1. Do you have a goal? What is your motivation?
This is number one, because you need something to aim for and to motivate you. If your goal is to lose weight, ask yourself, ?Why do I want to lose weight?? Your answer will provide you with motivation for your weight loss. An example would be ?I want to lose weight to look better for my husband/wife.? I would suggest getting a picture of them and writing ?This is why I am doing it? on the picture. Have that picture with you every where you go. We have had a few clients who have their before picture (a not so pleasing picture) with them and in their nutritional journal so that every time they go eat, they see that picture and why they are eating smaller, healthier portions. The motivation behind your goal will be the reason WHY you don?t order the hamburger at Chili?s, choose go for the healthy items, and skip on dessert. What is your motivation? What is your goal?
2. Are you eating a well-balance breakfast everyday?
A healthy breakfast is an undeniable requirement for anyone in the process of beginning, achieving, or maintaining an appropriate weight. Fueling your body with the nutrients it needs first thing in the morning enhances your metabolism and sets the tone for your body for the rest of the day.? Eating breakfast helps you lose body fat because it gets your body going early in the day. Breakfast is just what the word sounds like: you break the fast your body was in since you haven?t eaten since last night.? Your body needs energy to carry about in normal day-to-day activities. Breakfast helps get your metabolism going so it is able to quickly break down the foods you eat later in the day. Breakfast also helps curb your hunger, prevents binging, and prevents grazing during the day. Try egg whites, whole wheat bread with peanut butter, or yogurt with fruit.
You are 150% more likely to be obese by eating breakfast away from home, and you are an astonishing 450% more likely to be obese by not eating breakfast at all. Statistics also show that only 14% of the United States eats a complete breakfast everyday.
If time is your excuse, AdvoCare Meal Replacement Shakes provide a well-balanced, lower-calorie meal that?s high in protein, and supports weight loss. Each shake has vitamins, fiber, 50% of your daily value of calcium, and an amazing 24 grams of protein.
3. Are you eating 5-6 small meals and snack each day?
You should shoot for three small meals and three small snacks every 2? to 3 hours. Each meal should have a protein the size of a deck of cards and two fist-sized servings of veggies. Each snack should include protein and fruit.? Meals and snacks should include: protein, high-fiber complex carbs, and healthy fats. Protein and fiber help you feel full; complex carbs digest slowly without spiking blood sugar; and the fat, which also digests slowly, delivers a spurt of energy long after it?s consumed. You can also add in a meal replacement shake or health bar to help save time. A study in the Journal of Nutrition found that meal replacement shakes help in weight loss. Not only will it save you time, but it will also help get you in shape.? An example of a healthy eating schedule would be: 7am breakfast, 9:30am snack, 12pm lunch, 3pm snack, 6:30pm dinner and 8:30pm optional snack.
4. Are you doing your off-day cardio?
If you are not doing your off-day cardio, this is one thing that you will need to start doing if you are looking to get quicker results. If you are doing your off-day cardio here are a few things I would do in order to get the results you are looking for. First, you may need to raise your intensity level. If you have a heart rate monitor, this is an easy way to see just how hard you are going. The more you can raise your heart and lower it (interval training) the more your heart has to work. The next thing is to continue to change the cardio workout up. This means always doing different interval times each day so that your body doesn?t get used to the same thing each time. Another thing you may want to try at the gym is using different equipment each day or even each workout. This would be like doing 15 minutes on an elliptical, 15 minutes on the stair climber, and 15 minutes on the Concept 2 Rower. Lastly, if you are not getting the results you are looking for, you may need to increase the amount of time you are putting on your off-day cardio. If you are changing the workouts and changing the intensity levels, you should only need 45 minutes of work along with a warm up and cool down
5. Are you drinking enough water?
One study showed that 75% of Americans are chronically dehydrated. Lack of water is the # 1 trigger of daytime fatigue. Another stat says that the human blood is 83% water, muscle is 75% water, and the brain is composed of approximately 93% water.
Water is not only essential for life, but in your quest for losing body fat, building muscle, and keeping healthy, it is crucial. Water is crucial to the proper functioning of every major system in your body.? We lose about a liter of water per day just through our daily activities. If you?re not getting enough water, your body will not metabolize fat or digest food as efficiently. Drinking enough water allows fat and calories to burn effectively, rid the body of toxins and waste efficiently, and improves metabolism.
Water is also important in controlling hunger. When your body does not have enough water or it is dehydrated, it will send a signal to your brain to eat. Watch out, because your body is really asking for water. This can be controlled if you?re drinking enough water. Become self-aware of your water needs and drink enough, throughout the day before your body tells you that you need it.
USDA statistics show the average American diet is significantly lacking in the essential minerals needed for energy production, protection from free radical damage, and other vital functions.
Only 12% of Americans regularly consume what is considered to be a healthy diet according to The National Health and Nutritional Examination Survey.
Since you?re working out pretty hard, your body needs extra nutrients. We suggest at the very least a good multivitamin. I like to think of a multivitamin as just a way to ensure my body is getting all its nutritional gaps filled. Many of our clients benefit from adding a multivitamin. Tryon Gym has been proud to offer AdvoCare nutritional products since 2001; we feel they are the safest and most effective product on the market. That is why we recommend their multivitamin.
7. Are you using your nutrition and exercise journal?
The American Journal of Preventative Medicine, a study was carried out regarding food journaling.? US researchers found that keeping a food diary can double weight loss as part of a managed program.? They said that the more consistent the records the more weight the participants lost.
When it comes to health, nutrition and fitness, losing weight is?number one on the list when it comes to goals.?If someone told you that you could double your weight loss?just by?doing this one thing, would you do it? Just writing down what you eat and drink will help you achieve your weight loss and fitness goals.
It is important to realize that writing in a nutritional journal, keeping up with it online or on your phone does not have to be a life-long process. You have to view journaling as a means to an end. You have a goal and doing this is just one of the steps you need to take to accomplish that goal.
1. Allows you to monitor how many calories you are consuming.
2. Helps you control the urge to overeat.
3. Encourages you to make better food choices.
4. Helps you realize how much you really eat!
5. Shows how committed you are in getting the results.
6. Allows you to track your progress.
7. You can get help from a trainer, nutritionist, doctor, etc.
8. Allows you to make a connection between what you eat and how you feel.
9. Helps you make sure you are eating a well-balanced diet.
Now that you know the benefits of using a nutritional journal, we will now help you learn how to use the journal.
1. Write down WHAT time you ate. Focus on eating something every 2 and 1/2 to 3 hours which will help keep your metabolism up throughout the day.
2. Write down EVERYTHING you eat and drink. This includes the half cookie you ate in the break room and the glass of wine you had when you got home from work.
If you prefer not use an actual?journal and would rather use a website or your phone, there are many websites and even SmartPhone applications to help you.?We suggest you do your own search, but here are some of the ones we have found to be good. Some of these websites are:
www.livestrong.com (Blackberry & iPhone)
www.fatsecret.com (Google Phone)
www.thedailyplate.com
www.my-calorie-counter.com
http://www.calorieking.com
Source: http://www.siouxfallsgyms.com/7-questions-to-ask-yourself/
ambien wwdc heart attack grill madden 13 cover dalai lama tamera mowry slow jam the news
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.