Tag Archives: diet

How Much Protein Do I Need To Eat?

Protein is the body’s main building block that plays an essential role where muscle, tendon, organ, skin, enzyme, hormones, neurotransmitters, etc is concerned. If you don’t get enough, your body could suffer. But how much protein do you really need to eat?

The average woman should consume about 45 grams of protein daily, or between 10% to 35% of your daily calories should come from protein. However, I would like to add that the right amount of protein an individual needs is affected by several factors including lifestyle, activity levels, weight loss or if you lifting weights to build muscles.

Are you among the following people with special protein needs?

  1. The dieter

You aim to lose body fat while maintaining lean muscles for effective weight loss. Properly portioned foods rich in protein help keep you full longer so that you stick to your diet more effectively. Your daily protein requirement is 0.35g to 1g/lb of body weight.

  1. The semi-vegetarian

You eat mostly vegetables but sometimes include chicken and pork in your diet in an attempt to get enough protein for your daily need. You require about 0.36 grams of protein for every pound of your body weight.

  1. The strict vegetarian 

You solely rely on pure vegetables but add beans and whole grains for your protein needs. Your daily protein range for every pound of your body weight is 0.36 to 0.86 grams.

  1. The fitness buff

You actively take part in sports and other physical activities. You regularly workout and because you know your protein need is twice as much, aside from your regular diet, you also take protein supplements. You need to have at least 0.7 grams to 1.6 grams of protein for every pound of your body weight.

Some women have higher protein needs such as those who are pregnant or lactating. They generally require an extra 10% of the recommended daily value to ensure they don’t suffer from deficiencies.

In general, a serving of meat, poultry or fish that is the same size and thickness of your palm or no more than 1/3 of your plate is fine. You should consume no more than 2 servings of that in a day. It is better distributed in your body if you spread your consumption throughout the day and not take it in one bulk.

Does Weight Watchers Online Work?

Weight Watchers is a  weight-loss program with a solid structure backed by scientific research and has good support and foundation.  Sounds like a successful game plan right? But will it work successfully if followed online?

It is undeniably among the most successful programs ever launched where health and weight is concerned. It gained popularity because it does not forbid foods, it allows you to eat anything….within limits.  Apparently what it teaches is about moderation and not elimination or14ea9670d1195bdc194e5ae28eeaa688 avoidance. At the same time it gives emphasis on eating more of vegetables and other healthy food options.

WW Online

The online plan was likely to have been developed because not everyone can attend “meetings”, a common issue among busy mothers, or those who just want to follow a solid diet from the comfort and privacy of their home. Videos, meal plans, recipes and online tools may be accessed to help those who are on the program. With so many people depending on the World Wide Web, I can imagine it to be a thriving community. Will it be as effective as being physically present during a “meeting” could be a give or a take.

Consider the benefits of this online weight-loss program:

  • You can eat what you want. Remember that this program does not stop you from eating to begin with.
  • It is very ideal for busy people.
  • Its propriety points rewards system encourages members to burn as many calories as they can. That surely leads to weight loss.

Going back to whether or not it will work, here is my take on it.  Any diet plan for that matter will work provided one sticks to it. It can be challenging, online or not, with so many distractions around us – kids, work, household chores, etc. What I strongly suggest to make any fitness and weight loss program work is to make sure you follow one that is perfectly suited to your lifestyle so you can maintain it for a longer time and see results. Results are perfect motivation.

If you need to lose weight, a good diet plan will surely help. But what will make it work effectively is your determination. Combine that with regular physical activities and subsequent weight loss can happen not to mention a better physique.

Why Is Breakfast So Important For Weight Loss And General Health

Breakfast is the day’s most important meal and it is also
connected to weightbreakfast loss. That said, you might want to start asking what’s for breakfast if you want to maintain an ideal weight, lose weight or simply have good health.

Below are a few simple facts when it comes to breakfast and weight loss:

  • Years of different studies established that young adults who ate breakfast had better metabolism and lower body mass index or BMI. They were also less hungry for the entire day compared
    to those who skipped it.
  • Another study found that adults who ate breakfast tend to be more physically active because they feel energized right at the start of the day.
  • Regular morning meals help produce the enzymes that help in fat metabolization that leads to weight loss.

Healthier food choices means a healthier you in many aspects. Have you gone to school or the office early morning on an empty stomach? Notice how your brain refuses to cooperate? That is brought about by hunger. In short, breakfast allows you:

  1. Better cognitive function – memory and concentration is improved when essential glucose and carbohydrate is supplied to the brain at the start of the day.
  2. Provides the immediate energy the body needs – after fasting for several hours during sleep, morning meals literally breaks the fast to keep the body energized for the entire day.
  3. It leads to better and long term health – studies also indicated that breakfast helps reduce instances of high blood pressure, heart diseases, obesity and diabetes.

You see, becoming fit and maintaining weight is not really about not eating but eating right especially at the start of your day. So rise and dine, “breakfast like a king, lunch like a princess and dine like a pauper” and feel better.

Managing Your Weight During the Holidays

There is something about the holidays that I feel so glad about. It is as if I am back to being a child enjoying the different colored lights, the chill in the air, the shop-till-you-drop mode that everybody seems to be into and oh the food, glorious food! Don’t get me wrong. I am not Unknown22saying you can cheat on your fitness journey and simply let the unwanted pounds set in just because it is the holidays.

So what I am really saying? That with careful planning and enough discipline, you can welcome December with so much gusto and not necessarily spend January regretting it all. Here’s how you can manage it:

  1. Stay active

I should tell you now that you are not to entirely blame the food. The holidays can keep you really busy that you tend to neglect your regular workout routine. So by all means, stay active, not necessarily in the gym. For instance, use the stairs to go from floor to floor while shopping in the mall.

  1. Stick to your healthy diet

Yes the holidays would mean a lot of food but I’m sure there is always a healthier option offered. Shy away as much as you can from foods that are too sweet or laden with so much fat. You may sample a small amount but be sure to fill up with more fruits and vegetables so that you are not tempted to try more of the unhealthy offer.

  1. Attend parties but come half-full

This was one of the smartest things I have proven to work when I can’t say no to a party invitation. I never attend on an empty stomach therefore I am able to stay in control of what I consume.

  1. Drink right

If you think that it is only the food you need to watch, I must remind you that even a tumbler of gourmet coffee topped with high-calorie whipped cream could be detrimental to weight control. What I’m saying is avoid liquid calories ladies.

  1. Do your best to exercise despite the frenzy

As long as you can exercise even in small bursts will contribute in keeping the pounds away. If a straight 30-minute workout is not possible, try a short 15-minute exercise in the morning upon rising and another 15-minute routine in the afternoon or between breaks. Whatever it takes just so you can squeeze it in.

6.  Be realistic…and cut yourself some slack!

Lastly, it’s ok to enjoy yourself over the holidays, to indulge on some of your favorite foods, and even to miss a few workouts.  Other times, you can modify your workout, and simply do a short ab workout, or a walk around the block, or maybe a short pilates exercise video.  Just stay active, and choose your desserts and treats wisely.  Below is a free Pilates workout, and it’s only ten minutes long…you can do that!  For more workout videos like this, go to: http://workoutsondemand.com

Healthy Portions to Help You Lose Weight

Who wants food to go to waste? I sure don’t! But never will I consume an extra amount just because I’d rather put it in my body that let it go to waste. How do you prevent this from happening? Here are my strategies for eating healthy portions to a healthier you and me.

Go for single serve.

It’s not easy to see the unwanted pounds go if you go for double or family size. Try single serving sizes. They taste the same, believe me! Even if you ‘eat healthy’ by preparing low-fat, low-sugar but serve yourself a giant portion, where will that take you but to fatsoville. So instead of baking a whole cake, bake cup cakes so that at each snack time, you are not tempted to eat a whole cake slice or more but just a small piece.

Clear leftovers – immediately!

Don’t tempt yourself into eating more by seeing food at the table waiting to be consumed. Eat your fill, then quickly put away leftovers so that you don’t justify a second helping by saying it was there beckoning.

Complete a meal with healthier options.

I know it is not easy to get used to eating smaller portions no matter how you try to convince yourself that it is for the better, healthier you. I have been there and I certainly know how it feels. I satisfy my need for a full satisfying meal by rounding it off with fruits or vegetables and it works.

If it must be big, let it be healthy big.

Okay, I admit that there are times when I want to go big – but only on the healthy stuff. Food that is rich in water content but low on fat is okay hence a big portion of vegetable salad is fine. I’d watch that dressing though.

Avoid eating straight from the package.

If you must eat some snack, avoid doing so straight from the bag or the box because it can be difficult to stop yourself once you are already enjoying the food so much.

Knowing the difference between portion size and serving size (which can be cup or ounce) will help you determine the right amount to pile on your plate. Below is an idea about portion sizes based on things we see daily.

75g of fish – a check book

25g bread roll- a soap bar

75g of meat – travel size tissue pack

2.5oz of chicken breast – 2/3 of a deck of cards

½ cup of cooked pasta – a hockey puck

1 tsp butter – a postage stamp

1 cup of rice, fruit, pasta or veggie – a fist

3oz. of meat, fish or chicken – a palm

1oz. of cheese/peanut butter – a thumb

1oz. of raisins – a handful

With this, I am positive that once you have fallen into the habit of eating right with the right portion, your journey to fitness will become easy.

What! Sugar Can Make Me Fat?

For years, we have avoided fat.  For years, we have focused on low-fat diets along with our exercise program.  But guess what, sugar, more than fat, is the culprit in weight gain. Did you know that most of the sugar that makes us fat is well hidden in some of the products that we enjoy since we were young? And before I forget, the more hidden sugar you consume, the more weight you gain because our liver converts this sugar into fat.

How do we identify hidden sugar from these products? We read labels. It comes in many names: corn syrup, glucose, golden syrup, dextrose, molasses, maltrose, polydextrose, sorbitol, sucrose are just some but all these mean one thing and that is sugar, sugar and sugar!

1969305_10153919499960008_577300617_nOur body’s CCK and insulin help whet our appetite, naturally. When our sugar intake becomes too much and it stops our natural ability to contain our cravings, it results to uncontrollable weight increase.

How does sugar intake become too much?

It is because of its addictive components. I’m sure you have heard of what they call ‘sugar rush’. It is that kind of high that kicks in after consuming too much sugar and dopamine is released in our system. It can actually make you feel great for a while but then it becomes addictive and makes you consume more. The result? Need I say more?

How do you break free?

You don’t really have to deprive yourself but minimize the temptation. Remove all sugary stuff from your fridge and pantry and stock up on healthier alternative.

  • Instead of biscuits, keep a steady supply of different nuts like almonds.
  • Replace sugary drinks like powdered juices with water or tea. You may also try lemon-infused mineral water, too.
  • Slowly reduce the amount of sugar in your coffee because a little caffeine can do you good but not when the content of your cup is more sugar than coffee.

Let me share with you how much sugar is in some of the typical food we see on a day to day basis. Milo has 46.4% sugar, 56.1% in Weight Watches fruit slice. Arnott’s TV snacks contain 48.6% sugar while Kelloggs Just Right Cereal has 32% and that Nestle fruit yoghurt? It contains 12% sugar.

After I learned more about sugar and how it can make one fat, I have become more conscious about labels and I suggest you do too. This will help us win our battle against weight gain. Many so-called low fat food include sugar to give them flavor so be aware of what they contain. So, stop depending upon the large font on food labels – read the ingredients.  And better yet, prepare your own food!!!  Nothing is better than a good home cooked meal anyway.