Month: February 2012

Exercise is a key component of health. In order to be healthy, we have to exercise regularly. Sure, it can be difficult to take the time out of your busy schedule to engage in physical activity but exercise helps your mind, emotions and your body in so many ways. Yes, exercize can help you to lose weight and tone muscle. It will make you look better, but it also releases endorphins and other feel-good chemicals that stabilize and even improve mood.

Exercise isn’t just a prescription for weight loss. It’s a prescription for longevity. Strength and weight-bearing exercises such as jumping, running or walking can help stave off osteoporosis (weakening of the bones) for both men and women. A person might be able to avoid deadly diseases such as type 2 diabetes, heart disease and high blood pressure if he/she engages in regular physical activity. Of course, for those who have these diseases, it’s easier to manage or control them going forward if exercose is a regular part of your life.

Studies show that most people know that they should exercise, but still maintain that they can’t make the time for it. It’s true that life is hectic with work, child care/family responsibilities and a bunch of other demands on our time. The trick is to make exercise a priority. You just have to commit to doing it. Although experts suggest we exercise 5-7 times a week for at least one hour, long-term benefits can be seen with regular activity of 20 minutes, 3-4 times a week.

If you’re new to exercising, the best thing to do is to start slow and build up at a reasonable rate. Overdoing it can lead to injuries and stress. Find activities you enjoy such as biking, swimming or walking and start with those. Many people think exercisd is boring, but it doesn’t have to be. Mix up your activities and again, do the things you enjoy.

Others need outside support to make exercise work. So, grab a buddy, your significant other or even a fitness trainer, then go ahead and do it.

Another benefit of exercise is that it will boost your confidence.  Regular exercise, as I mentioned earlier, makes you look better. It also makes you feel better…and it gives you more energy.  You should sleep better too!

With so many benefits to regular exercising, the question should be – how can you not find the time for it?  JUST DO IT!

There is so much I could say on this topic, but I will stick with the basics of why Protein is important for not only those wanting to lose weight, but for those that aren’t.

So what is protein? Protein is made up of amino acids, which the body uses to repair cells.  Too little protein leads to low energy, increased hunger and loss of lean body mass.  That’s why eating the correct amount of it is important for weight loss.

It’s tough to say what amount of protein you should eat because everyone is different.  However, to lose weight you should focus your meals on protein, vegetables, and whole grain fiber. Carbohydrates should be the smallest part of your meal.  Complex carbs such as whole grains, vegetables, and sweet potatoes should be eaten everyday with most meals.  Protein can be found in meat (preferably lean), tofu, eggs, beans, nuts and some dairy products.

So what will protein do for you?  When eating the right amount of protein you will have a feeling of fullness.  Also, you will maintain lean body mass (be sure to exercise).

So jump on over to the forums and let’s discuss the POWER OF PROTEIN!

 

Webster’s defines Self-esteem as ~  respect for or a favorable opinion of oneself.

How is your self-esteem?  Many factors can mold who we are in regards to our self-esteem.  I see so many overweight people that have such a confidence about themselves.  They obviously have a high self-esteem, or they sure are faking it!

You must remove the negative and see yourself the way God sees you.  For some people, childhood may not have been so good.  They may have lived in an abusive home where they were belittled and put down all the time.  How were your school years?  If you were overweight in school, I can certainly say you probably had some not so good days.  I know I had some rough days.  These type of atmospheres can obviously affect how we will act when we are adults.  But you must overcome and become the person God wants you to be.  Pray for confidence.  Move on from the past and look toward what the future holds for you.  When you let people from your past hold you back you are giving them control.  Take that control back and develop or re-gain your self-esteem.

 

Nothing can quench our thirst when we’ve been out in the hot sun like a large glass of cold water.  Also, how good does a hot shower feel when we’ve had a hard day at work or the kids are driving us bananas!?

Water is essential for maintaining the proper functioning of our body and sustaining us. It makes up more than half of our body weight and caters to the requirements of various bodily needs. Deficiency of water in the body can affect various functions and in severe conditions might also lead to death.

So. how does our bodies use water?

• Water is essential for digesting food. It is also important for getting rid of various toxic elements from the body, in the form of urine, sweat and fecal matter.
• Water helps to cushion our joints and prevents shocks in them.
• Water present in blood is the carrier of oxygen and nutrients to all our body cells.
• Water present in lymph (a fluid that is part of our immune system) helps the body to fight against various diseases.
• Water helps to regulate and maintain our body temperature. That explains why wet poultices are used to cure fevers.
• Water prevents dehydration and thus, helps to maintain proper metabolism in our body.

As you can see, water is VERY important for our bodies.  The best part of water is that excess intake won’t increase the waistline, as its calorie count is absolutely zero!!

Check out a prior post on water for information on how much water you should drink ~

http://wavesforweightloss.comhow-much-water-do-you-need/

 

If you’ve been eating healthy this week and exercising, I am certain you are feeling pretty good right about now?  I can also bet that it was tough the first few days as your body was adjusting to the shock of being deprived of some of it’s favorite foods and portions.  You can measure your success on how your body is responding.  Do you feel that you have more energy?  Come on over to the forums and let us now how you are feeling….support in this journey is what’s it’s all about!

One pound of body fat equals approximately 3500 calories.

So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:

500 x 7 = 3500 calories

Of course if you have a calorie deficit of 1000 per day, then you would lose approximately two pounds per week.

1-3 pounds per week is a healthy weight loss.  You want to make sure you are eating enough calories – don’t starve yourself!  If you don’t eat enough calories you are going to send your metabolism in a downward spiral.

REMINDER – You should never eat less than 1200 calories per day.

 

I don’t know about you, but I need God’s help with my weight loss journey.  A lot of times we don’t come to Him in prayer regarding our waistline, but we should.  God does care about our health in all areas.  We pray when we have sickness in our bodies, so why not pray for help with our addictions to certain foods.  I believe when we are healthy we are better servants for Him.  We also become better spouses and parents.  God is there to meet our EVERY need.  We are created in His image! Please know that we too are praying for your success.  We believe great things are in store for you.  You just have to believe!

What are some ways we can squeeze in exercise and just be more active?  Here’s one for you….instead of looking for the closest parking space at the grocery store, look for the one farthest away or take the stairs instead of the elevator.  Begin to exercise and it will become a habit and you will crave it because it makes you feel so good and helps with stress too!

Here is an article I found that was a good read ~ http://www.sparkpeople.com/resource/fitness_articles.asp?id=1675

Walking is an excellent way to get in shape while keeping it low impact.  Dust off that old treadmill and walk a mile on it while watching your favorite TV show.

What are some ways you have found to squeeze exercise in?  Come over to the forums and share your thoughts.

Starvation is never the answer to long term weight loss and maintenance.  If you consume less than 1200 calories per day, your body will go into starvation mode and will begin to “hold on” to that fat.

So, how many calories should you consume?  I found a great article/tool that you can access for free to figure out how many calories you need based on many factors.

This is the link ~

http://www.active.com/fitness/calculators/calories/

Active.com is a wonderful website that I use often.  Check it out!