Alicia West Weight Loss Success
Success Story: How This Mother Lost Over 80 Pounds!
When Alicia West realized just how heavy she was, she decided she needed to turn her life around fast.
After: 137 pounds
The Lifestyle
Alicia West, 27, a mother from Iowa, knows exactly how her weight creeped up on her: She was lazy. "I never cooked and ate fast food probably three to four times a day," says Alicia. "I lived off of the drive-thru menu." She did in fact have a gym membership, but Alicia would go sporadically—maybe once a week or once every few weeks. "I wasn't very serious or committed about exercising," she says. Sure, she'd walk about four to six miles a day to relieve stress, but she never participated in activities that really got her heart rate up. In February 2012, Alicia, who stands at 5'4," weighed 219 pounds.
The Change
After a breakup, Alicia decided to use her newly single status to focus on her body, so she dedicated more time to actually going to the gym. Now, she had been avoiding the scale for years—and she suspected her weight was a little on the heavier side—but when she finally stepped onto one, she was shocked at the number on it. "I think I might have cried [when I saw my weight]," she says. "I didn't think I was that big. I had no idea I had let myself get so out of control."
The first hurdle was learning how to prepare her own meals instead of ordering out. And for Alicia, the trick was to find foods similar to her favorite eats (like swapping beef for ground turkey). For her family's weekly "Taco Tuesday," Alicia started skipping the crispy tortilla and making a salad with her lean meat and assorted vegetables. "It's important to make these changes so that you don't feel like you're depriving yourself," says Alicia.
Alicia also upped her workouts, going from weekly sweat sessions to exercising about six times a week. She also began using a strength-training DVD and running—which she always used to hate—between two and three miles every morning. "I love doing pushups, which I thought I'd never be able to do," says Alicia. "I do them almost every day!" Her main focus is that she does something active whenever and wherever she can.
Thanks to all of these lifestyle changes, Alicia dropped her weight to 137 pounds—a weight she's kept steady for a little more than a year.
The Reward
"I've always been the heavier, chunkier girl," says Alicia. "And now seeing people from my past—who haven't seen me in a long time—say, 'Oh, I didn't even recognize you!' That's a good feeling." But Alicia really loves being the inspiration for other people to tackle their weight-loss journeys. "I like helping these people because I know how it felt to be completely clueless [about losing weight]," she says. "I love showing them that you can do it."
Alicia's Tips
Cook as much as possible. "A lot of people think that eating healthy and buying veggies and fresh foods is expensive, but I can cook a big meal on Sunday night, and [the leftovers] will feed me for the whole week."
Never deprive yourself. "Find substitutes for foods you love to make the transition from junk food to healthy food not so sudden and boring."
Find things that motivate you. "I started following fit women on Instagram and learned about their workout and eating habits. I also like to see inspirational quotes and posters."
Make the time to work out. "I didn't want to be one of those moms who used raising kids as an excuse [for not exercising] because I know a lot of them. I wake up 45 minutes earlier every day because I know that afterward, my whole time is dedicated to housework and taking care of my son."
More from Women’s Health:
reference: shared article:
www. womenshealthmag.com , date accessed 20 September 2014
9 Ways to FINALLY Lose That Stubborn Belly Fat - updated 16 September 2014
-
This article was written by Hallie Levine and provided at Prevention.com.
Belly fat can make your jeans feel extra snug, but really there's something way worse about the stuff: When white fat expands in your abdomen nestling deep among your organs, it sets you up for some serious health trouble.
We know that this type of fat—called visceral fat—churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body's production of insulin. The result: Besides obesity, you're also looking at increased risks of type 2 diabetes and heart disease. No thanks. Check out these nine tips to finally rid your body of that excess stomach.
-
Never Stop Moving
There's one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Running, biking, or swimming—basically anything that gets your heart rate up—wins over resistance training when it comes to getting rid of the stuff. A recent study from Duke University found that jogging the equivalent of 12 miles a week is enough to melt belly fat.
-
Load Up on Protein
You know that protein's essential for a slimmer you. But here's why protein really needs to play a prime roll on your plate: "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.
-
Pile on Polyunsaturates
This just in: Saturated fat packs on more visceral fat than polyunsaturated ones, according to a recent Swedish study. When subjects ate 750 more calories daily for seven weeks—either in the form of palm oil (saturated) or sunflower oil (polyunsaturated)—the former gained more visceral fat while the latter gained more muscle mass and less body fat. Polyunsaturated fats can be found in nuts, seeds, and fish.
Head spinning? Check out this handy chart on good fats vs bad fats.
-
Stock Up on Vinegar
Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat—particularly visceral fat—according to a 2009 Japanese study. "One theory is that the acetic acid in the vinegar produces proteins that burn up fat," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland, author of Fight Fat After 40.
-
Practice Yoga
Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one 2012 study. If you're just not that into downward dog, any sort of relaxation exercise (even simple deep breathing) can help. The key is to lower levels of the stress hormone cortisol, which is linked to belly fat.
-
-
Sleep Better
Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. As you likely already know, eight hours is ideal.
-
-
Don't Oversleep on the Weekends
Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. (Avoid these 10 more unhealthy weekend habits that set you up for a less-than-stellar week.)
-
-
Drink Tea
Moderate exercisers who stocked up on the antioxidants found in green tea—called catechins—were more likely to lose abdominal fat while exercising than those who didn't take them. One study put the daily dose at 625 mg—the equivalent of two or three eight-ounce cups of green tea.
-
-
Eat More Fiber
In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day—the equivalent of two small apples, one cup of green peas, and one half-cup of pinto beans—reduced visceral fat by 3.7 percent after five years.
5 Cooking Mistakes That Cause Weight Gain
How many are you making?
Using the Wrong Oils
Pouring the wrong oil into your pan can do worse than make your eggs taste like olives. "When an oil heats past its smoke point, the fatty acid profile has degraded, producing toxins, free radicals, and even trans fats," says Batayneh. She recommends using walnut or olive oil for salad dressings since they both can burn at high temperatures. Coconut, grapeseed, and sunflower oils, however, all have high smoke points, making them perfect for sautéing and grilling. Stock up on these four alternative cooking oils. (next week)
Thinking One Serving Size Fits All
You might be able to put away as much food as your partner, but that doesn't mean it's a good idea. So how big should your servings be? Check out these 19 ways to measure perfect and healthy portion sizes.
Baking Without a Roasting Pan
Baking is a great way to keep your dishes low-cal. But unless you set your meat on a rack, it's just going to sit in and soak up its own grease, thwarting your weight-loss efforts, says Batayneh. Next time you pop some steak, pork, poultry, or even fish in the oven, make sure it's on a roasting pan—or at least a wire rack in the bottom of your baking dish.
Skipping the Spice Rack
"We usually rely on sugar, salt, and fat for flavor, which can up the calorie count of a dish dramatically," says Batayneh. "Using spices instead allows a cook to cut out those added sugars, oil, butter, or salt—and over time, you'll also retrain your taste buds to not crave those salty, sugary, fatty additions." Plus, herbs and spices pack a powerful punch of health-boosting, fat-fighting nutrients like vitamins, minerals, and antioxidants. Learn how to add spices to your favorite foods.
Using Too Much Oil
Healthy fats can help you lose weight, but not if you act like their calories—all 120 per tablespoon of them—don't count. And when you're using oil to cook and add flavor to your dishes, those calories can add up fast, says Batayneh. "When you're cooking, use only enough oil to prevent sticking," she says Not sure how much that is? Try investing in a spray bottle for your oil so you don't overdo it by mistake. Find out how much fat is healthy (next)
Ways to Boost a Slow Metabolism
Find out which nutrition factors can slow your metabolism
and learn how to boost your calorie-burning engine once and for all. By Dr. Joey Shulman
It is no secret that we are growing fatter as a
nation in a fast and furious way. In fact, according to Statistics
Canada, 59 percent of the Canadian adult population is overweight or obese. With excess weight being linked to a variety of diseases -- such as heart disease, cancer, depression, and stroke -- it's in the best interest of all Canadians to learn nutritional tricks to boost metabolism, take excess weight off and keep it off for good.
When it comes to metabolism, many believe their metabolic rate is “fixed” at a set point when, in fact, it is not. There are several nutritional blunders and missteps that, once understood and removed from the daily diet regime, can help you to increase your metabolism and burn more calories.
The top five things that can slow your metabolism and make you gain weight are:
1. Things that slow your metabolism: High glycemic index foods
According to a study conducted by Australian researchers, diets that allow people to eat all the low glycemic index foods they want are far more effective than diets that cut fats or calories.
An analysis of six trials involving 202 overweight adults found that dieters who ate only low GI foods lost about 2.2 pounds (1 kg) more than calorie-restricted dieters who ate high GI foods.
High glycemic index foods such as white bread, white rice, refined breakfast cereals, white potatoes and sweets trigger the excess secretion of insulin -- a fat-storing hormone. In addition, excess insulin secretion results in hypoglycemia (low blood sugar) which stimulates cravings and overeating. Sticking to lower glycemic index choices such as fruits, vegetables, beans and whole grains is far wiser for long-term weight loss success.
2. Things that slow your metabolism: Dehydration
Not drinking enough water can encourage your body to “cling on” to extra pounds. Also, people often mistake hunger for thirst so they eat more food (and more calories) when they really should be drinking fresh, clean water. For those of you who increase your water consumption to lose weight and find that you're constantly running to the bathroom, take heed, this too shall pass.
Frequent urination is a sign of your body flushing out the water it has been storing in the past for “survival mode.” For more great ways to rehydrate, drink herbal teas, watered-down juice and eat water-concentrated foods such as watermelon or cucumber.
When it comes to metabolism, many believe their metabolic rate is “fixed” at a set point when, in fact, it is not. There are several nutritional blunders and missteps that, once understood and removed from the daily diet regime, can help you to increase your metabolism and burn more calories.
The top five things that can slow your metabolism and make you gain weight are:
1. Things that slow your metabolism: High glycemic index foods
According to a study conducted by Australian researchers, diets that allow people to eat all the low glycemic index foods they want are far more effective than diets that cut fats or calories.
An analysis of six trials involving 202 overweight adults found that dieters who ate only low GI foods lost about 2.2 pounds (1 kg) more than calorie-restricted dieters who ate high GI foods.
High glycemic index foods such as white bread, white rice, refined breakfast cereals, white potatoes and sweets trigger the excess secretion of insulin -- a fat-storing hormone. In addition, excess insulin secretion results in hypoglycemia (low blood sugar) which stimulates cravings and overeating. Sticking to lower glycemic index choices such as fruits, vegetables, beans and whole grains is far wiser for long-term weight loss success.
2. Things that slow your metabolism: Dehydration
Not drinking enough water can encourage your body to “cling on” to extra pounds. Also, people often mistake hunger for thirst so they eat more food (and more calories) when they really should be drinking fresh, clean water. For those of you who increase your water consumption to lose weight and find that you're constantly running to the bathroom, take heed, this too shall pass.
Frequent urination is a sign of your body flushing out the water it has been storing in the past for “survival mode.” For more great ways to rehydrate, drink herbal teas, watered-down juice and eat water-concentrated foods such as watermelon or cucumber.
3. Things that slow your metabolism: Skipping breakfast or meals
The timing of when you eat your meals affects weight loss and metabolism. A recent study published in the American Journal of Epidemiology concluded that skipping meals and eating less frequently may result in weight gain.
The findings show that people who eat four or more times a day are 45 per cent less likely to be obese than those who eat three times a day or less. Also, the study shows that skipping breakfast is linked to a greater chance of obesity.
4. Things that slow your metabolism: Big portions of food and drink
North Americans fall prey to portion distortion syndrome. In other words, due to ever increasing portion sizes (from your bagel to your order of French fries or restaurant food serving), we are served more and eat more than we realize. In an attempt to prove this theory (and to test why our Parisian friends are thinner than us), researchers weighed portions at 11 similar restaurants in Paris and Philadelphia and found the following:
-The average portion size in Paris was 25 per cent smaller than in Philadelphia.
-Chinese restaurants in Philadelphia served dishes that were 72 per cent larger than in Parisian Chinese food restaurants.
-A candy bar in Philadelphia was 41 per cent larger than the same candy bar in Paris.
-A soft drink was 53 per cent larger; and A hot dog was 63 per cent larger.
5. Things that slow your metabolism: Inactivity
There is no way around it -- you must move. Exercise is a critical component to raising metabolic function and burning more calories (even at rest!). In fact, for every pound of muscle you carry, your body requires and burns 50 more calories per day to sustain it.
In order to work exercise into your schedule, take a moment to assess what you think will work for your timeline and lifestyle. Time of year (i.e. winter vs. summer) also affects what type of exercise you would like to do. In short, the best type or exercise is the one that you will enjoy -- and do.
Take-home point: You CAN boost your metabolism
Don't be fooled when it comes to your metabolism. By following the nutrition tips outlined above, you can rev up your metabolic engine and lose those excess stubborn pounds for good!
The timing of when you eat your meals affects weight loss and metabolism. A recent study published in the American Journal of Epidemiology concluded that skipping meals and eating less frequently may result in weight gain.
The findings show that people who eat four or more times a day are 45 per cent less likely to be obese than those who eat three times a day or less. Also, the study shows that skipping breakfast is linked to a greater chance of obesity.
4. Things that slow your metabolism: Big portions of food and drink
North Americans fall prey to portion distortion syndrome. In other words, due to ever increasing portion sizes (from your bagel to your order of French fries or restaurant food serving), we are served more and eat more than we realize. In an attempt to prove this theory (and to test why our Parisian friends are thinner than us), researchers weighed portions at 11 similar restaurants in Paris and Philadelphia and found the following:
-The average portion size in Paris was 25 per cent smaller than in Philadelphia.
-Chinese restaurants in Philadelphia served dishes that were 72 per cent larger than in Parisian Chinese food restaurants.
-A candy bar in Philadelphia was 41 per cent larger than the same candy bar in Paris.
-A soft drink was 53 per cent larger; and A hot dog was 63 per cent larger.
5. Things that slow your metabolism: Inactivity
There is no way around it -- you must move. Exercise is a critical component to raising metabolic function and burning more calories (even at rest!). In fact, for every pound of muscle you carry, your body requires and burns 50 more calories per day to sustain it.
In order to work exercise into your schedule, take a moment to assess what you think will work for your timeline and lifestyle. Time of year (i.e. winter vs. summer) also affects what type of exercise you would like to do. In short, the best type or exercise is the one that you will enjoy -- and do.
Take-home point: You CAN boost your metabolism
Don't be fooled when it comes to your metabolism. By following the nutrition tips outlined above, you can rev up your metabolic engine and lose those excess stubborn pounds for good!
ANTI-AGING-FOOD
Cranberry Juice
This fruit juice disrupts the formation of plaque and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren't drinking a sugar-laden cranberry juice cocktail.
Blood Oranges
A bit more exotic than a traditional orange, blood oranges contain anthocyanins, antioxidants that combat free-radical damage and UV rays.
Carrots
This vegetable is an excellent source of vitamin A. The nutrient is essential for a healthy scalp and youthful, shiny hair.
Brazil Nuts
Selenium, a powerful mineral that aids in the production of the antioxidant glutathione, can be found in brazil nuts. This mineral repairs cell damage and slows down the skin's aging process. Just two nuts a day will help you stop the aging process in its tracks.
Dark Chocolate
This decadent treat will help curb your sweet tooth and is rich in flavonoids.
Red Wine
Heart-healthy red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol. If you don't drink alcohol, opt for grape juice or a resveratrol supplement available at your drug store.