Dread the Gym, You're Not the Only One

This is an article from WEBMD, I made a few comments.

Want to hit the gym, but can't quite seem to make it there? Your schedule might not be the only reason.

If you're feeling  self-conscious, afraid of injury, or just plain uncomfortable,  or maybe you're bored with the whole idea of staying for almost one hour when you could be doing something else, there are solutions for all of those.                

1. “I’m too heavy for the gym.”

Maybe you think that people who go to the gym are already in shape. Not so! 

The first time I went it was late morning and I thought it was a hangout for Seniors. 

If you're afraid that people will judge your appearance, “remember that everyone is there to improve how they look and feel,” says Anika Christ, a program manager with Life Time Fitness. The first gym I joined was a 24-hour fitness center. They’re popular because not everyone likes to workout with the crowds. I like to visit a gym a few times before I commit. See for yourself when it's slow and you can work the machines without waiting. I also like a gym with a pool. I like to swim on alternate days, you can’t do the treadmill or lift weights every day. A gym membership can be beneficial if you're new at this. A trainer can help you get started. You don’t need them forever, but they can help you get on the right track.

Try these ideas:

1. Buddy up. To make yourself feel more comfortable, bring a friend with you or better yet start by getting a trainer your first day. They will show you how to do a 30-minute workout and tell you the truth about what you can expect. Work with the trainer for a couple of weeks to get your form down and start to make progress and you'll know when it's time to go it on your own. Regular workout are about more than just losing weight. Getting in shape will make you healthier and more confident. No one wants to be fat and you don't have to be.
2. Pick your spot. Go for a machine that’s away from the action (and, perhaps, far from a mirror, if you don't want to see yourself while you're exercising), or nab a spot in the rear corner of a fitness class. Do whatever makes you feel at ease. You are in control.

Working out regularly can make you feel more confident. It's also a mood-booster. “One session at the gym can enhance your mood for up to 12 hours,” Christ says. It’s true, a good workout gets your engine running and can work out the aches and pains. You’ll feel like you accomplished something.

2. “I don’t know how to use the equipment.”

Never seen a kettlebell? Stumped by the settings on that rowing machine? That can feel intimidating.

Try this: Prep yourself ahead of time so you know what to expect.

“A quick online search will give you dozens of pictures, videos, and articles explaining the proper ways to use a piece of equipment or perform an exercise," says Aaron Maibach, a certified personal trainer in San Francisco.

If you still feel unsure once you start your workout, ask an employee or someone else who’s around for help. “Feeling lost in the gym happens to everyone,” Maibach says.

3. “I get so bored!”

Putting your head down, blasting your iPod, and focusing only on the exercise at hand is motivating for some people. For others, it’s not enough to beat boredom, says psychologist Patricia A. Farrell, PhD. Generally, this happens to people who do the same machine for an extended length of time. I can understand, I use a stationary bike for more than 30 minutes a day. I find a bike near a TV and I watch TV or sometimes read.

Try this: Shake up your routine. Try a group fitness classes -- from tai chi to Zumba -- most gyms offer. Yoga is popular now and you can usually find a beginner class if you go in the morning or after work.

"Working out with other people gives you camaraderie and pumps up your enthusiasm," Farrell says. "You get a sense of 'We're all in this together,' which eliminates the feeling of 'I have to do this alone.'" 

Try to smile while you're getting your sweat on; Smiling releases endorphins, the body’s feel-good chemicals, and lowers stress, according to a study from the University of California at Irvine.

4. “I don’t have anything to wear.”

Workout clothes can be super-tight, trendy, and expensive. But they don't have to be.

Try this: Choose an outfit that fits your shape now, not what you hope you’ll look like after you’ve been hitting the gym for 6 months, Christ says. 

Loose pants and a loose shirt are a good choice. Dark, solid colors will help you blend in. “Buy something comfortable that makes you feel confident,” Christ says. It's easier to be flexible in loose fitting clothes. Visit a gym a few times before you sign-up and see what other people your size are wearing and don't sign up for a long-term. Some gyms let you pay by the week or month. All gyms are not the same and you might want to switch. 

5. “I’m worried I’ll get hurt.”

Forget the old saying “no pain, no gain.” “Exercise shouldn’t be horrible and difficult,” says Erin McGill, director of training and design at the National Academy of Sports Medicine. 

If your last trip to the gym was torturous, you likely overshot your abilities, or your body alignment was off.

Try this: Sign up with a personal trainer who can show you the correct way to move and ease you into a program that’s right for your fitness level. Some gyms offer a complimentary session to new members.

If you’re working out on your own, remember: Less is more. “Quality of movement is far more important than doing X number of reps or spending X amount of time on the treadmill,” McGill says.

6. “Why should I even start? I’ll never stick with it.”

Thinking like this defeats you before you even step into the locker room. If you’re serious about losing weight, exercise is as important as your diet. 

“Many people assume they need to put in excessive hours at the gym and overcommit right from the get-go,” Christ says. “When you do too much too soon, you won’t be able to stick to it.” So take baby steps.

Try this: Exercise one time this week for no more than 30 minutes (and make it as fun as possible). Add another workout the following week, and slowly build in more sessions from there. 

Weight loss isn’t about going as hard and fast as you can, Christ says. “It’s about behavior change and building [good] habits.”

7. “I really hate the gym.”

You absolutely -- hands down, no doubt about it -- can’t bear the thought of going to the gym. So don't go. “You can accomplish plenty of goals outside the gym,” McGill says.

Try this: You still need to exercise, but you can pick where you do it. 

“Tennis, hiking, walking, and/or biking can all burn calories and help you get in shape," McGill says. "Think about what activity you like to do; then do it more."

Whatever you choose, don’t push yourself too hard. Overdoing exercise will just make you more likely to hate your workout.

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.
My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99

Should You Cut Down Drinking Alcohol or Quit?

When I was actively working on losing my body fat I did have to  practically stop all alcohol. Alcohol has too many calories. If you have been drinking at a level that is considered high-risk or heavy drinking, you may want to consider making a change in your drinking patterns -- or quit altogether. But which is the best choice for you? Should you try moderating your alcohol consumption, or should you try to quit?

Many people do learn to moderate their drinking and are successful in returning to a pattern of low-risk drinking.

Just as there are support groups for those trying to quit drinking, there are support groups for those who are trying to cut down or moderate their drinking.

When Cutting Down Doesn't Work

If you try to cut down, but find that you cannot stay within the limits that you set for yourself, it may be best to quit instead. One of the main reasons that people decide to quit drinking and seek help to do so is because they find they have lost the ability to control the amount they drink.

You are the person who is in the best position to make the decision of whether to cut down or quit. If you can consistently drink one or two drinks and no more, then you may be able to cut down to a low-risk drinking pattern. But if you find that those first two drinks usually trigger an urge for more and you rarely drink only two, chances are moderation is not an option.

When Quitting Is Advised

There are other reasons that quitting drinking may be a better option for you than moderation or cutting down, according to the National Institute on Alcohol Abuse and Alcoholism (NIAAA):

• If you have been diagnosed with an alcohol use disorder, or you currently have symptoms of alcohol abuse or alcohol dependence.
• If you have certain medical conditions, such as cirrhosis of the liver, hepatitis C, chronic pain, certain heart conditions, or mental disorders such as bipolar disorder.
• If you are taking certain medications that can negatively interact with alcohol.

• If you are pregnant or planning to become pregnant.

Other Reasons to Quit

If you are planning to make a change in your drinking, it is best if you discuss the decision with your healthcare provider. According to the NIAAA, even if you do not fit into any of the above categories, your physician may recommend that you quit drinking based on other factors, such as:

• A family history of alcoholism
• Your age
• If you have had alcohol-related injuries
• Alcohol-related sleep disturbances or sexual dysfunction

It's Your Decision

Whatever your decision - to cut down or to quit drinking - there is support available to help you met your goals. If you decide to quit, you may want to seek help. You do not have to do it on your own.

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.
My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99

Change Your Mindset About Losing Weight

The post below is from HealthNet and it confirms the theory that losing weight starts with a positive attitude and your willingness not to get discouraged because this might be harder than you thought.
Your brain can be your ally or foe when it comes to losing weight. Don’t let negative thinking prevent you from shedding those unwanted pounds. Tori Cohen, RD, Director of Food and Nutrition Services at Los Robles Hospital & Medical Center in Thousand Oaks, California, shares tips on how to turn negative, self-defeating thoughts into positive ones so you can reach your weight loss goal.

1. Be a Glass Half-Full Person
“This is hopeless. I’ll never lose weight!” Sound familiar? Don’t let negative self-talk become a self-fulfilling prophecy. “The way you think affects how you feel, which ultimately affects behaviors,” says Cohen. If you tell yourself you can’t do something, chances are you won’t. Instead, “think of the benefits of reaching a healthy weight,” suggests Cohen. “Positive thinking will encourage and inspire you to make changes.”

Practice saying, “I’m choosing progress, not perfection” or “I have the strength to do this!”

Even if past weight-loss attempts have proven unsuccessful, try to be optimistic – and learn from successful weight loss losers. “Start fresh, turn over a new leaf,” says Cohen. “Focus on what your future goals are and not on what has happened in the past.”

2. Praise Your Successes
No matter the challenge, you need positive self-esteem to succeed. And this is true with weight loss. When you have a setback — you devour the chips and cheese dip at the Mexican restaurant – your self-esteem can take a beating. But when you succeed, your self-esteem gets a boost. “Each time we make a positive move to our goal it will inherently give us motivation,” says Cohen. “The key is to take that motivation and keep moving forward.”

3. Take It Slow and Steady
Don’t fall prey to false advertisements. “Tabloids suggesting you can lose an extreme amount of weight in a very short period of time or fad diets that express the same notion are often suggesting that a person follows an unhealthy and unsustainable weight loss,” says Cohen.

Reaching a goal weight takes time, so be patient. “Safe, healthy weight loss is one to two pounds per week,” says Cohen. If you find yourself getting frustrated every time you step on the scale, don’t weigh yourself as often. Many experts recommend you weigh in no more than once a week.

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I write about losing weight, how to lose weight, what foods to eat when you’re trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It’s a how-to book that also tells you about the mistakes I made and how to avoid them.
My ebook is available at http://www.amazon.com, http://www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99

Does Stress Effect Our Weight?

I always knew stress had an effect on us and stress on people trying to lose weight is the main reason people give up. But I was listening to a radio talk show today and he was talking about stress on employees. People that retire are more stress-free, happier, and healthier people. They have more time for themselves. They eat better and exercise more so is that the answer to being a healthier person? You have to quit your job and then you'll be healthier and happier?

Maybe, but we can't all do that. The radio host was also saying that most people don't realize how much stress they have in their life until they quit  their job and the weight is lifted off their shoulders.
The thing about stress is that it takes your mind off of you. It puts the focus on the problem or problems that are constantly on your mind and because your focus has shifted you are now spending your time worrying about these problems and that's what causes the stress.

If you have a busy lifestyle to the point where you are constantly the problem solver, then stress is your middle name and some people love it. But for the most part, people have a limit to the amount of stress they can deal with. You hear all the time how someone is stressed-out and to me that means they have more than they can deal with. If you're still in the workplace, you may know a few people who seem like they are always stressed-out. Sometimes we are pushed into these stressful positions at work and we have to accept them.

Being over-stressed is common in today's workforce and it's contagious. It's easy to bring it home with you and pile it on your spouse. Of course, your spouse may have just as much stress trying to deal with other family members or the spouse's job. All of this stress in a family contributes to the unhealthy population. Only three percent of our adult population lives a healthy lifestyle. The statistics are staggering.

I contribute the number of people living an unhealthy lifestyle to a stressed-out population. And it's these people that are a part of the 97 percent that are pushing the percentage of overweight adults up to a staggering 67 percent and still climbing.

Most people have never been taught to deal with stress or deal with the fast pace lifestyle we have today. This is why we have millions of adults overweight. I think because of the high-stress levels we have that many turn to comfort food to deal with their situation. Comfort foods has the excess salt, sugar and fat content that packs on the pounds. Because we're under so much pressure we don't care about how much we eat or drink, we just want some comfort. A release from the pressures caused by stress.

The young adults in our world are trying to avoid the problems associated with stress by waiting to get married, waiting to buy a home, and many young adults are avoiding stressful jobs. I think in the future employers will have to make the workplace a better place. A place more stress-free. I'd like to see that day real soon. Employers talk about employees being productive, but what they really mean is that employees need to do more. It's wrong to keep asking for more from your employees and just keep mounting up the pressure, because all that amounts to is more health problems that translate into more time off from work and more turn-over.

You have to be happy with your situation at home and at work and then you can deal with your health problems like being overweight.

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99

Why Do We Eat So Much At Night?

You stick to your diet all day and eat healthy well-balanced meals. Then the evening comes and you find yourself making repeated trips to the refrigerator or pantry to eat food that you don't really need. Sound familiar? If it does, you're not alone. Nighttime calories are a struggle for many dieters who find that they continue eating after dinner. If you're serious about losing weight, use these tips to stop eating so much at night.

This habit of eating after dinner is a habit you have to break if you want to lose weight.  Going to bed with undigested food in your system is the best way to add weight.  Read this post below and make this habit a priority to break. If you're going to lose weight you have to stop eating 3 hours before bed. 

You're normal if you like to snack and graze after eating dinner. But if you are trying to lose weight, the calories you consume from snacks in the evening could easily undo a day's worth of smart food choices. So the first step to eating less is to find out why you eat when you don't need to.

For most of us, the reason we overeat is related to the fact that we are less busy at night and we are near food. We like to relax and enjoy more leisurely activities and the food is a common source of comfort. Without the distraction of work or other daytime activities, it's easy to grab for snacks that are nearby. If you can find other ways to unwind, then you'll be likely to eat less at night. You can also use these strategies to curb nighttime eating.

How to Stop Eating After Dinner

The best way to curb your nighttime eating behavior for good is to use short-term strategies to break the habit. If you can replace snacking with a healthier habit, then you won't feel the urge to overeat in the evening.

Use one of these tips (or all three) to change your night-time snack habit.

Move away from the food. You're more likely to eat too much at night if you are always around food. So after dinner, move away from the kitchen. This might mean that you postpone clean-up tasks so that you aren't tempted to eat leftovers. Or better yet, delegate the job to someone in your house who isn't on a diet.

Another great way to get away from food is to go for a walk after dinner. I walk the dog after dinner. I get in extra activity to burn more calories. At the same time, I'm breaking the habit of snacking after dinner. But the real plus for me is I can sleep better. I'm not stuffed full and the walking has made me little tired. Even if your walk is just 15-20 minutes long, physical activity helps to break up the eating momentum. It also gives your body a chance to feel the sensation of fullness so the urge to eat is less strong. After I became accustomed to walking at night, I stretched out my walk to 45 minutes.

Use a "meal-ender" to curb your appetite. Some dieters use mint-flavored gum to diminish the desire to eat after dinner. Most of us don't like the taste of food when we have a mint flavor in our mouths. Brushing your teeth after dinner provides this same benefit - along with a dental bonus. That's true but I still like mint flavored gum whenever I have a craving to eat something.

You can also use MealEnders to stop eating so much. These small candies reset your taste buds so that you don't feel the urge to eat. MealEnders contain no stimulants and are regulated as a food product so they have to follow strict guidelines of the Food and Drug Administration, unlike many diet and weight loss supplements.

Be a smart television watcher. Most of us eat too much at night when we snack mindlessly in front of the television. Some researchers even believe that certain action shows make us eat too much food. Regardless of your show preference, however, you can create healthy eating habits in front of the television to eat less and lose weight.

One way to eat less is to keep my hands active. I do simple chores while I watch TV. Sometimes I read while I watch TV, my brother taught me that. And sometimes I stay on the internet at night and that keep my hands busy.

Remember, snacking isn't bad for your diet. But eating when you're not hungry is never a good plan. Learn to eat a healthy (not hardy) dinner and then create habits to stop eating  at night. You'll reach your goal weight faster and keep your weight off for good. Most diet gurus will tell you not to eat the 3 hours before bed. There's a good reason for that. Late night food won't have time to be properly digested and will end up being stored as fat.
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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.
My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99

Eat Six Meals a Day to Lose Weight

I found this post on MedicalNet and I did try this and it did work for me. Eating several small meals helped me control the size of my meals. I don't know that I ate less, but I definitely wasn't hungry. You do have to eat quality food and control your calories. I kept my calories to 300 or less per meal and kept them all about the same size. Breakfast was my only exception if I had any larger meals it would be at breakfast. Breakfast is your first meal in 12 hours and I would be hungry, but if you eat a lot of protein your hunger will disappear. Read the following post and judge for yourself.

You’ve probably heard the advice that eating small meals throughout the day is how you win the battle of the bulge. The claim is that frequent snacking, as long as it’s healthy, keeps your metabolism humming, staves off hunger, and controls blood sugar. The end result: You eat less. Except it may not work that way.

A study from the University of Ottawa found that on a low-calorie diet, there was no weight loss advantage to splitting calories among six meals rather than three.

A second study found that switching from three daily meals to six did not boost calorie-burning or fat loss. In fact, the researchers concluded, eating six meals a day actually made people want to eat more.

And a research review reached no conclusions about whether meal frequency helps or hurts with weight loss.

So if the number of meals you eat doesn’t make a difference with weight loss, what does?

Calories, says Kristin Kirkpatrick, RD, a wellness manager at the Cleveland Clinic. Your best bet is to cut your daily calories, regardless of how often you nosh. If you want to eat more often, you can, as long as you keep your calories in check.

The Upside of More Than 3 Meals a Day

While eating many meals may not rev up your metabolism or make you burn fat, experts say it could help you in other ways.

The longer you wait between meals, the hungrier you get, and then you’re more likely to overeat.

“After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier,” says Cleveland dietitian Amy Jamieson-Petonic, RD. “Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.”

That’s why breakfast is so important. After 7-8 hours of sleep without food, you need energy to get moving, Jamieson-Petonic says.

People who regularly eat breakfast tend to weigh less than those who skip their morning meal. They also get more nutrients like vitamins D, B12, and A. They may even be more likely to resist food cravings and make better food choices, especially when protein is part of the meal.

If you start off your day with breakfast and then continue eating every 3 to 4 hours, you’ll provide your body and brain with a steady stream of nutrients so you don’t go overboard at mealtime.

How to Snack the Right Way

If you’re going to go the mini-meals route, your biggest danger is eating too much.

“As long as you choose good foods and keep portion sizes in check, frequent grazing can help you lose weight and keep cravings at bay,” Jamieson-Petonic says. The simplest strategy is mixing portion control with protein and fiber to fill you up. Plan nutrient-dense snacks like these:

• Fresh fruit with low-fat cheese
• Raw veggies with 1/4 cup hummus or tzatziki sauce for dipping
• Whole-grain crackers with 1 ounce of low-fat cheese or one tablespoon of nut butter
• 1/4 cup trail mix with nuts, dried fruits, and whole-grain cereal
• 1 cup nonfat Greek yogurt with fresh berries

Whether you’re grazing throughout the day or having the standard three meals, getting the most nutrient bang for your calorie buck is key. So avoid “junk” foods that are easy to overeat (processed foods, refined carbs, sugary drinks).

Instead, fuel up on protein and high-fiber carbohydrates. Both fill you up without weighing you down, Kirkpatrick says.

If you have trouble controlling portion sizes, or you don’t have time to prep healthy snacks, you may be better off with the old three-meal-a-day plan.

What Matters More

The number of meals you eat doesn’t matter as much as what you eat, Kirkpatrick says.

Fill your plate with plenty of fruits and vegetables, whole grains, and lean sources of protein.

Quality, calories, and portion sizes ultimately make the difference.
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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.
My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99

Less Than 3 Percent of Americans Live a Healthy Lifestyle

I found this post today and I wanted to reblog this because we wonder why so many Americans are overweight. Is it any wonder.

Factors studied included not smoking, eating right, exercising and keeping a low percentage of body fat

By Robert Preidt

HealthDay Reporter

Do you get a moderate amount of exercise, eat right, keep from piling on fat and avoid smoking? Congratulations, you're among the 2.7 percent of Americans who do so, according to a new study.

Researchers say that, unfortunately, the other 97.3 percent of American adults get a failing grade on healthy lifestyle habits. The study looked at data on more than 4,700 people who took part in the U.S. National Health and Nutrition Survey. The researchers assessed how many people followed four general "principles of healthy living" -- a good diet, moderate exercise, not smoking and keeping body fat under control.

"The behavior standards we were measuring for were pretty reasonable, not super high. We weren't looking for marathon runners," said study senior author Ellen Smit, an associate professor at the OSU College of Public Health and Human Sciences, in Corvallis.

In fact, the standards used in the study are typical of lifestyle advice given by doctors to their patients, Smit's team said. People who adhere to those four behaviors can help reduce their risk of many health problems, including type 2 diabetes, heart disease and cancer.

Unfortunately, less than 3 percent of the adults in the study achieved all four of the healthy living measures, the researchers found. Overall, 71 percent of the adults surveyed did not smoke, 38 percent ate a healthy diet, 10 percent had a normal body fat percentage and 46 percent got sufficient amounts of physical activity. Sixteen percent had three of the healthy lifestyle behaviors, 37 percent had two, 34 percent had one and 11 percent had none.

Among the other findings: women were more likely than men to not smoke and to eat a healthy diet, but they were less likely to have adequate physical activity levels. And when it came to race and ethnicity, Mexican-Americans were more likely to eat a healthy diet than blacks or whites.

The study was conducted by researchers at Oregon State University, the University of Mississippi and the University of Tennessee-Chattanooga.

In terms of public health, the findings are disappointing, Smit said in an OSU news release.

"This is pretty low, to have so few people maintaining what we would consider a healthy lifestyle," she said. "This is sort of mind boggling. There's clearly a lot of room for improvement." Further research is needed to identify ways to get American adults to adopt more healthy lifestyle habits, the experts said.

The study was published recently in the journal Mayo Clinic Proceedings.

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99