Lose Weight

I seem to be constantly struggling to change how the majority of the population views body weight. I can’t tell you how many times I’ve heard something along the lines of “I’ve dropped two pant sizes but I haven’t lost any weight.” In reality, if you aren’t considered obese, what does it really matter what the scale reads if your circumference measurements and body fat are decreasing? That is how I came up with the “metal analogy”. Weight is like metal; the weight of a particular volume of muscle is greater than that of the same volume of fat, just as a 1″ x 1″ block of iron weighs more than a 1″ x 1″ block of aluminum. Muscle weighs more than fat, and a scale doesn’t take this into consideration.

Muscle is much denser than body fat and therefore weighs more. If you look great, fit into the clothes you aimed to fit into, and feel great, you shouldn’t care that the scale isn’t showing exactly what you expected to see. However, if you fall into the obese category, that is another story. In that case, you should see changes occur on the scale. However, if you don’t fall into the obese category, then it pays to know what you should be looking for:

Looser fitting clothes

Body fat decrease

Change in circumference measurements

I highly recommend that you have your body fat and circumference measurements taken. Measure your chest, waist, hips, thighs, calves, and arms so that you have some way to gauge your progress. Have a reassessment done after three months and you should see noticeable changes. In the mean time, assuming your goal is to lose weight, you should see changes in the way your clothes fit you.

It’s also important to point out that it’s impossible to spot reduce fat. Fat burning should be viewed as an entire body process. How your body chooses to let go of fat is specific to each person. One person may first lose weight in the abdominal region, while another may lose from the facial region. That is another reason why it is important to do measurements in order to track your progress. Fat is usually dropped first in the last area that it was put on.

If you are following a balanced exercise program and doing some type of resistance training, like weight lifting, you are probably adding muscle at the same time that you are losing fat. The scale may very well read the exact same weight that you started out at because you dropped 5 pounds of fat while adding 5 pounds of muscle. And muscle is a good thingthe more muscle you have on your body, the more calories you burn at rest, thus resulting in a higher metabolism. So the next time someone expresses feeling down because she has been working really hard to lose weight but hasn’t seen a change on the scale, remind her that her hard work is most likely paying off by changing her body composition, rather than her body weight.

©Melissa Allen is a certified personal trainer, Blackbelt & fitness consultant, as well as the owner of Optimum Condition personal fitness training and kickboxing instruction. She is a self-syndicated columnist and a member of the San Diego Press Club and the National Society of Newspaper Columnists. She welcomes input from her readers, so please contact her with any questions or comments that you may have by calling (619) 252-4993, email her at Opticondit@aol.com, or visit her website at http://www.optimumcondition.com

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Losing weight doesn’t have to be boring when you focus on bright, colourful meals. What does this mean? Simply by making sure your plate reflects a range of colours, you’ll naturally create more balanced and healthful menus. Not everyone has the rime or the patience to count calories, but assessing the colours on your plate is something anyone can do - and it only takes an instant!

Why Colour Is Important

Many fatty and caloric foods, such as dairy products and startchy carbs, are beige or brown. When there are too many of these drab colours on your plate, weight gain is almost certain.

That’s because these beige foods often are high in calories and can leave you feeling hungry later. A cup of beige or brown beans can be over 200 calories….but a cup of red or green vegetables is under a hundred! Add fresh greens, deep purple-reds and bright yellow-orange to a meal, and water the nutrient content go up, while calories go down! Plus, you’ll get more enjoyment from eating when there’s a variety of colours and flavours on your plate.

Although these ideas may sound whimsical, they’re grounded in scientific fact. Dr David Heber, renowned nutritional expert from UCLA’s Centre for Human Nutrition established the role of colour in his book, “What Color is Your Diet?” So, next time you visit the refrigerator, think colourfully. And remember to mix, not match!

Kim Beardsmore M.B.A. (H.R.M.), B.Sc. (Biochemistry) is an independent Herbalife distributor, weight loss coach and creator of the online weight loss & fitness magazine Weight Loss Health. For a free weight loss consultation, newsletter and resources to help you lose weight and keep it off forever, visit http://weight-loss-health.com.au Online Herbalife store at http://weightlosshealth.herbalcoach.com Herbalife home business opportunity http://free2liv.com

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Did you know that when you are on a diet, if you eat something and no one sees you - it doesn’t contain any calories! Of course that’s not true…but it is how many of us think!

Do you eat when you are bored, upset or angry? Do you find that every day requires a chocolate bar to get you through the afternoon? If you are trying to lose weight, you may feel guilty about snacks. As a weight loss coach, I find some folk (particularly women) laugh nervously when I ask them what happens to their food consumption around 4pm. This often is the time of the day when the “Snack Monster” takes control of them! Some berate themselves for being weak, out of control and without discipline. They either eventually give up on their diet altogether or develop counter thoughts so they don’t feel so bad. “It didn’t really matter - it is fat free”. Or, “if no one notices, the calories don’t count”.

The good news is that a healthy eating programme leading to weight does not have to be like this. You can lose weight without being hungry or guilty! It’s possible to take control of the “Snack Monster” and healthy snacking can lead you to weight loss success, not failure. So instead of being full of regret about snacking, choose your snacks wisely and have more energy and vitality, without the guilt.

The keys to healthy snacking are to select foods that:
* Can satisfy your hunger,
* Supply your body with energy, and
* Provide important nutrients

Look for foods that contain the following:

* Whole grains. Whole-grain snacks are rich in complex carbohydrates and fibre, which give you immediate energy that has some staying power. Consider items such as low-fat whole-grain crackers and whole-grain crispbreads.

* Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small amount of calories. They also provide vitamins, minerals, fibre and other nutrients.

* Nuts and seeds. Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer. Nuts and seeds are high in calories, however, so don’t eat them in large quantities.

* Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium, protein, and other nutrients. Be sure to choose low fat versions.

Prepare for your week and have a range of healthy snacks on hand at home or in the office and snack on healthy choices with peace of mind.

Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. Tons of recipes, articles, resources, free newsletter and more to help you lose weight and keep it off forever. Estimate your healthy body weight or receive a free weight loss consultation at http://www.weight-loss-health.com.au

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