Markwald, R. R., Melanson, E. L., Smith, M. R., Higgins, J., Perreault, L., Eckel, R. H., & Wright, Jr., K. P. (2013, April 2). Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences of the United States of America, 110(14), 5695–5700. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619301/
Erika at A Black Girl's Guide to Weight Loss describes herself as a young woman who has fought problems with weight loss for years, piling on weight at a rate of 20 pounds per year until she decided to slow down, assess what was happening and why it was happening so fast. A Black Girl's Guide to Weight Loss serves as a community where women can support one another and the ways they live healthfully and happily.
The ACSM recommends that adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week). One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise. Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
Dinner: Dinners are all over the place. If you missed my blog post from a few weeks ago, I made a Recipes for Success post which included a lot of the meals I've been cooking recently. You can read the post for actual recipes, but basically my favorite thing to make is "bowls." I like having quinoa or brown rice with veggies, greens, and protein. You also don't need to be a cook to throw everything in a bowl. I just tried to make a lot of "lighter" means with protein and fresh foods.
You can’t skimp on sleep. Losing weight for good calls for a total lifestyle change -- and that includes getting more Zs. Missing the recommended seven to nine hours of shut-eye has been linked repeatedly with increased obesity rates. “When you don’t sleep enough, it certainly affects your brain,” explained Dr. Arad. “What we’ve learned is that people who don’t sleep well are making poor choices — eating more unhealthy diets, and they are obviously more fatigued, so they become less physically active.” In fact, people who sleep six hours or fewer per night on average consume about 300 extra calories the following day.
The internal and external obliques, which I like to call "nature's girdle," are located at the sides of the rectus abdominis. They are the muscles you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you've had back problems.
Start a Journal -- Writing down everything that you eat, in addition to your feelings surrounding eating or choosing not to eat something you know is bad for you is a good way to channel your frustrations. Just keep a small notebook and pen in your purse so you can write any time you're tempted to reach for a donut instead of a more healthy choice.
After losing 40 pounds, certified personal trainer Gina Harney was on the hunt for guides on weight maintenance. But at the time, her options were limited. So she started The Fitnessista, which is focused on fitness advice and healthy recipes that only sound indulgent (think: pecan pie oatmeal, pumpkin pie protein smoothie bowl, and chocolate protein donuts).
Weight loss for women means making use of down time between activities and work to exercise. Do squats while you fold towels, or do some push ups while you wait for water to boil. Schedule time to get exercise at least three times a week. Write it in your calendar, or put it into your iPhone. Make it fun by exercising with a friend regularly. You might also download an audio book to your iPod and listen to a chapter while exercise.
The winter came and several work outs happened at Truman's Rec Center. I also committed to my first half marathon in April, so the start of the new year brought many morning runs. I kept experimenting with meals and trying new ways to cook foods I loved. Some weeks were great, and others were not. I kept my head up and reminded myself the hard work was worth it. It was worth it to take care of my body, to take care of my heart, and to take care of my mind.
At first glance roller derby girl, Punk Rope instructor, and personal trainer Mary of Fit This, Girl! doesn't look like she's ever had to worry about her weight. But six years ago she was 30 pounds heavier and stuck in a corporate 8-5 job. Weight Watchers helped her ditch the extra pounds, and she's since left cube-land to pursue her fitness passion by helping others find theirs. Check out her before-and-after story that arcs from age 3 to present.
Not to mention a cycle class can burn up to 500 calories per session at a rate of seven to thirteen calories per minute! This is much more effective than either running or riding a bicycle out in town, where stopping for traffic is a necessity. In a cycle class, there are breaks where the bike’s tension is less, but there is no down time. It is continuous exercise from start to finish. Without distractions, people experience uninterrupted exercise from the moment a session begins until it concludes with a warm down.
This health and fitness instructor might definitely the one that will make you change your mind and your overall lifestyle for better! Her name is Alice Williams, and she is the creator of this blog. The main reason why she created this blog was that she traveled so much, she had to make a point and prove to everyone that it is possible to be a full time student, a full time employee, or even both, and still have time to lead a healthy and happy lifestyle. Also, she had always traveled or lived to places where the physical appearance is appreciated most of all, so this made her turn her focus to fitness, even from an early adulthood. Another reason is her being a bit chubby when she was little, and finally, the last reason is that she believes of a general life improvement by improving the way you eat and how you exercise. So, she is open to all sorts of kitchen meals, whether they have meat or are vegan or are gluten free, and so is showing her interest in exercising. Check her blog out!
An effective and efficient way to burn calories while improving cardiac health is indoor cycling or as some call it, spinning. This is not just a few minutes on a stationary bicycle in front of the television in the basement….those days are over! Stationary bikes have always had a poor reputation as a way to exercise because, in the home setting, they are either a place to hang clothes or a place to placidly ply the pedals while reading a magazine or watching a sitcom rerun. Spinning is different. It is an energized group activity that pushes people to the limits of their endurance, exercising both muscles and the heart.
About: Rachael’s got a unique combination of expertise. She’s an avid fitness lover, a health fanatic and a registered nurse. She also has to combat strange work hours to keep up her active lifestyle and exercise regimen, which is exactly why we picked her. When you’re among those who are trying to lose weight but have a hectic schedule, Rachael’s the blogger to turn to for advice. She knows how to fight obstacles like sleep deprivation, food cravings, boredom hunger and (of course) being “too busy” to get healthy.
Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.
Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.