Archive for the ‘Weight Loss’ Category

Seven Secrets To Reaching Your Weight Loss Goals In 2013

happy attitude exercise

Change your attitude.

A different perspective may be the most important key to successfully achieving and maintaining your New Year weight loss goals. If you view exercise and eating healthy as painful, restrictive, boring, time consuming and impossible to sustain over a period of time, you are already setting yourself up for failure. If you look at exercise as a break from a stressful day at work; a way to boost your energy and mood; a chance to get completely physical and give your mind a rest and a way to improve your quality of life immediately, you are much more likely to stick with it. Alternatively, look at healthy eating as a way to nurture your physical body, amplify your mental focus and prolong your stamina.

Set realistic goals.

This will prevent the frustration that can eventually make you abandon your New Year weight loss plan altogether. An average weekly weight loss goal of 1 to 2 lbs is realistic. Genetics play a major role in how your body responds. Wanting arms like a particular celebrity can be motivational, but only if you have a similar body type. In setting your New Year weight loss goals, prepare for plateaus on the scale. Lean muscle gains will show as weight gain on the scale. A more accurate way to monitor your progress is to measure body fat, rather than total weight.

Workout PlanPlan your workouts.

Make appointments in your calendar specifically for working out. Don’t set yourself up for failure by scheduling more time than is realistic. Choose alternate workout times in advance for those situations that invariably crop up and prevent you from following through.

Keep a food journal.

By tracking what and when you eat you can identify adjustments that need to be made and keep yourself more accountable.

Know your obstacles.

Even the most committed fitness enthusiast doesn’t always want to exercise and eat healthy. Some days are easier than others. Know that you will have to work on it every day. If you have an upcoming event that could cause you to fall back on some of your old habits, prepare for it in advance. Find out what physical activities are available on your vacations and which places serve the healthiest food.

Reward yourself.

If you deprive yourself completely, you will most likely abandon your plan. Make sure that you reward yourself weekly with your favorite dessert or treat. Just make sure you don’t go overboard!

Enlist help from a professional.

You are more likely to achieve your New Year weight loss goal if you get help. A good health and fitness professional can create a goal-specific exercise plan that fits your schedule. This will enable you to see results more rapidly. The quicker you see a change, the more committed you will likely be in the long-term.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

How to Lower Your Blood Sugar For Faster Weight Loss

how to lower blood sugar for faster weight lossWeight loss can be achieved much faster by lowering blood sugar levels. Certain foods increase blood sugar levels when ingested. Elevated blood sugar levels cause the body to produce insulin, a hormone that helps glucose get into cells where it can be used for energy. Too much insulin secretion prevents the body from using fat for energy. In short, increased levels of insulin will make you fat and make sure you stay fat. Research shows that prolonged exposure to elevated levels of insulin can cause high triglycerides, high “bad” LDL cholesterol, low “good” HDL cholesterol, high blood pressure, insulin resistance, increased appetite, obesity and risk of developing or exacerbating type 2 diabetes. For faster weight loss it is necessary to lower blood sugar levels and insulin production.

The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) levels. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause our blood glucose levels to increase above the optimal level.

Many high carbohydrate foods, even wholesome foods such as fruits, starchy vegetables, breads, grains and rice can raise blood sugar levels. This is called a glycemic response. A person’s glycemic response to a specific food also depends on the other foods eaten along with it.

Combining simple or complex carbohydrates with protein, healthy or “good” fats, and plenty of fiber at every meal and snack reduces the overall glycemic index of these carbohydrates, keeping blood glucose levels on an even keel, This enables insulin levels to remain much lower, increasing fat utilization which will result in faster weight loss. For example, a banana has a really high glycemic index when consumed alone. Add a handful of walnuts or a tablespoon or two of nut butter and the overall GI of this healthy snack will be dramatically lower.

Choosing low-GI foods at just one meal will not help keep your blood sugar at a healthy level permanently. For your best chances of good blood sugar control, you will need to consistently choose meals and snacks with a good overall low GI.

Consulting with a health and fitness professional who can provide examples of GI lowering combinations with a strength training and cardiovascular exercise program specific to weight loss will help you maintain a healthy GI which will accomplish weight loss goals much faster and may help prevent long-term health issues.

Natalie Gibbins is a San Diego Fitness professional, who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

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