A Little Planning Can Lead to Big Weight Loss!

The problem: You're busy. You have to work, organize family activities, run errands, and make time for exercise. When do you decide what to eat? If you're like many people, you don't think about your next meal until you're starving. And then you might be tempted to hit the fast food drive-through or the office vending machine for a quick fix. But if you're trying to lose weight, you know this isn't a good diet strategy.

The solution: Plan ahead. If weight loss is your goal, you should never be caught off guard and hungry. A little forethought is all it takes to create meals that will keep you satisfied and your hunger at bay. It doesn't have to be difficult or time-consuming either.

Here are a few reasons that planning your meals in advance can help you lose weight more easily:

•Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you're not starving, you'll be able to resist the office candy jar or the coffeehouse muffin.

•Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It's easier than trying to add up calories throughout the day.

•You'll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You'll stay in control of your choices and be able to enjoy your food without guilt or anxiety.

If you're following a Beachbody® program and meal plan, you're probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:

1.Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you're going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you'll need, and use the leftovers in the next day's food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.

2.Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you're in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.

3.Bring one container; eat twice. If you're going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It's one less meal to plan.

4.Keep it simple. You don't have to prepare a multicourse feast five times a day to eat well. When you're on the go, choose things that are portable and don't require a lot of fuss, like:

•hard-boiled eggs and whole-grain toast
•oatmeal with berries and nuts
•grilled chicken and a salad
•canned tuna or chicken and brown rice
•sandwiches on whole-grain bread or wraps
•nuts and dried fruit
•string cheese and whole-grain crackers
•yogurt and fruit
•Whey Protein Powder
•vegetables and hummus
•Shakeology® (take one of the new single-serve packets or a scoopful in a plastic bag or your shaker cup)

Shakeology Combo Paks $129.95












5.Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night's dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you've frozen ahead of time, so it's ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn't get in the way of your weight loss.

You Can Eat Great and Still Lose Weight!

All these years later, a lot of people still think that the only way to shed excess fat is to eat a bland diet or choke down foods they dislike. Luckily, that just isn't true. Not only can you eat well while you're shedding excess fat, it's highly recommended that you do so. The more you enjoy your meals, the less likely you are to cheat on your food plan or give it up entirely.

So how do you lose weight without feeling deprived? Stick to these tips:

1.Have a regular workout program. There are people who manage to lose weight without much exercise. But it requires them to follow a very strict, restrictive diet, and the weight loss is likely to stop or reverse itself with the tiniest caloric backsliding. And even if they're successful, they're likely to end up "thin but flabby" rather than lean and fit.

On the other hand, when you have an effective workout plan, you burn more calories, build lean muscle, and prevent your metabolism from slowing down as the weight comes off. What's more, working out changes the way you think about food—you'll be more aware of what your body really needs, and start eating to fuel your muscles and keep up your energy instead of stuffing your face for the heck of it. You'll stick to your food plan because you want to, not because you have to. And that means you're more likely to keep it up over the long haul.

2.Go for quality. Junk foods aren't called "junk" just because they tend to be unhealthy. They're often made of cheap ingredients that aren't even that tasty, with a lot of added sugar, salt, fat, and chemical flavorings to make up for it. As former FDA commissioner David Kessler points out, they're intended to make you crave more food, not to satisfy your hunger.

Less processed foods, on the other hand, tend to taste better naturally and be better for you. Of course, it would be nearly impossible to give up processed foods entirely, and you don't have to. Just devote a larger portion of your meals to "clean" items: fresh vegetables and fruits; lean meats, fish, low-fat dairy, or vegetarian protein; and nuts, beans, and whole grains. And eat fewer foods that have more than five ingredients on the label, especially if you can't pronounce some of them. (If you really need Doritos® now and then, buy a single-serving bag, not the large economy size.)

3.Don't go hungry. A good food plan should keep you satisfied, even if you're eating less than you're used to. To avoid hunger pangs, make sure you always have access to healthy snacks when your plan calls for them, and never skip meals in an attempt to save on calories. Eat more foods that are naturally filling, like soups, salads, and steamed or roasted veggies, along with moderate amounts of healthful fats. And avoid high-glycemic foods made of sugar or starch, which can lead to blood sugar fluctuations that leave you hungry and low on energy.

4.Savor your food. No matter how good your meals are, you're not likely to enjoy them if you're distracted by other things or you gobble your food like there's no tomorrow. That's why, according to a study in the Journal of the American Dietetic Association, people who eat "mindfully" are less likely to be overweight. That includes eating slowly so you actually taste each bite, being aware of whether you feel hungry or full, and sitting down for meals without watching TV, working, or driving at the same time. (An added bonus: According to a study in The Journal of Nutrition Education and Behavior, when families regularly have meals together, the kids naturally develop healthier eating and lifestyle habits.)

5.Spice things up. There's no excuse for eating dull, monotonous meals day after day—not when there are dozens of herbs, spices, and condiments that can perk up weight loss–friendly food in hundreds of different ways. Does a chicken breast with a side of vegetables sound boring? Then try sizzling chicken fajitas, or a paprika-scented chicken stew with root vegetables, or chicken and vegetable slices (oven roasted or grilled) brushed with garlic and olive oil.

The point is, if you keep lots of herbs and spices around, you can prepare great-tasting, healthful meals without much more time or effort than it would take to make dull ones. (You can also save more time by mixing your own sauces, marinades, and dressings—they'll have less added sugar and salt than store-bought ones, and they'll taste better, too.) When your foods are more flavorful, and your meals are full of variety, you won't just be eating as well as before—you'll be eating better.

Article by Ben Kallen
Beachbody Newsletter October 2009

Six Ways to Clean Your Way to Lean if You Don't Have Time to Workout!

Spring cleaning tasks piling up? Don't have time to do you beachbody or other dvd workouts on a regular basis? We thought we offer some ideas on how to clean you what to lean below:

1.Dust and polish (burn 2,288 calories per year). This can be one of the easiest chores to overlook, but since you're doing a deep cleaning, why not get totally into it? You don't even need fancy furniture sprays—just a combination of olive oil and white vinegar. It's like salad dressing for your furniture, only better (combine 1 cup of the oil and a 1/4 cup of white vinegar in a bottle; shake well). Use a soft cloth to work it in and buff out your furniture. You'll not only expend elbow grease (getting a bit of upper-body exercise in), but you'll have naturally shiny furniture. Light dusting burns about 170 calories per hour (assuming a body weight of 150 pounds); with more heavy scrubbing and cleaning, you burn 204 calories per hour.


2.Change the bedding (burn 2,728 calories per year). Although there may be some debate about how often you should change the sheets on your bed, most people think that once every week or two is a good standard. To get in a little more exercise, be sure to make your bed every morning. This way, you'll have a nice bed to slip into every night and you'll also burn 136 calories per hour. Of course, none of us will take an hour to make the bed (Martha Stewart, notwithstanding), but even at 15 minutes, you've burned enough calories to make up for half a glass of wine.

3.Clean the bathroom (burn 2,891 calories per year). Sure, scrubbing toilets is no one's idea of a good time, but it doesn't have to be such a chore. Put on some fast music and get moving. If you make it a little race or game for yourself, you can get the whole bathroom clean in just 20 minutes. If you use large up-and-down movements (like when cleaning a shower door), you'll even get your stretches in. Just by cleaning the bathroom, you can burn at least 231 calories per hour.

4.Sweep the floor (burn 2,896 calories per year). For outdoor areas and garage floors, nothing beats an old-fashioned broom and dustpan. This activity burns 272 calories per hour. So, it makes sense to sweep up the driveway and even get out to the sidewalk. Although sweeping ranked 7th in calories burned, you can increase the level of your workout by getting to all the nooks and crannies of your property that you usually avoid. Even better, stretch up and knock down those cobwebs that have been accumulating in the corners of your garage.

5.Tidy up (burn 4,541 calories per year). This is a general household chore that you can add to your routine every day. Don't worry about being efficient because the more back and forth you walk, the more steps you get in. If you have stairs in your home, even better. Be sure to keep your abs tightened when you do your chores, since it'll give your ab muscles a bit of a workout and improve your posture. Also, be sure to put away heavy things (try carrying those storage boxes down to the basement) to get in some weight training exercise. Even a light tidying up lets you burn over 170 calories per hour. Step it up and you can get it to over 240 calories burned per hour.

6.Scrub the floor (burn 5,117 calories per year). Get on your hands and knees and scrub those tile or linoleum floors. Again, use big, broad circular movements and reach under the bed and other hard-to-reach places. You'll burn about 258 calories per hour, enough to make up for a serving of chicken nuggets.
 
Article excerpted from Cecilia H. Lee
Beachbody Newletter April, 2008

More Exercises to do with Your Pet

In our last blog we reviewed a few ways we could workout with our furry friends so both of us stay fit.  We could all use a little more exercise! Listed below are a few more suggestions for these "buddy" workouts:

1.) Sumo Squats for the Critter
This workout is similar to the Squat and Toy Press. Only this time, you start with your toes pointed slightly outward, making sure that your knees line up with your toes. Hold the toy or ball in both hands, with arms extended straight down toward the floor. As you bend both knees, bringing your seat parallel to the floor and keeping your arms straight, lift the toy directly over your head. As you straighten your knees, jump off the ground a few inches and return the toy to the down position. Hopefully, your mongrel will continue to jump for the toy until your quads have hit exhaustion.

2.) Fetching Push-Ups
The idea is to set yourself up in a push-up position, with whatever modifications you require to do many repetitions (on your knees, against a wall, etc.). Lift one hand and throw a ball. Do as many push-up repetitions as possible until your pet returns. Repeat the toss with the opposite arm.

3.) Laser Creature Crunch
Domesticated animals seem to be fascinated by laser pointers. Get into a comfortable crunch position on the ground, and hold the laser pointer in both hands. Begin doing 10 crunches with the laser on your chest, and of course, pointed away from you. Watch your pet go nuts trying to chase it in the process. Every 10 reps, alternate arm positions behind your head, above your head, and even to your knees. Your dog will go insane, and you will have abs of steel!

4.) Dog Curl/Dip/Press
These options depend completely on the level of stillness your pet can provide. For my two dogs, playing dumbbell just ain't gonna happen. But I have many friends with extremely trusting animals that love to be bench-pressed. Should you try to press, curl, dip, or lunge your best friends, do it relatively close to the ground, just in case they change their minds.

There's a study that shows people with terminal illnesses are three times less likely to suffer depression if they own a pet. Pets are amazing stress reducers and loneliness decreasers, and have actually been proven to lower blood pressure. They also make us more social creatures, as we meet new people on walks, at parks, etc.

If you add a pet to your household, your life will be dramatically enriched. If you are unable to make a lifelong commitment, borrow a friend's dog for a day, or look into a short-term fostering program. And there are hundreds of organizations out there that could use volunteers to walk the dogs they are sheltering. That way, you get some exercise, and make a difference at the same time. Whatever you do, integrate some canine or feline time into your exercise regimen, and watch the change occur. Now that is doggone good!

STAY TUNED FOR MORE TRAINING EXERCISES WITH YOUR DOG!

or visit
Stephanie S. Saunders' article on the Beachbody.com Newsletter, May 2010

http://teambeachbody.com/about/newsletters/-/nli/167#51927720