Monday, 25 February 2013


Researchers have studied people who have lost weight and kept it off. That is why they recommend an ideal and healthy weight loss goal of one to two pounds a week.
Quicker weight loss diets tempt us because we might feel in a hurry to fit into a smaller size. But if we want to stay in that size for the rest of our lives, small, gradual steps is what it’s going to take.
These gradual steps include:
· Changing what we eat
· How much we eat
· Increasing our level of physical activity.
These lifestyle changes don’t happen overnight. They might take weeks, or months to include into your everyday routine.
“I’ve been working on losing weight for five months now after weaning my second baby. And i am doing pretty good. I’m really happy. Yeah,exercising 30minutes daily and eating right portions. I lost 10 pounds already.”
“I think I’m really comfortable with this gradual weight loss now. This isn’t a diet, it’s a lifestyle change.”
“It’s not a temporary thing.”
“I’m not going to lose 50 pounds in three weeks.”
“Just small steps, continuously.”
“The more you do it, the easier it comes. And you get used to it.”
In addition to taking small steps, people who succeed with weight loss need to find their motivation to change. The biggest reason most of us want to lose weight -- for better health.
A healthy weight cuts down your risk of heart disease, stroke, diabetes, certain cancers, joint problems, fertility problems and sleep disorder.
You’ll improve your overall well-being. You’ll feel better, have more energy, be more comfortable, and also feel better about how you look.
“I’m trying to do for myself, but at the same time I want to be a role model for my children.”
“I guess at one time, years ago, it was more of a vanity thing but now it’s more of a health thing.”
Once you know why you want to lose weight, you can start planning the changes you will have to make in your lifestyle.
Don’t get discouraged when you hit bumps in the road.
“The people who have the most success with weight loss have tried many times and have learned from those past attempts and now, third, fourth, fifth, tenth times are making long-term, serious weight changes.”
We can learn from our past attempts. The trick is not to let them throw us off for good.
Talk to us at Weight A Minute about your desire to lose weight. We will help you to develop a plan for permanent, healthy weight loss.
Most plans include learning how to make healthy choices in the types of food you eat, and in the amount of food you eat each day. You’ll also need to set aside time for physical activity on most days of the week.
We will work together to set goals for achieving a healthy lifestyle that you can live with.
Yours in health,

Thursday, 7 February 2013

Breakfast: Your Secret Weapon To Weight Loss

What do flakes, bran cereal, oat, custard, apples and bananas have in common? They're good-for-you breakfast foods that might help keep you on the weight-loss straight and narrow.Research has shown that people who skip breakfast may not be as successful with weight management as those people who eat breakfast regularly.
 Why? Eating breakfast may help you reduce snacking and avoid overeating.
Eating breakfast is like filling up a fuel tank. When you wake up in the morning, your body is low on fuel, eating a morning meal can kick-start your engine by giving your body energy.
Skipping breakfast may make you more likely to overeat later in the day to make up for the missed meal.
"The ideal breakfast is based on carbohydrate,protein and dairy" this is in line with the theory that the most satisfying breakfasts deliver a quick shot of energy (by raising blood sugar levels rapidly) and then a longer term energy boost from high-fiber, complex-carbohydrate, protein-containing foods that slow digestion.
What does that mean for your oatmeal ,flakes and cereal? Toss a handful into a bowl of low-fat yogurt and then mix it up with some fiber-rich fruit. Other tag-team breakfasts include:
  • Skim milk and wheat bread with  peanut butter or sugar free jam
  • Banana and bran flakes cereal
  • High-fiber cereal with fat-free or lowfat milk and dried or fresh fruit
  • Hard-boiled or scrambled eggs (or egg whites) with a couple of wheat crackers
  • Low-fat yogurt and a grain-rich cereal bar
  • A banana and a small handful of  almonds

Enjoy your day!