Chorégraphie Zumba: Gangnam Style de Ludmilla Marzano

Burn calories

 Burn Calories in Traffic

If you're driving or taking transit you can easily work your muscles - here's how.

While sitting, contract your muscles isometrically (meaning that there's no movement, just a contraction) and hold for 10-15 seconds. Relax a few seconds and repeat several times.

You'll notice that your body temperature starts to rise and subsequently you'll raise your metabolism. Anything you can to increase the temperature of your body will help you burn more calories. And although throwing on a snow suit in the middle of the summer may not seem logical, static contraction is definitely doable and effective!

 

2. Squat it Out!

When you get to the office, before sitting down at your desk take a moment and perform 20 squats just off your chair. Repeat this movement several times throughout the day. You can make it more challenging for your body by wearing a weighted knapsack or doing them very slowly to increase the burn.

3. Be a smarter snacker

Instead of choosing last minute unhealthy snack options such as cookies, muffins, bagels, opt for fresh vegetables and nuts and seeds. Remember, a healthy weight loss diet is critical to your success. This is where most people totally lose any progress they've made.

An easy way to do this is to take a couple of minutes the night before and cut up some fresh veggies such as bell peppers, celery, cucumbers. These are great sources of fiber, water, and tons of nutrients. Keep them in a ziploc bag or tupperware and you're ready to go.

Also, prepare half a handful of sunflower/pumpkin seeds, almonds, and walnuts (if no allergies are present) and snack on these throughout the day. These are great sources of omega-3 and 6 essential fatty acids and help stabilize your blood sugar. As a result, you won't feel as hungry and will be less likely to search out unhealthy snacks.

Anastasia Weight Loss : Risks of being overweight

Anastasia Weight Loss : Risks of being overweight: Why do so many people fail at losing weight? Is it because they are lazy? No. Is it because they are addicted to food? No. Is it because t...

Risks of being overweight

Why do so many people fail at losing weight? Is it because they are lazy? No. Is it because they are addicted to food? No. Is it because they are not good at exercising? No. Failure at weight loss stems from a few main factors:

• People don't truly understand the risks of being overweight. Why do most want to lose weight? Most would say to look better. Looking better certainly is a benefit of losing weight, but this should be the sole reason to lose weight. There is a 1000 pound gorilla in the room and it’s often ignored. Being overweight for a long period of time kills thousands of people each year. Thousands of studies have shown and proven without any doubt that losing body fat will improve and lengthen your life. Knowing the dangers of being overweight is a tremendous motivator to not only lose fat, but to keep it off.
• People don't commit to permanent lifestyle changes. So many people think of a "diet" as something temporary. When they are on a "diet" they restrict themselves so much that they are miserable. Sooner or later failure is inevitable because of the unreasonable demands of most "diets." Some of these diets force you to only eat certain foods (e.g., no carbs, special soups etc…) You, like myself, have probably tried them before. The key to losing weight long term is to make gradual lifestyle changes you can stick to forever.
• Most individuals are not provided the truthful facts of losing weight and becoming healthier. With the conflicting information in the media, and all of the different lose weight quick fad diets, it’s understandable why so many people really don’t know the truth about losing fat and keeping it off long term.
• Most people don't understand they are constantly either gaining fat, or losing fat. There is no in-between. Some people justify to begin or giving up because they hit a small road-block. This isn't an all or nothing game. For example, when I was overweight, if I ate an unhealthy lunch, I’d go ahead and eat an unhealthy dinner since I already "messed up" the day. Or I’d say, I’ll start eating healthy on Monday since i have already eaten poorly this weekend. Every person at times eats too much. The successful people will not let a road bump completely derail their entire lifestyle change. If you are not implementing positive lifestyle changes and losing weight, you are gaining weight. Again, there is no "in-between."
• Most people don't realize what they consume each day. So many overweight people eat thousands of extra calories and fat without realizing it. It’s tough to know if you are gaining weight or losing weight each day unless you are keeping an eye on what you’re consuming. 

Protein for muscle growth

Nutrition has been linked to various physical and psychological ailments such as asthma, allergies and depression. Omega-3 essential fatty acids are used to treat depression, according to the Mayo Clinic. Eating a balanced diet makes you feel better, gives you more energy and can help prevent some types of cancer, reduce your risk for heart disease and stroke. Knowing what constitutes a balanced diet will help you make better choices for nutritional balance.

Protein

Protein is important for muscle growth. Lack of protein can cause growth failure, muscle loss, decreased immunity, weakening of the heart and respiratory system and death, notes the Harvard School of Public Health. The recommended daily minimum is 0.8g of protein for every kilogram of body weight per day, according to the Institute of Medicine.

Sources of protein include beef, poultry, fish, pork and other meats. Meat has lots of protein, but can also have a high fat content. Choose fish or lean meats and smaller portions to keep the amount of saturated fat in your diet low. Saturated fats are not good fats. Eggs are an excellent source of protein. A good mix of proteins includes low fat dairy, soy products and protein containing vegetables.

Anastasia Weight Loss : Solution to weight loss

Anastasia Weight Loss : Solution to weight loss: Your Weight "Set Point" Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally r...

Solution to weight loss

Your Weight "Set Point"

Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%, says Thomas Wadden, PhD, director of the Center for Weight and Eating Disorders at University of Pennsylvania Medical School. This weight range is known as the "set point."
A complex set of hormones, chemicals, and hunger signals help your body naturally maintain your weight within this range, says American Dietetic Association spokeswoman Dawn Jackson Blatner, RD.
It is not just a matter of genetics, though. Your eating and exercise habits can also help to determine your set point.
"Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it," says Wadden. The body adjusts to the higher weight and "resets" the set point to defend the new weight.
It is difficult, but not impossible, to set your range lower. "With changes in healthy eating and exercise behavior, you can lower your set point," says Blatner.

The 10% Solution to Weight Loss

A recent book, Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, by George Blackburn, MD, suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point.
Wadden explains that when you lose large amounts of weight at once, you set up an internal struggle and hormones like ghrelin spike to make you hungrier as your body tries to defend its comfortable range.
Instead, experts recommend that you try losing 10% the old-fashioned way -- by slowly changing eating and exercise behaviors -- then maintain this new weight for a few months before trying to lose more.  Not only will your body get the signal to lower its "set point," but you'll give yourself a chance to get used to new food choices, smaller portions, and regular exercise.
“When patients lose 10% it may not be the pant size they want, but they start to realize how a little weight loss impacts their health in very positive ways," says Blatner. "They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce medications."