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To lose one
pound of fat in one week, you would need to cut 500
calories with diet and exercise for 7 days. If you only
follow that for 5 days, then eat way over your limit for
two more days, you're taking two steps forward and one
step back. Check out this week's article on Top 10
Reasons why you're not Losing Weight. Namita Nayyar, AFI |
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For most people, maintaining a desirable weight and body fat percentage can only
be achieved through an integrated program of nutrition and exercise-or balancing
energy intake with energy expenditure. To reduce weight and body fat requires
cutting back on calories and increasing the amount of exercise. Dieting alone
won't work. Even when a person's weight-control system has genetic flaws that
may respond to newly available pharmaceuticals, proper nutrition and plenty of
exercise is still part of the prescription for health.
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Confidence
Every action you take, brings you more confidence in taking additional actions.
Confidence comes from doing.
If you lack confidence, then do something about it -- literally. Do something.
Take action. No matter how little confidence you may have, still there is
something you can bring yourself to do, some action you can take.
Go ahead and do it. Take that first step. Keep doing it until you develop the
confidence to take the next step.
Confidence is something you build with your actions. No one can give it to you
or sell it to you. Your confidence must come from you. In what way is your lack
of confidence holding you back? What can you do right now to begin building the
confidence you need? What small action are you confident enough to take, that
will put you on the road to even more confidence?
Start where you are. There is something you can do. Make the effort. Build your
confidence, and it will serve you well.
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"Avoiding
danger is no safer in the long run than outright
exposure. Life is either a daring adventure, or
nothing."
-- Helen Keller |
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Pear and Cranberry Muffins
Ingredients:
Canola oil spray
1/2 cup unbleached all-purpose flour
1/2 cup whole-wheat pastry flour
1/2 cup plus 1 Tbsp. quick-cooking oats, divided
1/2 cup plus 1 Tbsp. firmly packed dark brown sugar, divided
3/4 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1/2 tsp. allspice
1 tsp. ground cinnamon
1/2 cup low fat milk
4 tsp. unsalted butter, melted
1 tsp. vanilla extract
1 large egg, lightly beaten
4 canned pear halves (not in syrup), drained and diced*
1/4 cup dried unsweetened cranberries
1 Tbsp. roasted pumpkin seeds
1 Tbsp. roasted sunflower seeds
Direction:
Preheat oven to 400 degrees. Line muffin tin with eight 2-inch cups with paper
liners and coat them with cooking spray. Set aside.
In mixing bowl, whisk together flours, 1/2 cup oats, 1/2 cup sugar, baking
powder, baking soda, salt, allspice and cinnamon. In another bowl, combine the
milk, butter, vanilla and egg. Pour wet ingredients into dry, mixing just until
combined. Stir in the pears and cranberries. Divide batter among muffin cups.
In blender, chop pumpkin and sunflower seeds with remaining oats and sugar until
it turns into a fine crumbly topping-like mixture. Sprinkle topping generously
over the muffins.
Bake for 15 minutes, or until muffins are golden brown and a straw inserted in
center comes out clean. Cool 5 minutes in pan, unmold, and serve muffins warm.
* May substitute 2 fresh pears, but make sure pears are very ripe.
Makes: 8 muffins.
Nutrition Information:
Per serving: 200 calories, 4.5 g total fat (1.5 g saturated fat), 37 g
carbohydrate, 5 g protein, 3 g dietary fiber, 200 mg sodium.
Courtsey: AICR
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Top 10 Reasons why you're not Losing Weight
Women constantly complain that they are not losing
weight in-spite of following a regular diet and exercise
routine. WF team has put together top ten possible
reasons why you are not losing weight. Check them out:
1. You might not be exercising enough
You have to work hard if you want to change the shape of
your body. That means a balance of medium-high intensity
cardio exercise along with challenging strength training
workouts.
For weight loss, you'll need to get about 5 cardio
workouts each week at a medium-high intensity for at
least 30 minutes. If you're a beginner, it's best to
start slow and work your way up but, if you're in good
condition and have no restrictions, challenging yourself
with harder workouts is the best way to burn more
calories. Interval training is a good choice because
studies show you continue to burn calories even after
you've stopped exercising.
In addition to your cardio workouts, you need to lift
weights for all your muscle groups at least 2
non-consecutive days a week. And, by lifting weights,
that means using enough weight that you can complete the
desired number of reps. For example, if you're doing 12
bicep curls, you need to use enough weight that you can
only do 12 bicep curls and not one more. Most people
don't lift enough weight to really challenge their
muscles.
2. You're not getting enough sleep
Lack of sleep can contribute to weight gain, though
experts aren't exactly sure why. Women who sleep 5 hours
a night were more likely to gain weight than women who
slept 7 hours a night.
The reasons? Some studies have shown that losing sleep
could affect metabolism by making you feel hungry, even
if you're not. Sleep deprivation may affect the
secretion of cortisol, one of the hormones that
regulates appetite. There's also a theory that we move
around less when we don't get enough sleep, which means
we burn less calories.
Getting enough sleep is crucial if you're trying to lose
weight, not just because of how it affects you
physically, but mentally as well. Sleep deprivation
makes you cranky, confused and can even make you feel
depressed or angry. Make sleep a priority by trying to
get to bed at the same time each night, shooting for
about 8 hours, if you can manage it.
Learn more about this article |
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