Weight Loss
Why You Should Keep Running
Running is one of the best workouts available. Not only does it keep your body fit, but helps improve your cardiovascular health as well as your overall health. That said, going to the gym or getting in that daily run can be easier said than done. Here are a few reasons why you should stay motivated and keep hitting the gym according to Women’s Health Magazine.
There’s no better reason to keep running than your health. Running strengthens your heart, preventing many of the most common diseases, including hypertension, heart attack, and stroke. It also fights off other common diseases, such as arthritis and migraines. For diabetics, running is an excellent way to keep blood glucose levels down and maintain a healthy weight.
Though many of the physical health benefits of running are known there are also many mental health benefits that may not be so well-known. Running helps battle depression in women that suffer a major loss, are going through menopause, or suffer depression for some other reason. Because it releases endorphins, daily stress is relieved and people become happier after an hour running around the block or on the treadmill. It also raises one’s self-confidence, making you feel better about yourself and raising your confidence.
Finally, running raises your stamina. It prevents the usual wear and tear that usually affects the body with age, meaning your body won’t ache after a short workout and pain medicines can be avoided. It also raises a person’s energy, giving them more energy to work, raise the kids, and maintain their health regimen.
Weight Loss Rules You Can Break
While it can seem impossible to keep up with the many rules of weight loss, there are a few rules you can break. It’s important to know that your entire diet should not depend on a set of rules. After all, the more rules you have, the more likely you are to break them. Focus on healthy eating and a healthy lifestyle in the long run, than simply a number of rules you should follow, will guarantee your weight loss success.
It is often stressed that you should eat up to six small meals a day while on a diet. But sometimes, the more meals you eat, the more you eat overall, especially in many women. The more meals you have the more opportunities there are to overeat. Instead, eat foods rich in fiber, which make you feel fuller and take longer to digest. Fiber-rich grain cereals and meals with a quarter carbs, a quarter protein, and half produce will help you lose weight possibly more than many small meals throughout the day will.
While carbs can cause sugar spikes, a study published in the Journal of the American Dietetic Association found that people on high-carb diets were slimmer than their pasta-phobic counterparts. Make sure you have at least 6 ounces of carbs a day, with half coming from whole grains. Don’t be afraid of refined carbs, like white pasta, either. Eat a cup of cooked pasta guilt free, or cook with a filling protein and enjoy.
Finally, we’ve all heard that we shouldn’t eat late at night. This is because we usually head for simple carbs that leave us hungry and wanting more. Truth is, your metabolism works at the same rate no matter what time it is. But to avoid this pitfall, eat a healthy snack in the afternoon, like a 100-calorie pack of almonds. When you have dinner, make sure there are no distractions. Scarfing down a meal usually means you aren’t paying attention to what or how much you eat.
Fat Loss, One A Day At A Time
By line: By Holly Rigsby, CPT
http://www.fityummymummy.com/cbae/?a=v5r57xCC5
By line: By Holly Rigsby, CPT
http://www.fityummymummy.com/cbae/?a=v5r57xCC5
Rome wasn't built in a day and your fat loss won't happen that way either. Don't expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of "progress, not perfection." By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.
How to do it: Be mindful of the fact that you didn't gain it overnight so you're not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.
Beware of supplements and "quick fixes" that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it's impossible to undo a years of inactivity and poor nutrition overnight.
Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren't stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.
Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, "What could I do differently next time?" Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we're only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you'll only be setting yourself up for tremendous victory.
Don't be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you'll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you'll perceive yourself as a winner.
An additional goal idea: Have you ever wanted to participate in a race or sport that you've never had the endurance for? Then use that as a goal! When the end justifies the means it's easier to make it through the rough spots. It's a win-win situation if you are able to achieve a want and a need simultaneously!
About the AuthorHow to do it: Be mindful of the fact that you didn't gain it overnight so you're not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.
Beware of supplements and "quick fixes" that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it's impossible to undo a years of inactivity and poor nutrition overnight.
Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren't stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.
Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, "What could I do differently next time?" Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we're only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you'll only be setting yourself up for tremendous victory.
Don't be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you'll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you'll perceive yourself as a winner.
An additional goal idea: Have you ever wanted to participate in a race or sport that you've never had the endurance for? Then use that as a goal! When the end justifies the means it's easier to make it through the rough spots. It's a win-win situation if you are able to achieve a want and a need simultaneously!
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back.
Go to http://www.fityummymummy.com/cbae/?a=v5r57xCC5
to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."Go to http://www.fityummymummy.com/cbae/?a=v5r57xCC5
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