Category Archives: Weight loss

Jillian Michaels Ripped in 30

Want to shed weight and tone up in 30 days?

Jillian Michaels has it covered! Ripped in 30 DVD contains four workouts that take you through four levels of intensity. Combining cardio with weight training, her workouts are designed to get you noticeable results in time. I LOVE working out to her DVDs because they get your heart rate up and you can feel all your muscles working. She walks you through all the moves and shows modified versions for beginners, as well as encourages you to complete the session and keep working towards achieving your personal fitness goals.

Since better nutrition is part of a healthy lifestyle, a meal plan is included when you purchase Ripped in 30. If you want toned abs you have to ditch sugary and processed foods, an occasional indulgence is needed just don’t over do it. Don’t forget you also need to keep hydrated! A big part of our body is composed of water which you lose throughout the day, that’s why it’s necessary to drink lots and lots of water.

I have tried this workout and greatly recommend it because if you commit to your goal, it works!  The first step is getting up to try it. All you need are a set of weights, workout mat, and yourself.

I ditched the gym for Jillian’s workouts a while ago and am glad to say it was a very wise choice. Aside from the membership fee I saved on, her workouts are fun, keep me motivated, and work if you stay committed.


Have you tried Jillian’s workouts? Share your thoughts below:)

Get fit with BodyRock

One of the biggest excuses for not losing weight is not enough time…

With work, school, taking care of kids or a family, and everyday events it can be tough getting to the gym. But if you truly want to lose weight  whether it’s for health or personal reasons, you can do it without the gym. Honestly speaking, how many of you are paying for a membership that hardly or doesn’t even get used?!? Even if it’s only $20 a month, it adds up…

If you can’t find time to leave for the gym, make your own!

A less expensive way to lose weight is by doing home workouts. There are many sources online which offer great  workouts for free using some exercise equipment or your own body weight. Bodyrock.tv is a great site dedicated to home workouts which will get you in shape. Zuzana, the trainer and owner of BodyRock, demonstrates and explains how to do routines to achieve weight loss and strengthen muscles.

I had a tough time keeping up and will definitely have to give it a try again. In the meantime, try a workout yourself!?! Check out the following workout and let me know how tough or easy it was for you to accomplish 🙂

How to lose 10 lbs

Losing weight can be a challenge, but dropping just 10lbs can boost your confidence and get you on track.

There’s so much material available through books, media, and the internet promising quick weight loss. Diet pills, slimming drinks, or fad diets might work for you, but once you’re done with the product and go back to your regular eating habits expect some weight gain.

In order to lose weight and maintain the weight off, you have to change your lifestyle.Going on a diet or not eating a certain food group for a while, might affect your metabolism and digestive system once you start eating those foods again. For example, completely cutting out carbohydrates for a few months might help you drop weight and speed up your metabolism, but if you bring carbs back your metabolism will get confused and store the carbs as sugar in case you decide to skimp on them again.

Would you like to lose 10 lbs in 2-3 weeks???

Many diets and supplements love promising rapid weight loss and they usually deliver if you stick to it. Many diets and supplements don’t like sharing that weight gain will occur once you eat more than cereal, or the damages they might cause to your organs and health.

Losing 10 lbs. in 2-3 weeks is not an unreachable task that can only be accomplished by starving yourself or surviving off an apple a day. The perfect word to describe living a healthy lifestyle is Balance. Realizing that food is not an enemy and you can eat everything and still be healthy as long as you have balance. Portion control is a great term. Look at the size of your fist, that’s the portion of protein that should be going on your plate. Take advantage of your sense of taste and eat the food you enjoy, just learn to control the amount you eat.

Staying active and hydrated is part of a healthy lifestyle. You will definitely benefit from working out at least 30 mins. a day 5 times a week and drinking a lot of water. Cardio workouts, like aerobics or running, get your heart pumping fast which in turn helps you burn calories and overtime speeds up your metabolism. Lifting weights won’t burn calories as fast as cardio, but you will keep burning calories after your workout is done, improve  elasticity and add muscle mass. A good routine is cardio 3-5 times a week and weight training 3 times a week.

The following meal plan is an *example  of a healthy, simple to make, and satisfying option for a 1200-1500 calorie day.

Breakfast-  1 hard boiled egg and bagel or  plain oatmeal topped w/ fruit or granola

snack- 100 calorie pack of your choice or granola bar & 1 fruit

Lunch-  1 cup of homemade chili or lentil soup and a mixed vegetable salad w/ crumbled cheese on top squeeze lemon over it  or 1-2 tbsp of dressing. Don’t ruin a healthy salad by drenching it with dressing, add pieces of grilled chicken or ham and more veggies instead.

snack- yogurt and a fruit/ homemade trail mix (almonds,raisins,chex cereal, pistachios,dried fruit…)

Dinner- Homemade lemon chicken stir fry <– (click link for these yummy, low-cal. meals.) w/ brown rice or whole-wheat spaghetti. Clean your palate with a white wine or strawberry frozen yogurt:)

snack- sugar free Jello or 2-3 spoon-fulls  of hummus and pita chips.

Remember not to eat 2-3 hours before laying down or going to sleep to give your body time for proper digestion.

*this example is my opinion on a pretty balanced plan  meant to keep your metabolism working all day, but should not be considered before visiting a physician!

Check out this previous post,  lose weight:tips & tricks for more advice to help keep you on track!

Lose weight and keep it off

The hardest part of losing weight is getting started,

once you start seeing results you’ll get hooked and it will be smooth sailing from there!

Losing ten lbs overnight is unrealistic.

Losing ten lbs in one month can be accomplished. The recommended amount of weight you should loose is about 2-3 lbs per week. Daily exercise along with a healthy and balanced meal plan will give you that body you’ve been wanting. Keep reading for a few simple tips you can follow to loose weight and keep it off!

1. Drink water daily.

8 glasses a day is the recommended amount.

2. Workout for thirty minutes daily.

You have to do cardio and weight training in order to loose lbs and tone your body as well. You can trade off doing weights one day and cardio the next to give your muscles a rest.

3. Plan your meals in advance and try to eat at about the same time daily.

If you know what you’ll be eating in advance there’s less of a chance that you’ll eat junk or more than you should. Portion control is the key. Don’t restrict yourself, just eat in smaller portions. And remember, always eat breakfast and never skip meals. This aids in keeping your metabolism active throughout the day.

4. Keep a food journal.

Jot down your meals, caloric value, and physical activity done per day. Doing this will make you aware of everything that goes in your mouth and help you change your eating habits.

5. Weigh yourself at least once a week.

I know people say “don’t weigh yourself daily you’ll get obsessed!” but there’s a difference between being obsessed and aware. Remember being healthy and fit involves more than a number on a scale. Don’t freak out , run to the gym and starve yourself if you gained a pound. Your weight fluctuates daily between 5-10lbs because of a few reasons including weather and water intake. Also, muscle weighs more than fat so don’t give up if the numbers don’t go down right away.

6. Lifting weights means you have to get your protein.

Eat foods high in it like meat, chicken and fish. Eat your veggies as well, mom was right they’re good for you! Remember that food pyramid from back in health class?

7. To get sleek- well defined muscles use light weights and more repetitions.

For example, lift lighter or moderate weights and do about 5 sets of 10-13 reps.

8. Take up yoga or pilates.

These workouts are great in toning your entire body. They use your own weight for resistance and target specific problem areas. Circuit training is another great option. It’s a combination of light weights and exercises to help tone your body and burn fat.

Remember a healthy and balanced diet along with daily physical activity are needed for your success.

These tips have helped me out and I hope you enjoy them as well!

* This information is not intended to substitute medical opinions, seek a health-care professional for that*

Stop sugar cravings

Sitting around on an empty stomach is the perfect chance for those dreaded sugar cravings to arise. Imagine working late waiting around for the clock to tick faster with a vending machine inviting you to try its goodies. It’s hard to resist the temptation when your mind is occupied and the only thing around is junk.

The more sugar-filled foods you put in your body, the harder it is to resist them, but there are a few things you can do to stop your sugar cravings.

raspberry cake
photo credit: jonrawlinson

To stop first you must know why sugar cravings happen.

Two of the main reasons why you get sugar cravings are adrenaline which is pretty much when your body needs energy, and serotonin a feel good hormone which is released in short bursts by sugars. Usually sugar cravings are predominant when you’re distracted, stressed, or for some women before their period. Having some sugar in your diet isn’t bad. Your body needs some sugar to function, but most of the time we overdo it.

Sugar is found in lots of foods, here’s a few other names used to disguise it :

Brown sugar, corn syrup,demerara sugar,dextrose, free flowing brown sugars, fructose, galactose, glucose, high fructose corn syrup,invert sugar, lactose, malt, molasses, maple syrup, sucrose, and maltose.

Keep reading to learn a couple things you can do to stop your sugar cravings!

sugar packet
photo credit: TheTruthAbout…

-cut down your sugar intake over time don’t try going cold turkey. And if you do overindulge don’t beat yourself up for it, instead see why it happened and how you could change it. For instance, If your used to drinking a soda daily, try limiting to two sodas a week and keep cutting down as the weeks go by. Don’t try to live a sugar-free life we all need some sugar in our bodies. The key is portion control.

-drink more water. Drink at least eight glasses of water. Sometimes people mistake hunger for thirst, so before you go for that donut drink a glass of water! Keeping hydrated keeps you alert and prevents overindulging.

-exercise daily. Keep a balanced diet. Eat more veggies and fruits.This will help keep your body strong and healthy. Working out daily releases serotonin and prevents stress, which in turn will make it easy to prevent sugar cravings. Keeping a balanced diet and eating more veggies will keep you full longer and make it easier to skip that unnecessary sugary snack. Avoid processed foods. They are usually super high in sugar and salt.

-keep healthy snacks at hand. Such as sliced apples, baby carrots, nuts, dried fruits and berries. Avoid keeping too much junk food around. Instead of buying a gallon of ice cream and keeping it at home go out and buy a single serving when you want a sweet treat!

-get enough rest. If you skip your recommended eight hours a day you’re body will suffer overtime. You might experience health consequences Iike high blood pressure, trouble concentrating, and even high cholesterol. While you’re sleeping, you’re immune system and organs are working on cleansing and restoring.

-try to eat your meals at the same time everyday and don’t skip meals. This will help regulate your body and prevent eating when you’re not supposed to.

Hope you enjoyed and found these sugary tips useful. Are there any tips or tricks you use to fight sugar cravings? I’d love to hear them!

lollipop
photo credit: Flóra




Eat to lose weight

Yes it sounds crazy but done correctly you will see a difference in how your clothes start fitting. The starvation diet never works it will temporary help you shed water weight but as soon as you go back to eating normal meals you will gain it all and sometimes more weight back. You’re better off eating multiple meals throughout the day.

loseweightfast

You can eat 6 meals including snacks every 2- 3 hours. Doing this will keep your metabolism working throughout the day and prevent over eating. Eat foods rich in protein and trade sugary snacks for fruits and veggies. Avoid sodas and processed foods. You can eat takeout and treat yourself once a week, If you try to completely cut it out you might end up over indulging and confusing your body with a sugar rush. Since your eating many meals throughout the day make sure they’re smaller. Try eating meals that are around 250-300 calories ( more or less depending on your weight, consult a physician before). Make sure not to skip meals as this can confuse your body and mess up your progress. The most important meal of the day is breakfast, so be sure you eat a hearty one. Another thing you can do to keep tabs on your progress is using a food diary to keep track of how many calories and meals you consume daily.
Remember eating food is what keeps your body fueled. It’s like gas for a car. With the proper nutrition it will be easier for you to attain that body you’ve always wanted!