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The holidays are upon us. So much excitement, visiting friends, buying gifts and eating and eating and eating…
Come January 1st, you’ve promised yourself you’ll get that weight off. But honestly – aren’t you tired of going on another miserable diet or being stuck at a plateau with weight that just won’t budge?
It may feel like you’re destined to never see the scale budge into the lower numbers. Sure, you’ve lost weight before. So many times you could be an advertisement for “how to lose 20 pounds and gain back 30.”
You wonder why that diet the celebrity was touting as the next sure thing just isn’t working for you. (Most celebrities get paid an average of 1 Million dollars to stick to their sponsors products. What would you do for a million dollars?!)
While you got results on your diet before, it was just too hard to stick to it. If it was a no carb diet, you felt run down and tired because the body needs carbs for energy. A diet with no carbs is like trying to drive a car without gas. Impossible.
If it was a liquid diet, you craved sinking your teeth into real food. So you’re doing real good until one day or night, you just can’t take it anymore, you’ve got to have food. Guess what? You’re normal. Your body was meant to consume food for energy, not liquid, not a crazy soup diet, or a fad diet that doesn’t give your body the nutrients it needs.
So now your holiday dress is too tight and your jeans are not as comfortable as they once were.
But you’re just not ready to buy bigger sizes. You see, I can relate because I’ve been there. First after having a baby and trying to lose the weight. I have to admit it was easier back then and I lost over 60 pounds. Now in menopausal age, the weight is glued to my butt and the extra weight causes hip pain.
So I do what I did before thinking that it was rough, but worth it. Only thing is, in menopause you have to work different to lose weight. Notice I didn’t say harder, I said different....
It’s time to try something different...
That means no high impact aerobics because you risk damaging your joints or starvation diets that make you feel like you could eat anything at the end of the day. You don’t need to move super-fast either, just at a fat burning moderate pace that includes weights integrated with breathing exercises throughout your workout. Adding weights and breathing exercises into your walking workout helps speed up your metabolism. Walking at a moderate pace helps you contract your muscles longer and firms you up faster with weight loss as the end result. This technique has worked on many clients and even myself. I just lost 9 pounds in 3 weeks alternating between The Get Stronger Bones DVD and the Total Strength and Conditioning DVD.
Notice I didn’t say lose 20 pounds in 21 days! As a rehab clinician who understands how the body works, I just can’t fathom all those ridiculous claims. Part of my medical training included an oath to do no harm and some claims I see on the internet are harmful and misleading. Most people search for fast weight loss, but how is that working? People who try to lose weight fast only find themselves gaining it back with extra weight. Lose the weight safely and it will stay off. Thanks for taking the time to be with a very important person – YOU.
I lost 9 lbs of fat, one dress size and hip pain so far. Losing weight and losing fat are not one and the same.
Both workouts are not crazy fast for a reason. To help you lose weight, build stronger bones, get firm and tone with medically proven moves...
The key is consistency and variety. Make sure to workout 5 days a week if you want to lose weight. Use weights every other day as you need to allow your muscles the day in between to repair. If you feel soreness, that means your muscles are getting stronger. The soreness disappears and so does the weight.
Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.
by Jari Love
I am sure you have heard the myth that chowing down on snacks like celery actually burns more calories than you take in. Sadly, there aren’t actually foods that burn more calories than they contain, but I am here to offer you ten food options that are very low in calories and offer some great health benefits.
#1: Black, or Wild Rice
Black or Wild rice have less calories and more nutrients than the white stuff. With black rice or wild, your main and side dishes will get a boost in needed nutrients while stripping out calories. Want to boost your rice even more? Try adding saffron. Saffron is a known mood booster as well as anti-cancer and anti-oxidant properties.
There are few foods as dense and filling as carrots that offer so few calories to add to your waistline. How many calories? An entire cup of the orange goodies contain a meager 52 calories! Additional perks include the fact that they’re great cooked or raw and have plenty of vitamin A. However, remember that carrots are high in natural sugars, so should be eaten sparingly.
Toss it on a salad, get it fresh off the grill, or steam it up on the stovetop. However you prefer your asparagus, you can take comfort knowing that this filling food comes with just 27 calories per cup. Asparagus is also high in copper which is essential for cellular repair and skin building cells. Copper helps produce collagen and is responsible for the pigmentation in your hair and eyes—going gray?—try grabbing some asparagus to help boost your colour. Asparagus is also high in folate—a natural anti-depressant and a must for mamas-to-be!
It’s green, has something of a peppery kick, and rings in at 4 calories per cup. Yes, you read right—4 calories. Versatile enough to go wherever green, leafy veggies belong, arugula adds flavor without adding fat, cholesterol, or calories to your salads, soups and beyond!
Broccoli is one of those superfoods that makes it good for just about everything. Not only does broccoli meet the criteria for being one of the top 10 low-calorie foods, but Broccoli is high in B-vitamins—those mood boosting vitamins, Vitamin C and lutein which help protect your eyes, as well as huge anti-oxidant properties. Broccoli is also super high in both fiber and calcium which means it should be your go-to veggie for any weight loss plan. Fiber will keep you full, while the calcium is essential for weight loss. Remember, that while you shouldn’t smother your veggies with additives like butter and salt, adding fat to your veggies actually helps increase your body’s ability to absorb nutrients, so try drizzling your veggies with a bit of olive or almond oil, or try eating them with hummus!
#6: Romaine Lettuce
Weighing in at only 5 calories per cup, romaine lettuce provides an exceptional, low-calorie base for all sorts of fantastically delicious and nutritious meals that are a great source of dietary fiber. The high fiber content in romaine lettuce helps slow down and stabilize your blood sugar levels, reducing cravings. It is also high in vitamins A, C and K, as well as chromium which not only helps maintain stable blood sugar levels, but is a key ingredient in carbohydrate and fat metabolism.
Go grab a handful of mushrooms. Even if you grab a massive handful, you’ll only get 15 calories. And don’t forget that you’ll also get a nice pile of potassium, antioxidants, and various B vitamins. Let’s not forget, Mushrooms, particularly cremini mushrooms, are high in selenium which helps our body repair cellular damage, supports the elasticity of our tissues and helps to slow down the skin’s aging process. Mushrooms are also amazing immune boosters as well as containing some anti-cancer properties. Try adding cremini mushrooms to a tomato sauce to have with some zucchini pasta.
Tomatoes are a must for any diet. When you finish off your medium-sized tomato, or a handful of those cherry tomatoes you can feel good about yourself, because you only consumed 22 calories. You also chowed down on vitamin C, vitamin E—the beauty vitamin, potassium, fiber, and an antioxidant called lycopene which is that bright red coloring. Lycopene acts as a natural sunscreen and helps boost skin rejuvenation. For best absorption eat tomatoes with some healthy fats like avocado or nuts.
Watermelon is naturally sweet and has more of those cancer-fighting antioxidants that your body loves as well as being exceptionally low in calories. Watermelon is also great source of lycopene which is an anti-aging must! Lycopene helps build our skin-firming collagen, and also helps protect our skin from U.V damage from the inside, which means less wrinkles, dry skin and sun damage for you. So cut a slice and dig in!
Rounding out the list of top 10 low-cal foods is good ol’ broth. No matter if you go for chicken, beef, veggie, seafood, or miso broth, it all drops just 10 calories per cup. Chop up some carrots, black rice, broccoli, Asparagus and mushrooms, and you just made a fantastic soup with just a few more calories than ingredients. Making your own broth is relatively easy, but if you don’t have time for that look for low sodium brands.
While I fully encourage you to replace the processed, high calorie items in your diet with the 10 foods listed above, all the low calorie foods in the world won’t get you the body that you desire, if you neglect to include a challenging exercise program into your routine. You simply MUST exercise in a way that challenges your muscles to adapt and strengthen in order to be fit and healthy.
Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.