A Crucial Ingredient to Weight Loss

Self-efficacy is the belief that you can do what is required of you to achieve an objective, like losing unwanted belly fat. Self-efficacy is to successful weight management as the best start in a 2-yard dash is to winning the race—without it, you’re in big trouble.

If you lack self-efficacy, you might not be able (or willing) to put in the sustained effort required to lose weight and keep it off permanently. But when you do have self-efficacy, you’ll be able to view the little setbacks and bad days as interesting challenges to overcome. And more importantly, you’ll be able to transform these experiences into opportunities to learn more about yourself and become increasingly more skillful—instead of watching helplessly as problems erode your motivation to continue.

Five Easy Steps to Slim Down Fast

Need to shed the jelly-belly and don’t know where to start? You may not know it, but there are several things that you can start doing right this moment that can help you move towards your weight loss goal.

Weigh Yourself:- One of the most important parts of any weight loss program is remaining aware of your numbers. Select a set time and day to jump on the scale and track your progress

Get off the Couch:- Make sure to limit the amount of TV that you watch each day. Not only does watching TV keep you inactive, but a recent study also showed that those who watched more than two hours of TV per day actually consumed more sugary snacks.

Call a Friend:- Some of the most successful weight loss programs involve the buddy system. Whether it’s a friend who is also taking part in the diet, or just someone who is willing to lend an ear, make sure to gab about your weight loss plan whenever you feel the need for some support.

Keep a Journal:- A recent study showed that obese adults who recorded their food and exercise habits over a 6-month period actually lost twenty pounds—nearly twice the amount of those who did not keep a record.

Get Enough Sleep:- Be sure to get seven hours of sleep at night. Why? A recent study showed that people who were deprived of their snooze time actually had lower levels of the hormones responsible for controlling appetites.

Simple Exercises You Can Do on the Road

Whether traveling for work or pleasure, you don’t have to forsake your workout and exercise plan. Even if you find yourself pressed for time, there are some great ways you can work your abs and glutes while away.

Exercise 1: Squats

Stand in front of any chair, make sure your feet are about hip width apart, and keep your feet and heels in a nice straight line. Attempt to sit repeatedly without actually sitting. Squats are an excellent exercise because they strengthen the front of your thighs, tone the back of the legs, and they firm your glutes.

Exercise 2: Side Bends

For this one you need a good wide stance, so make sure your feet are wider in distance than your hips. Put your hands behind your head, elbows wide. Turn your toes out a little, and then bend at the knees like a squat, but hold it. Then slowly bend from the right side to the left, moving your elbow toward your thigh. Do this for at least thirty seconds at a slow pace bending side to side. Great for slimming your waistline!

Exercise 3: Walking Lunges

Stand in place and step forward with your right foot, and then lower the left knee toward the floor. Keep those heels straight and in line with the toe. Do this by alternating each leg for at least 12-14 lunges.

Exercise 4: Bicycle-style Ab Crunches

Lying on your back, place your hands behind your head. Bend the legs so that feet are on the floor and knees are up. Then bring opposite knee to elbow, with the other elbow resting comfortably on the floor, until you switch sides consecutively for at least ten or more times.

Try Not to Sabotage Your Progress

It’s a huge mistake to think that it’s not natural, and even sinister, for a very overweight body to huff, puff, pour sweat and become exhausted. If you are plus-sized with a jelly-belly, you must not fear exercising with vigor and rigor. I’m not saying go out there and pound your knees on the hard pavement. You must learn which routines you can do with a high level of effort, and which ones you must do with caution. This will take experimentation, and a personal trainer can help. There are numerous routines that a very heavy body can do with high intensity, while maintaining safety. I will discuss this in a future blog.

It’s no more “torture” for a significantly overweight person to pant heavily and feel the “burn” from serious muscle fatigue, than it is for a 130-pound person to endure the same experience. Exercise should be uncomfortable (but not painful), challenging and tough in order to generate results. That lean, buff individual is just as uncomfortable working his or her butt off as any obese individual would be. The only time “results” come before “work” is in the dictionary!

Let’s get to work.

Ways to Shed Belly Fat

If you're like most women, you probably know whether you're shaped like an apple (big waist, small hips, thin legs) or a pear (small waist, big hips and thighs). And you probably have heard that it's better healthwise to be a pear. Having too much unwanted belly fat increases your risk of age-related diseases like heart disease and diabetes

A woman with a normal body mass index of 25 whose waist size increased by 4 inches over the years wound up with a 15 percent greater risk of heart failure than those whose waist sizes remained the same. Medical experts recommend that women maintain a waist size of less than 35 inches to reduce their risk of chronic diseases.

To help in this area try the following:

1. Exercise. You can't exercise to spot reduce, but getting active on most days of the week can help you shed excess pounds. And often the fat our body sheds first comes from our belly: nature's way of getting rid of what's bad for us.

2. Be a mindful eater. Researchers are currently investigating whether teaching women to really pay attention to what they eat can help redistribute body fat from the waist to the hips. Other studies, though, have shown that mindful eating can help with weight loss efforts.

3. Get adequate amounts of sleep. Too little sleep (less than six hours) or too much (more than eight hours) results in an excess production of the stress hormone cortisol. This hormone promotes the storage of fat in the belly. Your body, knowing it's in a state of stress, shuttles fat off to a storage place where it can be easily burned off for fuel in an emergency.

4. Reduce stress. Scheduling 15 minutes a day for relaxation can lower your cortisol levels, helping you shed belly fat.

Get Bigger and Stronger Fast

Your vertical jump, speed, and metabolism all have one thing in common: They rely on your large muscle groups. So, for guaranteed success, define yourself.

Lucky for you, the muscles in your shoulders and upper legs are easily revealed. Blow up either of these areas and you'll send 50 calories packing every day. That is, 50 for every pound of lard you warp into muscle.

For an enviable all-day burn of unwanted fat, start with the last place your body deposits fat: your shoulders. Since it's a lean area, you'll see an instant visual payoff. After you pump iron, you'll feel a surge of blood to the area, making your upper body look larger—and your waist slimmer.

Avoid the Weight Loss Myths

It's common to believe that excess belly fat hinders cardio effort just because it hinders cardio performance. Performance isn’t what gets results; effort is. Very high effort levels are possible with the obese body. Do not confuse performance with effort. This isn’t about expecting a 5’10” 250-pound man to sprint around the track like a greyhound. It’s about putting his body through a routine that takes just about all he’s got, even if it’s jogging only 3 mph. He may have to breathe very fast and hard, unable to talk much, and sweat buckets to sustain this routine. This is high effort for this particular body.

But what if he resorts to walking at just 3 mph because it’s more comfortable? He must realize that fit, smaller bodies aren’t created by comfort; they are created by a lot of effort. It’s amazing how many people, who read magazines while on cardio equipment, can’t understand why the extra weight won’t come off.

Don't Sabotage Your Weight Loss

Sometimes we are so intent on losing unwanted belly fat that we fall into the trap of believing that any motion is adequate, that as long as you’re “moving,” you’re doing enough to get the results we desire. As long as whatever you’re doing ranks higher in energy-expenditure than sinking deep in a recliner before the TV, you believe you’re getting enough exercise.

It’s this very approach to working out that keeps an overweight body overweight, because this approach doesn’t consider the concept of forced adaptation. Mere motion doesn’t always force a body to adapt. When your body is made to adapt to new demands, it burns excess fat for energy. Movement must be demanding enough to bring about this change.

Happy Fathers Day

Celebrated on the third Sunday in June in 52 countries and other days elsewhere, Father’s Day grew from one woman’s tribute to her father to the grand observance that it is today. But no matter the day or the location, the premise is the same – to honor and commemorate the men who have had our backs and given of themselves tirelessly. What better way to repay dads unwavering love and protection than to offer them the gift of good health. These important tips will ensure that Dad remains heart healthy and fit for life. It’s the gift that keeps on giving.

1. Eat a healthy diet, low in fat but high in fruits and vegetables.

2. Get at least 30 minutes of physical activity at least 5 days a week.

3. Annual physical exams and screenings are a must.

4. Love the skin you’re in. When you’re taking Dad out for his special day, be sure that he uses a sunscreen with at least SPF15 and tries to cover himself as much as possible between 10am and 4pm when the sun is at its highest point.

5. Click It or Ticket. Safety first -- wearing a helmet while biking and a seatbelt in the car can protect dad from serious injury and even death in the event of a crash.

6. Drink Responsibly.

7. Say No to Tobacco.

8. Prevent Arthritis. The most common type of arthritis is osteoarthritis. Dad can lessen the pain through weight control and injury prevention as well as early diagnosis and an appropriate management plan.

9. Not Just for Kids. Get Vaccinated.

10. Spend a little quality time.

Happy Fathers’ Day, Dad.

Get Cute Right After a Gym Session

If you are an extremely busy, but fitness forward person, you are probably often forced to squeeze your workout in during your lunch hour or before the evening PTA meeting. In an ideal world, you’d also have time to shower, fix your hair, and dress to impress. But in the real world, you don't always have time for all of this. Instead of skipping your daily workout altogether in lieu of extra shower time, consider some of these shower alternatives for time-pressed exercisers.

Workout Clothes:- Sitting around for hours in sweaty clothes isn't very comfortable or appealing to your co-workers. Bring a change of clothes to the gym. Women especially need to bring a change of underwear to prevent yeast infections that might arise when wearing damp or sweaty undergarments for too long.

Head to Toe:- If you have long hair, pull it up or back while on the treadmill or lifting weights. This way, it’s less likely to fall down onto your neck or face and pick up the sweat that lies there. Carry a small towel with you to wipe off excess sweat while you exercise.

Bring some disposable body wipes or towelettes to remove excess oil from your skin. Some varieties are gentle and can be used on your face, while others can be used all over your body.

A foot deodorizer can also help you feel clean after a heavy workout. After removing your workout socks, apply foot spray or powder directly to your feet before putting your regular socks back on.

Shower Time:- Obviously, showering after a workout is the best option. It cleans the sweat from your body and helps prevent both acne and that post-exercise funk.

It’s great that you’ve chosen to work up a sweat and fit exercise into your busy day. By packing just a few extra things into your gym bag, you can freshen up and go about the rest of your day with confidence.

Important Foods That Reduce Stress Levels

Reach for these items next time you're feeling under pressure, under the weather, or just planning to rid yourself of that stomach fat. Munching on these stress-free foods will help pull you back into the game.

Oranges:- A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure to normal levels after a stressful situation.

Sweet Potatoes:- Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress.

Dried Apricots:- Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.

Almonds, Pistachios & Walnuts:- Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure.

Turkey:- Turkey contains an amino acid which triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, after eating it.

Spinach:- A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.

Salmon:- Diets high in omega-3 fatty acids protect against heart disease.

Avocados:- The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).

Green Vegetables:- Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.

Foot Care Myths and Truths

From bunions to broken toes, doctors with the 6,000-member American College of Foot and Ankle Surgeons (ACFAS) have heard it all. Here are five myths about foot care we need to observe, as we plan our exercise routine, and the realities behind them.

Myth: Cutting a notch (a "V") in a toenail will relieve the pain of ingrown toenails.

Reality: When a toenail is ingrown, the nail curves downward and grows into the skin. Cutting a "V" does not affect the growth of the toenail. It may actually cause more problems and is painful in many cases.

Myth: My foot or ankle can't be broken if I can walk on it.

Reality: It's entirely possible to walk on a foot or ankle with a broken bone. It depends on your threshold for pain, as well as the severity of the injury. However, it’s crucial to stay off an injured foot until diagnosis by a foot and ankle surgeon.

Myth: Shoes cause bunions.

Reality: Bunions are most often caused by an inherited faulty mechanical structure of the foot. Certain foot types make a person prone to developing a bunion. While wearing shoes that crowd the toes together can, over time, make bunions more painful, shoes themselves do not cause bunions. Although some treatments can ease the pain of bunions, only surgery can correct the deformity.

Myth: A doctor can't fix a broken toe.

Reality: There are things we can do to make a broken toe heal better and prevent problems ( like arthritis or toe deformities) later on. A foot and ankle surgeon will x-ray the toe to learn more about the fracture. If the broken toe is out of alignment, the surgeon may have to insert a pin, screw or plate to reposition the bone.

Myth: Corns have roots.

Reality: A corn is a small build-up of skin caused by friction, where the toe knuckle rubs against the shoe. Attempting to cut off a corn or applying medicated corn pads can lead to serious infection or even amputation. A foot and ankle surgeon can safely evaluate and remove a corns; or treat the conditions contributing to them.

A Better Way to Greater Biceps

Over the years lots of guys complain that they have small arms despite having done tons of biceps curls. But the trouble isn't their biceps. What's limiting them is weakness in the muscles of their upper back, shoulders, and core. In fact, that's true for almost every slow-growing muscle group.

What is needed is the type of workout to shore up your weak spots, by strengthening the muscles that surround your joints. After a few weeks of working your muscles from all angles, you'll find that you're stronger in nearly every upper-body exercise, including the biceps curl. And that's the foolproof formula for building more muscle.

Build the Ultimate Swimsuit Body

Not quite ready to reveal your summer body? You're not alone. In a UCLA survey of 50,000 people, 64 percent of women and 50 percent of men said they were self-conscious about their stomach fat. That translates to a lot of T-shirt-clad bodies at the beach. But you can slim down for summer by eating the best foods of the season. When the weather's hot, nothing tastes better than ripe fruit, crisp vegetables, and lean grilled meats. Throw in the swimsuit as an extra dash of motivation, and you have all the ingredients for an effective summer slim-down.

Start your day on the right track with this sunrise breakfast--Whole Wheat English Muffin, Ham, Romaine, Tomato, Cheddar, Egg—this will stoke your metabolism and keep you full for hours (so you won't be tempted to reach for one of those unhealthy snacks in disguise). If you're going to hit the pool this weekend, avoid the junk foods, and don't be fooled by calorie-packed meals like those advertised daily.

The 3 Best Exercises for Fat Loss

If you're trying to lose stomach fat, good nutrition is going to be key. But the right workout, packed with the right exercises, can help you burn fat and build lean muscle as well—which will help you burn more calories when you're not at the gym.

Things that can help:

If you're running, start sprinting. Just 12 minutes of work can do the same for your body as 10 hours of slower cardio work.

In the gym, the best exercises for fat loss use the most muscles—squats work literally hundreds at once. Add them to your routine, and try variations of them. For more fat-torching moves, focus on your total body, as well as multi-joint movements—like the split squat.

However, it's not just the exercises you do—as how you do them. To maximize your calorie burn during your gym workout, set up a circuit, moving from exercise to exercise with little rest. You'll be done faster, keep your heart rate humming, and burn pounds of unwanted fat.

Some Turn to Junk Food When Stressed

As financial insecurity mounts and stress levels rise, people are paying more attention to their bottom lines than their waistlines. In fact, a recent survey found that nearly 50 million Americans, 18 years and older - admit they've been eating less healthy than normal during the last six months due to the economy. And 64% of Americans who eat while stressed typically reach for junk foods - likely the saltiest, sweetest or highest-calorie options.

These folks know they should be eating healthier - 79% even said they would prefer food with health benefits over an indulgence like ice cream if they were stranded on a desert island. But despite knowing what they should eat, evidence shows that Americans are losing the battle of mind over munchies.

There are simple steps people can take to break the emotional eating cycle and get back on track:

* Choose nutritious, filling foods that crunch

* Add variety to your meal and snack options

* Stock your "stress areas" with healthy snacks

Follow these steps and keep the ugly stomach fat away.

Don't Let This Economy Stop You

With the world economy still in such a fragile state, stress levels continue to rise as employees are faced with the prospect of redundancies, pay cuts and the cancellation of bonuses.

Company leaders and employees work longer hours and forego their fitness regime in an attempt to rebuild and remodel a company to keep it in the black. However, if you make the decision to offer up your fitness routine as the sacrificial lamb to save on finance, you do so at your peril. Health is your most valuable asset.

A recent study came to the conclusion that when people lose their jobs, they are 83% more likely to develop a new health condition, such as heart disease or diabetes. It is therefore important to take advantage of a bad situation and turn it around to become even more productive. As the saying goes: when handed a lemon, turn it into lemonade. So if you have more free time on your hands now, make good use of it.

Develop a schedule and include exercise in it because the things that get scheduled are the things that get done. Take this opportunity to get in the best shape of your life. Don't procrastinate, as exercise has been proven to reduce stress and improve energy levels. It will also help you be more productive and it fosters creativity.

The Key to Weight Loss and Healthy Living

Most people tend to focus only on the weight loss aspect and completely ignore the basics of eating right for good health. Healthy eating plans are designed to strike a balance between losing weight and being healthy.

In fact, people looking to lose weight need to adopt a healthy eating plan that will help them to eat right and lose weight at the same time. Most people often ignore the benefits of a healthy eating plan and go on some fad diet. Following a healthy eating plan will help you in the long run when it comes to losing weight and maintaining good health.

Here is a suggested eating plan for weight loss and better health:

1) Don’t skip breakfast –This provides a boost to your body’s metabolism right at the start helping it to burn calories through the day.

2) Healthy home cooked meals with Olive Oil – Stick to healthy meals cooked at home with olive oil ( which is loaded with the ‘good’ fats which actually help you burn calories).

3) Are you ‘Fruity’ – Include about 3-4 servings of fruits in your healthy eating plan. This will ensure that you cut down on excess calories and you get a host of vitamins and minerals necessary for your body.

Facing Up to the Battle of Weight Loss

If you struggle with your weight, there are several distinct challenges that you must overcome. The first challenge is learning how to work out smarter rather than harder. Some zealous newcomers to exercise will try to get all their results in a short amount of time. But it’s about you ability to sustain your workout routine. If your goal is losing stomach fat, don’t simply sit and do crunches for hours on end. Do targeted muscle toning for a part of your routine and then change it up with some cardio. Do a combination of these routines every day for roughly thirty minutes a day.

The second major challenge is getting over any mental barriers that you might have. This includes having a poor body image. If you think of yourself as fat and ugly, you’re going to think of yourself as those things even when you start losing weight. If your main reason for losing weight is getting healthier, you’re bound to have better results than if you want to be as skinny as that actress or that model.

Ageing is Not All Bad

For some of us as we attain the age of 50 we start to shut down. It’s like the end is near. The jelly-belly becomes prominent and depression steps in. However, in reality this is when you want to be enjoying life, not thinking about going in and out of hospitals.

In fact this is the time to start making changes:

That Trick Knee Just Got Trickier, so ride a bike. Cycling just 25 minutes a day, three times a week, significantly improve your ability to walk pain free.

Bone minerals are lost and replaced throughout life--it's a natural process --but after age 35, the loss begins to outpace the replacement. At 50, this imbalance can hurt you. So stress your bones a bit. Walking beats swimming, running beats walking, and strength training is the best bone builder of all. Add to your diet milk, yogurt, a handful of almonds and some Swiss cheese.

Your Aching Back can be due to inactivity: Exercising with a foam roll can loosen the muscles around your pelvis and torso. Lie on top of the roll with your arms crossed over your chest. Keep your abs tight and your feet on the ground. Glide on the roll from your shoulders to the base of your spine several times until you feel the muscles release.

Water Shortage: As you age your body literally dries up. It will likely consist of just 54 percent water, as opposed to the 61 percent found in younger men. At this point drinking fluids is most important.

Mass Defections occurs as you age, causing some to lose as much as 35 % of muscle mass. At this point don't shy away from heavy weights because you think you're susceptible to injury. As long as you use proper form, which you should master now if you haven't already, heavy weights will keep your bones strong and your muscles large.

This way, you won't be knocked off-kilter when the bank hands over your retirement check.

Work Out Like the Pros Do

To pack on muscle like an athlete or lose unwanted fat fast, you have to work out like the athletes do. In effect, train like an athlete for better performance. That means taking your regular gym routine up a notch. Three ways you can accelerate your muscle gains:

Don't work out cold. Before you start working out, do a couple of simple exercises. A few extra minutes can boost production by 20 percent.

Test yourself for muscle imbalances—and fix them. Your body may look symmetrical, but your workout may be increasing your risk of injury. Plus, you'll get all-over strength and improve your performance.

Use a foam roll. Train hard, but take a few days off to let your muscle grow. When you roll your most important areas, you'll feel your blood flowing so your muscles can recover more quickly

The Best Meals to Cut Fat from your Diet.

Whether you brown bag it or order on the go, your midday meal can help make or break your diet. The right choices will help you cut fat and stay fueled, but the wrong choices can stunt your fat burners fast. Here's a quick rundown of some lunches that can help with your weight loss process:

If you bring your lunch from home ...

• Sandwich: Believe it or not, there is such a thing as a healthy sandwich—and it includes bacon and mayo.
• Salad: Slap some grilled chicken on some romaine with self-made dressing or olive oil, flaxseed, Parmesan cheese, and a few of your favorite veggies.
• Snack: Roll up some low-sodium turkey breast slices with fat-free cheese—string cheese works too.

If you buy your lunch ...

• Burrito: Opt for whole-grain rice, black beans, and chicken.
• Burgers: Choose a whole-grain bun and spinach or mixed greens over lettuce.

Hope you get the idea.

The Truth About Those Popular Fad Diets

Here's a summary of the six most effective weight-loss strategies in circulation today, and the questions to ask yourself to determine if any of them will help you make the lifestyle changes required to maintain a healthy weight.

Low-fat diets: Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight.

Low-carb diets: Some people do lose weight on low-carb diets, but the weight loss probably isn't related to blood sugar and insulin levels. It's more likely the result of eating fewer total calories, whether they're from carbohydrates, fats or proteins.

Glycemic-index diets: The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. Similar to the theory behind low-carb diets, most low-glycemic-index diets claim that lowering blood sugar levels leads to weight loss.

Meal replacements: Replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing.

Meal providers: Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. NutriSystem is an example of a meal provider.

Group approaches: You don't have to lose weight alone. Group programs, can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path.

Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life

Abdominal Diet and Six Pack Abs

As we become more educated about our bodies it is common to compare Old Diets (eat breakfast, lunch, and dinner) to the Abs Diet (eat six times a day)

Old diet systems ensure that you stay hungry by forcing you to eat a daily calorie count. This should not be; you should not be hungry -- you need to be full. When you're full, you won't be as tempted (or likely) to steamroll your way through pizza boxes.

And the way you'll get full is by eating six times a day, choosing from the nutritional program that has been tried and proven. By eating every few hours, you'll keep your metabolism revved and ensure overall stomach satisfaction. The great thing about the Abs Diet powerfoods is that, because they're high in nutrients, protein, healthy fats, and fiber, they make it almost impossible to overeat. Proper nutrition will leave you feeling satiated all day long.

How to do it: Eat three standard meals and three smaller snacks. For example:

• 8 a.m. Breakfast
• 11 a.m. Snack
• 1 p.m. Lunch
• 4 p.m. Snack
• 6 p.m. Dinner
• 9 p.m. Snack