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Five Tips for Easy Weight Loss !- by Diana Keuilian
Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place! TIP #1: Burn it in the AM. What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results! TIP #2 Forget Your Late Night Snack. I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss! TIP #3 Kiss that Frappuccino Goodbye. What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee. TIP #4 Fuel Your Fire. Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body’s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your ‘fire’ to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results. TIP #5 Curb Your Carbs I’m sure sometime in the past year you have found yourself subjected to the testimony of a converted ‘low-carb’ enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn’t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale! It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear! Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechTrainer.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechTrainer.com will build a custom designed program just for you. Visit: http://www.hitechtrainer.com/ and begin meeting your fitness goals today! Featured Article: Five Tips for Easy Weight Loss ! by Diana Keuilian . Eat to Live : The Revolutionary Formula for Fast and Sustained Weight Loss
Dr. Shapiro's Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss
The secret to taking off those hated pounds?
"I lost 25 pounds living up to Dr. Shapiro's simple plan for reducing my waistline. What worked for me were the visual aids-- a picture can be worth 1,000 calories! They don't call him the Prince of Pounds for nothing!"--Dennis Duggan, Pulitzer prize-winning columnist, Newsday Dr. Shapiro proves that great eating and weight loss can go hand in hand if you make the right choices. Starting the day right, eating out for pleasure or business, enjoying a snack or even a chocolate indulgence-- it can all be done without gaining weight, if you follow the "picture perfect" guidelines in this book. Dr. Shapiro's proven program of Food Awareness Training empowers you to take charge of your eating. You can stop depriving yourself, stop feeling guilty-- and stop dieting. Whether you want to lose 100 pounds or want to maintain the healthy weight you have now, here are the images that will instantly change your habits for life. Customer Review: Gave me the tools to lose 50lbs in 90 days Others have gone into what the book literally advises. I'll give you my bottom line. This book gave me the tools to implement weight loss. I've tried other diets and couldn't stick with them. Dr. Shapiro has given me the tools to change my relationship with food. I'll say it again. In combination with exercise ( I now walk 6 miles daily), 50lbs in 90 days. The only downside? People barely recognize me and I have to buy a whole new wardrobe! Customer Review: Hallelujah...hallelujah.....hallelujah....and an AMEN This book is the basics and totally complete program for Picture Perfect Weight Loss, and has so many more food comparisons than the 30 Day Plan, also reviewed. The 30 Day Plan is a jump start into his program, sort of like a fast version which will also address teenagers and small children. Both reviews apply for the overall best in weight loss. I also Combine this with Volumetrics, since she offers much in the way of recipes, yet both principles are the same. Dr. Shapiro Simply makes it easier to comprehend through his photo comparisons in food ratios. More Food...Lower Calorie Intake. Superb! After all of my confusion and frustrations from restrictive diets with their point counting and block counting and don't eat that, or don't eat this or don't miss your meal at your assigned time. Save up for your binge day. It all became too much and I succeeded and failed at every one of them. See my other reviews of an accounting of my past failures that lead to this success. Now for what I have been speaking of with my weight loss and repeated gains, only to continue to cover my muscles with fat. I began my adult life at 100 lbs, had a couple of kids, lost all baby weight then began to gain after the age of 30. 5 lbs here and there over the next 10 years. Pretty soon I am up over 125. Still looking pretty good, had my figure, just more filled out everywhere. Then Kids grew up, more independent from me so.... By the time I hit 43 I was at 135, At 45 I reached my all time highest weight of 150. Kids moving out, so empty nest syndrome next. To put this into perspective, I am 5' 3" tall and I am small boned. My ideal weight should be 115 lbs, but I will be happy with 120 of muscle...baby. Dr. Shapiro's book probably saved me from further years of frustration and sadness. When I read his book and everything started to click, I actually found myself becoming emotional over the simple truths he lays out for you. First off: He shows you the typical before and after sequences in his book which is typical with many weight loss programs, but I pushed past that. Second: He addresses your emotional issues of why you eat and shows you tools as to how to handle this part of what can be sabatoging your weight loss. Hence, my current situation of Empty Nest Syndrome at age 47. My last child off to college last year. Third: He discusses the myths of diets and weight loss and why the other programs are gimmicks and don't make sense and are destined to make you fail....This is where it clicked for me and the emotions came forth.. It is not necessarily your fault you failed but that you were set up to fail. Fourth: He discusses ratios and shows you in vivid, large color photos of what a cookie equals to 8 frozen yogurt cones. He does this over and over until you are reeling from the visuals of what your pantry and what you put in your mouth should look like. Example; I can have 1 tiny biscuit from the pillsbury product or I can have 11 slices of regular whole wheat toast topped with fruit spread. Gee....this is a no brainer, however, I would usually eat the biscuit mindlessly without realizing what I was placing in my mouth calorie wise. I just felt most times bread was bread and I would simply count the biscuit as my bread portion for the day. Convoluted thinking! In his illustrations he shows you calories along with the change in portion size for healthy eating and feeling never deprived. I can literally eat all day long if I want to. After all, I love to snack, and Dr. Shapiro shows you how to do it right. The Basis of his program is about eating correctly in proper ratios without portion control through understanding how you no longer have to count anything including calories. I'll Give another example since this is how I finally got it myself. Now the biscuit or cookie versus toast and fozen yogurt thing. He is not suggesting you should go out and eat 11 pieces of toast with jam, or have 8 yogurt cones, however you can if you so choose, since the calories are the same as the biscuit or the cookie, yet the whole wheat toast is so much better for you as is yogurt. The point he is trying to make is, you probably won't eat that much bread or will feel satified with one yogurt cone or maybe 2, but guess what, you are automatically creating a calorie deficit without even trying hard. Another example: A bagel or 5 bananas. Calories are the same. I would eat "A" banana and achieve a calorie deficit. Example: Bran Muffin or a Whole wheat roll, a pumpernickel roll, 3 slices of pumpernickel toast, 3 slices of light wheat toast, 1.5 lbs of assorted melons, and finally 1 cup of blackberries. Wholly smokes. Again, I could not possibly eat all this, so I create a calorie deficit without even breaking a sweat. As you can see I do most of my comparisons with fruits and bread since these are my vices for enjoyment of food. And if you notice, he absolutely doesn't restrict bread or fruits of any kind. I can eat them whenever I want to. Also in his pictures he gives you equations on what you picture putting in your mouth will tend to make you gasp. Example: Love eggnog? .....how about seeing that as an equivalent 5 pats of butter, 6 tsp of sugar, and 3 tbsp of alcohol. Still want an egg nog? By comparison if holiday cheer is what you are into, then skip the eggnog and drink it's equivalent of 3 4 oz glasses of champagne, 3 4 oz glasses of red wine, 3 4 oz glasses of sparkling fruit punch made with champagne, ginger ale, and fruit. I think my holiday evening might be more entertaining this way. Chocolate Souffle 1 cup or 8 chocolate covered strawberries. 1 Pint of rice or 8 boiled new potatoes, 1 baked sweet potato, and 1 ear of corn. 1 Cannoli 3 oz or 3 waffle cups of 12 oz italian ice. He will give you food comparisons of everything imaginable. Pizza, pound cake, doughnuts, english muffins, waffles, vegan specialties, Chicken versus Lobster, Hamburger versus Soy burgers, seafoods, pastas, breads, Fruits, Vegetables, Candy, peanut butter, 100% natural or Jif, and so on and so on. Nothing is off limits. It is all about your own choices. I finally understand why I have failed on so many other diets or weight loss programs, because of the concept of restrictions on foods, timeframes, counting stuff up. This program allows you to eat whatever, whenever, when you are hungry, eat until you are satisfied, and enjoy food and life again. It does not have to be your enemy as it was mine. I was beginning to hate food, but yet craved all the wrong stuff so I was always taking more food in than I was expending. This is where Dr. Shapiro's plan is so wonderful, through illustrating ratio sizes in relation to the crap you are currently putting in your mouth, it all sinks in to shop better and wiser and and eat all day if you wish using the concept he shows you. You will create a calorie deficit just by picking the alternate food choice. That's what clicks here. He doesn't lay out your menu for you, he doesn't rationalize how and when you should eat, only eat when you want, and eat what you want making better choices and he shows that clearly in this book. As I said in my other reviews, the other programs take the guess work out of it by giving you points to use or count blocks for proper size, this creates a crutch, not information in nutrition, in it's simplest form. There is no work for you to learn about the actual consequences of eating incorrectly except how you see yourself in the mirror. Weight Watchers uses points and says 2 pieces of Fried Chicken is maybe 10 points, so you can eat this, which is the security they lull you into, "eat anything you want as long as you are within your points", but 8 points is huge when only allowed 18 per day for my size. With the further drawback of not showing you the alternative of eating more and feeling fuller. I personally, would rather eat a huge bowl of some soup, have a half of a sweet potato with some mandarin oranges on top, a breast of roasted chicken and a sorbet for dessert. What do you think will fill you up more? And literally never leave you hungry again. Now this is not to say I did not learn things from other programs...THE ZONE comes to mind. Whenever possible I do still use the Protein, Carb, and Fat ratio with every meal, just because I found this to be very sound in my overall well being. Even though Dr. Shapiro does not put the emphasis on this type of balance, except for the snacking, he clearly has a nice combining of foods at the main meals. If I get hungry in the middle of the night, I eat. If I want to go to the fridge and grab some fruit, I just do, regardless of the time of day it is. If I want to skip a meal because I am just not hungry, then I do without worry of catabolic consumption of my muscles, this one I always questioned due to sleeping all night. I stay away from potato chips now and substitute either a ton of Butter Spear Pickles, at 5 calories per, eat till you get sated with salt and crunch. Or I might just go for the 85 pretzel sticks. It is your choice. This whole program is about your choice. AMEN! Some might say salt will effect their weight loss, but he does not discuss water weight behind it, but fat weight is what you will lose, since water comes and goes and you can control it through reducing salt. The point is, customize the program to your lifestyle, not your lifestyle to the program. BOTTOMLINE: CALORIES IN....CALORIES OUT. TOO MANY OF THE WRONG ONES AND YOU GUESSED IT...YOU GET FAT!!! It really doesn't have anything to do with ratios of combining foods. After all people have lived on bread and water and have lost a huge amount of weight, think Famine. Again to combine foods is my preference. Follow Dr. Shapiro any way you want to. Just learn proper ratios and everything else will fall off, revealing a better you. Fifth: He does say to incorporate exercise daily and shows you how simple it is to stay on task. Sixth: He does endorse eating out anytime you wish, not save it up for your free day or binge day or whatever. Once you understand this concept through visuals, you will never worry about what comes on our plate at dinner again...., you will become food aware however, and choose wisely from the menu because you now know how. No more fears of eating out. Blurp: The only thing I found disappointing in this book is the restaurants he shared their menu's with were all located in New York. Not much help there, but it did show a comparison of food menu items to pick from the not so good ones. Remember, there are no bad foods in his book just better choices. I figured out it was the visual concept that got me to recognize and fully understand alternatives and what eating something so seemingly harmless, could be sabatoging my weight loss. He does promote Vegetarian style living, but for those who find it restrictive, just use the meat of your choice and stick with some savvy concepts of serving size as a meat portion should be a deck of cards size, and eat all the fruits and vegetables you want. These are anytime foods. I do not find his vegetarian teaching too restrictive, I just learned to work around it. He does give advice on trying something new, so I did. I bought the vegan hotdogs, Soy Burgers, Soy Sausage, Soy Crumbles for chili or Linguini in Clam sauce, and vegan cheeses, and some Polenta...What the heck is Polenta? I didn't know, but I tried it and loved it. I never feel like I have sacrificed flavor or texture for these alternate foods. The Breakfast Muffin I make from his book is delicious. Seventh: He does show you to be aware of calorie count on the labels of items so in a quick glance you know if you are within recommended calorie count. The reason for setting this up this way is so when you sit down to eat, you already know what you are eating since you did your homework at the grocery store. I changed my bread and waffle purchases to all whole grain, no more processed refined flours or sugars. I changed my soup purchases from creamy to meat and vegetable type bases. By doing this, I have created an ongoing calorie deficit just by changing what was going into my mouth. If I want a piece of candy I can eat it. Hard versus Soft....Hard being the wiser choice. I could go on and on since I am so happy to finally find something that works and is so simple to use. I have already lost 10 lbs and I am back to 135. Now I am not going to watch the scale anymore, but only go by how my clothes feel, since I also don't believe in being a slave to a scale. You will know if you are gaining or losing by the way your clothes feel. Eighth and Final: He also shows you food saboteurs and troubleshooting for those tough days. He will educate you to every myth known to dieting. I just don't see any tough days ahead, not with this one. This is also not rapid weight loss but 1-2 lbs a week on average, and remember, if you start exercising such as lifting weights, you may even gain some weight, since muscle weighs more than fat in terms of ratios. Pound for pound they are the same, but Muscle uses up less room... that is why you may feel your clothes getting smaller yet you haven't lost a pound. And that is a good thing, since muscle will continue to burn fuel throughout the day even while sitting or sleeping. And if you think buying the specialty foods will break the bank...you would be wrong. Buying all the same junk week after week cost me exactly the same as a full cart stuffed with healthy and funky new things to eat better. I spent no more than usual. And looking at my pantry and inside my fridge, I absolutely do not feel deprived with such a wealth of food choices. Try this one out and be sure to get his SHOPPERS GUIDE to take to the market, also reviewed. Good luck to all who have haunted the bookstore aisles of endless weight loss fads throughout their lives as I have done. You won't be disappointed as long as the visuals make sense to you as they did for me. Namaste! Swimming To Lose Weight, Healthy Ways To Lose Weight, Quick Way To Lose Weight, Information On How To Lose Weight, Lose Weight Sleep, Food To Lose Weight, Lose Weight Free, Best Ways To Lose Weight, Lose Weight Without Dieting, How To Lose Weight Quickly, Exercises To Lose Weight, Book review info provided in association with Amazon. Privacy: No personal information is collected or store on this site. If you contact us we will only use the info you give us to respond to your query. 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