Cutting Calories Can Get it Done

Everyone knows the formula for weight loss: Burn more calories than you take in. Sounds simple enough, right? Well, with that in mind, it seems like one of the simplest ways to lose unwanted fat would be to cut calories. After trying it for a couple of days, many people realize that it is easier said than done. At least that’s the case before the true facts are revealed to them. First off, understanding Calories can be key to finding out how you can make cutting calories as easy as cutting a piece of bread.

The first step to losing weight by counting calories is to understand what a calorie is and how it applies to your weight. A calorie is a unit of measurement that measures the amount of energy contained in a food or beverage.

Your body uses caloric energy to perform everything from basic biological functions to typing on your keyboard or jogging around the block. We all have a certain caloric requirement needed to maintain our current weight; if you eat fewer -- or burn more -- calories than that, you will eventually lose weight. This is called a caloric deficit. A good rule of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of approximately one pound.

Myth About Weight-Gain and Age

Over the years a major concern for parents has been weight gain and the developing of that Jelly-belly. Most people get fatter as they get older. It doesn’t have to be this way.

The reasons for gaining weight with age, are reduced physical activity levels and lower metabolic rate caused by a loss of lean body mass (muscle). You can reverse this process with simple exercises. When we get older our metabolism slows and our body burns less calories during normal activity. This means that we naturally would have to exercise more in order to burn more calories.

It’s also important to note that the loss of muscle can be reversible by simply exercising as little as 30 minutes a day three times a week. The results will be amazing.

Will Strength training make women too muscular?

Many women are afraid that strength training will make them bulky and masculine looking. They seriously think that strength training is only for men. This however, is far from the truth. It has been proven that for women it is much harder to build muscle mass because of lower testosterone levels. And to look like a body builder a woman will need to take special supplements and steroids.

It is beneficial for women to do strength training exercises because women naturally have less bone and muscle than men, so they need to take care of what they've got. That's why women are at greater risk of osteoporosis than men. And lost muscle puts women at greater risk of disability as they age. Bottom line, strength training must be included in your daily exercise routine.

Myth About Stomach Exercises

Some people start exercising to get rid of unwanted fat in one area, or to lose weight in general. The problem comes if they don’t see results right away, they stop exercising thinking there is no point. They ignore the fact that it can take some time before you start seeing results, but more importantly they ignore all the benefits of regular exercises besides weight loss.

One important benefit is that exercises lower the risk of disease. Exercising regularly improves the ability of insulin to enter cells, so it lowers the risk of diabetes. It also lowers the risk of heart disease by improving blood clotting mechanisms, lowering triglycerides, and raising HDL (good) cholesterol.

Secondly, and perhaps most importantly, exercises improve quality of life. Exercising helps you feel better throughout the day, and improves sleep in people with modest sleep dysfunction. Exercising also helps relieve both depression and anxiety. If only a little patience is exercised, reaching your goal will be rewarding.

Moms, You Can Workout Too

At times Moms find themselves torn between taking care of themselves or the rest of the family. This leads to, among other things, an imbalance diet: An accumulation of unwanted pounds and constant excuses about not having time to workout.

It’s time for a reality check. Stop accepting excuses. With a few simple steps, you can reorganize your perception of you and your time to work out. Begin the journey to consistent workouts by developing a strong, positive mindset. With small, manageable steps, home, work, child care, friend, and family commitments will mesh with your healthy goals for life.

Step 1: Don’t make TIME an excuse. For a week, try writing down everything you do in 15 to 30 minute increments. It’s guaranteed that you’ll find slots in your day to squeeze in some exercise. As you begin to reap the benefits from working out, you’ll find ways to prioritize your schedule.

Step 2: Just say No. Don’t be afraid to say no, when priorities to care for yourself and your family don’t fit. Many Moms find themselves involved in mystery shopping, tutoring, volunteer activities, story times, and MOMS Club activities. However, you may have to pare down your commitments in order to prioritize your exercising habits and still be committed to your family. Slow down on the extra curriculars and focused on the activities that benefited all of you.

Step 3: Start out slow. The initial workouts should be two or three days of strength and body weight exercises during your favorite evening shows. Once you’re feeling comfortable supporting your weight, start incorporating hand weights and adding exercises that stress multiple muscle groups. Investing in a stability ball will allow you to progress to core stability routines that work the full body. As you benefit from exercising, momentum will build. Before you know it, you’ll be craving more and finding ways to carve out additional time in your week to work out.

Remember, when mamma’s happy, the whole family is happy!

What to Eat and When

Naturally, the fact that you shouldn't exercise on an empty stomach doesn't mean that you should eat a three-course meal 10 minutes before hitting the gym. In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. Because it takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates, it's important to winnow down the protein and fat content of your meal or snack as you get closer to exercise. You don’t want to have a heavy meal just before working out, because the blood is going to rush to your stomach to digest that, while it's also trying to rush to your exercising muscles. In the end, it doesn't do a very good job of either one. In fact, losing unwanted fat will now become a real chore.

So, here are a few rules of thumb you can follow: If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over. Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat. Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates. If you only have the 15 minutes between, say, leaving your office and hitting the gym to grab something, go for a sports drink or a few Saltines. Also keep in mind that while eating high-fiber foods is important for good health, they're best eaten after or long before exercise, since they can cause bloating and other annoyances that will make you feel uncomfortable when working out.

Finally, be aware that finding what works perfectly for you might take some trial and error. Some people find that certain foods and beverages eaten close to exercise are troublesome, while others find that they can eat a big meal and work out an hour later with no problem at all. So do a little experimenting, but at least eat something!