4 health tips to lose weight successfully- The truth about it

The best way to lose weight is to get organized. Changing habits is not easy and it takes time to provide training and new food routine. Here are some tips Karine Larose, specialist formatting to help you plan the first week of your transformation.

1. Plan your schedule shaping (Help you to lose weight)


Make time in your day for your workout program. Sign these times to your calendar. In addition to these workouts, you will have more opportunities to move. Choose to advance the physical activities that you will spend an additional 200 calories every day.

2. Do not postpone your session after  (Help you to lose weight)

Once your exercise schedule set, you just have to respect these valuable appointment with yourself. By providing these times to your calendar, you will not be torn by your other commitments and you will not have to rack your brains to know when to practice. Do not push your workout to the next, otherwise it may question everything, even abandon. Keep in mind your goal!

3. Maximize your attendance   (Help you to lose weight)

To put the odds on your side and ensure your attendance, prepare your workout bag the night before and put it in the entrance or in the trunk of your car. Let your running shoes in the hall and place the book in full view and within easy reach, such as over the counter.

4. Make your exercise sessions enjoyable   (Help you to lose weight)

Exercise should be fun! Save dynamic songs in your music player. Find a personal trainer degree in exercise science or kinesiology to motivate you during training. Wear exercise clothes in which you feel comfortable. Whatever the season, enjoy the sunny days to make your cardiovascular activity outdoors. For ideas of lively music, see our slideshow. (URL)

3 things not to gain weight..

The lost pounds back so easily. Here's how to get back to a game and maintain your target weight.

Stay on track

All plans are to lose weight, but few are concerned about the maintenance of weight lost. Trap "diet-plus diet" is too common and it causes the yo-yo effect. It takes everything that was lost. And then it happens that on arriving near the end, we lose motivation and stop paying attention, then the weight comes in part.


You have learned that eating should be fun - and you discovered changes that make the difference for you. Continue on this path and apply our following two things.

Move every day

Exercise reduces the risk of all major diseases, extends your life expectancy and makes you happier. And no need to run marathons. According to a study of 5000 women, inactivity is worse for health than cigarettes. According to another study, 4 000 to 5 000 steps per day will help you maintain your weight.

Sleep at least 7 hours

A study by the Harvard Medical School on 68,000 women found that those who sleep only five hours a night were 32% more likely to take 15 kg older than those who sleep less than seven hours.

17 ways to lose 100 calories (success)...

1. Rather than eating 500 ml of rice pilaf (400 cal.), Put chopped 500 ml in 120 ml of vegetable pilaf (less than 200 cal.).

2. To add protein to a salad, put inside a sliced ​​hard-boiled egg (78 cal.) Rather than 55 g grated cheese (200 cal.).

3. At supper, take 120 ml of beef stew (110 cal.) Rather than two sausage (209 cal.).

4. A 100 g serving of spaghetti, put 120 ml of tomato sauce (125 cal.) Rather than meat sauce (242 cal.).

5. Put 2 tbsp. tablespoon of whipped cream aerosol (14 cal.) in 250 ml of strawberries (110 cal.) rather than take a cut strawberry ice cream (267 cal.). It is also a treat!

6. Drink two glasses of 120 ml of red wine (160 cal.) Rather than a martini extra dry 120 ml (254 cal.).

7. Eat a large banana (114 cal.) Rather than 45 g of chocolate covered peanuts (240 cal.).

8. Replace four caramels (120 cal.) By a lollipop (22 cal.).

9. Chew five vanilla cookies (190 cal.) Rather than ten (380 cal.).

option exercise

Calculations for a 64 kg adult:

10. 20 minutes to go window shopping (112 cal.).

11. Hit 156 golf balls (100 cal. Pace of six rounds per minute).

12. Dance calmly on seven songs, 26 minutes in total (100 cal.).

13. Spend five minutes climbing stairs (101 cal.).

14. Join for only 10 minutes at a very demanding aerobics (104 cal.).

15. Train yourself to run the mile in six minutes (70 cal.).

16. Play tag with your kids for 15 minutes - be the prosecutor (116 cal.).

17. Walk fast for 13 minutes (100 cal.).

                                                                 
                                                                      good luck to all !

5 risks to avoid for your health..

If you have a surplus weight, your health may be at risk. Here are five risks that you should avoid at all costs to be healthy.

No.1 risk: Physical inactivity


In a study of 37,000 subjects, researchers found that physical inactivity - the bed to the car to return to the sofa bed - kills more than cigarettes. Move, to swim or walk after dinner incredibly decrease the risk of heart disease, cerebrovascular accident (stroke), diabetes and even cancer. Thirty minutes of exercise per day drive down the risk of 30 to 40% according to researchers at the Harvard Medical School.

No.2 risk: The abdominal fat

Invisible lipomas are the most dangerous. Lurking in the belly, around your organs, visceral fat leads to diabetes, heart disease, hypertension, stroke and other health risks. Dieting alone will not make it disappear, but the exercise, yes. Medical Center of Wake Forest University Baptist, women who walked 2-3km three times a week reduced their abdominal fat cells by 18% in 4 months. The ladies in the plan, but sedentary, have kept their body fat.

No risk. 3: Overweight

A sharp decrease in calories can help you get into a size 10 dress bought for your school reunion, but research shows that anyone with a large wardrobe and small size knows dieting does not help not not gain weight. Why? You guessed it. In an ongoing study of 4,000 people who maintained a weight loss of 14 kg in a year or more, 78% practice walking. Walking 20 minutes a day could help you lose 6 kg in one year. This is better than many systems.

No risk. 4: Insulin resistance

The overweight and inactivity conspire so that millions of us develop an insidious evil, resistance to insulin, the hormone that controls the cells to absorb blood sugar. Insulin resistance increases the risk of diabetes, heart disease, Alzheimer's disease and several cancers. The best treatment is not a drug, but the exercise. In a critical study, insulin resistant subjects reduced their risk of type 2 diabetes by 58% walking, 31% against medication. Any exercise lowers blood sugar immediately and keeps the cells more sensitive to insulin for hours.

No risk. 5: Stress

Chronic stress keeps cortisol and other hormones at a high rate for days, weeks, even years. Effects: headaches, sleepless nights, digestive disorders, depression and increased blood sugar. Research shows that exercise combats anxiety by promoting the secretion of serotonin and dopamine in reducing muscle tension and providing mental relief. In a study of eight years, in 380 women, Temple University in the United States, the walkers were less anxious than others. Another study showed that walking favored sleep: 1 hour of sleep more and sleep 15 minutes earlier.

                                                              good luck to all !! 

7 tips to avoid weight gain in travel...

Simple tips to prevent you from going home with a surplus of pounds.



Take advantage of the environment

A magnificent beachfront destination is not only a good place to take pictures, it can also be the perfect place to burn some calories. "Jogging on the beach requires more muscles than jogging in the city," says Brendan J. Fox, an expert in health and fitness in Toronto. In addition, the sand absorbs the impact and your body undergoes less repetitive stress. After the race, you can get into the water to cool off with a swim. If the ocean is more attractive than the pool, Fox recommends swimming in the longitudinal direction along the shore, rather than the broad, to stay safe. "If all else fails, ask your drink and make a fight of pool! , "He said.


Put on your walking shoes

Walking is one of the easiest ways to burn calories without sacrificing precious vacation time ways. A quick way to amplify the effects of a walk way is to incorporate moments of brisk walking, says Brendan J. Fox, an expert in health and fitness in Toronto. This could be as simple as choosing a benchmark before and get there fast walking, once there, take a leisurely pace until you get back and try again. "The effort of walking fast seeking the heart and lungs for a better cardio exercise boost your metabolism and burn more fat," says Fox.


Enjoy the amenities of the hotel

There is always a gym at the hotel ... but what if you forget your equipment or simply did not bother to take it? Well, you no longer have any excuses. Chain Westin Hotels & Resorts has launched the exclusive new New Balance Gear Lending program that allows customers to borrow shoes and clothes minimal cost of $ 5 (and you keep your socks!). The program offered in their 190 hotels worldwide, also includes fitness room and training sessions without equipment designed by Holly Perkins, spokesman for fitness for New Balance, so you do not even need to leave your room to make your workout.


Plan and carry snacks

Hungry and wait at the airport in search of food is a surefire way to end up ingesting sugary foods or high in fat. Indeed, snack trade, such as potato chips, candy, pastries and chocolate bars do not satiate you longer. They eventually want to increase your carbohydrates and sugars during the trip, said Sarah Remmer, a registered dietitian in Calgary. Rather carry healthy snacks like granola bars high in fiber, fruits, nuts and seeds or whole wheat crackers and peanut butter, so you'll never run out of healthy snack.


Moderate your alcohol consumption

A bit of sand, sun and some margaritas seem an innocent cocktail, but these drinks, rich from 200 to 400 calories can add up quickly. Plus, you're more likely to make bad food choices if you have a bus too. "Make sure you get a good meal before you start drinking," says Remmer, because a full stomach helps slow the absorption of alcohol. It also suggests to drink sweet little opting for mixtures with soda or diet soft drink instead of regular soda or juice. Wrong direction by choosing your beer bottle not canned (one bottle contains less) and drinking wine in a smaller glass (you will drink less, but it will seem more) says Remmer. And try to drink water or sparkling water between two drinks to stay hydrated.


Indulge ... moderation

Drop your favorite treats on vacation is not exactly the definition of a great escape. The best way to indulge in your little sins is to do it in good conscience, Remmer said. "Be picky with your treats," she said. "Give yourself the treats you love and when you feast, make portions. "Enjoy it in one hand and say that you will get more tomorrow. A "letting go immediately" and it would be excessive guaranteed.


The art of buffet

The wide selection of buffet can be daunting, especially if you are trying to make healthy choices. Start with your plate. "Choose a small plate," advises Remmer. "You take less. "Fill half your plate with salad or vegetables, then head to the high-protein foods such as meat, fish and beans and fill a quarter of your plate with low-fat foods. The last quarter of your plate can be occupied by one or two foods from cereals or starch such as pasta, rice or bread, preferably whole grain. "Take 30 minutes to finish your plate," says Remmer, "and if you have still hungry, you return serve of vegetables and protein. "

                                                                        Good Luck To All !! 

the best ways in the world to lose weight...

1. Eat more at breakfast and less for dinner

The results of a study conducted in the United Kingdom from 6764 men and women aged 40 to 75 years indicate that those who ingested the most calories in the morning and less at night gained less weight than the other, regardless of caloric intake during the rest of the day. It seems that breakfast is really the most important meal of the day.

2. Review the meaning of the word "delicious"

"When we have before us the foods we love, we feel the irresistible urge to consume," says Dr. Alain Dagher, a neurologist at the Neurological Institute of Montreal. "Unfortunately, our brain is programmed to enjoy calorie foods, which is important in case of famine or when food is easily accessible."
To counter this reflex, just change his way of seeing the low-calorie food so that they have a new attraction and that is really want to eat.


3. Do not skip meals or snacks

Skipping breakfast is almost a guarantee that we will make excess later in the day. It is also important to choose what we consume in this meal, that is to say, food that will conserve energy throughout the day. The nibblers evening are often people who skip breakfast or eat poorly in the morning.

4. Ask for support

Lose weight, if only a few pounds, requires a lot of commitment and effort. It is therefore not surprising that those who demonstrate the most consistent in their eating habits and their training are those who receive support from their friends or family. "Talk about your goals with those who will support you in your decision," advises a naturopath of Wellpath Clinic in Toronto. "Tell them about your most important challenges, so they are there when you need motivation and words of encouragement."

5. Avoid dieting

Based diets grapefruit or cabbage soup, programs focused on food combinations and even the meager diets do not help maintain a healthy weight. Before you start, just because you think you should do, know that the vast majority of those who go on diets eventually regain the lost pounds or more. When a plan prohibits a wide variety of foods, you feel guilty of transgressing, which only returns a bad image of yourself.

Tip: The key is balance. To achieve and maintain a healthy weight, you need a balanced diet rich in nutrients you need, which will help prevent disease, provide energy and optimal psychological well-being level.

                                                                   Good luck to all !!

5 amazing ways to lose weight

Losing weight is easier than you think ... Discover 5 tips to get your dream figure!


1. Set yourself a goal

Whether you want to lose weight, save to buy a dress or make a deposit on your next home, you must determine your goal and establish your agenda beginning with the end. And the way to do this is to write down all the steps of the process. Peter Walsh, author of Does this Clutter Make My Butt Look Fat? (Simon & Schuster, $ 11.68) says that if he managed to help many people to put their lives in order is that it focuses on the clarity of the lens. "The first step is to determine the kind of life you would like to have. When you have passed, you will have traveled half way. "


2. Keep your clutter

Counters should only be used in the preparation of food and not leave containers of cookies or other temptations, said Peter Walsh. In addition, it is strongly advised to avoid clutter. "Most kitchens are full of gadgets of all kinds, but we can not make healthy choices in a disorganized and cluttered place. You would not go to a restaurant where chaos reigns, is not it? "


3. Eat more often at home

According to Statistics Canada, the average Canadian family spends nearly 30% of its food budget on restaurant meals. To save money and pounds, note the number of trips you make to the restaurant every month and the money you spend there, and decrease gradually increase the frequency.
"When you leave the restaurant, we tend to take less and more healthy foods," says Yong, dietitian Heart and Lung Institute at St. Paul's Hospital in Vancouver, adding that one can draw a parallel between the decline of home cooking, in part due to women's access to the labor market and the increase in obesity rates over the past 30 years.


4. Raise your metabolism by sleeping more

According to Joey Shulman, author of The Last 15-A Weight Loss Breakthrough, when you do not sleep enough, we tend to seek comfort food but not very healthy. In addition, hormone levels fluctuate with sleep we take. "People who do not get enough sleep usually secrete more cortisol and consequently, they are more stressed. However, this triggers a reflex in the body to store fat, "she says. Lack of sleep also causes fluctuations in ghrelin and leptin, hormones that signal respectively hunger and satiety.


5. Variez votre programme d’entraînement

Aussi efficace que soit un programme d’exercice, on finit par se lasser et se décourager quand on fait exactement la même chose tous les jours. Changez de programme chaque jour de la semaine, en faisant travailler une partie différente du corps, conseille l’entraîneur Harley Pasternak, qui a travaillé auprès de vedettes telles que Halle Berry et Katherine Heigel. Vous pouvez aussi varier le nombre de répétitions ou alterner entre cardio et exercices d’endurance, bref, faire en sorte que votre entraînement ne vous ennuie pas. «Vous devriez changer au moins un élément chaque jour», conseille-t-il.

6 easy ways to lose weight...

Unable to get rid of these extra pounds? These 10 easy tips to help you achieve your goal.

Watch your portions

It is obvious: eating less, you lose weight. We know for a fact that over the past 50 years, portions of restaurants have become increasingly large and your waistline has expanded accordingly. This, over the years, we used to eat at the expense of our health.

To overcome this bad habit, use a smaller plate for your meals. Indeed, when there is less space in the plate, portion control is automatic. When ordering or purchasing food, also opt for the smaller size of the high-calorie foods.


Eat spicy foods

Chili stimulates our metabolism. However, the main advantage of spicy food that has some teeth is to force us to eat more slowly. Typically, North Americans eat too fast. When the feeling of satiety comes to us, we have already eaten too much. To lose weight, we must eat more slowly and a good way to achieve this is to make the food spicier.


Put snacks in a safe place

Hide snacks on the top shelf of the closet and remove the food from the table to avoid going back for more. When a force of will is needed, it may be useful to ask: "Is this what I really want to eat this?" Said Brian Wansink, author of the book Mindless Eating: Why We Eat More Than We Think . In a study conducted on behalf of Cornell University, researchers have found that office workers who had at hand a pot filled with chocolates ate more (9) when the pot was not on the office (4).


Satisfy hunger for hot food

To tame the large appetites take drastic measures, such as for special occasions. If you go on an empty stomach in a restaurant that offers delicious bread, you run the risk of overeating. If ravenous, go for drinks and hot foods that best meet the hungry cold foods. Soup is one of the best choices is and we recommend you have on hand an assortment of soups type consumed in low salt. For a delicious taste and a benefit in terms of health, add a large amount of vegetables.


The creamy without cream

The Fettuccine with Alfredo sauce is an Italian-inspired dish quite delicious. However, it is so rich in fat and cholesterol that is far from ideal part of the Mediterranean diet.
Diana Steele, registered dietitian and nutrition consultant in Vancouver offers a simple solution is to mix the ricotta or low-fat cottage cheese with skim milk to replace one cup (250 ml) whipping cream. And in cooking, the recipe provides 632 calories and 85 grams of fat and less.


Cauliflower to the rescue

According to a study from the University of British Columbia, participants subjected to a diet based on a modern version of the traditional diet of First Nations showed a significant weight loss and lower cholesterol levels than the rest of the population. Under this regime, starches such as pasta, rice and potatoes were replaced by vegetables do not contain starch, such as cauliflower.

For a dish of tasty and low carb replacement, made ​​steam a cauliflower shredded into pieces. To enhance its sweet flavor, add a little garlic or curry powder. One cup (250 mL) contains only 29 calories and 5 grams of carbohydrates, compared to 216 calories and 45 grams of carbs for the same portion of long grain brown rice. For each portion of a cup (250 mL) of this recipe, you save 187 calories, 1 gram of fat and 40 grams of carbohydrates.






                                                                       Good Luck To All!!!

8 things not to fatten the Holidays...

The year-end festivities are a long series of temptations - sweets to alcohol through the appetizers. Here are 8 tips to enjoy them without fat.

Do not eat all the appetizers..

How to resist temptation when you pass under the nose plates to pieces all over as appetizing as each other? Here's what Pam Lynch advises, dietitian Halifax rather than throw you on the first sofa that runs nearby, take an inventory of bites and other sweets on the menu and make your choice. Once your decision stopped serving you taking the time to really appreciate what you taste.


Make your workout a priority..

In addition to allowing you to burn calories accumulated a good sweat energize you. You will be only more resplendent besides you do much better with the stress that characterizes this time of year.


Do not skip meals..

It is tempting to skip a meal when you know you will nibble throughout the evening. Instead, take a snack or small meal (ideally, foods containing carbohydrates and protein) before leaving, just to avoid arriving hungry at the party and you throw food.


Eat breakfast every morning..

Regardless of the number of parties you will attend during this period, always take a lunch. "The breakfast boosts metabolism," says Pam Lynch. You will be better deal with potential food gaps of the day.


Choose appetizers less wealthy..

The naked shrimp, for example, is better than fried donut. There is no limit to the vegetables but beware dips. "Dip your vegetables really, do not use it as a spoon!" Warns dietitian. When counting your calories, "these are the small details that make all the difference."


Do not drink too much alcohol..

There is no harm in taking a little lift a festive evening, but take care not to abuse it. Not only is alcohol calories, but it stimulates the appetite. Pam Lynch advised to take a glass of sparkling water or diet soda before going to the alcohol and then in the evening, alternating alcohol and water. Go further for less calorie drinks: a glass of wine, for example, rather than eggnog.


Eat slowly..

"It takes about 20 minutes after eating to make you feel fuller," says registered dietitian. If you devour at full speed, you will accumulate unnecessary calories.


Try to maintain your weight rather than lose it..

"I always tell people to go one meal at a time and one day at a time," says Pam Lynch. After all, the holiday season is a time of celebration. When food is abundant, and that the mind is at the party, it is not always realistic to try to keep strictly to his regime.

                                                                         good luck to al !!

Slimming program of summer : Week 1

You have 2 to 5 kg (5-10 lbs) too much? You want to lose smoothly? Try our weight loss program this summer in 8 weeks.


When followed along with our diet 8 weeks, the weight loss program helps you eliminate extra pounds and regain a healthy lifestyle.

Weight Loss and Fitness

Weekly practice exercises following our dietary recommendations can make you lose pounds from February to May (5 to 10 pounds), or half a kilo a kilo (one to two pounds) per week.

Cardio exercises, flexibility and strength increase your energy level and improve your flexibility and physical strength. In other words, they are designed to get you in shape.

Do not worry too

Remember that it must start slowly. During the first days of training, you may be mild to moderate muscle pain feel is normal, because your muscles need to adapt to new exercises.

Keep track of your progress

Before you start the program, record your weight and take your measurements to track your progress. To achieve this, we must keep a log of your workouts is a great way to encourage you and keep you motivated. As to the training, you will find it easier to do certain exercises.

Before you start

The exercise program is designed for healthy people who want to get in shape. Consult your doctor to see if they are suitable for you.

1st week


The exercise program includes three important parts of the formatting: cardio, strength (with or without weights) and flexibility. Allow at least three exercise sessions (non-consecutive) week. Here are guidelines to follow:

First day of exercises (40 minutes)

• Cardio (25 minutes) outside or on a treadmill.

• Warm-up (3 minutes): Walk a dynamic not without force.

• Cardio (20 minutes): Increase the pace. If you use a treadmill, tilt to allow you to achieve a rate that requires moderate effort.

• Relaxation (2 minutes): slow pace. For the treadmill, decrease the angle of inclination.

• Strength exercises (5 or 6 minutes w): For the following exercises, make a series of 8 to 12 repetitions without rest (almost) between each exercise. Use weights heavy enough to tire your muscles after 8 or 12 repetitions.

• Squat (without weights): bend your legs as if you were going to sit. The knees should not exceed your toes.

• Pumps (without weights): hands spread slightly beyond the scope of the shoulders, knees and toes should touch the ground.

• Pulling: standing, move one leg and lean forward by bending the waist, back straight, arms to the ground and palms facing the body. Bend your arms upwards elbows as high as possible, then release the arm.

• Rear slot alternating (without weights): Stand with feet slightly apart, move a big step right foot, bending the knee until it touches the ground. Take the initial position. Do the same on the other side (equivalent to a repetition).

• Curls forearm holding dumbbells along the body, bend the right arm to bring the dumbbell to shoulder. Return the arm to the starting position. Repeat on the other side (corresponds to a repetition).

• Half curl (without weights): Lie on your back, arms crossed over your chest or hands behind the ears arm. Using abs, lift your head and shoulders. Take the initial position.

• Extensions of the bust (without weights): Lie on your stomach, arms along the body, toes pointed. Using the lower back, slowly lift your shoulders, then resume the starting position.

• Flexibility exercises (4-5 minutes): stretch the following parts of the body for 20 to 30 seconds: arms, shoulders, chest, back, hips and legs.

2nd day of exercises (40 minutes)

Three minute warm-up. Thirty minutes of walking at a good pace. After 15 minutes, increase the pace for 5 minutes to burn up calories. Slow down gradually during the last 7 minutes to rest, then stretch your legs. (No strength exercises on day 2.)

3rd day of exercise (40 minutes)

Repeat the series of exercises first day.

                                                                       good luck to all!!

How to stay motivated to lose weight...

Do you feel you fall behind with your fitness goals? Here are some expert tips to stay motivated and vigilant in your weight loss program.

Persevere

Making the decision to live healthier lives is the first step, but you will never see the results if you give up too soon. You have reached a plateau in your weight loss or you came simply to find more motivation to go to the gym, here's how to change your coaching philosophy to get back on track to achieve your goals.

Set your goals

"When it comes to workout to lose weight, it is important to know at the outset its objectives and why they want to achieve," says Louise Green, certified personal trainer and instructor wellness. To meet your goals, make sure they are SMART (specific, measurable, attainable, realistic and timely).

Ms. Green suggests asking the following questions when establishing its training goals to lose weight:
• What are the physical results you want to achieve?
• What are your reasons for losing weight?
• How long did you spend?


Be prepared

With a busy schedule, you are not always able to plan and prepare meals, says the expert in nutrition science and communications, Lucia Weiler.

When eating out, choose the healthiest options. To ensure you do not exceed your daily calorie needs, Weiler recommends checking the nutritional information of a meal before ordering, emphasizing vegetables and choosing fresh food, baked, roasted, or steamed, rather than fried or breaded foods while you merely drink water.

Overcome obstacles

You will inevitably have to face challenges throughout your journey to weight loss, should Louise Green.

Here are his tips for overcoming the most common obstacles:

 

• Motivation: Create a buddy system.

• Time Management: Plan your workouts in order to make your first morning task.

• Family: Find ways to involve your children.

• Financial aspects: looking for things you can do outside for free or go swimming at the local pool inexpensively.

• Prioritize: Plan your schedule and activities of your family so that everyone knows that this time is sacred and hold on!

Check where you are

Assess progress since you started will help you stay motivated and continue to fight hard for that success, according to Colin Berenhaut, a sports expert, co-founder of Sports Performance Centre Ltd..

Here are some tips for choosing a training program that suits you and keep:

 

• Do what you love. You are more likely to pursue a workout if you have fun.

• Focus on one or two goals. (Choose only a few drive parameters.) Do not overwhelm trying to fix everything at once.

• Start slowly. If you try to reach a level of intensity too high, you will discourage you.

Visualize your success

The power of visualization is a technique formatting commonly used by professional athletes and teams, the instructor explains wellness, Louise Green.

Here are 3 steps to see your weight loss success:

 

• Establish your objectives clearly

• Think positively

• Display quietly

Slimming summer program: Week 2..

Improve your fitness with our 8 week program. Goal of the week: develop your strength by increasing exercise and changing your cardio routine.


If you've done the first three series of exercises, you can get started in the second week of the program. You have taken the first step in your health course successfully, congratulations! (You missed the first week No problem, you can always start now:. First week)

Allow an extra day of exercise this week. It is for you to burn more calories and get ready for the third week of the program. In short, this is another step in the right direction.

Vary your cardio exercises

You will notice that each of the four days of exercises below includes cardio party. Last week, you did the same exercise for 3 days, that is to say, walking. This is one of the best ways to start a workout because walking is easy.

However, you will get better results over time if you change your routine. This week, try a new cardio exercise during a workout. For example you could walk the first three days and jump on the stationary bike or the elliptical last fourth day.

Strength exercises: Improve your physical strength and accuracy of your movements

If you felt a little muscle pain last week, you do not feel the same this week.

You repeat the strength exercises you already know, this will be the perfect time to improve the accuracy of your actions. Now that you're used to the movement, pay attention to carry and pace. Do not rush: when moving, take 2 to 4 seconds to raise (or lower) the dumbbells.

Before you start


Exercises 8-week program is designed for healthy people who want to get in shape. It is therefore important to consult your doctor to see if they are suitable for you.

Allow 4 workouts this week

First day of exercises (40 minutes)

Warm up for three minutes, then start cardio exercise at a moderate pace for 30 minutes. Increase your effort twice for 5 minutes, after 10 minutes and after 20 (or 25) minutes. Slow down gradually during the last 7 minutes to rest, then do some stretching. (No strength exercises)

2nd day of exercises (40 minutes)

Cardio (25 minutes)
• Warm-up (3 minutes): Walk at a brisk pace without forcing.
• Cardio (20 minutes): Increase the pace (moderate effort).
• Relaxation (2 minutes): Slow down. Maintain a normal rate.

Strength exercises (5-6 minutes)

These are the years of the 1st week. Make a series of 8 to 12 repetitions without rest (almost) between each exercise. Use weights heavy enough to tire your muscles (not kidding) after 8 or 12 repetitions.

• Squats (no weight): bend your legs as if you were going to sit. The knees should not exceed your toes.

• Pumps (without weights): hands spread slightly beyond the scope of the shoulders. Knees and toes should touch the ground.

• Pulling: standing, move one leg and lean forward by bending the waist, back straight, arms to the ground and palms facing the body. Bend your arms upwards elbows as high as possible, then release the arm.

• Rear slot alternating (without weights): Stand with feet slightly apart, move a big step right foot, bending the knee until it touches the ground. Your left knee should not exceed your toes when you lower thigh. Take the initial position. Do the same on the other side (equivalent to a repetition).

• Curls forearm holding the dumbbells along the body, bend the right arm to bring the dumbbell to shoulder. Return the arm to the starting position. Repeat on the other side (corresponds to a repetition).

• Half curl (without weights): Lie on your back, arms crossed over your chest or hands behind the ears arm. Using abs, lift your head and shoulders. Take the initial position.

• Extension of the bust (without weights): Lie on your stomach with arms along the body, toes pointed. Using the lower back, slowly lift your shoulders, then resume the starting position.

Flexibility exercises (4-5 minutes)

Stretch the following parts of the body for 20 to 30 seconds: arms, shoulders, chest, back, hips and legs.

3rd day of exercise (40 minutes)

Repeat the series of exercises first day.

4th day of exercise (40 minutes)

It is time to change the routine, if it is already done! Here's how: repeat the series of exercises the second day this week, but with the following modifications:

• 20 minutes of cardio (includes 3 minutes of warm-up routine and two minutes of relaxation).

• Two sets of each strength exercise: Do all exercises once (squats extensions to the bust). Sit 30 to 60 seconds, then repeat.

4 advices to lose weight in the holidays...

The Ranch at Live Oak, Malibu, Californie

What to expect: a comprehensive assessment of your health habits and your physical abilities. The day at the ranch includes six to seven hours of moderate exercise, yoga sessions, massages in the afternoon, take a nap and more. The food is vegetarian and organic and does not contain alcohol or caffeine or sugar.

Included in the package: a one-week stay, daily activities, hikes and course meals using organic locally grown food through sustainable agriculture.

Fitness Bay Resort, Bermuda


What to expect: a continuous movement, with five hours of the day are devoted to the practice of exercise in the gym, in the pool or somewhere on the island. Clients also learn to choose healthy foods, training that will serve them back home.

Included in the package: one week Fitness Bay Resort, a course of personal fitness and hiking, a counseling session on diet and three meals a day with fresh and nutritious food.


Hilton Head Health, Hilton Head, South Carolina

What to expect: an overview on fitness, nutrition and personal change goals. Customers have a choice between camping Beach Boot, kayaking in Broad Creek and bike rides Pinckney Island. They have a personalized diet and learn how to reduce stress and increase their sense of personal satisfaction.

Included in the package: seven days and six nights at Hilton Head Health, full board, with snacks. An assessment of his health, unlimited access to fitness classes, food and cooking, group sessions on stress management and more.

Rancho La Puerta, Baja California, Mexico


What to expect: the gold medal fitness programs. The story goes that he would be the first retreat center in the world on physical fitness. Rancho La Puerta offers approximately 50 daily workouts to maximize results and provides its customers with locally grown food at the organic farm.

Included in the package: seven nights and eight days' accommodation at the ranch, including three meals and two snacks daily, unlimited use of the fitness center, spa and recreational facilities, structured group classes, guided hikes, concierge service spa and fitness center, nightly entertainment and recreational programs.

5 actions to increase your caloric expenditure..

These small gestures can instantly burn calories. Here are the ones you should include in your daily habits.


Enable mode diet

As we age, calorie needs decrease, which is mainly because muscle mass is smaller, which moves less and we have continued to grow. The problem is that we continue to eat as much and taking each year one or two pounds.

What can be done to speed up their metabolism to be healthier and lose its excess weight? Of course, we can do nothing against the chemical processes at work in our bodies, but there are lots of little things to do to increase their energy expenditure during the day. We have several to suggest.


1. Make your purchases at merchants rather than shop online.

It burns about 200 calories an hour to move into a shopping center, by cons, no surfing the Internet. In addition, you will encourage merchants in your community. To increase the effectiveness of this exercise, walk around the mall when you move from one shop to another.


2. Cook more often.

In addition to eating better, you will make the benefits of actions that demand the preparation of a meal. In fact, cooking can burn twice as many calories as dialing a phone number or to browse a magazine while waiting for the pizza. You also burn more cleaning the table and doing the dishes if you just throw empty containers in the trash.


3. Move immediately after supper.

Dance after eating is a wonderful ritual, especially if you can convince someone to join you. In 20 minutes of rhythmic dance, you will burn 160 calories. If dancing is not packed up, go for a walk every night after dinner. In fact, do any activity for 30 minutes rather than sitting: gardening, games formatting on the Wii, cleaning, etc..


4. Eat something every 3 hours.

The body is genetically programmed to conserve energy, that is to say, burn fewer calories when it has not received food for a relatively long period. Therefore, it is much healthier to eat frequently but in small quantities to the metabolism running at full speed.


5. Drink lots of ice water.

The water promotes weight loss in many ways: it satisfies, your body must burn calories to bring its temperature, replacing drinks and food so good for health. These benefits do not in itself a significant weight loss, but they are a good reason to increase your intake. Many people claim to have succeeded because they drank more.

                                                                      good luck to all!!

5 slimming stuff that you have not tried...

Think you've tried everything to lose weight and you are still looking? Do not lose hope! Here are 10 things you probably have not yet tried.

1. Dominate your appetite

You would not order a club sandwich with fries, but a rolled Tuscan Chicken with red pepper aioli leave you helpless? Yes! Prestigious terms can cause you to eat less preferred foods and eat more than they need, says Brian Wanskin, PhD, director of the Food and Brand Lab at Cornell University and author of Mindless Eating: Why we eat more than we think. In terms of gluttony, meals that seem expensive are often high in calories.


2. Finish with fruit

For dessert, fresh fruit, no ice cream - are your best asset. If you want high sugar, sprinkle over a small bag designed for coffee or tea. Most other desserts are dietary disasters. Rick Gallop suggest you forget the desserts, just. If you are offered a slice of birthday cake, share your portion with another guest. Some fourchetées to accompany your deca should settle your case with a minimum damage diet!


3. Remember the rule of 90 percent. 100

A plan is not a straitjacket. Most people have already won the game when they watch 90% of their diet, if one believes the honcho diets, Rick Gallop, in his book The GI Diabetes Clinic. This 10% indulgence can be used to accommodate some special treats: a small glass that you can not refuse or lunch with friends who love all dishes defended.


4. Hire the services of a dietitian

In two sessions ($ 50 or $ 75 each, performed by some benefit plans), the dietitian will compose a diet to your liking. A study published in the Journal of Health records women showed that women who had been given structured weight loss programs in the days following childbirth had lost an average of 7.2 kg (16 pounds) in a year, while those who received only vague advice had lost only 1.3 kg (3 pounds). Total cost: $ 100 to $ 150.


5. Keep evidence

You rinse the dishes between services, you throw the packaging candy that you nibble papers. The effect is the same: you eat more. Brian Wansink found that people eat less when they leave evidence lying around their greed.

                                                                good luck to all !!

Stress, 5 foods to lose weight..

When we are stressed, we tend to make poor food choices. Many studies show that our diet greatly influences the impact of stress on our bodies. Here are 5 foods to help you combat stress and avoid extra pounds.


No. 1: Fish

According to a recent study by the University of Ohio, the fatty acids of the omega-3 (especially eicosapentaenoic acid EPA) to help reduce stress. In times of stress, our body releases hormones called inflammatory cytokines. They are necessary if you save to any threat, but negative in your life. The researchers found that omega-3 help to slow by 14% the production of these hormones.

Fatty fish living in cold waters are rich in EPA. Opt for wild salmon, halibut, herring, mackerel, anchovies and sardines.


No. 2: Bananas

Bananas contain tryptophan, which the body converts into serotonin. This substance relaxes us and makes us smile. The high amount of potassium also helps to control blood pressure, which helps keep cortisol levels low. Doctors even advice consuming a banana an hour before bedtime to promote sleep.


No. 3: Whole grains

Whole grains - whole wheat bread and some breakfast cereals like bran flakes and shredded wheat - are rich in selenium, a mineral that calms anxiety and restores the spirit. But they are also rich in magnesium. This mineral sends a signal to our muscles to relax.



No. 4: Nuts

According to a recent study from the University of Pennsylvania, eat a handful of nuts regularly can reduce stress. The author of the study, Sheila G. West, attempted to discover whether the fatty acids of the omega-3 plant would blunt the cardiovascular response to stress. The result walnuts and walnut oil may reduce blood pressure during a stressful time. A change in diet may well help our bodies better respond.


No. 5: Potatoes

Just like bananas, potatoes contain a high amount of potassium (the latter helps keep cortisol levels down). But baked potatoes had another advantage: Vitamin B6. Stress reduces the vitamin B6, which helps produce serotonin, a calming neurotransmitter. So for your next meal, put the cooked potatoes (with skin) in the spotlight!

                                                                   good luck to all!!

Newlyweds:5 things not to fatten

The role of newlyweds can bring stress, but it should not bring extra pounds. Here are some simple tips to avoid the dreaded love handles.


1. No scheme before marriage

Yes, it is normal to want to look her best on her wedding day, but if you change your diet significantly to get there, it will move back to haunt you after the honeymoon. "Many brides are undertaking a major diet. When they return to their regular diet, good habits fly. "Says Bree Burnett, certified holistic nutritionist in Nutritional Balance. Instead of fixing the wedding day as the end date of your diet, make these new eating habits one of the changes in your lifestyle.


2. Practice your portion control

Eat the same portions that her husband is one of the reasons why brides are gaining weight, according to Sarah Maughan, certified holistic nutritionist at Totum Life Science. It's normal to want the same portion as her husband, but in reality, your calorie needs are very different. "If a woman with a man 1.58 m 1.83 m comparing the difference can vary from 500 to 800 calories per day, depending on the level of activity," she says. Learn how to assess your own needs and do not be embarrassed to tell your husband that you do not have the same needs as him.


3. Say "no"

It is possible that your husband enjoys snacks that you prefer to see in your home, such as chips, crackers or other products of the same family, and you know that hiding is not a viable solution. "Learn to make different choices, suggests Jill Wood, holistic nutritionist certified Nutritional Balance, which recommends that when a fruit tastes sweet or baked chips rather than oil. Explain to your husband that you are aiming to eat healthy and make compromise on the amount of junk food that will come home. "


4. Try the buffet

A good way to adapt a meal without preparing two completely different menus is to separate the proteins, carbohydrates and vegetables for everyone to compose his portion in the proportions that suit them. "With a casserole, it is more difficult to eliminate a food that we do not want." Says Sarah Maughan. In this way, there will be no problem if your husband needs more carbohydrates because it causes a lot and you do not want.


5. Beware of snacks while watching TV

"Newlyweds often spend more time watching television than gym. Attend the couch and exercise less contributes to weight gain because you reduce your energy consumption while giving your body the energy is not needed. "Says Sarah Maughan. When you snack in front of the TV, you use a bowl or dish and do not take a second portion. "When you eat out of the bag, you can not stop you," says Sarah Maughan. Suggest to your husband to take the same habits not expose you to the temptation to dip into his bag of chips.

The Dangers of Diet 4 methods...

The miraculous methods to lose weight seem attractive, but they are often unhealthy. Here are dangers that await you if you give in to their promises...


You may suffer convulsions and fainting.

Canadians are increasingly using colonic irrigation to lose weight. Although Lisa Keith, specializing in colon hydrotherapy, recognize that colonic irrigation does not lose weight permanently, it notes that many of his clients hope to release gas and bloating and feel "lighter" .

According to Dr. David Armstrong, a gastroenterologist and associate professor at the Faculty of Medicine at McMaster University, the process can be extremely painful. We risk losing electrolytes and consequently suffer from convulsions and fainting people with a history of heart disease or kidney disease and those taking drugs against hypertension even run the risk of die.


You could increase your bad cholesterol.

Diets rich in saturated fat (up to 26% of calories in the Atkins diet against the 10% or less than experts recommend) are not good for health because they raise the bad cholesterol (LDL). It is true that in its latest version, the Atkins diet focuses on lean poultry and
seafood, but the fact remains that many people undertake it in order to eat butter and bacon will .



You may suffer complications.

Bariatric surgery is generally effective for losing weight. But according to the results of a large study conducted at the University of New York, the complication rate stood at 9% for gastroplasty and 24% for gastric bypass. The observed effects were sometimes minor, such as fever, dehydration, nausea and vomiting, sometimes serious, including infections, bleeding and accidents requiring further intervention.


You could increase your risk of metabolic syndrome.

If you take artificial sweeteners in order to lose weight, you will not succeed. In a study whose results were published in the August 2008 issue of the journal Obesity, it was observed that patients of normal weight who drank more than 21 drinks diet sweetened with aspartame per week were two times more likely to be overweight than those who did not sweeteners. Sharon Fowler, one of the authors of the study and assistant professor of clinical epidemiology in the Health Science Center of the University of Texas at San Antonio, added: "It has been observed in two large studies that daily ingestion of diet soda was associated with an increased risk of metabolic syndrome [group of symptoms related to heart disease and diabetes]. "

                                                               good luck to all !

8 mistakes to avoid to lose weight...

  If you have trouble losing those extra pounds, you are questioning strategies. See what are the 8 most common mistakes not to make when you want to lose weight. The following tips will help you.

1. Diet too rigid

Do not think that diet is a straitjacket. People watching their diet 90% of the time, may rejoice to have reached their end. Regarding the remaining 10%, they are reserved for small pleasures, like this irresistible drink or meal with friends that have a reputation for being mad all that is forbidden.


2. draconian regime

Some diets oversized, we are collecting food as a threat, not a source of livelihood and well-being. The repetitive weight-loss, which are constantly flex balance, are certainly not very beneficial. When you reduce your food intake, the body slows down your metabolism to conserve energy reserves, by way of self-defense. This would explain the sudden cravings for chocolate, felt by some to quickly restore energy levels, and weight decrease less obvious in the weeks following the start of the diet.

Tip: To achieve and maintain a realistic body weight, follow a balanced diet consisting of nutritious foods, which will help prevent disease and to provide energy and optimal psychological well-being.

3. Protein deficiency

Loss of muscle mass usually begins in middle age, resulting in decreased metabolism and a possible increase in weight. According to some studies, a diet consisting of 50% protein suitable for most of us (except for people with kidney disease). An adult weighing 130 kg can easily consume 70 grams of protein per day. This protein intake is generally low in fat and calories.


4. Lack of sleep

Fatigue push us to eat comfort foods that are not necessarily good for health. But according to Joey Shulman, author of The Last 15 A Weight Loss Breakthrough-established in Thornhill, Ontario, it would also affect hormone levels. "People who do not get enough sleep usually secrete more cortisol, a hormone responsible for increasing the level of stress, which thereby activate the mechanism of accumulation of fat," she says. In addition, lack of sleep is associated with a change in the secretion of leptin and ghrelin, two hormones responsible for appetite and satiety.


5. Workout routine too

Can be as effective as a program of physical training, force to do the same repetitive actions every day, you eventually get bored and discouraged. In his first book, 5-Factor Fitness, trainer Harley Pasternak Hollywood suggest we do new exercises every day to work a different part of the body. By varying the number of repetitions, alternating cardio and endurance, we manage to avoid monotony. "We must at all costs introduce a different routine every day," says Pasternak.


6. The excesses of the weekend

If you want to avoid binge on Saturday and Sunday, decrease the portions of each meal, weigh yourself every day (or at least on Friday and Monday) and monitor your alcohol consumption, a source of empty calories potentially reduce the inhibitory effect on food intake. According to some researchers, people ignore that they tend to eat more on weekends, especially on Saturday, the day during which they consume more fat. Calories absorbed and have the effect of reducing the process of weight loss.


7. Cluttered kitchen counter

Counters should be used only in food preparation and not leave hanging containers of cookies or other temptations, says Peter Walsh, author of Does This Clutter Make My Butt Look Fat? Do not live in disorder. "It is difficult to make a healthy choice in a kitchen crammed with all sorts of disparate objects. Could you eat in a restaurant where there is a mess? ".


8. Eager to lose weight

You have decided to follow a diet, believing obtain satisfactory results and immediate. However, the idea of ​​losing a pound a week you put in all your statements: what about those women who manage to lose 15 pounds in just one month? After a few weeks, you give up, convinced that you failed, not being managed to lose weight referred to in the time that you had set.

Tip: Remember, it took you years to reach your current weight, so you will also need time to lose. The people who lose weight gradually are more likely to maintain their ideal weight over a longer period.

                                                                    good luck to all!

6 tips to start losing weight...

You have decided to lose weight and it is time to take action. Here are 6 tips to start your weight loss program.


Now remove the pounds

You have decided to lose weight? How will you achieve your intentions? "To achieve weight loss, people must make changes. Moreover, it is easier said than done. "Says Dr. Walji Shahebina family physician at the Medical Center Weight Management Calgary. If you are overweight, simply to lose five percent may improve your health and decrease the risk of disease. This is why it is useful to apply the six tips below.


1. Do not skip breakfast

You may believe that you will lose weight if you eliminate the breakfast, but the effect is quite the opposite. The morning meal is the one who sets in motion your metabolism for the day. "If you skip breakfast, your metabolism will run at idle. Eat well in the morning you will also avoid overeating at other meals. "Says Dr. Walji.

For best results, take portions large enough and well balanced high fiber cereal, fruit and protein. If this is a big change for you, start with small portions that will increase gradually, but stop skip this meal. And the more you eat earlier, the better. "Do not wait three hours or the time to get to work. Eat out of bed. "Advises Dr. Walji.


2. Drinking water

In general, the majority of us do not drink enough water during the day. Water contains no calories and is the basis of good health and may even give you a feeling of fullness when you are hungry. Even better, if you drink water instead of other beverages, you probably replace hundreds of calories that hide in juices, soft drinks, specialty coffees and alcohol: a cup of orange juice contains 120 calories and an iced cappuccino has more than 200. Take a glass of water with each meal and each snack.


3. Opt for whole grains

When choosing your food, choose whole grains and low-sugar products instead of products made ​​from white flour and refined sugar. Not only will he fewer calories to reach satiety (a slice of whole wheat bread and a tablespoon of light cream cheese contains 120 calories, a jelly donut contains 300), but give you more nutrients to your body while preventing the risk of heart disease and other health problems.


4. Move only 10 more minutes

Only a superhero can turn a sedentary an active person who trains an hour a day at the gym. But simply adding 10 minutes of exercise to your day is the first step towards weight reduction and risk reduction of all kinds for health. Exercise also has a positive effect on metabolism. But do not forget that you will not lose any weight program if you use these new moments of activity as an excuse to eat another donut chocolate. "Many people overestimate the amount of weight they can lose by exercising and to compensate, they begin to eat more," says Dr. Walji.


5. Reflect on their motivations

Take the time to write down the reasons why you want to lose weight, and do not put your spouse because you reproached or because your doctor advises. Do you want more energy, entering a narrow jeans, reduce the risk of diabetes? When you are about to succumb to the temptation to open a bag of chips or miss your Pilates, use your list of goals to motivate you. Talk to friends who understand and practice with partners who share your motivations.


6. Enjoy the moment

The beginning of the year is the perfect time to make resolutions, but soon come new priorities take place. What often happens is that we decided to postpone its program of weight reduction, until things settle. "Many people expect to have completed a stressful project at work or home from vacation. Start now by telling you that this is the best time to do so. If your goals are clear and you have a program, the best time to get started is now. "Says Dr. Walji.
 
                                                                             good luck to all!