Snacking Between Meals That Help You Gain or Lose Weight

Its a nice little break in your day. Its something to help pass the time while you watch TV. Each of these answers is part of the snacking habits of average Americans for better or for worse.

Research has identified two major types of snackers: Individuals who snack several times a day in response to true hunger. This type of snacking, which likely happens at regular times, allows adjustment of food intake from day to day, depending on the body needs. These snackers tend to be younger, healthy and lean. Individuals who choose snacks high in salt, sugar or fat and tend to snack at irregular times in response to environmental stimuli not because of hunger.

Snacking while watching TV is common. This type of snacking is not in response to the bodys needs, so it tends to lead to weight gain and poor nutrition. According to data from the National Health and Nutrition Examination Survey (NHANES), in the early 1970s, the average man got 502 of his daily calories from snacks, the average woman got 296. Jump forward 40 years, and those numbers increase to 634 calories for men and 438 for women.

Today, fewer Americans eat three meals a day, but most of us snack. In fact, 2 of 3 Americans eat two or more snacks each day. We get about 23 percent of our calories from snacks twice the average calories eaten at breakfast and about the same as the average lunch calories.

When are we doing this snacking? If you tend to eat both lunch and dinner, theres a 2 in 3 chance that you eat a snack in between, and a similar chance that you eat a snack between dinner and bedtime.

Three Miles or 30 Minutes Everyday Workout

?A Celebrity Trainer Shares a Tip That Helped Her Lose 30 Pounds

Before trainer?Kit Rich?became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like?Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. “I tried everything,” she recently told us, adding that she also suffered from eating disorders and body dysmorphia. “I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme.”

“Three Miles or 30 Minutes, Every Day” Mantra

After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn’t sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she’s teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of “three miles or 30 minutes, every day” is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. “I really do believe wholeheartedly that the middle road is the way to go,” she says. “Anything extreme is not long-lasting.”

As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. “I come from a background of injury and I had knee surgery, so you can’t tell me to go and take some crazy bootcamp class,” she says. “Because my knee will start to hurt, and then what’s going to start to happen, I’m going to freak out that I won’t be able to do that for the rest of my life.” Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. “Women need to feel empowered,” she says. “They need to feel like what they’re doing is something that they somewhat enjoy and that they can have a grip on. And that’s why I believe in this three or 30 rule.”

To learn more about Three Miles or 30 Minutes Everyday, visit http://www.fitsugar.com/Workout-Tip-Lose-Weight-34013345

Best Weight-loss Strategies To Lose Weight This Summer

?5 Easy Weight-Loss Tips That Really Work | Dr Lisa Young

As a nutritionist, I often get clients at this time of year concerned about summer — fitting into a bathing suit, getting some new clothes and navigating holiday eating and parties. I am not a fan of rigid diets, which restrict entire food groups for a short time, but rather I advocate for healthy eating and developing simple strategies which clients trying to lose weight can stick to for the long haul.

Below are simple strategies, which I have seen work for clients trying to lose weight in time for summer and more importantly, help them keep it off and be able to enjoy meals and treats with family and friends.

1. Make smart swaps.
I am a big fan of offering clients simple substitutions for their favorite foods rather than cutting foods out entirely and leaving them at a loss for what else they can include in their eating plan. As I previously wrote?here: “What I have found in my private practice is that small action-oriented steps and simple substitutions tend to work a lot better.”

For example, drinking seltzer instead of soda and starting your day with bran cereal or a Greek yogurt instead of a doughnut or an oversized muffin can make a huge difference in terms of both losing weight and eating healthfully.

2. Keep a food diary
I recommend that clients keep food diaries, at least for a month or so. Writing down what you eat helps raise your awareness about exactly what and how much you are really eating. It is an excellent behavioral tool to help you practice eating mindfully. And these days, there are so many ways to keep food records. You can stick to the old-fashioned way of writing down your food habits in a spiral pad; you can keep records in your computer or iPad; or you can download an app for your smart phone.

Food to lose weight3. Stick to regular meal times.
One way to avoid overeating is to eat at regular intervals throughout the day and not skip meals. If you are not that hungry on a particular morning for example, it is okay to eat a smaller breakfast rather than eat nothing at all. It is best not to allow yourself to get too hungry that you will just “let yourself go” and grab anything you can find.

4. Choose single servings.
Research?has found that single-serving packages can help overweight individuals lose weight. I often recommend them to dieters to help them gain awareness about portion control. While we will often take several handfuls of chips or other snack foods without paying attention, we tend to think twice before opening that extra bag of chips.

Most people tend to eat more when they are served more food and drinks or when they are given food in larger packages. A?review?of nearly 90 studies confirms why oversize portions may contribute to obesity: We eat more when we are served more.
To learn more on?Best Weight-loss Strategies To Lose Weight, visit http://www.huffingtonpost.com/dr-lisa-young/diet-and-exercise_b_5227496.html

Kuvings Whole Slow Juicer: Better Nutrition And Reduced Prep Time

Better Nutrition And Reduced Prep Time: Kuvings Introduces The Whole Slow Juicer| Reuters

Juicing is easier and healthier than ever, thanks to the?Whole Slow Juicer from Kuvings, a new vertical low-speed masticating juicer with a three-inch feeding tube to accommodate whole fruits and vegetables, reducing prep time and maximizing taste and nutrition.

The sleekly-designed Whole Slow Juicer from Kuvings comes in Silver Pearl, White Pearl and?Red Pearl, is available online at?shopkuvings.com?and will be available at Williams Sonoma this spring.

The industry-first wide mouth slow juicer enables consumers to crush and squeeze whole vegetables and fruits, producing a glass of delicious fresh juice in just seconds. It also prevents unwanted oxidation from cutting that often causes a loss in nutritional value. The patented system extracts virtually all of the nutrients in fruits and vegetables enabling the body to obtain four times more nutrition than by eating fruits whole.

The Kuvings Whole Slow Juicer handles even the toughest produce, due to its powerful 240-watt, low-speed motor. The world’s strongest brushless motor, manufactured by Kuvings, minimizes friction and noise, for cool, quiet and stable operation.

Other features include a convenient Smart Cap to prevent drips and enable creation of mixed juices; a dual safety system and easy assembly. Three?tools?are included to speed cleaning.

All models of the Kuvings Whole Slow Juicer come with a sorbet attachment. The Red Pearl Whole Slow Juicer model also includes a smoothie attachment.

 

Visit http://www.reuters.com/article/2014/03/15/il-kuvings-juicer-new-idUSnPnNYB4fhn+170+PRN20140315 for further details.

Smartphone Apps To Lose Weight

Your smartphone may make it easier for you to lose weight by providing access to new apps which contain exercise logs and nutritional databases, a new study suggests.

Researchers at the University of Missouri-Columbia have found that information technology, such as smartphone apps, can help dieters integrate healthy behavior changes into their daily lives.

“Current weight loss recommendations are essentially the same as they were decades ago, but each generation has to learn how to manage modern challenges to healthy living,” said Cheryl Shigaki, an associate professor in the MU School of Health Professions.

“Information technology repackages traditional weight loss strategies and provides new tools, such as exercise logs and nutritional databases, to implement that knowledge,” said Shigaki.

According to Shigaki, prior research on weight loss programming has shown that social and informational supports are important for individuals’ dieting success, along with learning skills for self-management, problem-solving and behaviour change.?Smartphone apps can increase access to information, and people generally are willing to explore many different weight loss applications, Shigaki said.

“When people use information technology to support their weight-loss efforts, they tend to access features that streamline the tracking of daily health behaviors, such as caloric intake and exercise, or that provide visual feedback on their overall progress, like graphs showing weight lost over time,” Shigaki said.

“Self-monitoring is key to successful weight loss, and information technology can make these tasks more convenient. We also found that people really like getting feedback on their progress, which motivated them and helped them better evaluate their health behaviours and plan for future success,” said Shigaki.

Shigaki also studied individuals’ perceptions of IT-based social support during weight loss programmes and found that in-person social support was overwhelmingly preferred to creating new, online social networks based on common interests in wellness.

To continue reading, visit http://ibnlive.in.com/news/how-your-smartphone-can-help-you-lose-weight/468585-11.html

Belly, Calf And Thigh Fat Problems

Belly, Calf And Thigh Fat Problems

I’m concerned about my belly, calf and thigh fat. I weigh about 140 pounds and I’m five feet four inches. No matter how hard I try to lose my belly, calf and thigh fat, I end up losing weight elsewhere. I am really uncomfortable with my fat and it makes me afraid to wear certain clothes. Are there any tips you can give me to lose weight from my belly, calves and thighs? Everywhere else is fine. I do not want to build muscle, just lose weight. Please help.

How you look physically is determined primarily by your genes and your lifestyle. In other words, you are a product of nature and nurture. It is not uncommon to find certain features existing in a family, and so you might very well have other relatives that have your physical shape such as the pronounced belly, calves and thighs.

Fortunately, or probably unfortunately in your case, when you lose weight you lose from the entire body. However, because certain areas are already pronounced, it would appear that not much has happened by way of weight loss from these areas, but this is not so. If you lose weight from the entire body, the pronounced areas will still be pronounced even at a lowered weight. Therefore, in your situation, you are probably going to have to do other things to change the way you look.

I would suggest you do a general weight loss programme by reducing how much you eat and exercising more. You could also restrict your consumption of carbohydrates so that your body will be forced to feed on fat. Once the fat is reduced, you will be smaller and you will lose inches. To reduce your stomach, you might need to try a detox programme. This is useful because it will help you remove extra waste from your intestines. It can be done with a weight loss programme, however, I suggest that you speak with a qualified medical professional to see whether detoxing would be good for you. Once detox is done, it will make your belly softer and then you can exercise to tighten the stomach muscles.

Once your stomach is down, you will definitely need to change your eating habits. Eating more fruits and vegetables and making sure the bowel stays clean is very important.

I would also like to suggest that you do some toning and sculpting exercises for these areas. A gym instructor could demonstrate some of these workouts that you can follow. Regardless of what happens, it is important that you love yourself.

To continue reading Belly, Calf and Thigh Fat Problems, visit http://www.jamaicaobserver.com/magazines/allwoman/Belly–calf-and-thigh-fat-problems_16580052