You may be among many who have attempted to lose weight many times yet remain unsuccessful. You might be thinking, "If only I had the secret!" If you are frustrated, take a look at why weight loss comes difficult. Here are ten pitfalls that slow down or halt the process:
1. Fat Overload . We need protein, but often the sources of our protein are also sources of fat. Fat has nine calories per gram. It is wise to choose foods with unsaturated fat and eat cleaner proteins, such as soy products and whey protein powders.
2. Sugar Overload . By eating candy, cookies, and breakfast pastries, and drinking juice, we tend to consume a lot of empty calories, which digest very quickly in our bodies. The excess gets stored as fat. It is better to satisfy our sweet tooth cravings with fruit.
3. Water Deficit . Water is a miracle nutrient. It can help us to lose weight. Many times we feel hunger pangs and think we are hungry, but our bodies are really telling us that we are thirsty. Water satisfies our cravings and makes us feel fuller.
4. Soda Pop Overload . Many people try to quench their thirst with soda pop. This contributions to the many empty calories that we consume each day. And why put all those chemicals in your body anyway? Switch to water.
5. Alcohol Overload . Alcohol has 7 calories per gram. One 12 oz. bottle of beer has 180 calories. A 24 ounce beer has 360 calories. Your body will break down alcohol calories before it breaks down carbs, fat, or protein. Drinking only one serving a day and counting those as calories is very important.
6. Condiment Overload . It is really important to count condiments in your calorie counting. How much mayonnaise or ketchup are you putting on your chicken sandwich? Yes, and pickles have calories, too.
7. Meal Deficit . It is a whole lot more fun to eat six times a day then three times a day. Eating more often raises the metabolism and improvements digestion, because we consume less food at a time and are able to eat more in 24 hours.
8. Skipping breakfast . Never skip breakfast. You may be eating less food, but you are also slowing down your metabolism. Who wants to drag all day?
9. Burning too few calories . It is difficult to lose weight by only dieting. Exercise is essential. So get on those running shoes and go for a thirty-minute walk every day. Weight training can also really accelerate your weight loss efforts.
10. Lack of goal setting . Weight loss takes time. One should lose only 2 pounds per week at most. It is there important to set short-term and long-term goals so that you can celebrate as you reach miles and continue this lifelong journey.
Now, it is time to throw out all of those negative results and get some positive ones. Get excited, because you … Read More
Whether you are looking to lose that "Freshman Fifteen" or are in the 100+ Pounds-to-Go Club you should be writing a weight loss blog as a critical component of your weight loss plan.
A weight loss blog is not a food journal or a food diary. Keeping a food journal can also be important and in fact will most likely be suggested to you by your doctor or dietitian. A food journal is where you log your daily meals and snacks. It is where you account for all the calories you ingest. It can be important, especially at the start of a diet, because most people underestimate the amount of food they actually eat in a day. A well kept food journal will help the dieter properly plan their intake so as to lose weight.
A weight loss blog is much more than a food journal. A good weight loss blog deals much more with the emotional aspects of eating, exercising and getting fit. It is the human interest side of the story.
These are the 4 reasons you should be writing a weight loss blog:
- Building a Support Network . There are a lot of great weight loss blogs out there. Some of the authors have been blogging for a long time and have great inspirational stories of success to share. Others are just starting out and are struggling with the same issues you may be struggling with. When you write a weight loss blog you are joining a community of like souls who support each other through comments, emails, and links. A good weight loss blog tells a story that interests people; a story they want to see through to completion. The story of your success. Most dieters have a support network that rarely extends beyond the four walls of their abode. The size of a weight loss blogger's support network is only limited by the effort that they are willing to put in to build it.
- Gaining Accountability . Let's be honest, the hardest part about writing a weight loss blog is, well, being honest. It's also the most important part. Force yourself to write about your weight gain, even though nobody would know if you fibbed and wrote that you lost weight this week. Tell the world how you felt when someone snickered at you for your size. Get out there and write about how you climbed up and ate the entire bag of cookies. Take account for your decisions and their impact on your weight loss plans. And then take action to make better decisions. Going through this thought process is very difficult if you are not documenting it. Writing a weight loss blog gives you the vehicle for documenting and improving upon the daily decisions that are the difference between success and failure.
- Recording History . As you lose weight and become healthyier you will take certain things for granted such as climbing stairs without being winded, being able to easily say "no" to
If only having exercise equipment meant I exercised more!
Everyday Matters #103
Tagged: , Everyday Matters , EDM #103 , Illustration Friday , equipment , colored pencil , pen and ink , mini stair stepper , Wii balance board , resistance band , dumbbells , weights … Read More
A power rack is one of the most useful pieces of equipment for a home gym. If you have a good weight set and a good bench, the next thing you should consider is a good quality power rack. A power rack is a simple device that holds a barbell at any height you choose to start an exercise, and provides safety rails that catch the barbell at the end of the set. There is a link at the bottom of this article that will take you to some pictures of several different power racks.
The most important features of a power rack are safety and versatility. If you set it up properly, it enables you to perform many heavy exercises in relative safety. If you have ever bench pressed a heavy weight by yourself without a rack of some kind, you know what I mean! What do you do when you can not get that barbell off your chest? You either scream for help or shift the weight to one side and let it drop to the floor which not only can damage your equipment and the floor, but opens you up to the possibility of serious injury to your back, neck and shoulders. A properly used power rack prevents this by providing an adjustable height safety catch that allows you to simply lower the weight onto it and you can safely slide out from under the barbell with no risk or effort whatever!
Power racks are fully adjustable so you can set it up for safe military presses, bench presses (flat, incline or decline), squats, calf rises, cracks and any other movement where the barbell does not go to the floor at the end of the set. Many racks also have a chin up bar, adjustable dip bars, and an optional lat pull down attachment. I highly recommend the lat pulley attachment on the power rack versus a separate machine. I have used both and the rack is much more stable than most stand-alone lat machines, and the space savings is considerable.
I believe the power rack to be essential for someone who works out alone in a home gym. If you have a good set of weights and a good quality bench and are serious about your weight lifting or bodybuilding program, get a power rack next!
I personally own and use a Body Solid (Powerline) Power rack with a plate loading lat attachment, but Powertec and Yukon make quality racks as well. I am partial to Body Solid because I like all my equipment to look the same, and I have been please with every piece of body I have purchased over the years. … Read More