Tips for Successful Weight Loss Management

You need some tips for successful weight loss management.  So you’re either researching simple ways to lose weight or you’ve been following a fitness program such as Beachbody.  Some people will lose weight faster and easier than others.  For those who don’t loose the weight as easily even though they’ve been working so hard tend to slowly start picking up  the bad habits.  Here are some of the common factors that determine how well you maintain your weight loss.

Weight Loss Management

  • Eating Low-Calorie Meals  The average person eating a low calorie meals will consume approximately 1,500 calories in a day.  Now this can fluctuate by approximately 500 calories depending on your body needs and the intensity of your workouts.
  • Participate in High Level of Activity  Calories burned can come from dong normal, everyday activities including a lot of walking.  Walking is one of the simplest things you can do to increase your activity level.  Try parking further away from your destination and walking, park further away from the building when parking in a parking lot and watch the steps/miles add up.  Walk the dog around the block and extra time or take the stairs instead of the elevator.
  • TV Viewing  I hear all kinds of excuses that people don’t have enough time to work out, but they make sure they see all their TV shows each night and that can add up to 3 hours per night on average.  Instead of watching that much TV how about putting in a workout DVD, taking a walk with the kids, read a book.  Not only will these things get you moving, but they will stimulate your brain as well.  It can also reduce the urge to snack while sitting in front of the TV.
  • Eat Breakfast  Those who are successful at weight loss management rarely skip breakfast.  After going all night without eating your body needs the energy that a healthy breakfast provides.  Eating breakfast makes it easier not to grab a pastry in the kitchen, at work, or at a fast food place.  Eating breakfast keeps your metabolism from shifting into the conserving fat mode.
  • Maintain consistency  The word ‘diet’ is not a bad word.  Diets are consistent with the number of calories you are eating.  Yes I prefer the phrase ‘lifestyle change’, but we live in a society that every time you mention you watch what you eat it is referred to as a ‘diet’ because so many cannot stay consistent with it.  You may not have a ‘cheat day’ but you won’t beat yourself up if you have a dessert because you will get right back into watching what you feed your body.
  • Frequent Self-Weighing  It is found that those who weigh themselves on a daily or weekly basis keep their weight off and continue to lose weight.  This keeps you on track to slim down and leading to a healthy tomorrow.

Focus T25 Available Soon!

Shaun T has done it again, releasing another Beachbody workout. First  he had Hip Hop Abs and Rockin” Body , Shaun T had us moving and dancing off the pounds. Then came Insanity and Insanity:The Asylum that brought us the high intensity interval training (HIIT). Now Shaun T has done it again with a  new program called Focus T25.

What is the Focus T25 Workout? Well the great part it that is it a 25 minute workout that is only  5 days a week. It will give you the same results as a hour long workout. The program is broken down into 3 phases. Focus T25 begins with a foundation of the basic moves. Once you learn the moves and have them perfected Shaun T moves to the Core stage. Core Strength, Core Moves, Core Speed. Now you start to tone and tighten your body. Then comes the strength stage. Using dumbbell or resistance bands, you start to sculpt your body into the specimen it was meant to be.

60 days, 5 days a week, 25 minutes. You can do it! No Excuses!!

What Healthy Foods Should I Have in my Pantry? Part 1

What healthy food should you have in your pantry? As we are having tornado warnings going on here in the Midwest I’m thinking about the food I have in my pantry and how many healthy foods do I have? This also comes in handy to have these healthy foods in your pantry for last minute meals. You can save some money and your diet by storing some healthy nonperishable food items.

Items for a healthy pantry:

1. Canned tuna
This is a great source of protein and omega-3 fatty acids—120 calories and 30 grams of protein in one 6-ounce can. Buy tuna packed in water instead of oil to reduce fat and calories. And look for preparation methods that aren’t mayonnaise based.

2. Instant oatmeal
It’s low in fat and high in fiber, oatmeal is a great filling breakfast or snack. Try skipping the presweetened, flavored oatmeal though. You’re better off adding your own sugar, maple syrup, or honey, as you’re more likely to add less than the manufacturer. Or even better, try to get your palate use to eating it plain. The first few times might have a higher yuck factor, but eventually you’ll get used to it and the other stuff will taste too sweet.

3. Energy bars and shakes
When all else fails energy bars are great. I know several people who are short on time (and also the love of cooking) who practically live on them. But, it’s important to read the label. Some brands are similar to candy bars for nutrients and just have an oat or two mixed in. Try to find bars and shakes that offer a balanced mix of protein, carbs, and healthy fats, such as Beachbody’s P90X® Peak Performance Protein Bars and Meal Replacement Shake, and of course, Shakeology, the Healthiest Meal of the Day®.

4. Peanut butter
 Two tablespoons will give you approximately 8 grams of protein.  You still need to watch the fat grams of the peanut butter you buy. If you get bored with peanut butter, you might give almond or soy nut butter a try. Peanut butters are also fantastic additions to smoothies to make them thicker and creamier.

5. Canned vegetables 
Fresh vegetables are usually better, and organic better still, but the downside of getting rid of nasty preservatives in your veggies is that they tend to spoil faster. Enter frozen and canned vegetables. I think, frozen tastes better, but thawing adds another step to the preparation process, so canned vegetables are a quick fix in a time crunch and just a great nonperishable item to have available. The downside is the amount of sodium that some brands load their veggies with so read the label and find one with the least amount of salt.

6. Canned fruit
Another quick and easy option for a snack at hand. Just try to avoid fruit that has been packed in heavy syrup. Even light syrup isn’t great. Try to find fruit packed in its own juice (some brands have it packed in water, I don’t like it but I haven’t gotten used to it yet).

7. Beans
Canned or dried, it’s great to have a supply of lentils, pinto beans, kidney beans, low-fat refried beans, and/or garbanzos on hand. As with other vegetables, watch the sodium content in the canned beans. Dried beans won’t be as mushy as canned, but can require soaking overnight to achieve a non-tooth-breaking consistency.  Personally I haven’t been able to get dried beans to work out for me, but I just recently found out you get better results with buying name brand vs store brand.

8. Broth and soup
Every good cook should have several cans of chicken, beef, or vegetarian broth on hand—preferably reduced fat and low sodium. Some cooks recommend filling an ice cube tray with broth and using a cube at a time in use of sautéing. To keep things separate I suggest taking them out of the ice cube tray once they’ve frozen and put them in a labeled freezer bag. You wouldn’t want anyone putting that in his or her regular drinks.