Lose Weight Fast, Increase Your Energy, Feel Great!!!
Change Your Daily Routine
The importance of diet and exercise to your well being and physical health can not be stressed enough. It is especially important to start each day with protein in your first meal. The protein will jump start your day and stay with you throughout to help you continue to burn calories. So many men and women find that halfway through the day they feel run down and sluggish with no energy to continue their day. It can be as easy as boiling a dozen eggs and grabbing one on your way our the door or a cup of yogurt even toast with melted cheese.
We all love our coffee jolt but find in an hour or so the caffeine will leave our system with us feeling a mid-morning slump. This is especially true if you add sugar to your coffee and suffer from hypoglycemia or low blood sugar. You may experience symptoms such as hunger, shakiness , sweating and even faintness. Just a little protein can prevent this from happening till you are ready for your next meal.
Exercise keeps our heart pumping and our joints lubricated. Exercise can be broken into small 10 to 15 min segments throughout the day. Even a brisk walk across a crowded parking lot can add to you exercise needs. Don't forget all you do throughout the day such as cleaning, laundry and yard work. All these activities can add up to hours of a workout.
Drinking adequate amounts of water is almost as important as the exercise as it flushes toxins from our body and helps to keep our skin clear, our body temperature cool and prevents constipation. As we age our thirst response becomes diminished so don't wait for dehydration and muscle cramps. Be sure and get your fluids early or you may find yourself up all night with trips to the bathroom.
Women who actually eat more in the earlier part of the day have actually been known to lose weight faster.
Examples of High Energy Fat Burning Meal Plans
Breakfast. High fiber cereal with milk and serving of fruit
Snack whole wheat toast of bagel with low-fat cream cheese
Serving of fruit, an orange or cut up cantaloupe are great
2 oz low fat meat, lettuce on whole wheat bread
10 baby carrots
1 cup fruit such as blueberries, strawberries, oranges, apples and cantaloupe . They are giving your important vitamin and minerals.
2 small chocolate chip cookies
1 cup fat free milk
1 Carton low-fat yogurt
2 oz low fat meat
1 medium baked potato with 2 T low fat sour cream
8 asparagus or a cup of another green vegetable
1cup oatmeal ,better Steel cut Irish oats with cranraisins, cinnamon and honey. I add Benefiber to mine because I don't eat enough to get adequate fiber during the day.
1 cup nonfat milk
1 serving fruit
1 serving low fat yogurt, Greek yogurt is higher in protein.
Peanut butter and jelly sandwich. 2 T PB and ! T. Jelly
Small green salad with spinach 1T Italian dressing.
Power shake with 1/2 c low-fat vanilla yogurt, I banana, and 1/2 cup frozen strawberries or blueberries. Add 2 T wheat germ and protein powder if you like
3oz grilled salmon
1 cup couscous
i small piece of corn or other veggie
1 C steamed green vegetable
These are just guide lines but give you an idea of what kind of menu to follow.
Most restaurants are willing to work with you as far as sides and cutting butter. Always ask them to put the salad dressing on the side and dip your fork in before you take a bite. Also put sauces on the side.
If you have a sweet craving try a couple of pieces of dark chocolate with 1 C nonfat milk. Dark chocolate is an important antioxidant for women!!!!!!
If you do blow it don't feel bad we all do pick yourself up and start again.
Yoga To Aid In Body Awareness and Relieve Stress
If you are elderly or have a chronic disease nothing can be better for relaxation and loosening up sore joints than some Yoga moves. Try gentle yoga.
1 Spinal Twist to increase mobility and your spines flexibility (See Video)
2 Leg Cradling To relieve tension from seated position extend your right leg with you foot flexed. Bend your left knee placing your left foot into your right hand.Wrap your left arm around the outside of your left leg and rock form side to side come to center and lean back. Lower your chin toward your chest. inhale and exhale release your leg and return to the beginning and switch side.
3 Shoulder Stretch To increase circulation and relieve shoulder tension Stand with your feet apart . inhale and bring your left arm up to shoulder level. Exhale and draw that arm across your body to the right with your palm facing away from you. Fix your gaze over your right shoulder, Inhale and exhale several times, repeat on the opposite side.
4 Bound Angle To relieve tension in groin and sacral area Sit on floor and bring soles of your feet together. Keep your knees open. Inhale and lift up from your chest. Exhale allowing your spine to straighten from the stretch. Lean forward and use your forearms to press down on your knees. Repeat allowing yourself to release stress each time you inhale and exhale
5 Child's posture To relieve back pain Kneel and sit on your heels with forehead down and arms extended. Inhale and exhale releasing tension in your lower back
References Shape Magazine Living Fit May 1996
Stop Trying to Lose Weight- You're Making Yourself Fatter By Brian Murray
Health Monitor Magazine November 2010
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