10 Steps to Speed Weight Loss

Making simple changes that either cut out or burn off extra calories will add up to weight loss over the course of a year.

If you’re struggling with weight loss, then you already know it’s the little things that add up — the “little bit more” at the dinner buffet, the “little bit too tight” feeling of your clothes. But what if you also knew about the little things you could do every day to increase your weight- loss success? Here they are.

10 Steps to Speed Weight Loss

1. Switch up your snacks. “First of all, watch mindless snacking,” says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center in Houston, Texas. “[Those calories] really add up.” Instead of grazing on the baked goodies in the break room, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch, such as apple slices smeared with peanut butter. If you are counting calories, doing the math may help: a pound is the equivalent of 3,500 calories, so if you can cut 100 calories out of your day, you will lose a pound in just over a month.

2. Cut out high-calorie condiments and sugars. “Instead of getting a coffee with sugar, try Splenda,” says Banes. Likewise, try mustard on your burger or sandwich instead of mayonnaise, and order your salad dressing on the side so that you can control the amount you eat.

3. Hoof it. “Exercise is key,” says Banes. People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk. This will add extra exercise — and burn more calories.

4. Anticipate temptation. If you know you can’t resist freshly baked brownies, don’t keep a mix in your pantry. Also, if you are going somewhere with friends and family and know you’ll have a hard time controlling yourself, make a decision before you get there about what you will eat — and stick to it.

5. Try the veggie-loaded plate method. Banes recommends using your plate to guide your food selection and portion sizes. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates. If you decide to get a second plate, says Banes, it had better be all vegetables. People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.

6. Skip the fast food. A study of 1,713 adults who have been successful with weight loss demonstrated that people who eat at fast-food restaurants less than twice a week have greater success with their weight loss. “If you do eat fast foods, don’t supersize it,” says Banes, and try to opt for a salad, small portions, or “get baked, not fried.”

7. Limit the calories you drink. While most people understand sugary sodas add calories, Banes sees a misconception when it comes to sweet tea and juices. Sweetened tea is no less calorie-dense than soda, and you’d be better off eating the fruit than drinking the juice, advises Banes.

8. Be accountable. Whether you have a diet buddy you check in with, a support group, or a food diary, keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.

9. Order smaller portions. Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss. Banes recommends ordering the lunch portion, an appetizer, or a children’s meal — or put up to half your meal into a doggy bag before you begin eating.

10. Acknowledge your success. People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals.

These small changes, all of which can easily be made, will quickly add up to more pounds lost over time.

Source: EveryDayHealthLiving
By Madeline Vann, MPH
Medically reviewed by Lindsey Marcellin, MD, MPH

Image

Today’s Check-In: How are YOU?

Let’s do a Check In! To each of you out there reading this post: In three words or less, DESCRIBE YOUR CURRENT INNER STATE IN THE COMMENTS.

How ARE You? Please share. Together we create an energy field of support.

Random words encouraged!! =)

Something like this:
Breathing, surrendered, tired

In three words or less, what’s YOUR check in?

~♥♥~ All moods accepted ~♥♥~

Love,

Jennifer
Author of Blue Fingers Brass Knuckles

currentstate

Image

Ask Dr. Berman: How Can I Ask for What I Want In the Bedroom?

When you feel unfulfilled behind closed doors it can be difficult to speak up and tell your partner the truth.

couple discussing their sexual desires

Q: My partner is well-meaning, but he doesn’t know how to please me in the bedroom. How can I tell him what I want without offending him?

A: Many women struggle with asking their partners for what they want in the bedroom. Part of the problem is that women are used to being people-pleasers, even when it comes to sex. They shy away from owning their own pleasure and voicing their own needs, even though this cheats them out of enjoying sexual release and damages their relationships. Believe it or not, most men say their number-one sexual priority is making sure their partner is satisfied. Yep, his biggest turn-on is knowing that he is turning you on, so it’s great that you are stepping up to the plate and looking for ways to help him do that.

First, make sure that you never, ever, fake orgasm. Not only are you cheating yourself out of pleasure and denying your own sexual needs, but you are also being dishonest with your partner. Though your intentions are good, deception and dishonesty have no role in a healthy relationship, especially when it comes to the bedroom. As I mentioned earlier, your partner wants to please you and when you deny him the right to do so, you chip away at the essential bond between the two of you.

Additionally, since your needs are not being met, you will find yourself more tense and irritable with him. Indeed, it is not uncommon for a woman to quietly resent her partner for not fulfilling her, even though she is doing everything in her power to convince him that she is fulfilled. Talk about a vicious cycle! This is why lies (even the “little white ones”) have no place in your relationship.

Skip all that deception and get right to the heart of the issue. Do so tactfully and subtly. For example, if you are watching a movie and you see a sultry sex scene that gets your heart racing, why not lean over to your partner and say, “I’d love to try that position with you tonight.” Or, if you are thumbing through a women’s magazine and see an article on sex tips that catches your eye, clip it out for him to read with a note that says, “Hope you are ready for this later!”

Next, you might try a hands-on approach…literally! When you are in the middle of a hot-and-heavy encounter and he seems to be missing your hot spots, pull back and say “I want to give you a sexy show.” Then, self-stimulate, being very careful to show him just how you like to be touched down there. Or, you might initiate a 69 session in which you tell him to imitate the licks and strokes you use on him. That way, you will both be receiving pleasure and he will be able to follow your lead.

You can also create a “fantasy box,” in which you each write down naughty and sexy fantasies. Slip them in the box and whenever things get humdrum, reach in and grab one of the slips of paper. Act it out to the best of your ability and bring your naughtiest desires to life!

Most importantly, just make sure that you are upfront and honest when trying to communicate your needs. Your partner wants to please you…help him out already!

Dr. Laura Berman

This is a topic that hits home to thousands of people across the nation, I being one of them and I felt compelled to post this article by well known sex therapist/counselor Dr. Laura Berman.

Do you have this problem, and if so what have you done about it?

– Jennifer Martin

Men Prefer Women Who Are Curvy

Although many women aspire to be stick thin like models and actresses, a recent study reveals that guys prefer women who are shapely.

Forget stressing over each and every calorie! A recent survey from the dating site Yangutu has found that men actually prefer women who have healthy, curvy frames. According to its results, 78 percent of men prefer women with hourglass figures, while another 17 percent of men are attracted to women who are of average weight.

There is a reason why men might prefer women with ample curves. Men are visual creatures, and while they might respond to svelte fashion models, they are also biologically programmed to seek out a voluptuous figure. This is possibly because certain physical attributes like full breasts and a small waist-to-hip ratio are traditional signs of youth and fertility.

In fact, a 2010 study performed by researchers at Radboud University in the Netherlands found that even men who were blind from birth responded to these visual cues. The men were asked to feel mannequins who had varying waist-and-hip ratios, and then select the one they liked the best. Almost invariably, they chose the mannequin with the lower waist-to-hip ratio, just as the sighted men did. Hence, while size 00 might be the trend on the catwalk, it is voluptuous women with bodies like Marilyn Monroe or Mad Men’s Christina Hendricks who speak to a man’s basic need to procreate.

The message of body acceptance is an important one for all women, particularly for young girls. It is imperative that this lesson be learned and reinforced at home. If a girl grows up with a mother who is always dieting or skipping meals, she is going to get the message that her self-worth is inherently tied to her looks and her weight, and she is not going to learn healthy eating habits. Instead of purchasing the latest weight-loss products or stocking the fridge with prepackaged diet meals, mothers and daughters can stay healthy and fit together by choosing fruits, veggies, whole grains, and lean proteins, and by making a commitment to exercise together.

The bottom line is that no matter what size you are, food is something that should nourish your body and your spirit, and the only “diet” to consider is one that includes real, nutritious foods. Starvation strips you of more than just calories, it strips you of your self-esteem and robs you of happiness — one skipped meal at a time. So forget diet fare and reach for fresh food like veggies and fruits — not only will you look great, but you will feel great as well!

 

Source: Dr. Laura Berman