Bio: I personally haven’t had any issues with overweight, but I can share some tips on how to lost that weight that’s not needed at times from my life challenges. I remember in junior high school, a classmate of mind grabbed my cheeks hard and teased me about me being “chubby. I knew I wasn’t overweight, but I did have some “baby fat” that made me feel a little guilty. That remarked would stay with me to this day as that played a factor to my start of “trying” to be more fit. I wasn’t really knowledgeable about health and staying fit as I am know (still learning), but I remember I did have some bad choices of eating the “wrong foods” (e.g. too much candy, which resulted a lot of trips to the dentist with cavities).
I decided to do this blog after having people around me telling me that they want to lose weight, so I want to share my personal tips and some re”search’ I found that I feel are good resources to help them and anyone that want to lose weight:
*see Health & Fitness: How Can Children Have An “Active” Lifestyle? goodnewshealthandfitness.wordpress.com
Active Healthy Living: Prevention of Childhood Obesity Through Increased Physical Activity pediatrics.aappublications.org
In 1997, the World Health Organization declared obesity a global epidemic with major health implications.1 According to the 1999–2000 National Health and Nutrition Examination Survey (www.cdc.gov/nchs/nhanes.htm), the prevalence of overweight or obesity in children and youth in the United States is over 15%, a value that has tripled since the 1960s.2 The health implications of this epidemic are profound. Insulin resistance, type 2 diabetes mellitus, hypertension, obstructive sleep apnea, nonalcoholic steatohepatitis, poor self-esteem, and ..”
Fighting Childhood Obesity with Nutrition and Exercise ellipticalreviews.com
More than ever, children are spending their time seated indoors in front of televisions, video games, and computer screens. This type of behavior has little positive effect on their health and instead contributes greatly to weight gain and obesity. To help combat obesity, limit the amount of time that children can watch television or play sedentary video games. Avoid offering these activities as rewards, and instead introduce fun daily activities that promote physical fitness. Kids should do some form of moderate physical activity for at least 60 minutes daily. If there is insufficient time for a full 60 minutes, integrate exercise or some form of activity 15 minutes at a time, four times a day. These activities may include running, jumping, swinging at the playgrou..”
Inactivity and Obesity in Middle School Children – YouTube
Sal: Do any of the reasons on the site above are the same reasons for you? For me, it was …
“6. You’re not reading food labels correctly”
I wasn’t knowledgeable as a kid on “reading food labels”, which I don’t think many kids are. However, what I know now, I encourage parents to educated themselves about the importance of this and to let their kids know why we do this.
#1 Cause of Overweight & Obesity? , from youtube.com
Ok, raise your hand if you can relate to what this lady answers? Yes! I can relate myself as I remember growing-up as a kid, I would jump in to the “junk food” after a stress full day at school. I wished I learned how to manage them or how to deal with it back then.
Action: Stress Management
By Kris Gunnars authoritynutrition.com
“…10 Leading Causes of Weight Gain and Obesity (Besides Willpower)
By Kris Gunnars
However… human behavior is complex. It is driven by various biological factors like genetics, hormones and neural circuits. Eating behavior, just like sexual behavior and sleeping behavior, is driven by biological processes….
“3. Food Addiction”
Yes, we all have some type of addiction, which I can say I was addicted to sweets growing -up. I couldn’t control it as I was tempted by what I watch on television..
“4. Aggressive Marketing (Especially Towards Children)
I wanted the “sugar” (colorful) cereals that I saw in commercials that came on between the cartoons I watched. Is it the kids’ fault? …”no”! That’s the way the “media” is and this is where parents need to learn the psychology of “marketing” out there-particularly the their target to get your “kids” to be addicted to their product (e.g. Joe Cool Camel cigarrettes were a huge “cartoon” marketing trap to young kids to be hooked on to these until they were banned-> “Joe Camel, a Giant in Tobacco Marketing, Is Dead at 23
By STUART ELLIOTT
Published: July 11, 1997 nytimes.com). Unfortunately, there are many other media forms using “cartoons/animations” to lure the young generation. This is another topic for another blog!
By Erin Brodwin
6 hours ago (1.4.16) news.yahoo.com
What has helped me personally to “overcome” this temptation or battle? I “try” to fast (see prayer) at “least” 3 meals a week. My first fast usually is on Sunday mornings prior to church service as it helps me pat attention and also to be “spiritually hungry” (that’s another topic too). The other 2 meals I try to fast are the meals that has a menu I “don’t” like (e.g. red meat) or depending on what’s going on that day (e.g. church related or some other reason).
Anxiety is a powerful trigger for weight gain. Here’s how to stop it—fast.
June 4, 2014 Nancy Kalish prevention.com
“..Obviously, getting rid of all anxiety isn’t an option. But by taking these 7 steps to beat stress, you can get your cortisol levels and your weight under control—and improve your health…”
1. Drop and do 10.
2 / 8
That’s right, power out some push-ups. “Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you’re escaping the source of your stress,” says Talbott. “Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system.” But if push-ups aren’t practical, just flexing your hands or calf muscles will help move cortisol along, he says. Even taking a stroll on your lunch break is beneficial. In one study, Talbott found that 18 minutes of walking 3 times per week can quickly lower the hormone’s levels by 15%….
Sal: I do 3 sets of push-ups and sit-ups almost every other morning, but not to prevent stress.
4. Give in to cravings‚ a little.
5 / 8
When stress drives you toward something sweet or salty, it’s okay to yield a little. “It’s much better to indulge in a small way and cut off your cortisol response before it gets out of control,” says Epel. “Have a piece of chocolate. You will feel better. Just stop at one.” If you have trouble restraining yourself, take precautions so you won’t binge. Buy a single cookie when you’re out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost…”
Sal: We all need discipline, which I get mine through “meditation” (e.g. Bible devotional, which I try to repeat this particular verse daily….
“… But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 And those who belong to Christ Jesus have crucified the flesh with its passions and desires.-Galatians 5″
I recommend repeating this every morning until you get it memorized and applied in life…that’s pretty much on-gong for me! I personally recommend having an accountability partner that can keep tabs with you in a regular basis as one can’t go through life challenges on their own.
“.. To lose weight, you must expend more energy (or calories) than you take in. When you are using more than you taking in, your body draws on stored fat to convert it to energy, which makes the fat cells shrink. It doesn’t disappear; it simply changes form, like water to steam. While this is the basic process, you also have to take into account genetic and environmental factors. How well the above process takes place does vary from person to person….”
Sal: Yes, we all have a sweet tooth. I “try” to eat healthy as much as possible, but I still (human) have that craving for certain “sweets”. What I do now is I “try” to do an intense workout right after I eat “sweets” instead of it settling in my tummy and become more fat. For example, it was my birthday last month and I wasn’t going to refuse the “sweets” (e.g. blueberry pie, my favorite or my “kryptonite”) my co-workers worked hard to prepare. I also had a piece of cake and ice cream for lunch my co-worker made for a couple of other clients at my workplace that had the same birthday. It was a feast on sweets that day, so I immediately used that stored sugar (short-term energy) to lift weights. I felt good after knowing I used those “unnecessary” sweets for something “positive”..
30 Easy Ways to Lose Weight Naturally (Backed by Science) healthline.com
There is a lot of bad weight loss information on the internet.
Much of what is recommended is questionable at best, and not based on any actual science.
However, there are several natural methods that have actually been proven to work.
Here are 30 easy ways to lose weight naturally.
21. Take Probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss (79, 80).
Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight (81, 82, 83)….
Lose Weight – Natural Home Remedy , from youtube.com
*lemon juice and honey
Ever heard of detoxify? I usually have water with lemon juice every morning right after I get up and have breakfast 20-30 minutes after to let this settle. I’ve read many articles on the health benefits of this little daily routine.
Written by David Heitz | Published on September 15, 2014 healthline.com
Does Drinking Lemon Juice Help You Lose Weight?
Last Updated: Nov 25, 2014 | By Sylvie Tremblay livestrong.com
“..Vitamin C Benefits
Drinking lemon juice ups your vitamin C intake, which might help with some aspects of weight loss. The juice from one lemon contains 19 milligrams of essential C — roughly one-fifth of the daily needs for men and one-quarter for women. Vitamin C allows your cells to make carnitine, a chemical your cells use to burn fat and make energy. Vitamin C might also help you work out harder, according to a study published in “Nutrition” in 2013. In the study, participants who took vitamin C had a lower rating of perceived exertion — a self-measured scale of how hard you’re working — and experienced less fatigue than people who took a placebo, even though both groups did the same workout. It’s not yet known, though, whether just eating vitamin C-containing foods has the same effect….”
Another Simple Smart Step to Promote Weight Loss
10 Foods That Drive Weight Gain and Loss Identified by Harvard from eatingwell.com
-Food Labels Reading Tips
How to Read a Food Label to Lose Weight
The Nutrition Facts labels can be very useful in helping you make healthy choices and lose weight. Here’s what to look for and what to avoid.
By Dennis Thompson, Jr. everydayhealth.com
“..Deciphering the Nutrition Facts Food Labels
Start by understanding what each fact on the Nutrition Facts food labels means:
How to Read Nutrition Labels for Weight Loss and HealthBy Naomi Tupper caloriesecrets.net
“…How to read a nutrition label
This is usually the first thing you will see on the label and tells you what size portion of the food is considered a serve. It is usually a weight or in the case of a product such as biscuits may be a number of biscuits.
It is important to relate this back to the size or weight of the total product as discussed with the y..”
How To Read A Nutritional Label For Nutrition & Weight Loss – YouTube
MyPlate | Food and Nutrition Service – USDA Food and Nutrition Service fns.usda.gov
“Team Nutrition provides MyPlate materials that are developed specifically for kids and their parents/caregivers. We also offer evidenced-based curricula that educators can use to integrate MyPlate lessons into core educational subjects, such as Math, English Language Arts, and Science.
Schools, summer sites, and child care (centers, homes and sponsors) that participate in USDA’s Child Nutrition Programs may request free printed copies of many of these materials. Materials available in print are on the Resource Order Form.
We would like to hear from you! Please share how you are using these materials by emailing us at TeamNutrition@fns.usda.gov…”
How to Follow the USDA MyPlate Dietary Guidelines – YouTube
Dietary Guidelines health.gov
The Dietary Guidelines for Americans is the Nation’s go-to source for nutrition advice. Published every 5 years for public health professionals, each edition of the Dietary Guidelines reflects the current body of nutrition science. These recommendations help Americans make healthy food and beverage choices and serve as the foundation for vital nutrition policies and programs across the United …”
Dietary Guidelines nal.usda.gov
Nutrient Recommendations: Dietary Reference Intakes (DRI) ods.od.nih.gov
Recommended Dietary Allowances and Adequate Intakes, Elementsexternal link disclaimer
Recommended Dietary Allowances and Adequate Intakes, Vitaminsexternal link disclaimer
Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrientsexternal link disclaimer
Acceptable Macronutrient Distribution Rangesexternal link disclaimer
Tolerable Upper Intake Levels, Vitaminsexternal link disclaimer
Tolerable Upper Intake Levels, Elementsexternal link disclaimer
Find ODS on: Facebook..”
Research Findings – National Weight Control Registry nwcr.ws
There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.
78% eat breakfast every day.
75% weigh themselves at least once a week.
62% watch less than 10 hours of TV per week.
90% exercise, on average, about 1 hour per day.
The 10 Best Diets for Fast Weight Loss
If you want to shed pounds ASAP, these plans deliver – but they aren’t necessarily healthy or sustainable. By Anna Medaris Miller, Staff Writer |March 7, 2016, at 2:56 p.m. health.usnews.com
The DASH Diet Eating Plan dashdiet.org
“..Marla Heller and the DASH DietThe DASH diet is especially recommended for people with hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potasium, calcium, and magnesium. The full DASH diet plan is shown here. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan. ..”
“Published on Mar 30, 2017
Inspired by the information I’ve been given and wanting to keep that going, here’s a very BASIC way to calculate your daily macronutrient (protein, carbohydrates and fats) for yourself!
Join the free Q2 2017 Facebook group here! https://www.facebook.com/groups/12861…”
138lb x 16= 2208
1881-500 1331 calories
Fats 138 x.3=41.4
Carbs 138x 4=552
55.2 (fat)x 9=496.8
*see “Medical: How the Digestive System works?”
Medical: How the Digestive System works? goodnewshealthandfitness.wordpress.com
Macronutrients: Calculating Your Proteins, Fats & Carbs mybodymykitchen.com
“…Calculating Your Macronutrients
Now that we have introduced the basics of macronutrients, you can proceed with calculating your macronutrients using the following four (4) steps.
Step 1 – TDEE: Determine your Total Daily Energy Expenditure (TDEE). Check out our post Calories: How Many Do I Need? if you need help determining your TDEE..”
A good guide to good carbs: The glycemic index health.harvard.edu
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com
Resting Metabolic Rate globalrph.com
(males) = 9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age(years) + 5;
(females) = 9.99 x weight(kg) + 6.25 x height (cm) – 4.92 x age (years) – 161.
How Many Calories Should I Burn a Day to Lose Weight? By Alex Chris 171 Comments caloriesecrets.net
“…How many calories are in a pound?
Let’s add one more parameter to our equation which is 1 pound of fat = 3500 calories aprx.
This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound….
BMR and Daily Calorie Calculator…”
How to Start a Workout Routine If You’re Overweight By Malia Frey | Reviewed by a board-certified physician Updated June 12, 2017
The Best Exercises for Overweight Beginners
“..ips to Start a Workout Routine When You’re Obese
Before you start any exercise program, make sure that you are healthy enough for physical activity.
Visit your health care provider and ask key questions about limitations or modifications that may apply to you. If you are on any medication (especially a blood pressure medication), ask your doctor if you need to follow any special procedures to monitor your exercise intensity.
You should also get properly equipped so that your exercise sessions are comfortable. There are companies that make workout apparel especially for larger bodies. You can either shop online at stores like ABigAttitude.com or find a retailer in your area that carries plus size activewear.
Lastly, you should also make sure that you have proper footwear. Visit a locally owned shoe store where a walking or shoe expert will recommend several brands and let you take a few out for a test drive. Most experts recommend shoes with extra support and cushioning for exercisers who are heavier…”
You Asked: What’s the Best Way to Lose Weight Markham Heid Jan 27, 2016 TIME Health For more, visit TIME Health. time.com
“..Still, if you’re wondering which workouts will best support your diet-driven weight-loss goals, research suggests high-intensity physical activity is best. Think short bursts of all-out sprinting or cycling, rather than extended runs or rides. All exercise is good for you. But these bouts of super-intense activity have been linked to blood-sugar changes that support lower body weights…
–Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com
18 Ways to Maximize Your Workout and Lose Weight Faster No more wasting time at the gym. By Elizabeth Narins May 22, 2015 12.6k cosmopolitan.com
“..But if weight loss is your main motivator, make sure every minute of exercise counts with these tricks to burn more calories during exercise:
1. Clock more aerobic cardio. Any activity that permits you to talk but makes it difficult to carry out long conversations (i.e. aerobic exercise) is a secret weapon for weight loss, says Edward Jackowski, Ph.D., founder of EXUDE Fitness training programs and author of Escape Your Weight. Unlike weight lifting or uber-intense, unsustainably difficult activities (i.e. anaerobic exercise), most people can physically sustain aerobic exercise for long enough to burn a substantial amount of calories. It’s why anyone trying to lose weight should spend about 60 percent of their gym time on cardio and just 40 percent doing other stuff. ..”
FAT BURNING EXERCISES .collegesportsscholarships.com
IS LOW INTENSITY EXERCISE MORE BENEFICIAL FOR REDUCING BODY WEIGHT
“..The question is, then, does low-intensity exercise have a role? Of course it does. But one must look at the goal of the exercise program. If the goal is to improve overall health and reduce cardiovascular mortality, any sort of activity is beneficial. The recent recommendations published jointly by the Centers for Disease Control and Prevention, the American College of Sports Medicine, and the President’s Council on Physical Fitness and Sports recommend that all Americans get at least 30 minutes of moderate-intensity physical activity most days of the week. This equates to walking approximately two miles per day, four to five days per week. If the goal of the exercise program is specifically to lose weight, the aim should be to maximize total energy expenditure. We have seen in our example that this is best accomplished via higher-intensity work.
If this last statement is true, then why do most recommendations, especially for the obese, center around utilizing low-intensity, long-duration exercise to meet that end? The answer is twofold. First, if we prescribed high-intensity exercise for overweight and/or unfit people, a high percentage of them would become injured, forcing them to drop out of the program. Second, we know that adherence to high-intensity exercise is much lower than compliance to low- or moderate-intensity exercise. If people don’t perceive exercise or activity to be fun, or at least tolerable, they’re never going to stay with it. This was the professional intent for advocating low-intensity, long-duration exercise in the first place — to get people more active and to keep them active…”
Low-Impact Exercises for Obese People by JEN WEIR Last Updated: Sep 11, 2017 livestrong.com
An elliptical machine offers similar cardiovascular benefits as jogging but is much easier on the joints, which is ideal if you are obese and already experience joint problems. When exercising on an elliptical trainer, your feet never leave the pedals, so the impact your body endures is minimal. The elliptical also allows you to train your upper body simultaneously with your lower body, which allows you to burn more calories in a shorter amount of time. Keep in mind that only high-end, commercial-grade elliptical machines have the capacity to safely accommodate individuals weighing more than 250 lbs…
Elliptical Trainers – The Best Weight-Loss Fitness Machine
5 fat-burning speed and agility drills mensfitness.com by Linda Melone, C.S.C.S.
Want to get lean and powerful? Train like a professional athlete with these heart-pumping, fat-burning cardio exercises.
“…Get started now—and you should see increased speed, power, endurance and stamina after only a week.
Please share your own experiences or stories to help other readers on this personal battle that varies for each individual. Thank you for read this and would appreciate any feedback, comments, and/or suggestions! God bless you!
“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”