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Tips for Staying Motivated to Exercise

Friday, November 22, 2013

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big :

  •  Have an explicit goal

A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

  • Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two. 

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

  • Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

  • Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

  • Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap. 

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.
  • Jennifer Aniston Diet

The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

  • Kate Hudson Diet

The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

  • Oprah Winfrey Diet

As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

  • Gwyneth Paltrow Diet

A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

  • Madonna Diet

The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

  • Claudia Schiffer Diet

The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

  • Christie Brinkley Diet

Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

The Healthiest Foods You Can Get

The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.


  • Apricots
Apricots contain Beta-carotene which helps to  prevent radical damage and also helps to protect the eyes.  A single apricot contains 17 calories,  0 fat, and one gram of fiber.  You can eat them dried or soft.

  • Mango
A medium sized mango packs 57 MG of vitamin C,  which is nearly your entire daily dose.  This antioxidant will help prevent arthritis and also boost your immune system.

  • Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose.  Half a melon contains 853 MG of potassium, which is nearly  twice as much as a banana, which helps to lower blood pressure.  Half a melon contains 97 calories,  1 gram of fat, and 2 grams of fiber.

  • Tomato
A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily.  A tomaton contains 26 calories, 0 fat, and only 1 gram of fiber.


  • Onions
An onion can help to protect against cancer.  A  cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

  • Broccoli
Broccoli can help protect against breast cancer,  and it also contains a lot of vitamin C and beta- carotene.  One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

  • Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people.  One cup contains  7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

  • Peanuts
 Peanuts and other nuts can lower your risk of heart disease by 20 percent.  One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

  • Pinto beans
A half cut of pinto beans offers more than 25  percent of your daily folate requirement, which  protects you against heart disease.  Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

  • Skim milk
Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies.  You also get calcium and vitamin D as well.  One cup contains 86 calories, o fat, and 0 fiber.


  • Salmon
All cold water fish such as salmon, mackerel, and  tuna are excellent sources of omega 3 fatty acids,  which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

  • Crab
Crab is a great source of vitamin B12 and immunity boosting zinc.  A 3 ounce serving of crab offers  84 calories, 1 gram of fat, and 0 fiber.

Eating Healthy During Pregnancy

Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby. This way, you'll only need to make a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone. Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. Other women have trouble getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your most important factors during first trimester.
  • Calories

When you are pregnant, you need to consume around 300 calories more than usual every day. The best way to go about doing this is listening to your body when you are hungry. You should try to eat as many foods as possible from the bottom of the food pyramid.

If you gain weight too slow, try eating small meals and slightly increase the fat in your diet. You should always eat when you are hungry, as you are now eating for 2 instead of one.
  • Calcium

By the second trimester, you'll need around 1,500 milligrams of calcium each day for your bones and your baby', which is more than a quart of milk. Calcium is something that's missing from many diets. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.
  • Fiber

Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in  whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy.
  • Protein

Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.

  • Iron

A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron  include dark leafy green vegetables and meats. Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.
  • Vitamins

Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor. Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together - just ask your doctor to make sure.

Weight loss program for children

Thursday, November 21, 2013

Obesity today is not only a concern in adults. The problem has become endemic in children too. The fast lifestyle has left little time for parents to spend quality time with their children.

 As a result, children are engaged in an unhealthy lifestyle with poor eating habits, leading to obesity. Add to that, the indulgence in video games causes the lack of physical activity and you have a grave and serious problem to deal with. Childhood obesity should be corrected as soon as possible is ignorance can lead to other problems, such as diabetes, heart disease, stroke and arthritis. Therefore, it becomes important to the parents to change the way of life of their children, instill good eating habits and involve them in physical activity as much as possible.

How to help children lose weight?


It is highly significant to motivate your child to lose weight, as he / she may be difficult to resist the cravings start. A lot of pressure and positive energy is needed for children. A great way to encourage children to lose weight would be to enroll in the program of weight loss as well. With parents as role models, the child will automatically motivated and encouraged to adopt a healthy diet.

 Encourage exercise

Instead of making your child a couch potato, get him / her to participate in any type of aerobic activity to help lose those extra pounds. Walking, jogging, cycling, swimming cycling, rollerblading and are great ways to burn calories and have fun.

Encourage your child to be active all day with other production methods, such as using the stairs instead of the elevator or walk up to the house of a friend or grocery store instead of driving , sports outdoor instead of indoor games and so on. You can have activities that the whole family is involved, such as family walks, hikes and picnics.

Choose healthy and nutritious food

Inculcate the habit of eating three small meals and two small snacks so that your child is not on an empty stomach for long periods.

Include lots of fruits, vegetables and water in the diet of your child. Opt for low-fat foods such as skim milk and low fat yogurt or cheese. Prefer low-fat snacks like popcorn or pretzels instead of potato chips, cakes and biscuits.

Change the eating habits of the family

Encourage your child to eat only when hungry or thirsty, serve family meals in the kitchen or dining room to stay away from distractions such as watching television or playing computer games. If your child eats while watching TV , it will not be aware of the amount of food they eat and will eventually end up overeating.

Follow your pediatrician

Take your child to the doctor regularly after every two weeks and have a weight control and blood . Avoid weight control at home on a daily basis that minor fluctuations can land your child under stress. If the results are as you want, and then reward your child by giving him gifts . This would act as a positive reinforcement and help your child to lose more weight. You can get a new bike or a t-shirt or even the latest novel by his favorite author , but not food stamps .

Be supportive

To help your child lose weight , it is essential for the whole family to change their way of eating. Avoid junk food at home. Junk food at home will make your greedy child. Support your child and provide a lot of encouragement for effective changes in weight loss and in no time you would be surprised to have a good and healthy child.

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