Healthy Weight Loss

Stuck Indoors? Great Ways to Have a Productive Workout Anyway For Food Addicts

Stuck Indoors? Great Ways to Have a Productive Workout Anyway For Food Addicts

3 Old man winter is up to his old tricks again and throwing everything he’s got at you to keep you from your morning jog! This is definitely the time of year when your body resists getting out of bed the most. And it’s certainly the time when outdoor exercise appears on the bottom of your “To Do” list.

But who ever said you would have to venture out into the snow to get your fitness fix?

Getting a fully satisfying workout is possible even when you’re stuck indoors. All it takes is a little creativity and drive to keep up with your fitness regimen.

Consider these great ways to stay fit until it’s warm enough to go outside:

1. Get creative with chores. Household chores are actually helpful when it comes to burning calories. If you’re home and snowed in, you might as well kill two birds with one stone – work out while getting the house tidy.

  • If your home has multiple bathrooms, you’re in major luck because spending half an hour scrubbing the tubs burns around 200 calories.
  • Your windows are probably overdue for a clean. You can burn 125 calories in about 30 minutes wiping them down.
  • Reach for that vacuum cleaner and tackle the whole house if you can. Half an hour of vacuuming burns about 90 calories.

2. Use your house to your advantage. If you take a moment to look around, you’ll realize that your house has more alternatives for workout equipment than your local gym! Take a look at these ideas for using the house to your fitness advantage:

  • If you dig through your kids’ bedrooms, you’ll likely be able to find a cute,multi-colored skipping rope. As long as you can skip through without tripping yourself, you can expect to burn about 190 calories in 15 minutes or as many as 400 calories in half an hour!
  • Your stairs are an excellent exercise tool. Start running up and down those steps for the ultimate workout. Fitness gurus include step exercises in their challenging workouts, so you’ll be on the right track.
  • Putting away laundry and toys seems like an effortless exercise, but if you pack something away in high cupboards you can make it worth your while. Every bit of effort you have to expend to pack stuff away by jumping and tippy-toeing is worth every calorie you’ll burn in the process.

43. Use workout DVDs. A good 30-minute boot camp might just be what you need to stay on track with your fitness regimen.

4. Hang out with the kids. Make it a fun day and enjoy yourself romping around with the kids. You’ll get plenty of exercise, burn lots of calories, and make warm memories you’ll all remember for years to come!

If you want to achieve consistency with your fitness efforts, the last thing you should think about is taking a break from exercise because you’re snowed in. Take advantage of the weather and get all the exercise you need indoors without feeling like a slave to the workout!

Does Walking Meditation Work For food Addicts?

Does Walking Meditation Work For food Addicts?

When you think about meditation, you may automatically picture yourself sitting down, but meditating while walking is another useful option. Consider these benefits of walking meditation and suggestions for how to get started.

Benefits of Walking Meditation

11. Learn a popular technique. Walking meditation is a common variation that  you’re likely to encounter at many retreat centers. By getting acquainted with this method, you’ll be ready to join in.

2. Get off to a good start. Beginners may find it uncomfortable to sit for long periods. Taking a stroll provides a different approach to launching a meditation practice.

3. Reduce agitation. When stress builds up, you may prefer to keep moving around. Rather than skipping a session completely, just stay on your feet.

4. Manage fatigue. It's easy to nod off if you were up all night finishing a report or nursing a sick child. Remaining erect is likely to keep you more alert until you can get the rest you need.

5. Exercise more. Meditation can be good for your body as well as your mind. Every bit of physical activity counts when it comes to staying fit. A walking meditation of 15 minutes to an hour is a gentle, but effective, workout.

6. Integrate mindfulness into ordinary activities. One purpose of meditation is to develop a clearer mind that you can rely on all day long. When you get used to walking while meditating, you’ll become more skilled at generating positive thoughts in any setting.

How to Practice Walking Meditation

21. Create a path. Lay out a route for yourself. You could walk around your living room or visit a local park. If you stick to an area you know well, it will be easier to minimize distractions.

2. Focus on your feet. Start out by noting each step. Over time, you’ll become more aware of the many individual movements involved. Imagine that your soles are caressing the earth.

3. Pace yourself. Most people find that a slower pace is conducive to becoming more deliberate and attentive. You may want to start out walking the way you usually do and gradually ease up.

4. Lower your eyes. Try keeping your eyes half shut and softly aimed at the ground a couple of feet ahead of you. If you’re in a spot where there are too many obstacles to do this, relax and enjoy the scenery.

5. Position your arms. Lower your shoulders and let your arms hang easily along the side of your body. Clasp your hands gently in front of your lower abdomen.

6. Welcome a smile to your face. Let a smile well up from within. Visualize pleasant and soothing images like flower gardens and snowy mountains.

7. Quiet down. Leave your earphones at home. Put aside your plans for the evening. Observe the stillness in your mind.

8. Take full breaths. Breathe deeply from your diaphragm. Feel your abdomen rise and fall. Gradually synchronize your footsteps and your breath in whatever pattern is natural and sustainable.

39. Prepare for sitting meditation. Walking meditation is an ideal transition to a sitting meditation. A brief walking meditation session will help you clear your head and dissolve tension in your body so you can concentrate better.

10. Alternate between walking and sitting. Another good use for walking meditation is to make it a supplement to your sitting practice. If your foot gets a cramp or you just want to move around, meditating on your feet will help you
extend your practice time.

Diversify your practice by meditating while walking. It will help you apply mindfulness to more of your daily routine so that you can enjoy greater peace and contentment.

Lose Weight by Taking a Break From Your Diet For Food Addicts

Lose Weight by Taking a Break From Your Diet For Food Addicts

2When you get to a point with your diet where you feel like screaming, "Gimme a break!"... well, that's exactly what you may need to do: Stop your diet and take a break.

The experts will tell you that stopping and restarting your diet is sometimes the best way to bust through a weight plateau or to simply recharge your motivation.

No one is telling you that a diet break is a free pass to start eating anything and everything you want.

If you’re trying to lose weight, you’ll find that the most effective diets strike a healthy balance between discipline and flexibility. It’s okay to take a break from your diet sometimes. These are some of the benefits of giving yourself a little time off and smart ways to indulge while you watch your weight.

Benefits of Being Flexible About Your Diet

1. Boost your metabolism. A diet that is excessively low in calories actually slows down your metabolism so you eventually need to eat less just to maintain the same weight. Providing your body with the fuel it needs will keep you in prime condition.

2. Strengthen your willpower. Restricting yourself to a grapefruit for breakfast every day is bound to make you crave French toast with extra maple syrup. Reward yourself once in a while so you’ll be less vulnerable to temptation.

23. Demystify forbidden foods. As long as you get most of your calories from fresh fruits, vegetables and whole grains, you can probably make room on your plate for a sensible serving of whatever you crave most. Split a brownie with a friend or eat a small bag of chips.

4. Keep weight off. Break the cycle of losing weight and gaining it back. The easier your diet is to live with, the better your chances of sticking with it.

5. Be gentle with yourself. Approach weight loss as a positive change you want to make to improve your well-being and enrich the time you spend with your loved ones. A constructive mindset will help you select foods that are good for you and bounce back from any lapses.

Smart Ways to be Flexible

1. Take a long term perspective. Focus on eating healthy over the course of your life rather than cutting back each year just before swimsuit season. Eating balanced meals and snacks most days will keep you trim.

52. Identify your greatest challenges. Analyze where your diet gets put to the test. Maybe you celebrate the holidays with multi-course feasts or spend evenings snacking while watching TV. Slimming down a few favorite recipes or sipping tea may give you as much pleasure.

3. Bank your calories. Save up for a night out at your favorite Italian restaurant. Serve grilled fish for dinner the night before so you’ll feel carefree about ordering the lasagna and a gelato for dessert.

4. Keep a journal. It’s easy to lose track of how much we really eat. Making a notation of everything you eat can help you put on the brakes before a small handful of jelly beans turns into half a bag.

5. Get a hobby. Boredom leads to overeating. Save your extra calories for the foods you really love. If you’re just looking for something to do, take up photography or knit a scarf. Try volunteer work or taking an adult education class.

6. Burn extra calories. Of course, exercise is the other side of the weight loss equation. If you eat an extra helping of dessert, add another 10 minutes to your daily workout. Engage in regular strength training like lifting weights so you’ll build up muscle mass that burns more calories even when you’re at rest.

17. Make the most of your treats. Savor your food. Make those exceptions to your usual diet truly special. Dish out your ice cream in a pretty glass bowl with a garnish of berries. Bake your own pita chips and sprinkle them with fresh herbs.

You can reach your ideal weight without giving up cheesecake forever. Allowing yourself a little wiggle room is the key to developing a healthy eating plan that you can stick with for life.

Break Through Stubborn Diet Plateaus For Food Addicts

Break Through Stubborn Diet Plateaus  For Food Addicts

Sometimes you stick to your diet and exercise program but the scale stops moving down. If you want to start losing weight again, these are some changes you can make in the way you eat and other lifestyle choices.

Check Out Your Diet

z1. Spot hidden calories. It’s easy to lose track of how many calories you’re really consuming. Try keeping a journal so you know how often you take second helpings or snack straight out of the refrigerator.

2. Measure your portions. You can enjoy the foods you love as long as you keep the portions under control. Learn easy ways to identify a sensible serving. Four ounces of meat is about the size of your fist. It takes about twenty five almonds to make an ounce.

3. Slow down. Leisurely dining will help you consume fewer calories and enjoy them more. Sit down for meals. Put your fork on the table while you chew each mouthful. Give your brain a chance to tell you when you’re full.

4. Ban certain foods. Many people have food sensitivities that can cause bloating and weight gain. Try taking a week off from wheat or dairy products to see if it makes a difference.

x5. Start with a nutritious breakfast. Breakfast really is the most important meal of the day. A bean burrito or yogurt and cereal may help you eat less later on.

6. Eat more produce. Fill up on low calorie vegetables and fruits. They have important nutrients your body needs and the fiber fights hunger pangs. Aim for at least seven servings daily.

7. Drink more water. Your body may be retaining water if you fail to drink enough. Get a refillable steel bottle you can carry around everywhere.

8. Monitor your protein intake. Compared to carbohydrates and fat, your body works harder to digest protein. That means you burn more calories. Put a little soy or meat in each meal and snack.

Check Out Other Lifestyle Choices

q1. Exercise more. Thirty minutes of daily exercise can help you maintain any body weight. If you want to shed more pounds, gradually add on a few minutes at a time.

2. Vary your workout. Our bodies adapt quickly to any repetitive activity, so that daily treadmill run winds up requiring less energy over time. Use interval training and a variety of workouts to introduce new challenges.

3. Build up your muscle mass. Increasing your ratio of muscle to fat speeds up your metabolism. Train for strength with weights or a Pilate’s class.

4. Manage stress. Unpleasant life events can trigger emotional eating and higher levels of stress hormones. Find a remedy that works for you, like meditation, warm baths or listening to instrumental music.

15. Get adequate sleep. Lack of sleep can make you heavier. A full eight hours a night improves digestion and helps keep you trim. Brief naps are great for increasing your total sleep time.

6. Cut back on alcohol. Remember to count the calories in cocktails. Start happy hour with one drink and then switch to water. Trade in your usual Margarita for a slimmer Bloody Mary.

7. Cultivate a healthy body image. If you’re constantly struggling to reach a certain weight, it could mean that you’ve set your sights too low. You may be healthier accepting a larger dress size rather than pursuing an artificial ideal.

If your weight loss has stalled, give your diet and daily habits the once over to figure out how to get back on track. If you need more help, talk with your doctor to rule out any underlying medical condition and create a plan you can stick with for life.