How to Lose Weight the Healthy Way Part V

 

Weight Loss Diet By Ryan Bushfield

 Since you were in grade school, the same things were drilled in to your head about the proper weight loss diet. You need to eat the proper amounts of fruits and vegetables in relation to the rest of the food you eat, and you need to get plenty of exercise each and every day for at least ten or twenty minutes.  Unfortunately for most people, something about that seemingly simple message was lost in the years after you graduated from grade school. Maybe you ate too many sweets, maybe you found yourself in a job that did not give you enough time to make it to the gym, or maybe you just got lazy with your health. Whatever the reason – now is as good of a time as any to pick yourself back up and lose some weight through diet and exercise. 

Remember that food pyramid that you had to learn about when you were younger? You don’t? Well then, it’s time for a bit of a refresher course because you will need to know what it recommends if you want to diet properly. What’s that? You want to try out one of those fad diets that “everyone” is doing? Be my guest. But when you are really serious about losing weight about dieting, be sure that you come back here to learn the proper way to get fit and healthy. 

So where were we? Ah yes, the food pyramid. While you do not have to follow it exactly, you should keep in mind what it has to say. Basically, if you want to stay healthy and diet properly, you need to cut down on the fatty, high calorie foods that you have been consuming and switch to healthy foods like fruits and vegetables.  Being able to eat the proper foods is the first step to engaging in a proper weight loss diet. 

Now, at some point or another, you may have been inclined to try one of those gimmicky diet plans. Whether it was pills, a liquid diet or something else that was advertised by a low paid “celebrity”, you may have found that each and every one of these diets simply did not work as advertised. Sure, they may have taken the weight off for awhile – but what happened after that? The weight just came right back. 

But why did the weight come back so quickly once you were done with your previous diet? Because that diet never actually taught you how to eat properly – and when you were at your desired weight, you simply cut out the diet and went back to your old lifestyle. Therefore, if you ever want to successfully cut the weight off of you for good with any weight loss diet, you need to be sure that you learn how to properly portion your meals and say no to foods that are high in fat, sugars and carbohydrates.

 

Come back tomorrow for part VI,  “The Benefits of Eating Organic Foods“

To your heatlh,

Ryan Bushfield CPT

www.MontgomeryTXGym.com

 

 

 

Losing Weight the Healthy Way Part IV By Ryan Bushfield

Handle Fast Weight Loss with Care Br Ryan Bushfield

What happens if you have an occasion coming up and need a fast weight loss program to enable you to drop just a few pounds, so you can fit into that favorite dress or suit? The first thing to do is look around and see what kinds of programs offer you the ability to drop the pounds quickly. The second thing to do is make sure that you do not risk your health to drop a few pounds. Most of the diets designed for losing weight quickly are not for long term use.

One example of this is the cabbage soup diet. This diet, with its thirty year history, is great for those who want that quick pound drop. This diet consists of eating cabbage soup all day, every day. You can eat as much of it as you want as often as you want. The reason is that cabbage, like the other things put into it, are referred to as negative calorie foods because they have almost no calories while being high in fiber. You can also cut into this soup some celery, mushrooms, peppers and onions with the cabbage. Spices can be added as preferred. Each day you get to add something little you can eat that day. It might be fruit or vegetables and by the end of the seven days you get to add a little beef. You drink a lot of water daily. The diet recommends a minimum of ten glasses. At the end of a week you should have lost the extra weight you needed gone. Do not continue this diet after seven days as it is not healthy to do so.

Sometimes people take drastic measures when they are desperately looking for a fast weight loss solution. These diets are not necessarily the healthiest method to drop the pounds and anyone trying them should make sure they have no health issues that might be stressed by this action. One diet, the master cleanse, is a drastic diet choice that lasts for only ten days. The dieter lives on lemon juice, fresh squeezed only, maple syrup, cayenne pepper and water. Those are the only things they are allowed to consume. Some people use it longer though that should only be with caution. This diet has been used by celebrities with great success. Surprisingly it is not the common fad diet that is around for a few years and then forgotten. This diet has its origins in the 1940s where it was invented by a nutritionist.

The most important thing to remember when you try any diet, whether you are looking for a limited fast loss or want to take off a lot of weight knowing it will take more time, is that your health must come first. So, be careful when you try a fast weight loss program that you make sure there are not health risks.

To your health,

Ryan Bushfield CPT

www.CoachRyanFitness.com

How to Lose Weight the Healthy Way Part III

Trimming Your Waste Line

By Ryan Bushfield

A study showed the relevance of waist size to a person’s health. It has been reported that a waist measurement of more than 35 inches for women and a waist above 40 inches for men may indicate a higher risk for heart related diseases. For this reason, many people are becoming more conscious of their waist size. Plus the fact that they are conscious about the way they look, they find ways to shed off fats around the waist area.

You certainly can lose some pounds around your waist. This does not automatically translate to depriving yourself of food or doing strenuous workout. Just eating the right food and taking them in right amount plus a bit of exercise will help trim waist.

One can start shedding off fats around the waist just by choosing natural food in stead of processed ones. This is because foods that have been processed have ingredients that the body cannot use and are just stored in certain areas of the body, which cause cellulite and excess fat. For example, sodium. Recent study revealed that a person only needs about 1500 milligrams of sodium per day. However, eating in fast foods or resorting to ready-to-eat foods give a person more than the needed amount. This adds to weight gain.

Choosing and taking in natural food will gradually help in reducing the size of your waist. How? Because natural food helps in maintaining muscle mass instead of fats to be used by the body as energy. So, to trim waist, one must learn to balance his or her diet. A combination of just enough amount of protein, greens and carbohydrates will help in losing weight around the abdominal area. However, your diet should include more vegetables if you are serious about trimming your waistline.

As much as possible, eat greens that are not cooked or processed. It is much better to eat them as is. Make sure that they are properly washed, though. Add some spices but be careful not to take in more than you should. Include more fresh fruits, vegetables and unrefined grains like oats. Tofu is a very good source of protein.

From long years of research, soy bean or tofu helps lower down cholesterol level by 30 percent when included in regular diet. It is also a good source of iron, which is very essential to the production of energy. And just like fish, tofu also provides the body with 14.4 percent of omega-3 fatty acids, which are beneficial to the prevention of clogging of cholesterol in the arteries.

Drinking skimmed milk can also help in trimming waistline. There has also been a study that emphasized the benefits of drinking at least 1,000 milligrams of calcium per day from dairy products such as skimmed milk. It particularly helps to increase fat metabolism, especially around the waist.

To your health,

Ryan Bushfield CPT

www.CoachRyanFitness.com

How to Structure Your Weight Loss Program Part II

How to Structure Your Weight Loss Program

If you are serious about getting into shape, then you will need to develop and follow a well-balanced weight loss program. Here are some tips on how to come up with a program that will work well with your current state of health, and help you to incrementally work toward your goals.

Perhaps the best place to start is with your family physician. Before you begin any type of diet or exercise regimen, it is a good idea to have an accurate understanding of where your body happens to be right now. Your doctor can provide you with a thorough checkup, which will help you understand what types of exercises you should include in your program. You will also find valuable information on the state of your blood pressure, cholesterol levels, and other factors that will be very important in planning out the types of foods you should eat as part of your program.

In fact, you may find that your doctor already has a program that will be just right for your fitness level.  It is not unusual for a doctor to have several plans handy that will incorporate lifestyle changes, diet plans, and a list of suggested exercise options that are in the best interests of his or her patient. Doctor approved plans have the advantage of giving you someone to be accountable to as well.  You will no doubt need to let the doctor know how well you are doing with the plan, and also need to go back and be checked every so often as part of the weight loss program criteria.

If you prefer to go out on your own, you will find quite a few recommendations for diet plans on the market. You may choose one of those, but make it a point to look for one that recommends some balance in the way you eat, rather than some quick fix diet that promises that, if you stay on it, you will lose twenty pounds in one week. Quick weight loss is not good for your body, especially your heart. Look for a diet plan that incorporates the basics of good nutrition and does not indicate you can expect more than three or four pounds of weight loss in a week.  Slow and easy is a much better weight loss program, which will include reasonable consumption of food and a moderate and workable exercise schedule.

When it comes to the exercise portion, you may want to begin slowly if you are out of the habit of regular exercise. Try starting out with a thirty-minute walk daily. In time you can pick up the pace and work in some free weights and perhaps some stretching exercises. As you begin to look forward to the types of exercise you are dealing with, then broaden to include more aggressive modes of exercise. As time goes on, you will find that not only are you losing weight as part of your weight loss program, but your mental state is progressively more positive as well.

There is really no need for anyone to enrol in to any weight loss program or even consider a special diet plan. The keys to losing weight fast are discipline and the will to achieve the desired body weight. This involves no unnatural way of losing weight and in fact, very natural. It will not require you to do very heavy work out and you would not have to starve yourself.

Many would resort to skipping meals and let themselves starve. This is a very wrong way of doing it. Starving yourself will only cause your metabolism to work slower. When you starve yourself, you will lose muscle mass. So your body will start storing up fat, in stead. Remember that muscle tissue is more metabolically active than fat tissue. So don’t ever starve yourself because it will just slow your metabolic rate.

The food you eat greatly influences your program. If you want to know how to lose weight eating right there are many diets to choose from. You are wiser to eat smaller meals several times a day instead of three large ones daily. This burns off more calories. It also controls your food intake better as you do not feel the need to overfill so you do not get hungry before your next meal. Stay away from vending machines. They tend to serve higher calorie junk foods. Though there are now some that are aimed specifically at healthy meals and even dispense salads. Meals that are high in fiber and low in fat are especially good for dieters; eat lots of salads.

Include lots of fibers in your diet. Both soluble and insoluble fibers help control blood sugar level, lower blood lipids and manage weight. Make sure that you get more fiber in your diet. The suggested average fiber intake is 25 to 35 grams a day. Some of the healthy fibers you should include in your diet are broccoli, potatoes (include the skin), apples, beans, brown rice and strawberries.

Protein should also be a part of your diet as this helps to keep you full for a longer span of time. It also prevents sugar cravings and it maintains muscle mass, which is a very vital part in burning fat.

In take of carbohydrate should be carefully moderated, as well. Keep in mind that consuming too much carbohydrate causes weight gain. Regulate calorie, fat and protein in take too if you intend to maintain weight loss. But, there is no need to completely eliminate them from your diet. Just eat them in moderation.

Lastly, make sure to drink plenty of water. Water suppresses appetite. Drinking one or two glasses of water before each meal prevents you from eating more than you should. The recommended water intake per day is 8 to 12 glasses. However, depends on your weight and daily activities, you might need more than the said amount.

If you do not like water so much, there are other alternatives such as green tea. You can add green tea in your diet. According to a study, drinking 5 cups of green tea a day helps in burning 80 calories per day.

Exercise is an essential part of any weight lose program. Put together a good exercise program that will firm those muscles. You need not make it too long, but make sure it is a workout and not so brief you do not even break a sweat. On top of that add in a few extras during your day. Park at the back of the parking lot when going shopping, the extra walking is good for you. The same goes for stairs. If you can choose between the elevator and stairs, choose stairs. A couple of flights up or down will not hurt. As well, walk up or down the escalator. Every extra bit of exercise you can do will help you reach your goal.

Another dieter’s trick is to diet with someone. This does not mean that you should put your partner or kids on a diet just because you are. What it does mean is if your partner, friend or co-worker has been talking about losing weight see if they seriously want to. If so, you can eat meals together, exercise together, and jointly attend classes on weight loss and working out. You can even join a gym together. Sometimes having someone else doing it makes it easier. This also gives you someone to exchange ideas with on how to lose weight.

Be sure to come back tomorrow for part III of How to ”Lose Weight the Healthy Way.”

 

To your health,

Ryan Bushfield CPT

www.CoachRyanFitness.com

 

Losing Fat The Healthy Way

Overweight and obesity has been the problem of plenty people all over the world and especially in the United States. These people have a critical risk for developing serious chronic diseases which includes heart disease, coronary artery disease, diabetes, cancers (prostate, gallbladder, colorectal, breast, endometrial and kidney) high blood pressure, high cholesterol, heartburn, migraines, sleep apnea, arthritis, joint pains, and many other related deceases. Aside from developing these serious diseases they are also facing early disability and even death as a result of being overweight.

Aside from the physical ailments overweight affects the persons psychologically. A person who is over weight will experience psychological problems which include lowered self-esteem and anxiety, depression and eating disorders such as binge eating, bulimia and anorexia. Being slim and sexy is much appreciated that is why overweight person have lower self-esteem. They will experience depression which is caused by low self esteem and health related problems. Overweight individual tends to have less energy that compared to normal weight individuals. With this they are less active and they tend to be sedentary which may cause further weight gain.

There are several factors that determine the weight of the person. First is the genetic background. Genes put basic characteristic on the body’s metabolic efficiency. Genes governing metabolism run in families. If one of your parents is overweight you are more likely to be overweight that other whose parents are normal weight. If both of your parents are overweight then there’s a high risk that you will be overweight. Second is the metabolic rate. People’s metabolic rates are largely determined by how active they are. Muscle tissue more active than fat and if you will be in active your muscle will density will decrease and your fat will increase. Third factor is the eating pattern. Eating food which have high fat and high calorie will much likely to increase weight. Eating a large amount of food would also increase the risk of gaining weight. Last factor is exercise. Exercise is the essential component of weight program. People who have less or no exercise at all will decrease their muscle tissue and fat tissue thus they gain weight gradually.

It is important to have a healthy body to enjoy the pleasure of life. Stop the pains and shame of being overweight. Start losing weight now and be admired of lots of people.

There are actually many good ways to do this, but how you begin this process is just as important as the diet you choose to use. To start with make a realistic goal on how much weight you want to lose. If you are looking at dropping a few pounds because that is all you need to lose then set your goal at five or ten pounds. Make it a weight that is a healthy one. Do not decide to lose twenty pounds so you will look like your neighbor or the fashion model your boyfriend admires.  It must be a healthy weight for you.

Be sure to check back later this week to learn “How to Structure Your Weight Loss Program”.

To your health,

Coach Ryan CPT

www.CoachRyanFitness.com

You Are Who You Hang Out With

“Birds of a feather flock together ”

Look around at the people you mix with – what does this say about you?

Ask yourself:

How many of my friends/associates inspire me?
How many of my friends/associates are like me?
Do I spend too much time with people who are holding me back?
Do my friends/associates share my goals?

We are heavily influenced by the people around us, they can either inspire us or hold us back.  In a bid to conform, we tend to emulate the people we associate with.  It is therefore important to choose your friends wisely.

I am not saying cut these people out of your life, I am saying introduce yourself to the people who will help you achieve your goals.

Take this example for instance; if you wanted to travel the world with a backpack and none of your friends had ever done it, what’s the first thing you would expect them to say?

I tried this as an experiment and I got the following answers.

“You wouldn’t catch me living in a tent”
“Nah, there’s too many insects”
“If you run out of money you’re stuck”
“What about your job”
“What about that guy that was killed in…”
“You’re having a laugh”

If I was seriously considering backpacking around the world, I’m pretty sure some of those comments would have taken the wind out of my sails.  This happens every day to millions of people.  They announce their goals to friends and family only to be met with well meaning advice which demotivates them.  We value the opinions of our friends and family, we do not aim to displease them.

Many of the top self-help books advise you to keep your goals and aspirations to yourself.  I believe there is a better way.  You’re programmed to conform to the group, why not introduce yourself to the people who will help you achieve your goals?

You could sign up to a message board or forum on the internet, you could even join a local club or sign up to a training course.  Chances are, you will meet somebody who has either done it already, or somebody else who plans to do it.  What better way to surround yourself with new people who share the same goals and aspirations?  When we network with people with whom we have something in common, we develop bonds and new friendships form.  We enjoy spending time with people who are like us, and we are inspired by them too.

If you need inspiration, go out and look for it.  You will be more likely to achieve your goals and you will make new friends at the same time.

To Your Health,

Coach Ryan CPT

www.CoachRyanFitness.com