Diet VS Exercise - Which One Is More Effective For Losing Weight
By Brian Darrow

Just how important is eating right for weight loss compared to exercising for weight loss? Before we let these two weight loss heavyweights (no pun intended, ok maybe a little) go head to head let me start by saying that both have a key role in your goals for weight loss.

Round 1. Aerobic exercise does have the ability to burn an abundance of calories at the time the exercise session is taking place. A good thirty to forty minute aerobic activity can usually burn between 300-400 calories. Aerobics are definitely effective in obtaining a healthier heart. Getting your heart rate up and sustaining it for an extended amount of time is essential for your overall fitness level. Although cardio vascular health is very important and is an added bonus for trying to loose weight with aerobics, we are only looking for overall effectiveness at getting those extra pounds off.

Round 2. Resistance training or weight lifting is another form of exercise that is very popular especially in men. However more and more women are finding out that adding a couple of pounds of muscle can transform their bodies drastically. Weight training has a vital role in a couple areas of weight loss. First weight training performed with little or no rest between sets (commonly called circuit training) has the benefit of building muscle and getting the heart rate up just as with aerobics. Building muscle is essential when trying to transform the shape of your body. Also with every pound of muscle added, your body will burn 50 more calories a day, even on days that you do not work out. In my opinion there is no comparison between weight training and aerobics in terms of transforming the way you look and shedding some pounds, but let’s not close the book on this battle just yet…

Round 3. A balanced diet is crucial for someone interested in weight loss. Obesity has reached epidemic proportions across America and the main reason is our diet. We live in the fast food age and without changing our eating habits there is little or no hope for us as far as loosing weight. I am sure that we all know someone that goes to the gym constantly or someone that stays very active and is still overweight. Their body just never really sees the physical benefit of all that exercise, why? Because they are not watching what they eat. Eating a balanced low fat diet means eating plenty of fruits and vegetables, especially the dark colored vegetables as these are loaded with nutrients and antioxidants. Eat only lean cuts of meat, so you are going to have to opt for the baked fish instead bbq ribs. You can workout regularly with aerobics or weight lifting and without changing your eating habits your weight loss will be very lack luster as compared to someone that only changes their eating habits.

Knockout. It is pretty clear that if you want your short term and long term weight loss goals to be met that you are going to have to eat less fat, sugars and simple carbohydrates and eat more in terms of a well rounded balanced diet including lean meats with plenty of fruits and vegetables. Weight loss is 75% diet and 25% exercise, so even though exercise can assist in your weight loss and is very important as far as overall health, it cannot make up for continuous bad eating habits.

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Tags: weight loss, weight loss tips, fitness, nutrition

Well hi everyone,

I am kind of sad today. Well this Sunday I weighed in at 163 which is awesome, but later that day I went out to eat and that one treat has my scale MAD!!! I got on the scale the next day and is showed 165. I am so mad!!! Now I got my game plan together to get back on track for these past few days and guess what??? My scale has not showed any movement yet!! So I am feeling a little defeated because I was working hard to get the scale to move in the right direction and to have 1 little treat for dinner causes a set back, which just sucks!! I am sorry to whin….. I am just having a pity party right now. I am not kidding I just had a bowl of ice cream and a NS granola bar too. Dh and told me to get a hold of myself and refocus right after I finished up my pity party dessert.
Tomorrow is supposed to be my day off from exercise and I really need it because my body is starting to feel very fatigue from exercising 5 days straight. But on the other hand I feel bad to take a day off due to the damage I caused to my scale. But a girl has got to rest too before i cause injury to myself too. So, with that in mind I will take that day off to get my body a time to rest and I will be back on Friday to work this excess weight OFF!! I want to see 160 NOW!! I also guess I need to learn a little patience with myself too. Are any of you going through this too? What do you do to get yourself back on track again? I would love to know. Sometimes it helps to hear how others deal with their road blocks and frustrations too.

At any rate I found this wonderful quote at work and I thought to share it with you all too just incase you all are going through the same issues I am.

Enjoy

Natasha

You will never solve your problems by getting other people to change. the was to move beyond whatever is holding you back is to make positive changes within yourself.

The problem is not the particular situation you are in. the problem is the wasy you interpret and relate to that situation.

the problem is not the way you are treated by others. the problem is the way you allow the actions of others affect you.

the problem is not what has happened in the past. the problem is that you’re letting it continue to hold you back.

Take complete responsibility for a problem and suddenly you are ninety percent of the distance toward solving it. For when you truly take responsibility you gain real and powerful control.

Fully accept that it is up to you to get where you choose to go and you’ll find everything necessary to make it so.

-Unknown Author

Tags: weight loss tips, weight loss, motivation, inspiration

 I can’t believe it has been over 1 year that I have been maintaining my weight!! Sunday I weighed myself and I weighed 163lbs. That within 3 pounds of my goal weight of 160pounds!! I am almost back and I can’t wait to be. You guys don’t know how gateful I am to have given Nutrisystem a try and look at me know!! I am almost considering going back on the program to lose an additionial 10-15 pounds, so that I can look AWESOME in my summer swimsuits and bikinis. But I am first going to see if I can get there all by myself by early August and if I do it on my own I will be so proud of myself because I have never accomplished a goal like that ever! If not I can go back to Nutrisystem with confidence of obtaining my new goal weight of 145-150lbs. You guys may say, but you look great already, but I see what under my shirt and I still see jugglie stuff around my waist. Any mother’s out there would know what I mean?? If that doesn’t do it tummy tuck here I come. lol. (I am too chicken for that though.) But if you are looking to change your life I TOTALLY RECCOMEND Nutrisystem!! It works and I proved it did.

Tags: weight loss tips, weight loss success

 ”Those who achive are those who give. The greatest leaders who are most devoted to service.

Every encounter, every challenge, every relationship, every situation is an opportunity to give of yourself. Each day brings with it new ways to create value for the people around you.

Think of the individuals you most sincerely admire. You’ll see that they all make it a habit to give of themselves to life. It is not always easy to give of yourself. It takes discipline, commitment, creativity, humility, preparation, effort and resilience.

What brings is true fullfillment. Give you best to each moment, and you will fill the world with rich meaning. Do the work make the commitment and discover all the good and valuable things you have to give. Make a gift of who you are and be amazed at what you become.”

-Author Unknown

Tags: weight loss, weight loss tips, motivation, inspiration

Take A Produce Stand
7 tricks to getting more fruit & vegetables into your diet

These days, it’s tough to get through a magazine or watch a TV news program without seeing something about the importance of a healthy diet—one complete with plenty of fruits and vegetables. Study after study is making the link between diets high in fruits and vegetables, and lower incidences of many ailments, and even the recent nutritional guidelines set forth by the U.S. Department of Agriculture recommend, on average, two cups of fruit and 2½ cups of vegetables per day for those on an average 2000-calorie diet.

It seems there’s an unending stream of reasons to get more greens—and oranges, and yellows, and reds—into our diet. But sometimes, all the research in the world still isn’t enough to get the broccoli onto our plates. Lack of familiarity with the differing varieties, tastes, and preparation methods for produce can turn us away. If we haven’t tasted it before, or aren’t quite sure how to cook it, it just doesn’t make it into our grocery cart. Or, even if it does, we still fall into a rut of eating the same one or two items that we’re familiar with. But there’s so much more just waiting to be had!

When it comes to your choices in the produce aisle, think about mixing it up a little. Expand your options and uncover some new things to eat. With a little know-how, and some gumption to ask around, your menu can become as colorful as the local farmer’s market.

Try some of these ideas for “produce”-ing a well-rounded diet:

1. Take your time in the produce aisle.
Next time you’re at the grocery store, instead of whizzing through the produce aisle grabbing one bag of baby carrots, stop for a few minutes and look around. Head toward those leafy things you’ve never noticed before, or stop in front of the organic herb section. Nowadays even the smallest stores have a variety of offerings, complete with point-of-purchase nutrition labels and sometimes even recipe or cooking instructions nearby. Look for these things. And if you don’t see them, ask for the produce manager. She’s familiar with her stock and can offer a whole host of suggestions, from flavor and taste recommendations, to cooking and prep ideas. Also, don’t be afraid to ask for a sample. Many stores willingly offer samples and will even cut up a piece for you to taste on the spot—you just have to ask.

2. Go to the organic or health food grocery store in town.
You’ve probably passed by it at one time or another—that health food grocery store in the strip mall by your house. Some Saturday morning, why not stop by? You may be amazed not only at the foods you’ll find, but also by the ideas and information you can gather there. Again, poke around and don’t be afraid to ask questions. At these stores, you may even find a class going on, or a list of ones for which you can sign up, to teach you everything from how to grow fruit and vegetables, to unique ways to cook and serve them up.

A Variety of Vitamins When it comes to fruit and vegetables, all varieties are not created equal. Some have a good amount of Vitamin A; others boost your Vitamin C levels; still others are a great source of fiber. So when you’re choosing produce to complete your meal plan, it’s important to get a wide variety. Check the chart below and think about whether you’re getting a good balance in your diet.

3. Head to your local bookstore.
If grocery stores aren’t your resource of choice, why not head to the local bookstore or library and do a little research on not-so-common fruit and vegetables? Or log on to the web and hunt down some great cookbooks or fruit and veggie guidebooks— there are plenty to choose from. Hone up on those items you see in the produce aisle but don’t recognize, and learn just how to prepare them for your family. Consider it a treasure hunt of sorts…as you uncover more about produce, you may just discover one of your all-time treasured and favorite foods.

4. Try new things when dining out.
Why not order something different, like a vegetarian dish, the next time you’re out? Go for that food on the menu that has ingredients and vegetables you just can’t pronounce, and see how the best chefs serve it up. It may seem like a risk, but remember, nothing ventured, nothing gained!

5. Check out the local farmer’s market.
When it comes to fruits and vegetables, fresh is best, so nothing beats your local farmer’s market or local farm or apple orchard. Whether it’s summertime tomatoes and strawberries, or squash and apples in the fall, the local Saturday morning farmer’s market has great things. Buying what’s in season throughout the year will also assure that your diet gets great variety, month after month.

6. Try fresh, frozen, and even canned.
Although fresh is best, sometimes fresh isn’t, well, really “fresh.” At some grocery chains, the “fresh” produce has often been picked weeks ago, and been on the road or sitting in distribution centers many days before you see it. Sometimes, if you can’t find locally grown produce in your stores, frozen and canned options are good alternatives. Contrary to popular belief, many canned options contain equal nutritional value as their fresh counterparts, and sometimes canning even makes the product’s nutrients easier to absorb. You just need to read the label carefully and watch the sodium content of canned items. Also, consider not rinsing or draining their liquid—the brine can contain many valuable vitamins and minerals and should be used in recipes and for serving. Frozen vegetables are also a great choice, and come in very handy in the kitchen. Ready to use at any time, frozen produce is usually processed within hours of harvest, locking in key nutrients until you’re ready to unlock them.

7. Mix it up.
Variety doesn’t just apply to what you buy; it’s also important when it comes to preparing your fruits and veggies. Get creative. There’s really not much you can do to harm produce, besides maybe overcooking it a little, and even then, it’s still edible. Combine, marinate, slice, dice and chop to come up with your own unique ways to serve it up. Grill, broil, microwave, or steam and see what you can create. Slice up some eggplant and throw it on the grill; stir-fry a frozen bag of oriental vegetables in three minutes flat; finely chop some sprouts or parsley and add it to your favorite NS dinner entrée—the possibilities are endless.

The key to getting your fruit and vegetable servings in really lies in being open to trying new things, and resolute about shopping and keeping fresh produce on hand at home. So take a stand today—a fruit and vegetable one—and commit to giving your body exactly what it deserves (and may actually come to love) all year round.

Source: http://www.mypyramid.gov/

Tags: weight loss, weight loss tips, weight loss programs, healthy living, healthy eating

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