingredients to it like hemp seeds and microwaved popcorn or sunfloweer seeds, flaked almonds, sesame seeds, pumpkin seeds etc. Pour the mixture onto a baking tray and cook in the oven for about 20 minutes. If you like it chewy cook it for less time and if you like it crunchy press it down so it is thinner and cook for a little longet then cut into squares or slices and enjoy. You can experiment with lots of added ingredients like chopped up pear and ginger or grated apple and cinnamon or mashed up banana and peanut butter (smooth or crunchy and of course sugar free) or blueberries or any berries and dessicated coconut. In fact any kind of fruit, seeds, nut combo is good; dont use dried fruit as it is too high in sugar. These bars will keep for at least a week in foil or an airtight container and are great for breakfast on the go, or as alternatives to biscuits and snacks for you and your children.
Alternative Spreads
Fantastic Home Made Hummus
Here is my recipe for hummus its much nicer and lower in calories than the shop bought stuff.
400g tinned chickpeas drained
2 tbsp light tahini paste
2 crushed garlic cloves
juice of 1 lemon (you can also add lime juice )
2-5 tbsp virgin olive oil
small handful of parsley
small handful of coriander
half tsp mild smoked paprika
2-4 tbsp water according to how thick you like it
blend all the ingredients in a food processor season with salt and or black pepper. Spoon into a tub or individual bowls and place in fridge for an hour before serving. It will thicken up so you can thin it with more water or olive oil.
Sprinkle with smoked paprika or tumeric for colour and a few sprigs of corinader or parsley.
You can make hummus different by adding tomatoes, peppers, olives or sun dried tomatoes to the mix. If you have time its lovely to roast or grill peppers or tomatoes or a mild red chilli or all 3 for for about 7 minutes until the skins blacken then remove the skins and add the roasted peppers, chilli and or tomatoes to the mix before blending. its also great to add avocado to hummus. When you add ingredients like cucumber, tomatoes or peppers you naturally lower the calories, just make sure the salad ingredients have been dried in kitchen towels so they dont make the hummus watery.
Butter Bean Spread/Butter Bean Hummus
One large tin of butter beans, 2 cloves of garlic, 3 tblsp olive oil, fresh garlic and 6-8 sun dried tomatoes or 2 roasted red peppers. drain the butter beans, press the garlic and blend all the ingredients in a food processor until they are smooth and creamy add a little lemon juice and more olive oil if you like it thinner. You can experiment with this recipe by adding some fresh peas and mint, some mild chillies, an avocado, more sun dried tomatoes, more peppers, or some olives, more coriander etc. It will keep for about 5 days and can be frozen.