How to Banish Belly Bloat

How to Banish Belly Bloat

When you feel as though you might literally bust a gut, follow these simple, speedy strategies for beating the bulge.

By Hallie Levine

5 Ways to Stop Stomach Bloat

We've all been there: days when you feel as bloated as the blow-up Shrek in the Macy's parade. Okay, sometimes you know that having that third helping of your sister's peach cobbler wasn't the best idea. But when you're eating right and exercising regularly but still can't zip up your skinny jeans, what gives? "One of the main causes of bloat isn't how much you eat; it's eating certain foods that are difficult for your stomach and intestines to digest," explains Christine Gerbstadt, MD, RD, a dietitian in Sarasota, Florida, and spokesperson for the American Dietetic Association. "These substances then pass into your colon, where bacteria feed on them, producing the gas bubbles that make your stomach swell up." About 20 percent of adults experience bloating, according to one study from the University of Utah in Salt Lake City, but "anecdotally that number is much higher. Most women I see in my practice complain about bloat at one time or another," Dr. Gerbstadt says. "The good news is that with some simple diet and lifestyle changes, you can reverse that bloated feeling, fast." Start with these smart tips, which can help you flatten your belly for good.

1. Lace up.
If your waistband feels snug after dinner, head outside for a brisk 10-minute walk. Physical activity helps air bubbles pass through your digestive tract quicker, explains Dr. Gerbstadt, so that bloated feeling will disappear faster than if you lounge on the couch. In fact, one of the worst things you can do on "fat" days is skip your workout: Moderate exercise, like biking for 30 minutes three times a week, significantly improved bloating and other symptoms in people with irritable bowel syndrome in a new Swedish study.

2. Pop a probiotic.
Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, especially if you have been taking antibiotics to treat, say, a urinary tract infection or sinus infection, explains Sita Chokhavatia, MD, a gastroenterologist at Mount Sinai School of Medicine in New York City. Probiotics can help restore the bacterial balance, but not all brands have proven that they work: Bifidobacterium infantis is the only probiotic strain that studies show relieves GI symptoms, such as bloating, a Northwestern University review found. Dr. Chokhavatia recommends trying a two-week course to see if it helps.

3. Divide your dairy.
More than one in 10 adults are lactose intolerant, and bloat is a common side effect, according to a 2009 Baylor College of Medicine study. But if you suspect that milk, yogurt, and other dairy products are causing your belly bulge, you don't have to worry that you'll miss out on their benefits, namely lots of calcium and protein. Lactose-intolerant people can handle at least 12 grams of lactose (the amount in a cup of milk) with minor or no symptoms, researchers at the National Institutes of Health say. "For people with lactose concerns, I recommend they spread their dairy intake throughout the day -- say, a half cup of milk with their breakfast cereal, and cheese with crackers in the afternoon," says Tara Gidus, RD, a nutritionist in Orlando, Florida. "Choose dairy that comes from yogurt and hard cheeses, such as cheddar and provolone, which are digested more easily." If even small amounts of dairy cause stomach upset, switch to lactose-reduced or lactose-free products.

4. Just breathe.
If you've ever had an urgent need to find a bathroom before a big race or presentation, you're no stranger to the internal effects of stress. "When you're anxious, your body releases cortisol and adrenaline, hormones that stimulate your digestive system," explains Yuri Saito, MD, assistant professor of medicine at the Mayo Clinic in Rochester, Minnesota. The result: You experience more gas, bloating, and even the runs. Compounding matters, stress causes many people to overeat or eat the "wrong" things, Dr. Saito notes, adding extra fuel to their overstimulated digestive system. If you can't eliminate the stressful circumstance, you may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating, a 2009 Canadian review found. Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day: Sit in a quiet space, close your eyes, and inhale through your nose for a count of 10. Focus on breathing deep and sitting tall. Exhale through your mouth in a controlled, purposeful fashion for 10 counts. Repeat 10 times.

5. Fine-tune your fiber.
A lot of cereals are advertised as being high in fiber, which should be good for your digestive system, right? Not always. Certain products add fiber in the form of chicory root, or inulin, which is harder to digest, says Kristin Kirkpatrick, RD, a wellness manager for the Cleveland Clinic Lifestyle 180 program. In fact, people who eat large amounts of inulin (10 grams) at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found. Your best bet: Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.

Source: http://www.fitnessmagazine.com/weight-loss/expert-advice/quick-answers/beat-belly-bloat/#comments

Just For a Laugh

"You have to stay in shape. My grandmother started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is."

– Ellen DeGeneres

 

"I never worry about diets. The only carrots that interest me are the number you get in a diamond."

– Mae West

 

"The only time to eat diet food is while you’re waiting for the steak to cook."

– Julia Child

 

"If I knew I was going to live this long, I’d have taken better care of myself."

– Mickey Mantle

 

"I have to exercise in the morning before my brain figures out what I’m doing."

– Marsha Doble

 

"If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all."

– Joey Adams

 

"I don’t exercise. If God had wanted me to bend over, he would have put diamonds on the floor."

– Joan Rivers

 

 

 

 

 

 

 

 

Weight Loss Tips I Used to Lose 23 Pounds in 3-Months

In her own words here’s Lena’s story:

About 15 years ago I started having lung issues, and my doctors put me on steroids. That’s also when I started gaining weight. From that time until this past spring I went on countless diets and lost weight only to gain it back and some.
This past spring the hospital where I work offered Are You Eating Enough to Lose Weight? as part of their wellness program. Since I was now 87 pounds heavier and my lung problems were beginning to affect my heart, I decided to sign up for it.
What I really like about the course is all the support and inspiration it gives. Having people share their stories, trials and triumphs is something that really helps me push through when I’m struggling. My family and friends also help a lot, cheering me on.
What I found particularly helpful was the explanation about fiber and water. How they help people lose weight and stay full longer. I also like that I can have my pizza and eat it too. All I have to do is power up with high fiber vegetables, beans and fruits. By eating these foods I can still enjoy the pizza, but I don’t need as much to be satisfied.
Over the last 3 months I have lost 23 pounds. I’m not really concerned about how long it takes. It took years to put it on so I expect it to take a while to come off.

Here’s what I do at work

At work my desk is next door to the vending machines. In the past, if I wanted a snack, I would go there and buy something, convincing myself that the snack was healthy: low fat, low calorie, baked (not fried) - the list went on and on. And my weight went up and up. Now I:

• Eat breakfast at home
• Keep a glass of ice water at my desk and in my car
• Bring finger foods from home to munch on, like baby carrots, grapes, sliced apples, Cuties clementine oranges, and bananas

These are just as satisfying and it mollifies the hand to mouth cravings. Most of my snacking is more habit than hunger. It is the movement, the chewing, reaching for another one. I learned that when I stopped smoking years ago. I substituted carrots and toothpicks for cigarettes. I kept pencils around to put between my fingers. It’s the same concept, only with food.

Here’s what I do at home

At home I power up every meal. I still get to have the same foods I had before, but I find I don’t want them as much. Before I go out to a restaurant I eat an apple, which helps me not eat as much. I do the same thing before I go shopping.

I can lose weight without feeling deprived or cheated

This course didn’t just help me lose weight - it taught me how and what to eat so I can feel full and satisfied without feeling deprived or cheated. It also taught me that if I hit a snag or fall off the food wagon, I can just start back immediately and keep going. I’m not a failure; just human.
I really like the fact that there are so many foods I can eat on this program. The fact that I was encouraged to have beans, nuts, avocados, oats, brown rice, and whole grain breads made this plan doable.

Now I eat like royalty

Before taking this course, food was just something to eat so I could move on to the next thing on my list. There were times I couldn’t even remember what I ate. But now I love experimenting with Superfoods.
One night I sautéed yellow squash, onions, zucchini, mushrooms, garlic, chopped kale and broccoli and let it simmer for awhile. I used a non-stick pan and cooked fresh asparagus, squirting lemon on top. When it was done I served it with salmon that was baked in the oven, covered in oranges and slivered almonds, with a bowl of mixed fresh fruit.
I felt special, like I was dining at a five star restaurant. I savored each bite and enjoyed the tastes, the smells and textures.

How I dealt with my challenges

One of my biggest challenges was cutting back on the salt. I’m a salt nut. I love chips, fries, baked potatoes with skins smothered in sea salt. So what I did was stopped cooking with salt and substituted with other herbs. I switched to baked yams and bought roasted, unsalted cashews. I stopped eating fast food and saved my dinners out for better restaurants so I could power up meals by substituting.
Two other big changes I’ve made are switching from soda to water and from milk shakes to banana shakes. For the banana shakes I use my Ninja, filling it halfway with ice, ½ cup of milk, a teaspoon of vanilla and a large banana. That is about 150 calories compared to nearly a thousand calories for the shakes I use to drink.

Are You Eating Enough to Lose Weight? makes it automatic

My goal is to get down to 130 pounds. I have already dropped several sizes in clothes. I wore a 16-18 in pants and now wear a size 12.
Are You Eating Enough to Lose Weight? is not so much about dieting as it is about making changes and substitutions in your diet, gently increasing your activity levels, and feeling satisfied and full. The loss of weight is just an added plus to all you learn in the class. Believe me, I have tried several programs and they last about as long as the classes you attend. Then you go back to your old ways. I have gotten so good at this that I don’t even have to think about it anymore. It’s automatic.

Thanks Lena for sharing your story with us!

Source: http://fullplateliving.org/blog/weight-loss-tips-i-used-lose-23-pounds-3-months

Fat-Loss Myths

Is your workout burning flab—or just burning up your time?

By Amy Rushlow.

You probably have a friend who looks amazing thanks to an intense workout plan—whether he used series of follow-along DVDs, signed up for boot camp classes, or joined a trendy hard-core fitness group. And that’s not surprising. Work hard, and you’ll see results. Rocket science, right?

But just because something works doesn’t mean it’s your best option. Or even that it’s a good option at all.

These intense workout plans all include a type of training called “metabolic training.” Its goal is, in short, to increase your metabolism. That means you’ll burn fat not only during your workout, but at work, in your car, even while you’re sleeping. (For a fast-paced plan you can do at home, check out Bodyweight Muscle Burners, the new follow-along DVD series from Men’s Health.)

How does it work? In a typical metabolic-style workout, you’ll do resistance exercises at a fast pace, usually with some short rest periods between each move. For example, you’ll perform squats continuously for 20 seconds, rest for 10 seconds, do pushups for 20 seconds, rest for 10 seconds, and repeat that cycle for a total of four minutes.

Only four minutes? That’s right—metabolic workouts are fast. That’s part of their appeal. In a study from Azusa Pacific University, subjects who did a 4-minute routine similar to the one above burned 63 calories during the workout and an additional 297 calories afterward.

There’s a reason this type of training is so popular right now: It works. If you want to lose body fat, it’s the best type of exercise you can do. But metabolic training is a relatively new arrival to the fitness mainstream. And as any first-gen iPhone user knows, it takes a while to work out the kinks. So with the help from the country’s leading metabolic training experts, we’ve busted the top 5 metabolic training myths.

Myth #1: Endless jumping exercises are great for fat loss!

OK, jumping exercises are great for fat loss. “But they’re terrible for your joints,” says B.J. Gaddour, C.S.C.S., the creator of the Bodyweight Muscle Burners DVD series. “Take a look at the testimonials for some of the intense workout plans. You see people with bands around their knees from knee injuries.” Instead of jumping on and off a box with your feet together, try this: Jump onto a 12- to 20-inch box with both feet. Then step off the box one foot at a time. “This gives you all the power and fat-loss benefits of a jumping exercise without destroying your joints,” Gaddour says.

Myth #2: You should feel exhausted at the end of every workout.

Go hard or go home? Hardly. “We’ve begun to value how ‘extreme’ a program is more than the results it can produce,” says Martin Rooney, C.S.C.S., author of Warrior Cardio. “But if you’re so sore you can’t move for days, you can’t train and you’ve damaged your body in a way that makes it more difficult to recover.” When you’re done, it should feel like you could do one more set or go for a couple more minutes. Leave some gas in your tank.

Myth #3: You need to work out every day if you’re serious about losing weight.

“You don’t get any results from training,” says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness in San Clarita, California. “You need training plus recovery to get results.” Avoid exercising more than two days in a row. “Two days on, one day off seems to be the perfect recovery for most people,” Cosgrove says.

Myth #4: The faster the move, the better.

A metabolic exercise doesn’t have to make you out of breath to be effective, Gaddour says. Why? Resistance training is a great way to increase your metabolism. One study found that the metabolic boost from a full-body weightlifting session lasted for 72 hours. A must-try move: The hip hinge and row. “It works nearly every pulling muscle in your body, particularly your hips and shoulders, which are the most metabolically active tissues you have,” Gaddour says. Watch the video below to see how to perform this slow, controlled metabolic exercise.

Myth #5: Technical exercises are good additions to a hard workout.

Some popular programs call for high repetitions of technical exercises like cleans, snatches, and overhead squats—even when you’re exhausted. The problem: “With these exercises, your form will fail before you ever get a metabolic response,” Cosgrove says. That’s why Cosgrove likes what he calls self-limiting exercises. These are exercises that, once you’re fatigued, you simply can’t do anymore. Take a pushup. After a certain number of pushups, you won’t be able to raise your body off the floor. Basically, they’re hard to mess up. Planks, pullups, and bottoms-up kettlebell presses are other examples.

Source: http://www.menshealth.com/deltafit/5-fat-loss-myths

Have You Ever Considered a Starvation Diet Plan for Weight Loss?

Have You Ever Considered a Starvation Diet Plan for Weight Loss?

The less food you eat, the more weight you’ll lose, right? Sorry, but it just doesn’t work this way. If your idea of the perfect diet plan for weight loss is popping crackers and diuretics, you’re headed for disaster. Besides being downright miserable, a starvation diet can thwart your weight loss efforts and do some serious damage to your health.

Starving Slows the Fat Burning Process

Your body relies on the nutrients in food (real food, not saltines) for fuel. When you starve yourself, it senses the downward shift in your caloric intake and kicks into starvation mode. When this happens, your metabolism will slow down and your body will hold on to stored fat in order to conserve energy.

Lean muscle mass needs more energy to function than fat. Basically, the more lean muscle you have, the more calories you’ll burn. If you continue to starve yourself, your body will feed on your lean muscle tissue and make it even harder for you to lose weight.

Obviously, if you starve yourself long enough, you’ll have no choice but to lose weight. But the weight loss won’t be healthy, and it will show in your appearance. You’ll become emaciated and your body will start to look like an old bag of bones (not joking).

Starving Can Damage Your Health

When you go without food, you don’t get any of the essential nutrients needed for good health. This can result in fatigue, kidney failure, heart failure, gallstones, ulcers, hair loss, muscle weakness and osteoporosis. This is just a short list of the physical problems a starvation diet can cause. We haven’t even touched on the mental stuff yet.

It’s not uncommon for extremely calorie-restrictive dieters to struggle with depression, anger, indifference, memory loss, poor concentration, hallucinations and mood swings. Starvation can also increase your chances of suffering with eating disorders like bulimia and anorexia.

In essence, your health will be a mess if you try to lose weight by starving. The worst part about it is that some of the health issues that arise from starvation diets can cause irreversible damage to your body and require long-term hospitalization or lifelong medical care.

I’m not trying to scare you, but if you plan to turn starvation into a lifestyle, you’ll end up in a body bag way before your time. No amount of skinny is worth your life.

Don’t let the desperation to lose weight push you to go on a starvation diet. This type of diet can destroy your health and make weight loss harder to achieve. The healthiest way to drop unwanted pounds is to eat right, manage portion sizes and exercise.

Let The Diet Solution Program show you how a sensible diet plan for weight loss can work for you.

I saw this Article and just knew you guys would love it....

45 Simple Actions to Start Losing Weight 

by Stephanie Cottrell

As of this past Sunday, I have lost 107.6 pounds. I can honestly say to you that it has not been difficult. I know it is because I have not felt deprived and I don’t deny myself whatever I want to have (it’s not just about eating salads!). How am I doing all of this? By making small shifts in my habits and small changes to my routine. The kind of things that will last a lifetime.
I didn’t force myself to conform to a list of “rules” that don’t work for me. I took a hard look at my reality, and have spent the last fourteen months adjusting accordingly to promote a healthier lifestyle. I am listing here 45 of the simple actions I took to start losing the weight. Pick one and get started on your own journey.
1. Eat real food. Just over a year ago, real food saved my life. I cannot begin to stress enough how this one small action has made all the difference. Pick a few “convenience” foods and start switching them out for the real deal.
2. Use smaller dishes. This is more a psychological trick than anything else. The theory goes that when a proper portion size looks bigger on a smaller plate, you don’t feel like you aren’t getting enough food. It works because it satisfies the mind and the tummy.
3. Measure your portions. This is a big one, especially if you aren’t eating real food. Check the nutrition label for proper serving size. Most Americans are eating two to three times the serving size of foods. I did an unscientific study of this in my best friend’s kitchen—she thought she was eating a serving of her favorite cereal (1 cup), it was actually 3.5 servings. Between the milk and the cereal, this is a difference of around 400 calories every time.
4. Drink more water. Water is awesome. I know that we are used to our sodas, sweet teas and other high calorie beverages. Most people will say they don’t like water. But water cleanses and flushes the toxins out of your body. It is important. In order to up my water intake, I carry it with me everywhere in my Camelbak. There are lots of benefits to drinking plenty of water.
5. Give up soda and fruit juice. These bad boys are high in calories with very little nutritional value. It is just best to give them up. If you have to have that one coke a day, at least make it a regular. Fake sweetener and the staggering amount of sodium in diet sodas are far worse than the empty calories.
6. Order your coffee black. Black coffee has 0 calories. A mocha with 2% milk has 260. Make the switch in your daily routine and you’ll lose 26 pounds this year.
7. Steer clear of fried foods. Food, when dropped into a vat of grease, is terribly bad for you. Not only are you adding unnecessary calories, you are filling your body with disgusting grease. Try going grilled or go home.
8. Clear out the junk food. If you are anything like I used to be, I am sure there are little pockets of junk foods all over your kitchen. The potato chips in the cabinet, the dips in the fridge, the ice cream in the freezer, the candy in the bowl on the counter—also known in my house as the calorie traps. Clearing out the junk clears out the temptation. Take an hour and throw out or donate every last bit of it. If it isn’t around, you can’t eat it.
9. Go for a walk after dinner. Exercise, even in small and short bursts, can change your life. Instead of sitting down to play on the computer or watch television, get outside and go for a walk.
10. Eat out less. Restaurants are dangerous. Their menus are lined with calorie rich foods in ridiculous portion sizes. Refraining from eating out can save you many things—added pounds and money are the two biggest.
11. Locate your local farmer’s market. Real food is good. Farm fresh, locally grown is better. Find your Farmer’s Market and you will come to realize why vegetables are amazing and delicious.
12. Order your salad dressing on the side. Dressing is high in calories. Keep it under control by ordering it on the side. You can either dip your fork or add a tablespoon to your salad. Either way, you keep it in check. Otherwise you are most likely getting a serving of about three to four tablespoons . . . an average of 300 extra calories if you ordered ranch.
13. Stop ordering appetizers. These are the worst things on a restaurant menu. Don’t order them.
14. Stop ordering desserts. These are the second worst things on a restaurant menu, made worse by the fact that you might not be sharing. Don’t order them.
15. Watch your carbs. How many times has bread come as a side to your pasta? How much larger could that roll on your sandwich be? Bread and pasta are high in calories and carbs. I used to eat a lot of it in a day. Try to limit yourself to one high carb item in your meals, and of course, watch that serving size.
16. Have fruit instead. Man do I love dessert. So sweet, so yummy, so delicious. I also love to bake, which makes it even more dangerous. I started having fruit instead. Not only is it better for me, but the calories are lower. As you start reducing your sugar intake, the taste of fruit becomes even sweeter. Buy it from the farmer’s market and you won’t even miss that cupcake.
17. Buy a Wii Fit. I am a gym member and work with a personal trainer, but man do I love my Wii Fit because it is so much fun. If you don’t join a gym or work with a personal trainer, a Wii Fit still gets you off the couch and moving around. At first, I weighed too much to use mine with the balance board. Now I can’t get enough of it.
18. Get a good night’s sleep. Your body needs you to rest. Get the right amount of sleep each night to ensure you feel rested, relaxed and ready to go in the morning. Being overly tired or cranky makes it really easy to start giving in to those old habits.
19. Eat before you’re really hungry. Being too hungry can cause you to eat too fast and too much. Don’t put off eating until you are starving.
20. Carry snacks in your purse. Our days are hectic; our schedules are full. It can be easy to forget to stop and eat. Then we’re starving, and the poor food choices multiply. Keep your days in check by carrying snacks with you at all times. It will save you from overeating later.
21. Snack when you need to. The other day I was grocery shopping with my best friend when I realized I was quite hungry. A quick check of the clock revealed it had been four hours since I ate last. (I try to double check to ensure it is a physical and not mental hunger I am feeling.) I popped open my purse and had a granola bar. Now I could have waited the two hours until dinner, but it is far better to stave off physical hunger immediately than to force myself to wait. If you are physically hungry, eat. Hunger is the way your body tells you it needs food for fuel.
22. Start planning your meals. A weekly menu is the best habit for keeping yourself in check. Not only does it offer the financial benefit of lower grocery bills, it also allows you to plan more veggies into your meals. Download my free kick-start guide for a step by step tutorial for meal planning.
23. Keep healthy snacks within reach. If hunger hits, and you are unprepared, bad choices will be made. There is nothing in a gas station that you should eat as a snack. Nothing. Make sure you have good food in your house, and good food in your purse.
24. Eat smaller meals more often. I eat six times a day, but I only prepare three meals. The other three times are small snacks. This has several added benefits in that it controls my hunger, keeps my energy level up, and helps me maintain my calorie intake each day. The biggest benefit though comes from not starving by mealtime and overeating as a result.
25. Cook your own dinner. Preparing your own meals is the best habit you could implement into your routine. Not only does it cost you far less than dining out, it continues to improve the quality of the foods you consume. You get to decide what does and does not make it onto your plate, how it is prepared, and where it comes from. You are in total control.
26. Check the nutrition information. When you eat, be aware of how much. Check the nutrition label, know the serving size, and make yourself accountable for how many calories you’re consuming even if you are not actively tracking them.
27. Give up cereal. This should not be considered a food, let alone breakfast for an adult. There are so many better options for breakfast. Start trying to incorporate some of them into your days. Yogurt with fruit is just as easy, and far better for you.
28. Pack your lunch for work. A little preparation can go a long way. Not only will you be eating better food than anything you could “pick-up,” you are also less likely to skip lunch on busy days. It is a lot easier to walk to the fridge than to figure out what you want and head out to get it.
29. Deal with stress. My career was highly stressful. I was constantly under pressure to get things done and be creative. A negative side to all that emotional overdrive was overeating. My nervous system was constantly on overdrive and my body was constantly hungry. If you have stressful things in your life, deal with them or change them. Stress is bad for your health and your weight.
30. Eat mindfully. Focus on your food, and listen to your body. Stop rushing through meals, and make them a time of peace and enjoyment.
31. Stop eating on the go. Sit down. Then eat.
32. Turn off the TV. Don’t get me wrong, I enjoy a good dose of entertainment as much as the next guy. But television is ruining our lives. It is keeping us glued to the couch, mindlessly indulging in nonsense, and the food commercials—yep, they make you want to eat. Turn off the boob tube and go outside.
33. Try new foods. Experimenting with new foods and recipes can make eating well more fun. Reach outside your comfort zone and try some new dishes! You never know what you’ll discover.
34. Join a gym. Best thing I ever did. Even though it scared the poop out of me to do it.
35. Eat on a schedule. Routine is a blessing in life. By setting up an eating schedule, you are more conscious of preparing ahead for your meals. It also helps maintain your metabolic rate, and your blood sugar remains consistent instead of spiking up and down. I eat about every three hours during the day.
36. Choose whole grain. Whenever you can, choose whole grain over white. You will stay full longer, and be more satisfied. I was a lifetime white bread / white pasta / white rice kid, but I made the switch. It wasn’t nearly as hard as I told myself that it would be.
37. Keep a food diary. I had no concept of how much I ate during the day. I never actually tracked my eating before I started changing my eating habits. But knowing what I know now, I am sure it was a ridiculous amount of food and calories. Keep a record, start being accountable for what you eat.
38. Park further from the door. A little exercise you can easily incorporate into your days is far better than none at all. This is one of the first small changes I made last year.
39. Take the stairs instead. Another simple shift you can make in the course of your day.
40. Don’t skip meals. This should go without saying, but starving your body is never a good idea. Make sure you take time out from busy days to get your lunch or snack in. Today, I eat anywhere to ensure I don’t miss my snacks—including the grocery store and work meetings. Who cares what people think . . . this is about your health!
41. Eat less meat. I am from the Midwest where meat and potatoes reign supreme. I used to down about 8 ounces at any given meal. No one needs that much meat. A two to four ounce serving is more than enough when combined with good grains and vegetables.
42. Make soup. Not the kind from a can, which is loaded with a ridiculous amount of sodium and not much flavor. Make your own soup. At most thirty minutes of prep work, then leave to simmer. Soup is a great meal and so super delicious. Load it up with veggies and it keeps you quite full.
43. Eat Greek Yogurt instead. I never knew how good this stuff could be. Mainly because there are some crappy versions lining the shelves of your local supermarket. Again, I am a real food eater so I don’t mess with the fat free junk. I eat Fage Total (sometimes 2% if that is all that is available) exclusively. So. Freaking. Good.
44. Buy good cheeses. Real cheese is unmatched. Yes, it is more expensive than the pre-shredded stuff in the bag. At least, that is what you may think at first. But you would be wrong. Why? Because real cheese has so much flavor that you use far less. Saving calories and money. Trust me. Pick up a wedge of real parmesan cheese and tell me if it isn’t a million times better.
45. Don’t bring it home. The easiest way to shift your current eating habits, and incorporate better food into your life is to just leave the crappy stuff at the store. Bottom line: if it isn’t around, you can’t eat too much of it.

By Stephanie Cottrell - http://tradingpounds.com/02/45-simple-actions-to-start-losing-weight/

Drop 5 Pounds in a Week

Drop 5 Pounds in a Week

You want to shed weight for an upcom­ing event. Do you (a) accept how you look and detag Face­book pics later, (b) stop eating, or (c) follow our simple plan? Yeah, we thought so.

By Zoe Ruderman

Cosmo (http://www.cosmopolitan.com) has come up with a fat-torching plan that really will subtract up to 5 pounds from your bod in seven days — without starvation, bizarre supplements, or cutting out entire food groups. How? It's all about small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you're more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.

So choose at least four of the nutritionist- and fitness expert-backed tips that follow, and vow to work them into your schedule for seven days straight. If you feel ambitious, tack on a few more. The more you pick, the more weight you'll lose. If you start now, by this time next week, you'll look and feel way lighter.

Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don't satisfy you the way 100 calories of food does, so they're a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it's just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. "Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later," says Jana Klauer, MD, author of The Park Avenue Nutritionist's Plan.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch's Polk Street gym, in San Francisco.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it.

Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. "You'll burn more calories without realizing you're pushing yourself harder."

Have Nightly You-on-Top Sex

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you'll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. "Push-ups target your upper body, while lunges work your butt, hips, and thighs," says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it'll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won't feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz's equals better muscle tone.

Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. "Your body won't even notice their absence."

Don't Let the Camera Add Pounds

Push your chin forward, hold your arms away from your body, and turn slightly sideways from the camera with one foot in front of the other.

GET THINNER IN HOURS

Really. These slenderizing effects may not be permanent, but they'll help you look hotter in your skinniest jeans on very short notice.

Eat Salmon for Lunch

It's packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn't matter how it's cooked) may immediately make your face look a bit more contoured.

Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

Do Squats and Sit-Ups

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

Pop an Antigas Pill

Take one of these chewable tablets, sold over-the-counter at drugstores, to relieve bloating in your abdomen and break up gas bubbles in your digestive track, leaving you with a flatter tummy.

Source - http://www.cosmopolitan.com/advice/health/drop-5-pounds-in-a-week-0509