Lose weight and reach ideal body weight with healthy cooking

November 30, 2008 | 3 Comments

Today is Sunday, but there is no time for rest as my parents in law’s family is coming over for dinner tonight. So, it’s a busy cleaning and cooking day for me. (I have a lot to do after writing this post!) :)

My menu for today’s dinner will be:
1. Roast chicken
2. Grilled spareribs
3. Grilled scallop with asparagus
4. Stir-fried mix vegetables

How does that sound? ;)

The roast chicken recipe I have suggests to rub BUTTER with herbs over the chicken skin and also spread under the chicken skin before putting it into the oven. That doesn’t sound very healthy, huh?

So, I am going to change the recipe. Instead of using butter, I will just marinate the chicken with lemon and ginger peels, soya sauce, pepper and herbs. Right before I put the chicken into the oven, I will just drizzle some sunflower seed oil over the chicken and bake it together with a mixture of fresh herbs, potatoes and carrots. This sounds much better, isn’t it?

Remember, in order to lose weight to reach ideal body weight and become healthy, one doesn’t have to go ‘dieting’. Focus on healthy eating instead! That’s why instead of frying the ribs and scallops I go for grilling because less oil will be required when cooking this way.

Speaking of eating healthily, you would also want to keep that in mind this Christmas. ;P There are some tips on how to lose weight before Christmas and how to keep weight off during Christmas. Hope those tips will help to keep your weight under control this coming holiday!

Posted by Valen | Filed Under Weight loss diet 

Wanna get rid of that fat by Christmas?

November 26, 2008 | Leave a Comment

Yoohoo, Christmas is approaching and the whole city is bustling with Christmas spirit, or more like shopping spirit! Haha!

Are you one of those people who want to lose weight fast, i.e. before Christmas, so that you can look stunning and sexy when the party season begins? Hmm, looks like we’re short of time, with only 4 weeks to go. Is it really possible to lose the extra weight before the Christmas day?

While it is impossible (and dangerous!) to lose 10 kg in a month’s time, losing that 2-3 kg of extra weight is a realistic goal.

NO, it’s not about starving yourself to lose weight fast. That is really the WRONG way to go! If you starve yourself, not only will your health deteriorate, but your metabolic rate will also become lower. When your body realizes that you are not providing it with enough calories, it will start storing fat instead of burning it. Why? So that it can use this fat for producing energy. (Don’t blame your body, it’s just trying to help itself).

What you can do is to start to eat right and exercise from today onwards! :P

Below are top 6 rules to help you get rid of fat by Christmas.

1. You cannot lose more than 1 kg of fat per week; if you try to lose more, you will lose muscles instead of fat!

2. You shouldn’t attempt to reduce your daily calorie intake by more than 500 calories.

3. If you want to lose weight fast, you cannot expect to achieve your goal by dieting alone. You need to add some exercises to your daily routine to accelerate the weight loss process. Try cardios and strength training; I heard that they are the best exercises for quick weight loss.

4. Spot reduction of fat is not likely to happen. You may think that you will lose your love handles by doing sit-ups and abdominal crunches frequently. But you might be surprised that other parts of your body are losing fat instead of your targeted area! When it comes to weight loss, it is your BODY which will decide where to start burning fat first!

5. Calorie counting is unnecessary. It’s too tedious and boring. Haha! An easier way to keep your calorie intake in check is to get rid of fast foods such as biscuits, cakes, soft drinks, soda and other junk foods. Eat lots of fruits and vegetables instead. You will naturally consume fewer calories than usual, and you no longer need to count your calorie consumption!

6. Drink plenty of water every day. Water keeps your metabolic rate high and help you burn fat fast. An adult should drink at least eight glasses of water per day, if not more!

To learn more about how you can lose weight fast before Christmas, grab this free report “2 Easy Ways to Lose Weight Before Christmas” as my Christmas gift to you! :) Just click on the Page above that says “Free Report”.

Posted by Valen | Filed Under Weight loss plan 

Weight loss plan - how to set your goals

November 26, 2008 | Leave a Comment

Oops, looks like I have taken a short break from this blog. Yeah, I was working on a writing assignment for the past couple of weeks, and my butt had been glued to the chair a lot! Haha! No wonder I put on weight so fast nowadays! :(

The truth is - I have put on a 8-9 kg extra fat over the past 10 years, with most of the weight gained after I started working from home, and 99% put on around the waist. :P

So, now, weighing at 55 kg, I would like to set a goal for my weight loss plan. The short-term goal will be to lose 3 kg before February 2009 (i.e. before I go for a island vacation, so that I can put on a nice swimming suit without a bulging belly). Whereas my long-term goal will be to maintain this weight for as long as possible. ;)

Speaking of weight loss plan, it is important to have goals, long-term or short-term. Knowing where you are today, and knowing where you want to go in the future (i.e. your weight loss goal), you are able to make better decisions on your weight loss plan.

Here are some tips on setting your weight loss goals and having the right mindset.

1. Be realistic

Most people’s weight loss plans are more ambitious than they have to be. For example, if you have been weighing 90 kg for the past 10 or 20 years, your plan to reach 60 kg within 6 months (or even a year) may not be a realistic weight loss goal. Let your body mass index (BMI) tell you whether or not you need to shed of pounds. The ideal body mass index range, according to the National Institute of Health, is between 18.5 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range. You will then need a sensible weight loss plan that will correspond to the required BMI based on your height.

Set realistic weight loss goals

Set realistic weight goals

2. Set appropriate objectives

Having a weight loss plan just for vanity’s sake is psychologically less helpful than losing weight to improve health. ;) If you have decided to undergo a weight loss plan, then include regular exercise and right eating habits, so that you will feel better and have more energy to do something positive in your life.

3. Focus on doing, not losing

Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. Enjoy the process that makes your body and mind feel good. Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.

4. Build bit by bit

Short-term weight loss plans should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week. Slowly add up the distance over time, and you’ll see how much your body has become fitter few months from now.

5. Encourage yourself

Self-encouragement should definitely be a part of your weight loss plans. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to accomplish it next week. You do not need to set a perfect record. An all-or-nothing attitude only sets you up to fail.

6. Use measurable measures

Things that you say to yourself, such as “I’m going to be more positive this week” or “I’m going to really get serious this week” is not a goal that you can measure, so don’t make it a part of your weight loss plan. This is another reason why you should incorporate exercise on your weight loss plan and focus on it. How much time you spent on exercising can be measured.

In a nutshell, weight loss plans remain ‘a plan’, until you put them into action. And remember, always incorporate goals that will motivate you to succeed. :)

Posted by Valen | Filed Under Weight loss plan 

Losing weight the healthy way - start it right

November 6, 2008 | Leave a Comment

How serious is overweight problem?

The World Health Organization estimated that at least 400 million adults worldwide were obese or overweight in 2005, and there were more overweight women than men! Until now, obesity rates continues to be a serious problem all over the world and is predicted to reach epidemic levels by the year 2020.

The main reasons for overweight problem are none other than: excessive calorie intake plus a sedentary lifestyle. These are two of the most important health killers in this fast-moving world today.

If you are carrying a lot of extra pounds, you may be also carrying extra risk for certain health problems, such as heart disease, stroke, diabetes, hypertension, cancer and arthritis. So, losing weight to achieve your ideal weight will help to prevent these diseases, or at least control them if you already have them.

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Calculate your BMI to see if you are overweight
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There are many hyped quick weight loss methods around today (e.g. diet pills, dietary supplements), but whether or not they provide lasting results is a question. Whether these methods have any side effects on your health in the long run is also a matter of concern.

I say, it is better to rely on a healthy weight loss option that will provide lifetime results, although you may not see the results fast. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time. So, think of losing weight the healthy way and aim for long-term results.

Here are some tips on how you can lose those unwanted pounds the healthy way:

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1. Do not starve yourself.

The key to a healthier way of losing weight is: Do not diet.

You may feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

You know how the old saying that goes “breakfast is the most important meal of the day”? Eat a healthy meal in the morning to jump-start your metabolism. Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, frequent meals (healthy meals, I mean).

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy and to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow the dieting rules.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar.

Incorporate vegetables and fruits into diet

Incorporate vegetables and fruits into your daily diet

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only. In short, eat a nutritionally well-balanced diet.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. These are good activities if you are too lazy to go to the gym and or join aerobic classes. Doing house chores is also a form of exercise sometimes. ;) Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

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It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slow and steady. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. Losing weight the healthy way will give you a higher chance of losing those extra pounds and at the same time improve your health, resulting in a totally new, healthier you. :)

Posted by Valen | Filed Under Healthy weight loss tips