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Lose Weight, Tone Muscles, Feel Better Fast Even At Home, Meal Plans Included.

Updated on April 19, 2015

Increasing Body Image and Body Awareness

Body image is of utmost importance to most men and women Having a good body image is not as mysterious an achievement as it seems. It is so important to our self esteem.There are many small things we can do to lose weight and inches and most important to raise our since of self especially liking ourselves. Studies have shown that strength training is one of the key features to successful weight loss. For so long we have been conditioned to believe aerobics is key when in actually when we build muscle we also increase our resting metabolism, we make our exercise and movements of daily activities more effective in burning calories. So we need to spend more time with free weight and or in the weight room, first.

It is so important to eat a good breakfast. By good I don't mean a cup of coffee and bagel but rather some form of protein be it an egg sandwich or fruit and yogurt shake with a couple of scoops of protein powder. Protein builds strong muscles and with those muscles you burn fat with much greater efficiency.

Try to eat several small meals a day rather than one or two leaving you are so hungry you lose all sense of what you are consuming.

Strength Training is key. You can improve your strength in many ways throughout your day. Just gardening and doing house work increases your strength. Lifting infants and toddlers all day helps your leg, arm, back and shoulder muscles. Be sure you lift your weight with your legs and not your back to keep from ending up with a back injury. This is an awesome way to raise your metabolism.

Always eat one to three hours before a workout to improve your efficiency. Weightlifting is so important. You will find it is actually more important to lift the most weight you can once or twice a week than aerobic activity every day. By lifting adequate amounts of weights you are actually building muscle mass which in turn burns more calories. It has been studied that women that lifted weights and worked with weight equipment less often then women doing aerobics more often actually lost more inches and body fat.

I am not saying aerobics and especially exercise is not good. It does help us with our mood and keeps us mobile and vibrant. Walking is a great time to socialize. People that exercise report much less emotional problem as their endorphins increase. Sleep comes easier and they notice a since of well being. It has also been shown that interval walking is very effective. Walk at a fast pace and then slow down and take deep breathes before you begin the fast pace again.

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 and 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

Day 1

Breakfast. High fiber cereal with milk and serving of fruit

Snack whole wheat toast of bagel with low-fat cream cheese

Serving of fruit


2 oz low fat meat, lettuce on whole wheat bread

10 baby carrots

1 cup fruit such as blueberries or strawberries

2 small chocolate chip cookies

1 cup low fat milk


Large apple

1 Carton low-fat yogurt


2 oz low fat meat

1 medium baked potato with 2 T low fat sour cream

8 asparagus or other green vegetable



1cup oatmeal, better Steel cut Irish oats with cranraisins, cinnamon and honey

1low fat 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.

If you have a sweet craving try a couple of pieces of dark chocolate with 1 C nonfat milk.

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 exten your rt 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

Quick Steel Cut Oats

1 cup steel ground oats

4 cups water

handful of almonds

handful of cranraisins or other dried fruit

1/2 tsp salt

Dash cinnamon

Before you go to bed at night mix all ingredients in a crockpot. Set on low and leave till morning. When you get up a high protein, high antioxidant, low fat breakfast is ready to go.

Click here for more information on weight loss and Having Lots of energy!

Spinal twist


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Submit a Comment

  • nancynurse profile image

    Nancy McClintock 5 years ago from Southeast USA

    Thanks for your positive comments

  • nancynurse profile image

    Nancy McClintock 5 years ago from Southeast USA

    thanks so much. Your feed back means so much to me.

  • nancynurse profile image

    Nancy McClintock 5 years ago from Southeast USA

    Thanks for sharing.

  • nancynurse profile image

    Nancy McClintock 5 years ago from Southeast USA

    You are so right. Thanks so much for sharing.

  • nancynurse profile image

    Nancy McClintock 5 years ago from Southeast USA

    Thanks since I wrote this I have joined a gym that combines both aerobic and weights. I have lost at least 2 pant sizes in less than 3 months.!!!!!

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    Thank you so much for your kind words.

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    Thank you so much

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    So glad you found some positive info and I really appreciate you taking the time to comment.

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    So glad you enjoyed it. Thanks for reading and commenting. You don't know how much that means to me

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    Thank you so much. Glad you enjoyed it.

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    YOU are so right. The muscle burn more calories than the fat. Thanks for your comments.

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    Thank you so glad you enjoyed it.

  • amymarie_5 profile image

    amymarie_5 6 years ago from Chicago IL

    Awesome info here. This is very easy to follow and the menu is very good and simple! Voted up

  • profile image

    Cousin Fudd 6 years ago

    Great hub packed with useful information. thanks for sharing. The menu is excellent.

  • DeborahNeyens profile image

    Deborah Neyens 6 years ago from Iowa

    Great tips! Strength training is the key. I always had trouble losing those last 10 pounds (even when training for a half marathon), but then I started doing Jillian Michaels' DVDs, which include both strength training and cardio intervals. Those last pounds melted away. I highly recommend them. Start with 30 Day Shred.

  • profile image

    Cousin Fudd 6 years ago

    Great information and a very thorough hub


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