Category Archives: Tips

Some Tips to Help You Lose Weight & Improve Your Fitness

Alycia Kluegl

1. Set small, specific goals.

Perhaps you’d like to be the same size you were years ago, but that may mean dropping more than 40 pounds. Don’t go there — not yet, at least. Set a smaller goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least half a year to achieve that amount of weight loss.

2. Monitor yourself.

Keeping a food and exercise log can help you gain awareness of your behaviors and track your changes toward specific goals.

3. Support networks work!

Find at least one fitness partner to help motivate you and hold you accountable. In-person groups, like those offered by Weight Watchers, can serve this purpose; so can online support groups.

4. Think outside the box.

Try a new form of exercise. Swim laps at a local pool; go dancing; play Frisbee. Finding a form of exercise that you really enjoy will make it easier to stick to an exercise routine — and incorporating new types of exercise can keep you challenged and less likely to become bored.

5. The importance of sleep.

Research shows inadequate sleep can lead to weight gain. Most people need about eight hours of sleep a night, but there’s a lot of variability — some people need more, some less. You can tell if you’re getting enough sleep if you wake up feeling refreshed and ready to go, rather than groggy and grouchy.

6. Eating breakfast matters.

Many people skip breakfast because they’re too rushed or they aren’t hungry. Try getting up 15 minutes earlier (which means going to bed earlier so you don’t sacrifice sleep time) to make time for breakfast.

7. Limit your screen time.

People often complain that they don’t have enough time to exercise or to shop for and prepare healthy meals. But in fact, most people spend many hours watching TV or using their computer for fun. Keep track of your screen time for a week, then try scaling back the number of hours by a quarter or a third, and devote that time to your weight-loss efforts.

For more information on weight loss or healthy living, please go to www.empoweryourbody.com or contact Alycia Kluegl at alycia@empoweryourbody.com.

Thank you. Be well. Alycia

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Some Tips to Help You Lose Weight & Improve Your Fitness

Perda de gordura nas mulheres, estrogéneo e factores associados, por Rich Phillipps

Rich Phillipps apresenta uma perspectiva interessante acerca do tema da perda de gordura das mulheres e efeitos metabólicos associados.

Vários casos existem de mulheres que apesar do constante exercício físico e controle nutricional não conseguem perder gordura corporal. Apesar que cada caso é um caso (e cada personal treiner também…) não podemos ignorar os factores metabólicos associados á gordura corporal, como o caso do esterogéneo (nas mulheres).

Assim, e em resumo, aqui ficam os 5 principais factores apresentados pelo autor para controle do estrogéneo e diminuição da gordura corporal nas mulheres :

“1.    Refined carbohydrates/sugar – although this should be the first steps in any fat loss diet plan, it is especially important when it comes to losing lower body fat, as sugars increase the aromatase enzyme which role is to convert testosterone (yes ladies you do have some) into estradiol (the fat storing estrogen) thereby increasing lower body fat. As well as allowing you to balance your blood sugar levels and control cravings, refined carbohydrates must be the first thing you eliminate if fat loss is your priority.

2.    Digestive support – before I continue with the nutritional support required, it’s imperative that optimal digestion is present in order to ensure nutrients in the diet are allowed to be absorbed properly and perform their various functions. 95% of people we test show very low levels of Hydrochloric acid (HCL) which in short, means the greatest organic foods and fancy supplements are going to be almost pointless, as the main role of HCL is to breakdown and prepare foods to be assimilated in to the body.

3.    Methylation – This is a process which affects nearly every metabolic process in the body from DNA expression, protein regulation, liver detoxification, estrogen metabolism and so on. In order for the methylation cycle to function optimally various nutrients such as B6, B12, Trimethlyglycine, Folic acid, Magnesium and Zinc are just a few of the nutrients needed. Now for the twist…it’s estimated that nearly 40% of the population have a genetic fault in one of the pathways of the methylation cycle called Methyltetrahydrofolate (MTHFR). This is a very complex process to explain and beyond the scope of this article, but extremely important to be aware of in order for optimal estrogen metabolism to occur. So how do I know if I have it? This is the easy part…include some Asparagus in your next meal and the next time you go to pee… your know it! I’m sure many of you will already be aware of the smell that takes place after eating asparagus, well now you know why. One of the simplest ways to manage this is by supplementing with some of the nutrients mentioned above. A high quality B complex, zinc, magnesium and a diet high in cruciferous vegetables is the way forward. For those of you that don’t have this gene, these nutrients are still going to be of benefit to support proper methylation.  Methylation may sound complicated but if you remember that you need a full spectrum of B vitamins to properly metabolise the estrogen that causes you to store a preponderance of your fat in your lower body then you won’t go too far wrong.

4.    Cruciferous Vegetables – without doubt these have the greatest potential to help rid the body of bad estrogens. Examples would be Broccoli, spinach, cabbage, kale, Brussels sprouts, and cauliflower. Broccoli especially contains compounds known as indoles which have very potent anti (breast) cancer fighting properties as well as improving the liver’s estrogen detoxification abilities.  So eat your greens for better and faster female fat loss.

5.    Dim – Diidolymethane (Dim) is the active form of indole 3 carbinol found in cruciferous vegetables…Ok so I can hear the supplement sceptics already… well can’t I just eat vegetables then? In the ideal world the answer would be yes, but in today’s society how many of you have the time or inclination to sit through 4-5 feedings of green vegetables a day. Also our foods our so nutritionally depleted from poor soil and chemicals, not to mention the fact that they’ve sat around for at least 5 days from the time they were pulled out the ground to the time you purchased them, it would be wise to supplement to ensure adequate levels of this potent nutrient are consumed. Dim also helps to prevent aromatase (conversion of testosterone to fat storing estrogens) and helps to improve E2 (anti cancer) to E16 (cancer promoting) ratios.”

Original – Aqui