Do you have the right mind set?
Make a conscious decision now. Let's create the foundation for your successful weight loss journey.
During the last few sessions we talked about your metabolism, how to calculate your body mass index (BMI) and last but not least we started with "Create The Life You Really Want."
Ok, this is it you are going to make a conscious decision that you can and will loose that extra weight you have wanted to loose for some time. Only this time you will succeed!
Today you will let go of all the excuses, you are going to do what it takes and that is all there is to it.
Beyond our genetics, our lifestyle choices dictate our health. As you reflect on the lifestyle changes you'd like to make, remember the goal is not a quick fix. The goal is long-term health, and any changes to achieve it must be reasonable and realistic.
As you look in the mirror and into your future, imagine your ideal reflected back at you as many puzzle pieces. And as with any puzzle, it will take time to put all the pieces in place. What's your first piece going to be?
Now review "Create The Life You Really Want." Sit down in a quite place, get out pen and paper and start writing.
"I, your name, am committing to myself today, March 16, 2009, that
I'm taking action and doing what it takes to lose weight, to lose fat in a healthy manner, and keep it off by living a healthy lifestyle."
Typing your affirmations is not the same as actually using pen and paper using pen and paper, so it is better for you to it in the old fashioned way.
However there is one stipulation. You definitely have to mean it when you make this commitment. do remember you are the one committing to yourself, not to me not to the dog or cat just to you!
This is very important,because if you are not committed to yourself
you do not stand a change.
From now on there are no longer any excuses not enough time, don't know how to shop for whole foods, don't know how to cook, afraid you
can't do it, and whatever other excuse you have used before.
This is your time to create that healthy, fit, strong, sexy body for yourself.
Thanks for reading and joining, please make sure that you read:
http://foodloverswestcoaststyle.blogspot.com/
And here's to your health!
Monday, March 16, 2009
Tuesday, March 3, 2009
Metabolism and Weight Loss.
How you burn calories!
How does your metabolism burns calories?
How does it affects your weight?
There are ways you can burn more calories for greater weight loss.
You likely know your metabolism is linked to your weight. But do you know how?
There is a misconception that a slim person's metabolism is high and an overweight person's metabolism is low.
Your weight is not necessarily directly linked to your metabolism.
Weight is dependent on the balance of total calories consumed versus total calories burned.
When you take in more calories than your body needs, you will gain weight.
Take in less and you will lose weight.
Your metabolism is the engine that burns these calories.
Converting food into energy.
Metabolism is the process by which your body converts food into energy. During this complex biochemical process, calories from carbohydrates, fats and proteins are combined with oxygen to release the energy your body needs to function.
Even when your body is at rest, it requires energy for the basics. Such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells.
Calories expended to cover these basic functions are your basal metabolic rate (BMR). Typically, a person's BMR is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren't easily changed.
Physical activity like walking to the store, chasing after your children or your dog and any other movement, accounts for the remainder of calories used. You control the number of calories burned depending on the frequency, duration and intensity of your activities.
Weight gain is more likely due to an energy imbalance — consuming more calories than your body burns.
To lose weight, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or preferably both.
Influences on your calorie needs
If you and everyone else were physically and functionally identical, it would be easy to determine the standard energy needs. But many factors influence calorie requirements, including body size and composition, age, and sex.
Body size and composition. To function properly, a bigger body mass requires more energy (more calories) than does a smaller body mass. Also, muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate.
Age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Metabolism also slows naturally with age. Together these changes reduce your calorie needs.
Men usually have less body fat and more muscle than do women of the same age and weight. This is why men generally have a higher basal metabolic rate and burn more calories than women do.
How does your metabolism burns calories?
How does it affects your weight?
There are ways you can burn more calories for greater weight loss.
You likely know your metabolism is linked to your weight. But do you know how?
There is a misconception that a slim person's metabolism is high and an overweight person's metabolism is low.
Your weight is not necessarily directly linked to your metabolism.
Weight is dependent on the balance of total calories consumed versus total calories burned.
When you take in more calories than your body needs, you will gain weight.
Take in less and you will lose weight.
Your metabolism is the engine that burns these calories.
Converting food into energy.
Metabolism is the process by which your body converts food into energy. During this complex biochemical process, calories from carbohydrates, fats and proteins are combined with oxygen to release the energy your body needs to function.
Even when your body is at rest, it requires energy for the basics. Such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells.
Calories expended to cover these basic functions are your basal metabolic rate (BMR). Typically, a person's BMR is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren't easily changed.
Physical activity like walking to the store, chasing after your children or your dog and any other movement, accounts for the remainder of calories used. You control the number of calories burned depending on the frequency, duration and intensity of your activities.
Weight gain is more likely due to an energy imbalance — consuming more calories than your body burns.
To lose weight, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or preferably both.
Influences on your calorie needs
If you and everyone else were physically and functionally identical, it would be easy to determine the standard energy needs. But many factors influence calorie requirements, including body size and composition, age, and sex.
Body size and composition. To function properly, a bigger body mass requires more energy (more calories) than does a smaller body mass. Also, muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate.
Age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Metabolism also slows naturally with age. Together these changes reduce your calorie needs.
Men usually have less body fat and more muscle than do women of the same age and weight. This is why men generally have a higher basal metabolic rate and burn more calories than women do.
Friday, February 27, 2009
Being Overweight.
Questions to ask your self.
Am I overweight?
Where is the extra weight?
Your Body Mass Index (BMI)will tell you whether you are overweight or obese.
Either one increases he risk of:
high blood cholesterol,
high blood pressure
and diabetes.
Research shows that people who have too much fat around the waist and upper body are at greater risk of developing heart disease than the people who carry their excess fat around their hips and thighs
How To Calculate Your BMI.
The BMI is a measure based upon both your weight and your height.
To calculate your BMI, divide your weight In kilograms by the square of your height in metres.For example, if you weigh 45kg and you are 110 cm tall, (your height X your height) the calculation would look like this: 45kg divided by 220 = 20 BMI.
Are you an apple or a pear shape?
Measuring your waist is the quickest way to see if your shape is putting your health at risk.
People who carry excess weight around their middle are apple shape, if you are than you are at greater risk of lots of health problems. Including diabetes, heart disease, high blood cholesterol and high blood pressure.
In general, men with a waist circumference of 102 cm or more and women with a waist measurement of 88 cm or more are at greater risk.
Excessive alcohol consumption, can increase your blood pressure and contribute to the development of heart disease and stroke.
If you are a person like described above than, you have a lot at stake! I will do anything in my power to help you stay on course with motivational tips and proper diet.
It will not be an easy journey for you.
Remember YOU CAN DO IT !
Am I overweight?
Where is the extra weight?
Your Body Mass Index (BMI)will tell you whether you are overweight or obese.
Either one increases he risk of:
high blood cholesterol,
high blood pressure
and diabetes.
Research shows that people who have too much fat around the waist and upper body are at greater risk of developing heart disease than the people who carry their excess fat around their hips and thighs
How To Calculate Your BMI.
The BMI is a measure based upon both your weight and your height.
To calculate your BMI, divide your weight In kilograms by the square of your height in metres.For example, if you weigh 45kg and you are 110 cm tall, (your height X your height) the calculation would look like this: 45kg divided by 220 = 20 BMI.
Are you an apple or a pear shape?
Measuring your waist is the quickest way to see if your shape is putting your health at risk.
People who carry excess weight around their middle are apple shape, if you are than you are at greater risk of lots of health problems. Including diabetes, heart disease, high blood cholesterol and high blood pressure.
In general, men with a waist circumference of 102 cm or more and women with a waist measurement of 88 cm or more are at greater risk.
Excessive alcohol consumption, can increase your blood pressure and contribute to the development of heart disease and stroke.
If you are a person like described above than, you have a lot at stake! I will do anything in my power to help you stay on course with motivational tips and proper diet.
It will not be an easy journey for you.
Remember YOU CAN DO IT !
Saturday, February 21, 2009
Create The Life You Really Want
Welcome to the First Post of weight loss management.
You are here for a reason, you would like to loss weight and not ever, never put it back on. Ever!
For you to do that you would have to put pen to paper and write down how much weight is now and how much weight you would like to loss. Don't worry, you don't have to tell me. What I expect from you is to be honest to yourself and answer the next few questions the best you can. Remember that nobody sees your answers, so try to be as honest as you can.
Write a 10 year vision, what are you accomplishing in your future ? Where do you see yourself 10 years from now ? What are you doing ?
Start a journal :
Write your name ,today's date and your age in your journal.
Now ask yourself how serious am I about making this 10 year plan work for me ?
Rate your level of commitment on a scale from 1 - 10, with #1 being the lowest " it is ok if this happens but I'm not going to make any changes in my life for it to come about."
While on the other end of the scale a #10" I'm willing to take big time action and change both myself and my lifestyle in order to make this become my reality."
Achieving this vision will transform you. Who will you become? What changes will take place in your abilities ? Your skills ? Your beliefs ? Your habits ? The way you live your life and the way you feel about yourself ?
What must take place during the next 12 months ?
Make two collums and make a list:
What are the essential steps you need to take?
Why it is necessary?
You are here for a reason, you would like to loss weight and not ever, never put it back on. Ever!
For you to do that you would have to put pen to paper and write down how much weight is now and how much weight you would like to loss. Don't worry, you don't have to tell me. What I expect from you is to be honest to yourself and answer the next few questions the best you can. Remember that nobody sees your answers, so try to be as honest as you can.
Write a 10 year vision, what are you accomplishing in your future ? Where do you see yourself 10 years from now ? What are you doing ?
Start a journal :
Write your name ,today's date and your age in your journal.
Now ask yourself how serious am I about making this 10 year plan work for me ?
Rate your level of commitment on a scale from 1 - 10, with #1 being the lowest " it is ok if this happens but I'm not going to make any changes in my life for it to come about."
While on the other end of the scale a #10" I'm willing to take big time action and change both myself and my lifestyle in order to make this become my reality."
Achieving this vision will transform you. Who will you become? What changes will take place in your abilities ? Your skills ? Your beliefs ? Your habits ? The way you live your life and the way you feel about yourself ?
What must take place during the next 12 months ?
Make two collums and make a list:
What are the essential steps you need to take?
Why it is necessary?
Subscribe to:
Comments (Atom)
Posts
