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12 Sep 1996
i don't like photos !
2 Blog Posts
06 Jan 2010
Okay i dont do 2 questions in onenight usually but i have PROMISED my self to get rid of some of my flab this year! PROMISED! Soo i need help with a plan, like .. well eating stuff.. not a "fish diet" or a "soup diet" but along the lines of setting my self time or things to eat? ... fi you dont get it leave it :P
And for yoga, i promised myself id do more exercise and yoga looks fairly good Would you give me positions ( and how to do some of the easier ones) that are quite affective and how many times a week should i try a yoga work out? ( i do about 20-30 sit ups twice a week already)
Sorry if its long question, im putting it into action tomora so i need to get it all sorted :D
Thank you SOO much for your help :)
Posted on 06 Jan 2010
I'll give this to you in Steps; here's Step 1:
Whether it's a resolution you set for January 1, or a goal you start mid-year to reach, you can make the next year of your life a healthier one.
The first step is to take a look at what your diet and health have been like for the last 12 months. Think about questions like these and write down your answers in a notebook so that you can look back them again a year from now:
How does your weight compare with a year ago?
Do you feel healthy and have a lot of energy or are you tired all the time?
Do you take vitamins or other nutritional supplements?
Do you eat at home most of the time? If so, what types of foods? Whole fresh foods, boxed foods or TV dinners?
If you eat in a restaurant, what types of restaurants do you go to and what types of foods do you choose?
How physically active are you? Do you exercise regularly?
Do you eat healthy size portions, or do you stuff yourself with every meal?
Do you smoke?
How much alcohol do you drink each week?
It is important to take an honest look at your health and dietary habits in order to set goals for your health and diet. The second step is to set goals. Do you want to lose weight? Do you want to be able to run up and down your stairway without becoming winded? Do you want to reduce cholesterol or lower your blood pressure? Decide what you really want to achieve for your health and diet over the next month and over the next year.
The second step is to set goals. Do you want to lose weight? Do you want to be able to run up and down your stairway without becoming winded? Do you want to reduce cholesterol or lower your blood pressure? Decide what you really want to achieve for your health and diet over the next month and over the next year.
One good goal for your first month could be to resolve to take your lunch to work four days per week for each week this month instead of eating lunch in restaurants every day. Another example of a monthly goal would be to resolve to walk for 30 minutes four days per week each week this month.
Write down your goals in a notebook or in the food diary you are going to create in step seven.
There are so many diets ranging from low carb to low fat to low calorie. Here just some ideas you might want to consider for your dietary needs:
Do you have high blood pressure? If so you may wish to reduce sodium in your diet by avoiding canned and packaged foods.
Are you overweight? You need to decrease your calorie intake or increase your amount of physical exercise. You can choose low carb diets or low fat diets, just be sure to watch your calories and portion sizes.
Do you have diabetes? If so, then you need to reduce your sugar intake.
Do you have high cholesterol? Increase your intake of soluble fiber like the fiber found in oatmeal. Fiber will lower your cholesterol levels. You should reduce your intake of saturated fats and increase your intake of omega-3 essential fatty acids from fish, flax, walnuts and canola oil.
If you have specific health concerns, you should make an appointment to see your doctor or a nutritionist to help you know how different foods can affect how you feel.
A healthy diet should give you all of the vitamins and minerals you need, but many people take vitamins just to make sure. There are several formulations available, but all you need is a simple multivitamin and multimineral supplement.
To design your new diet, here is what you need to know:
How many calories do you need to eat each day to reach your weight gain or weight loss goal?
How do your eating patterns fit your lifestyle?
Do you feel better with three large meals per day or five smaller meals per day?
Will you continue to eat in restaurants often?
What types of fruits and vegetables do you like?
A healthy diet should give you five to nine servings of fruits and vegetables per day, 25 grams of fiber per day, five or six ounces of protein per day and a small amount of omega-3 essential fatty acids each day. To stick with your new diet, you will want to include foods you enjoy. If you love hamburgers, that's OK. Make them at home with whole grain rolls and cut down the size of the hamburger patty, or use ground turkey. Add lots of lettuce, onion, and tomato. Add a salad instead of fries.
Learn which foods can substitute for the unhealthy foods you have been eating. Here are some ideas:
Choose crunchy raw green beans instead of chips and serve them with a little of your favorite dip.
Replace high fat hot dog franks with soy dogs.
Choose whole grain breads and pasta instead of white bread and white pasta.
Skip the sugary desserts and have a small dish of fresh berries with a dab of whipped cream or non-fat whipped topping...add a sprinkling of walnuts on top.
Use lemon juice instead of salad dressing.
Choose low fat ground turkey instead of high fat ground beef.
When you shop for healthy foods, use a shopping list and stay away from the snack food aisles and the prepackaged foods aisles as much as possible. Choose fresh fruits and vegetables, whole grain breads, lean meats, fish and legumes. Avoid foods high in saturated fats, sodium, trans fats and sugar.
Cooking methods are important for healthy nutrition. Sautéing is better than deep-frying your foods. Frying foods adds fats and calories and doesn't add any nutrition. Steam your vegetables instead of boiling them to mush. Steaming will preserve more of the vitamins found in the vegetables. When you cook your healthy meals at home, be sure to make a little bit extra to save as leftovers to take to work or school as a healthy lunch the next day.
If you are really serious about changing your diet, losing (or gaining) weight and improving your health, you will find that keeping a food diary is key to your success. You can keep track of the foods you eat every day in a food diary notebook. Note the portion sizes and write down the calories you eat every day. Add up the number of calories you eat each day and your total for the week. If you need to lose weight, decrease the number of calories you need to eat each week by 500. By eating 500 fewer calories each day, most people will lose about one pound per week.
You can make your own food diary or join Calorie Count Plus to keep track of your healthy new diet online.
Healthy nutrition is just part of a healthy lifestyle. Another component of health and fitness is exercise. If you lead a sedentary lifestyle, you need to get out and get moving. Walking, running, aerobic exercise and weight lifting are all great exercises. If you want to lose weight, it is important to increase aerobic activity like walking or running. If you need to increase your strength, then you need to start resistance training such as lifting weights. There are health clubs, gyms, personal trainers as well as at-home equipment to get you fit and healthy.
Do you smoke? If so, you will really do yourself a favor by quitting. Smoking has been connected to so many chronic diseases...plus you will save a lot of money over the next year if you quit smoking.
How much alcohol do you drink? One drink per day has been shown to be beneficial and there are anti-oxidants in red wine. More than one drink per day can be detrimental to your health, however. If you find yourself drinking more than four ounces of wine or twelve ounces of beer each day, then you may need to decrease your consumption of alcohol.
Google 'Exercise for Beginners' and 'Tools to Quit Smoking'.
Step 9: (one step to go! Yay!)
Stress is detrimental to your health. Stress includes daily events like constant deadlines at work, long drive-times with excess traffic, more activities that time to do them, as well as emotional trauma like death or divorce.
Find ways to reduce stress in your life.
Sometimes getting started with a new healthy diet and fitness plan is the easy part. Many of us hit occasional road-blocks due to busy schedules, loss of motivation and sometimes we hit weight loss plateaus. Those weight loss plateaus are the times when we feel like we do everything right, but the scale doesn't seem to budge. When this happens, don't give up. Here are some articles and resources that will keep you motivated.
You know girl, if you eat things in moderation and portion control then you will not have to totally avoid things that you enjoy eating.
Exercise wise... 20-30 crunches twice a week is seriously not enough to break a sweat. You will need to do more if you want to notice a difference. Sorry to mention names but when Brittany Spears was working out she was doing about 300 crunches daily just get somewhat toned among other things. What I used to do was jog a mile as a warm up. then sprint 1/4 mile, jog a 1/4, sprint a 1/4 for 2 miles then go work out on the machines. You have to really deticate yourself. Yoga will not make much of a difference in body toning...it will make you more flexible. if you want a workout I would do more pilates. that will burn!
check out my blogs under the 'weight' folder
and yoga is more for relaxation and stretching flexability
i would do some dancing ^_^ or walking during the day or evening (if you walk outside always go with friends or family
stick to grilled, baked, or boiled foods. when you go out to eat at fast food try to get grilled chicken and no fries or just a small fry and punch or water instead of soda
haha thanks :D
Im gonna write all this down to keep in a notebook :)
I know i DEFINETLY dont do enough exercise:P
Hmmm, think im gonna look into pilates, thanks :) x
Thank youu ^.^
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