9 Economical Ways to Lose Weight

If you’ve resolved to lose weight or get healthier this year, you’re not alone. According to a 2013 Outlook Survey organized by TD Ameritrade, 42% of Americans made health-related resolutions this year.

If you’re asking yourself how you’re going to lose weight and still maintain your budget, our budget experts say if you’re careful, eating a healthy diet is no more expensive than picking up that value lunch at your local fast food joint.

Here are 9 of their tips for losing weight while still maintaining a fat wallet:

1. Make monthly resolutions
When a resolution is fresh in our minds, we tend to approach it with more vigor and commitment. So instead of thinking about the whole year, break it down by month and shake up your routine with creative ideas to keep you inspired ! For example, if your goal is saving money while losing weight, resolve to get into a habit of clipping coupons in January. In February, resolve to brown bag your lunch instead of eating out. Keep making those resolutions to form new habits throughout the year.

2. Ditch the gym.
You don’t need a pricey gym club membership or a personal trainer to get healthy, says Dan Giuglianotti, a physician and certified health fitness specialist at the American College of Sports Medicine. Try to get 30 minutes of moderate-intensity exercise at least five days per week while watching what you eat and your clothes will start fitting better. Use a cheaper portable equipment like FitBit to track your exercise activities and keep them in check.

Christmas Season Weight Loss Tips

Christmas, or the "silly season" as it is affectionately called, is a particularly perilous time for those of us who want to lose weight. In this article we provide our top ten weight loss tips for the holiday season so that many of us can maintain our weight loss momentum, maintain our weight in an acceptable zone for the holiday period, or at least minimize the 'weight gain damage' so that come January 1, we'll have a few less kilos of weight loss attached to our New Year's resolution.

Tip 1. Keeping our alcohol consumption in check.

Alcohol is high in kilojoules/calories. In fact 1g of alcohol contains around 28 kilojoules or 7 calories. In addition, all of these calories are known as "empty" calories because they provide no real nutritional value to our body. One of the reasons many of us put on weight during the Christmas season is because our alcohol consumption 'goes through the roof' during this time.

Drinking at office parties, get-togethers with friends, Christmas Eve, Christmas dinner and of course the big one, New Years Eve are all part of the festive season and at most, if not at all of these occasions, alcohol consumption is part of the social mix.

But we don't have to be a party-pooper if we're watching our weight. We just need a strategy to cope with the situations we know we'll find ourselves in.

For example we can try:

-Alternating alcoholic drinks with low calorie non-alcoholic drinks or water.

-Using or asking for low calorie/diet mixers with our spirits.

-Making wine Spritzers using mineral or soda water and our favourite wine.

-Substitute pre-prepared "alcoholic soft-drinks" with a shot of our favourite spirit and a low calorie mixer.

-Making allowances for alcohol in our daily diets (kilojoule/calorie quota) - without skipping meals to compensate, which is not a good idea.

-Remembering that moderation is the key.

Tip 2. Ask for sporty presents for Christmas.
If our partner, family and friends don't know what to buy us for Christmas, perhaps we should suggest that we would like something sporty or that involves physical activity of some kind.
For example, why not hint that we would love to receive:
 

-A new pair of walking or jogging shoes.
-Some new workout wear, like t-shirts, shorts, or a new tracksuit.
-A new bicycle or tennis racquet.
-Some exercise videos or a Swiss Ball.
-A six month gym membership or membership to the local golf club.
-A dozen sessions with a personal trainer.
-Some rollerblades.
-A set of dumbells for working out at home.


Tip 3. Allowing ourselves some indulgence days.

Christmas and holidays are meant to be enjoyed; a happy time to spend with close friends and family.Part of that enjoyment comes from eating and drinking our favourite foods and drinks and it would be a real shame to deny ourselves some of these simple pleasures.Having said that, balance is the key to really enjoying the festive season and this includes balancing out our meals each day and balancing our 'good' and 'bad' days each week.Having one indulgent day per week is usually OK, even if we are trying to lose weight.

So if we think that the whole of December is the most dangerous time for us, we can allocate 4 days within that month where we can let our 'hair down' a little and enjoy the good stuff.If we were to allocate, for example, Christmas day and New Years Eve as two of those days, we still have two others to allocate to enjoying an office party or get-together with friends and we'll still be right on track.

Tip 4. Don't let our exercise routine slip.

The end of year holiday season may be a time of catching up with old friends and family mixed with a little overindulgence, but it shouldn't be a time when we have to give up completely on our regular exercise routine.

Sure, we'll all be very busy during December shopping for presents, cards and festive foods, making plans for BBQ's, Christmas lunch and dinner and New Years Eve, and catching up with people during the week and on weekends, but these things needn't interfere with our healthy habits, like exercising.

If we exercise in the mornings, there aren't any good excuses not to continue to do so before the rigours of these hectic days begin (other than a hangover and lack of sleep from partying the night before!).

If we like exercising throughout the day or in the evenings, and there are now some festive activities competing for the same timeslot, perhaps we can make allowances for this by changing when we exercise and perhaps how we exercise - like exercising in the mornings and increasing the intensity so we can burn the same amount of energy during a shorter workout - just until all the festivities are over.

Tips When Dining Out

Do you consistantly starve yourself until you get to the restaurant, and then order everything on the menu to fill the hunger gap? If you are serious about watching your weight there are things you can do to be a more ‘informed diner’ so you make the right decisions on what food to eat when you dine out.

Fitness expert Bob Green (yes, the same Bob Green from the Oprah show) gives us a few tips on what to consider at different types of restaurants.

Italian Restaurants
-Skip the bread basket. At the very least, don’t have it sitting in front of you for the whole meal.
-Split the pasta dishes. Portions are normally large enough for two.
-Choose soup for a meal, like Minestrone.
-Avoid anything called ‘parmagiana’ as it is usually fried and layered with cheese.

Chinese Restaurants
-Watch the oil and avoid anything deep-fried.
-Remember most of the calories are hidden in the sauces.

Boost Your Memory With Caffeine

There have been a lot of negative reviews of the consequences of consuming coffee, tea or eating chocolate because of the amount of caffeine that these substances contain. There might be a silver lining to the caffeine cloud though and that's how caffeine can play an important role in boosting your memory.

Often we experience short term memory problems. At times it can be whether we turned off the water after we brushed our teeth or if we locked the door before we went to bed. These things can nag at our minds enough that we turn our car around to make certain that we won't be faced with a flood because of running water or we jump out of bed only to find that we did indeed lock the door.

Life is busy and it's easy to forget some of the smaller things that we take for granted. Our minds might have trouble focusing because of a conflict at work or stress at home. This isn't an uncommon occurrence and it happens everyday to people of every age. Losing track of tiny details is common but certainly not something that we need to live with. There are steps that we can take to improve our memory enough that we never have to deal with having our minds filled with those nagging thoughts again.

Nutritional Goodies Of Apricots

Apricots are somewhat lesser known in society, but pack a super nutritional punch.

Alexander the Great fell in love with this surprisingly sweet fruit in Asia, where he found them growing wild. When he returned to Europe from his military expeditions, he brought some with him.

The ancient Romans gave the apricot its name - from the Latin word for "precocious" - because the apricot is the first fruit of the season to ripen. The name stuck, and the apricot spread all over, from Europe, to America, and all the way to Australia.

The apricot is a fantastic fruit - loaded with beta carotene, iron, fiber, vitamin C, and several B vitamins. If you dry an apricot, its nutrients get more concentrated, making dried apricots a great snack.

Whether fresh or dried, eating apricots will help you fight the effects of aging, protect your eyesight, ward off cancer, and prevent heart disease.

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The Seven-Minute Workout

Get fit in just seven minutes with this exclusive workout from Dr. Oz and trainer Joel Harper.

Are Your Relationships Making You Fat?

Are you constantly surrounded by temptation? Can’t say no to those fattening lunch dates, or those home-baked pies from your mother-in-law or to the huge box of chocolates from your partner? The diet is hard enough without high-calorie foods being pushed in your direction.

How can you stick to your resolve?

WebMD experts offer five simple strategies to help you stick to a healthy eating plan (even when you're surrounded by non-dieting friends and loved ones).

1. Make a Statement. It’s up to the dieter to make his or her feelings known. Directly ask your loved ones not to give you food as gifts or eat in front of you. No matter how strong you are, you can't stare fattening foods in the face every day without your willpower breaking down.

2. Keep Temptation Out of Sight. Even if your loved ones agree to eat their fattening goodies when you're not around, ask them to keep it in a cabinet where you don't normally go for your diet foods - you'll be less tempted to eat it.

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Be Healthier With Veggies

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables. In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.

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How To Become A Morning Exerciser

Exercising in the morning will jump-start your metabolism and keep you feeling energised all day!

Statistically, people who exercise in the morning are more likely to stick with their routine. Morning exercisers also burn more kilojoules, eat less junk, and feel more energised throughout the day.  And these are just some of the benefits of working out in the morning!

1. Slowly Start Moving Up Your Bedtime
Working out in the morning is counterproductive if you’re not getting enough sleep (numerous studies have linked a lack of sleep to everything from weight gain to an increased diabetes risk, not to mention low energy and fatigue), and trying to wake up early if you aren’t fully rested is even more difficult. Your strategy: First, decide what time you’ll need to start waking up to make your workout happen, and then calculate what your new ideal bedtime should be (most experts recommend 7-8 hours of sleep each night for best health and weight-loss results). If you usually hit the sack at midnight, don’t expect to start falling asleep at 9 p.m. right away. Start going to bed 15 minutes earlier each night until you gradually reach your ideal bedtime (and remember, the hours you spend in bed are not the same as hours spent sleeping, so be sure to allow yourself some time to unwind and fall asleep too). In the meantime, you can still fit in a morning workout! Use this “sleep transition” period to focus on shorter, targeted workouts.

8 Simple Steps To Eating The Mediterranean Way

1. Eat lots of vegetables. From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Med Diet.

2. Change the way you think about meat. If you eat meat, have smaller amounts – small strips of sirloin in a vegetable sauté, or a dish of pasta garnished with diced prosciutto.

3. Always eat breakfast. Start your day with fiber-rich foods such as fruit and whole grains to keep you pleasantly full for hours. Layer granola, yogurt, and fruit, or mash half an avocado with a fork and spread it on a slice of whole grain toast.

4. Eat seafood twice a week. Fish such as tuna, herring, salmon, and sardines are rich in omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

5. Cook a vegetarian meal one night a week. Build meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. Down the road, try two nights per week.

6. Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.

7. Enjoy some dairy products. Eat Greek or plain yogurt, and try small amounts of a variety of cheeses.

8. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.




Reference : Oldways

Switch On Your Fat-Loss Hormones

Struggling to lose weight? Learn how you can optimise your body’s natural weight-loss weapons.

1) Ghrelin: Ghrelin is your hunger gremlin. It is produced in your stomach and, like many fat-loss hormones, works with your brain to signal that you are hungry. Reducing kilojoules, in an effort to lose weight, causes an increase in ghrelin. Even after 12 months of a reduced-kilojoule diet, research shows that ghrelin levels stay elevated. In other words, your body never adapts to eating less and constantly sends the “I’m hungry” signal, which is why maintaining weight loss is often harder than losing it in the first place.

What to do: Intense exercise decreases ghrelin levels, making it a key component to fat loss and weight maintenance.

2) Leptin: Leptin is a type of hormone called an adipokine that is released exclusively from fat cells. Leptin interacts with your brain to get your body to eat less and burn more kilojoules. The more body fat you have, the more leptin your fat cells will release. However, too much body fat leads to too much leptin being released—a condition called leptin resistance. When this occurs, your brain becomes numb to leptin’s signal.

What to do: To maximise leptin sensitivity, get adequate sleep and pack your diet full of antioxidant-rich berries and green and red vegetables. Losing weight also enhances leptin sensitivity and gives you some momentum, as the more weight you lose, the more effective leptin will become in your body.

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10 Awesome Weight Loss Tips For Busy Women

1. Have an eat out strategy

Eating out is one of the main reasons many career women say they’re carrying extra kilos, but if you make healthier choices, frequent business lunches need not derail your weight loss efforts. In her diet book The Wall Street Diet (Hyperion), nutritionist Heather Bauer says you need to determine a dining out strategy before you hit the restaurant.

• Decide in advance: Will you have a cocktail, a piece of bread from the bread basket, or a light dessert such as sorbets?
• Check out the restaurant’s menu ahead of time (most are available online) and pick a simple dish, such as a lean steak, grilled salmon, or a chicken salad.
• Ask for any sauces and dressings to be served on the side, and always opt for vegetables or a baked potato instead of chips.
• Business lunches can be distracting because you’re focusing on the conversation, not on how much you’re eating, so remember that restaurant portions are generally much larger than what you actually need. Don’t feel pressure to finish your meal; eating more than you need is just as wasteful as leaving some left over.
• Another useful tip is to order fiddly food, such as prawns or mussels. Having to pick them out of their shells will slow down your eating, and research shows the slower you eat, the less you’ll consume.
• Eating with chopsticks may do the trick too, so sushi or Asian dishes are a good bet (but opt for veggie stir fries rather than creamy coconut milk curries).

4 Ways to Stop Stress Fast

Is stress affecting your body? The answer to this question is a big “YES! The number-one complaint that I am hearing these days is: “I am under so much stress and it is causing me to overeat. I am storing fat around my midsection; what can I do to de-stress myself so that my body doesn’t suffer?”
First, we all need to get in touch with our bodies so that we can recognize what it feels like to be relaxed and how it feels when we are stressed.
 The first thing I like to ask a person is are your shoulders (trapezoids) up by your ears? When we are stressed, our shoulders rise up to ear level; it causes your shoulders to slump over, and allows gravity to take over and continue to pull our bodies toward the ground. This ages our bodies more than you can imagine. Bad posture makes us look much older than we really are, and it can cause headaches among other things.

If we can all learn to relax, we will solve our eating/stress problems at the core level where they need to be addressed. If work or life is making you so stressed that you can’t seem to relax, there are solutions out there for you that can help you feel better right away so that you can navigate your way through what needs to be done.

4 Ways to Stop Stress Fast

Stress check. Not sure how stressed you are? Perform a posture check to see if your shoulders are visiting your ears or if your breathing has become shallow and quick. Try taking a deep breath and tell your shoulders to “wilt” or “relax”. They will relax just by the power of suggestion and your breathing should slow down. If you are very tense, this may take multiple breathes. If you are super tense, this may take time, so be patient and don’t give up. It is well worth the trouble, and you will not only feel better, you will look fitter too.

Food That Flush Fat from Your Body

Did you know that certain foods can actually work to naturally fight body fat? Learn how to really make your diet work for you.

You don’t always have to subtract foods from your diet to achieve results. In fact, by adding these foods to your meals, you’ll help your body blast fat so you can shed stubborn pounds.

Chia Seeds
Chia seeds are super high in soluble fiber which, in addition to filling you up, has cholesterol-lowering properties and prevents the absorption of fat.  For a hydrating metabolism-boosting beverage, try a chia seed cocktail. Add chia seeds, a slice of lemon and a dash of agave to distilled water.

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