• Nutritionist Dr. Miriam Nelson’s series of educational health programs are specifically designed for the needs of female exercisers. WEIGHT LOSS explains how to maintain a healthy diet, promoting an active lifestyle with the inclusion of an aerobic and core-training workout. Format: DVD MOVIE Genre: HEALTH/FITNESS Rating: NR Age: 018713528803 UPC: 018713528803

THE SECRET TO TAKING CHARGE OF YOUR WEIGHT For the past twenty years, Miriam Nelson a physical activity and nutrition scientist atTufts University has been conducting research on the benefits of physical activity . . . More >>

Miriam E. Nelson Ph. D: Strong Women – Weight Loss

There is no instant effect when it comes to effective weight loss programs or regimens. Well, not unless you are thinking of having a liposuction or other similar surgeries. Losing weight is gradual, the small changes you see everyday is a sign that your body is reacting effectively to your weight loss diets or programs. Though the market offers you instant solutions such as pills, medicines and other commercial products, they most likely are ineffective and would probably cause various unwanted side effects.

If for example you would want to 1 pound of your weight, it means that you need to take off 3500 calories off your body. You have to burn those extra calories from your activities. Of course, you need not to burn in all in just 1 day. You may do it gradually – step by step but effectively. And how do you that?

First, you need to know and understand what your basal metabolic rate is. The basal metabolic rate is what you need to normalize the body functions such as digestion and breathing. This is the minimum amount of calories you need to take everyday. Just remember that the calculator is not always 100% accurate. It is important that you are making the necessary adjustments as you progress.

Second, know your activities, from the food you eat and the physical activities you are doing. You may need a calorie calculator for you to be able to know how much calories you burn while standing, sitting, lifting weights and exercising each day. You can also use a heart rate monitor which calculates how much calories you have burned. This is basically a journal of your daily calorie intake and output.

For your calorie intake, take note of the food you eat. And I mean in details – the food, its quantity and how much calories it contains. It is not hard to know how much calories you take these days. There are so many websites today that shows calorie count of different kinds of food. In this way, you will be aware how much calories you are feeding in to your body. Is it enough, lacking or in excess?

To calculate for your basal metabolic rate, you need all the above details. Add your calorie activity and then deduct it from your food calories. Input minus the output. If you are eating more calories than you are burning, you will probably gain weight, but if you are burning calories more than you eat, then you lose weight. From these, you can make adjustments to either increase your activities or to modify your intake.

How about exercise? It should be part of your physical activity list. It is one of the most important factors for weight loss. Of course, different people would need different amount and quality of exercise. It depends on the person’s physical attributes and experience. If you are just a beginner, it is better for you to start small. Exercise 3 days per week for 20 to 40 minutes for your body to have time to adjust. A pro on the other hand may take about 1 to 2 hours of exercise everyday.

You may be figure conscious and want weight loss program that is applicable to your day-to-day routine. There are so many choose from; it is just a matter of staying discipline that helps you achieve this goal. You may want to read about phase 2.

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While fats and weight are in your body, it’s not a completely physical issue. You also need to mentally win this game. You can’t finish this race to fitness if you are also not prepared mentally.

Most of us find losing weight a cruel cycle. You want to lose your extra fat, but seeing yourself everyday in the mirror still sporting the weight you want to lose is depressing. So instead of getting motivated to lose the weight, you lose the drive to get fit, thus leading you to gain some more pounds.

Maybe you’re one of those who have tested every diet and workout plan out there. You may even have swallowed several slimming pills and miracle products available in the market. But no matter what you do, your fat still won’t budge. And you wonder what you are doing wrong.

There are two things you may lack: discipline and consistency. You can’t keep up with the workout program you set yourself. And if after a short while things don’t work out, you turn to another fitness program even before you could see if that was really effective. If boredom if keeping you from sticking to your agenda, then change it to a more challenging plan, such as ballroom dancing or tennis playing. If motivation is your problem, then give yourself a non-threatening prize every after you complete a workout. Non-threatening rewards may include a trip to the shopping center or watching films, and not an additional serving of dessert.

If you still can’t lose the pounds, how about giving yourself your own stimulus plan? Instead of rewarding yourself after each time you lose weight, maybe giving yourself an incentive before you even start sweating out will work.

Because losing weight is such a vicious cycle that is both physically and mentally agonizing, it is more depressing each time you step into a weighing scale and see that instead of losing the weight, you are gaining more. If this is like your own case, then give yourself a more fit body even before you start losing weight.

Why don’t you enter a fitness program that helps you lose weight faster or even ask a physician to drain off your fat if you want to. Then you can start exercising. The logic behind this is that you need to condition your mind first before you embark on a grueling routine. Seeing yourself in a slimmer shape gives you an idea that losing weight is really achievable, thus, giving you an optimistic attitude. It is an motivator that you would have to maintain, and would be happy to do so seeing the result already.

A word of advice, though. This type of motivator plan shouldn’t be misused. You are giving yourself a stimulus package to put a stop to the vicious cycle you may be in and start a healthier phase. Don’t depend on it every time you gain an extra weight. It will defeat your whole purpose of losing weight to stay healthy.

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