Hi Everyone!My name is Brooke and I am joining this group so that I can stay motivated throughout my lifelong journey of fitness as well as help encourage each other along the way. Since all of you do not know me, I here is my story...
Ever since high school, I have always struggled with my weight. No, I?ve never been obese or overweight but as a girl, weight has always been a pressure for me. I weighed approximately 126 lbs. when I graduated high school and at the age of probably about 23 I guess you could say, I ended up weighing around 142 lbs. I had never ever weighed this in my life and although I was moderately active at the time, I just couldn?t believe I weighed ?142 lbs.? I tried everything there was out there from diet pills, to lipo injections, to excessive exercising, and the list goes on and on. Getting into the work life after high school definitely can add pounds on especially when you are not monitoring all of the unhealthy food you are eating and burning it with exercise daily. I was mortified that I weighed that much. Around Thanksgiving of 2012, my best friend had posted a before and after picture of herself on facebook. I almost hit the floor because I had never seen her look so fit since I met her my Freshman year of college. I immediately called her and said, Kara, what did you do? She told me about a program called Take Shape for Life fueled by Medifast. I told her I had heard of it and didn?t think it would work for me because my fiance?s mom has some and I never thought I would survive off of it. After a couple weeks of researching it and looking into it, I became closer and closer to calling her again because I was still intrigued by what it had done for her. Finally, I called her and I said, ?Let?s do this.? So I ordered my months worth of food which consisted of 5 meals a day plus a lean and green meal of your choice and was impressed at how soon they shipped it to me. I?ll be honest, it took me a minute to get started on the program because it was around Christmas time and that is never a good time to start a diet. Such a bad idea! Around New Year?s I was finally ready to make a change. After a month I was back to my high school graduation weight and could not believe it! It is now June, and I have kept it off since then. It has completely taught me how to change my eating habits so that I can live a life of optimal health. My health coach, whom was my best friend, asked me to become a health coach too because of how amazed I was with Medifast and what it had done for me. I finally became a Health Coach and it has been the most rewarding thing I have ever done. I am able to help coach others around the world achieve optimal health and live a happier, healthier life just like me. It is the most amazing thing to help other?s struggling in the same boat I was and help them achieve their weight loss goals. With that being said, that is my story and how I achieved optimal health. I am excited to become a part of this group so that I can hear all of your motivational and encouraging advice as well as share mine with you. Thanks for letting me share.
In Health,
Brooke
Hey Everyone, Here's My Story!
10 Common-Sense Weight Loss Tips
If you are looking to lose weight this holiday season, then these 10 common weight loss tips are sure to help you out:1. Eat More Fiber
Fiber - which is plentiful in sprouted-grain breads, the skin of fruits, and oats ? may be the easiest and most effective way to boost weight loss.
Fiber, research shows, may slow the breakdown and absorption of nutrients, which could lead to a much slower release of sugar in your blood.
And this could positively affect your insulin levels.
Insulin, in elevated amounts, may promote weight gain and fat storage, therefore potentially negating your weight loss efforts.
Plus, fiber-rich diets have also been shown to control appetite better by making you feel fuller (for longer too!), which could easily prevent overeating when you eat your next meal.
It is recommended to get at least 25 grams per day of fiber in order to promote greater weight loss!
2. Start Small
You should start by making small changes to your overall lifestyle.
If you don?t exercise now, try adding in a five- or ten-minute walk to your day.
Or change out ONE unhealthy food you enjoy, and replace it with something healthy.
These small changes to your lifestyle may result in slow ? but very gradual ? weight loss!
3. Stay Away From Processed Foods
Food like processed meats, cookies, crackers, and snack treats ? may end up doing nothing but boosting your weight gain.
Most processed foods are full of refined white flours, sugars, fats, and trans-fats, which could only BOOST your weight gain and may pose dangers to your health.
Stick with as much whole food as possible. Foods such as fruits, lean meats, and vegetables are perfect for keeping your weight loss on track.
4. Weigh-in Every Day
Most weight loss gurus say that you should only weigh yourself once a week, in order to prevent frustration and motivation.
However, I am here to tell you, it may not be the best advice.
Weighing in regularly (i.e., every day) may keep you on track, since you will be able to track and see q steady decline (or ups and downs).
Then you will have more knowledge on things you need to change, like eating patterns, in order to lose as much weight as possible.
The downside to this, however, is that you may feel discouraged at first when there are small fluctuations in your weight.
However, once you make the appropriate changes (snacking, portion size, and meal timing) you should see the scale start turning back - or in the right direction.
5. Include Green Tea
What can you say about green tea?
Everything!
Green tea has been shown in research to boost metabolism, therefore helping you to burn more fat throughout the day.
This ancient ? and one of the most widely consumed beverages ? has also been linked to better blood sugar control.
The reason: green tea is full of antioxidants and polyphenols ? like ECGC ? which has been widely researched for their respective stimulators for weight loss.
You should replace sodas, sweetened beverages, or even diet soda for green tea.
This may boost your metabolism and lead to better ? no, GREATER ? weight loss results.
6. Water, Water, Water
Did you know that THIRST is often confused with hunger?
It?s true!
Drinking enough water is a very BASIC tip, but it?s also the most commonly overlooked weight loss secret!
Since your body is mostly made of water, then you would think that you would want to always stay properly hydrated!
Drinking water before a meal may lead to less food intake ? due to fullness ? which will help you eat less.
And, water is a great substitute for high-calorie, sugar-laden sodas and energy drinks.
7. Eat SLOWER
Want an easy trick for the dinner table: eat SLOW!
It has been shown that it takes 20 minutes for your brain to register when there is food in your stomach and when you are full.
By eating slower, you take your time, and allow those signals to reach your brain.
This could lead to satisfaction as opposed to overeating at breakfast, lunch, or dinner!
And - trust me - this will be GREAT for your hips, butt, thighs, and ABS!
8. Substitute Foods
Like I mentioned in number two, try substituting unhealthy foods with healthier ones!
This may reduce your caloric intake, plus give you nutrients such as fiber (skin of apples), vitamins, and minerals that your body needs to boost fat loss.
Plus, healthier foods may be lower in calories and fat, which may be perfect for boosting calorie burn and promoting weight loss.
9. EXERCISE
You already know that exercise may make you healthy and fit.
But in order to use exercise as a way to burn fat, you need to vary your intensity.
Of course, regular cardio and strength training may burn fat and help you get a lean, trim figure, but high-intensity exercise has been shown to boost weight loss and fat burning MORE effectively than other forms of exercise.
Also, the hottest fitness trend for 2013 ? body weight training ? may be another way to boost fat burning while varying your intensity.
So, if you are looking to boost fat burning and get in the BEST shape of life, consider trying interval training mixed with bodyweight training to maximize your body?s fat burning potential.
10. Get More Sleep
Many studies have shown that lack of sleep may be detrimental to your fat loss success.
Lack of sleep may cause you to crave and seek out high-calorie foods ? that, most of the time, go straight to your hips, thighs, and butt.
Plus, sleep deprivation may alter your mood, increase fogginess, poor concentration, and low motivation to exercise or eat at right.
Shoot for at least six to eight hours of sleep to maximize your fat and weight loss results.
Lose More Weight ? Today!
If you are on a quest to lose weight, then these 10 common sense weight loss tips are for YOU!
New and hopeful
Hi everybody,By hamburgvl in forum Weight Loss Diary Replies: 29 Last Post: February 17th, 2009, 07:11 AM By hamburgvl in forum Weight Loss Diary Replies: 0 Last Post: October 29th, 2008, 06:59 AM Replies: 0 Last Post: May 31st, 2008, 11:58 PM By lookingforhelp in forum Weight Loss Diary Replies: 11 Last Post: January 11th, 2007, 08:08 AM By Catesweight in forum Weight Loss Diary Replies: 119 Last Post: December 31st, 2005, 01:16 PM You may not post new threadsYou may not post repliesYou may not post attachmentsYou may not edit your postsForum Rules
my name is Eleonora, but everybody calls me Ele. I'm from Italy, I'm 27 and I'm a teacher. I'm here beacause in the last 5 years I've lost and regained 55 pounds at least three times and now I'm at my heaviest ever. I don't like myself anymore and I'm starting to have problems with everyday activities. I hope this forum will help me stay on track and it will give a good boost to my motivation.
I've read all the rules, taken a good look around and now I'm ready to start my own diary. See you around!Ele
The Thermic Effect of Food
Here's what you need to know about the thermic effect of food and how it can help you lose weight.
Some of the calories in the foods you eat are burned off during the digestion of the food, so the net amount of calories absorbed by your body is actually less than the amount contained in the food. This process is commonly referred to as the thermic effect of food.
You're probably familiar with the term "negative calories." This term refers to certain foods, such as lettuce and asparagus, which have a high thermic effect and a low calorie density. Most of the calories in these foods are burned off just to digest them, so it's almost impossible for these foods to be stored as body fat.
Foods with a high thermic effect will increase your metabolic rate because your body has to work harder to digest, process and utilize the food.
Lean proteins and complex carbohydrates are the two food groups that have a higher thermic effect and will increase your metabolic rate more than any other type of food.
Lean protein foods such as chicken breast, egg whites and white fish have the highest thermic effect at almost 30%. This means that if you eat 100 calories of chicken breast, almost 30 of those calories are burned off just to digest it. Therefore, the net caloric value is only about 70 calories.
Complex carbohydrates such as vegetables, whole grains, brown rice, beans and oatmeal also have a high thermic effect of around 20%.
Fats have the lowest thermic effect, only around 3%. This is one of the reasons why dietary fat is so easily stored as body fat. Simple carbohydrates also have a low thermic effect.
If you consume too much of any food, it will be stored as body fat. But lean protein foods and complex carbohydrates, due to their high thermic effect, are less likely to be converted to body fat than other types of food.
So if you're trying to lose body fat, you should be eating several small, healthy meals or snacks throughout the day that consist primarily of foods with a high thermic effect.
Metabolic Cooking is a great resource that can help you develop an eating plan consisting of high thermic effect foods. It contains over 250 healthy, easy to prepare recipes that are made with ingredients that have a high thermic effect. To learn more about Metabolic Cooking, Click Here.
The Thermic Effect of Food > Weight Loss Articles
The Importance of Drinking Water
You might not be aware of the importance of drinking water, but your health is dependent on your body getting an adequate supply of water.
The human body is anywhere from 55% to 78% water depending on age, gender and amount of body fat, and water is essential to human life. Water forms the basis for all fluids in the body, such as blood and digestive juices, and water is the catalyst in all metabolic functions throughout the body.
Your body is dynamic and always changing, and this is especially true with regard to water in your body. You lose water routinely when your body performs normal functions such as breathing, sweating and eliminating waste. In a typical day, you need to consume a substantial amount of water to replace this routine loss.
Here are the primary health benefits of water:
Water removes toxins and waste products from the body. Water carries nutrients to the cells of the body. Water regulates vitamin and mineral metabolism. Water helps the body metabolize stored fat. Water enhances digestion and helps prevent constipation. Drinking more water can often reduce joint pain and back pain.Water is also the best type of fluid to drink to stay well hydrated because water is processed by the body differently than other types of fluids.
It's commonly said that you should drink eight 8-ounce glasses of water a day to stay healthy, but this is just a general rule. The amount can vary widely from person to person depending on factors such as age, physical condition, activity level and climate. If you drink enough water so you rarely feel thirsty and you produce urine that's clear or light yellow, your water intake is most likely adequate.
You also need to make sure that the water you drink is as clean and healthy as possible. This is why I recommend drinking filtered water instead of tap water or bottled water.
Tap water contains trace amounts of a variety of contaminants such as chlorine, lead and pesticides. Bottled water is often little more than tap water in a bottle. There are no government standards that require bottled water to be any better, purer or safer than tap water.
Using a high quality water filter like the Aqausana faucet water filter is the only way to ensure that the water you drink is clean and healthy. To learn more about the Aqausana faucet water filter, Click Here.
In conclusion, don't underestimate the importance of drinking water. Drinking plenty of good, clean water is one of the best things you can do for your health.
The Importance of Drinking Water > Hydration Articles
Exercise Motivation
Why do many people lack exercise motivation and avoid working out? With all of the health benefits that exercise provides, why would someone continue to lead a sedentary lifestyle?
For many people it's because of the negative thoughts and attitudes they have about exercise.
You might think that you're in total conscious control of your behavior, but it's really your subconscious mind that controls your behavior. If you program your subconscious mind with negative thoughts and attitudes often enough, your subconscious mind will guide your behavior based on these thoughts and attitudes.
If you know you should exercise but you can't seem to get yourself to do it, it's most likely because of the negative thoughts and attitudes about exercise that are in your subconscious mind.
No matter how bad you might feel about your poor fitness level, you'll never exercise on a regular basis until you lose these negative thoughts and attitudes and replace them with positive ones. People who work out on a regular basis have positive thoughts and attitudes about exercise.
If you've constantly struggled with exercise motivation and you're not sure if you'll ever be able to work out on a regular basis, you need to learn about a company called Think Right Now! and its behavior modification programs. Think Right Now! programs are not just information or advice, they actually alter your thoughts, attitudes, beliefs and emotional habits using a simple, proven method.
Think Right Now! has a program called I Love Exercising Now! that repatterns your thoughts and attitudes about yourself, your health, and about exercise. The program targets your subconscious mind and helps you replace negative thoughts and attitudes that cause you to avoid exercise with positive thoughts and attitudes that cause you to look forward to your next workout.
I Love Exercising Now! is a proven program that has helped thousands of people make exercise a regular and enjoyable part of their lives. Click here to learn more about the program
Exercise Motivation > Exercise Articles
Top 3 Myths About Aging
There are a lot of myths about aging. Here are three of the most common myths and the truth behind the fiction.
1. Disease is inevitable as you get older.
While it's true that older people have a higher risk of developing certain diseases, such as cardiovascular disease, high blood pressure, high cholesterol and type 2 diabetes, than younger people, it's not true that the primary cause of these diseases is age. For many older people, the primary cause of disease is an unhealthy diet and a lack of exercise.
It's been proven over and over again by multiple studies that healthy eating and regular exercise help prevent many of the common diseases that plague so many older people. And even if someone already suffers from one of these diseases, healthy eating and regular exercise can help alleviate the disease.
2. Muscle loss and weakness are inevitable as you get older.
Muscle loss and loss of strength are not the normal result of aging, they're primarily the result of a sedentary lifestyle. You have to use your muscles or they will waste away. Once the average sedentary person reaches age 65, they will have lost up to 40% of their muscle mass compared to when they were young adults.
Multiple studies have shown that older people respond very well to strength training and are able to increase lean muscle mass and strength very effectively. Even older people in nursing homes have been able to increase lean muscle mass and strength when put on an appropriate strength training program.
Strength training also helps keep bones strong, and it can sometimes even reverse bone loss. Weight bearing exercises like walking and running also help keep bones strong.
3. Increased body fat is inevitable as you get older.
Just like with muscle loss and loss of strength, increased body fat is not the normal result of getting older, it's primarily the result of a sedentary lifestyle, as well as unhealthy eating.
Many people are able to eat an unhealthy diet when they're younger and not get fat because of how active they are when they're younger. But once they get older and start leading a sedentary lifestyle, the pounds and the body fat start piling on. Regular exercise and healthy eating will keep body fat off at any age, but especially once someone gets older.
In conclusion, don't buy in to these three common myths about aging like so many people mistakenly do. You can be fit and healthy and look and feel good at any age.
Fit Over 40 is a great resource that can help you stay fit and healthy as you get older. It contains plenty of information and advice that can help slow down the aging process. To learn more about Fit Over 40, Click Here.
Top 3 Myths About Aging > Antiaging Articles