10:37
Executive Republic
- First thing in the morning drink 1 cup of warm water with lemon
Drink lots of water throughout the
day and with all meals
- Drink lots of green Tea (in morning: has natural caffeine) and eliminate all juice (except natural pomegranate juice), diet and
regular soft drinks. Drink only 1 cup of coffee a day)
- Never ever eat sugar, this also means nothing white (no white Pasta, bread or potatoes (nothing processed, also known as “eating clean”)
- Eat whole foods (includes whole wheat pasta, whole wheat bread. Read labels, companies put white flour in and call it whole wheat)
- Eat all the vegetables you want (limit carrot sticks)
- Eat 5 small meals a day (This includes snacks)
- Do not eat anything after 7PM
- Eat mostly lean protein & limit bad carbohydrates (absolutely no chips, popcorn, cookies, cake etc. no junk food)
- Eat only 1 fruit a day, and before 12 noon. (Eat fruit from berry family: Blueberries, strawberries, cranberries)
- Do ½ hour to 45 minutes of cardio, preferably walking on an incline every day and 2 one hour Arthro-Pilates™ classes a week. (Consult a doctor before beginning any exercise program)
- Do light weight training 3-5lbs for upper body 3times a week
- Drink 1 protein drink a day (skim milk with whey protein isolate powder with greens + powder in morning)
- Eat the good fat (olive oil, fish oil, flax seed oil or seed)
- With doctors permission only, take CLA (Conjugated Linoleic Acid) as per body weight to reduce abdominal fat. Note: This is not for everyone!
- Get 8 hours sleep
- Minimize stress to minimize stress hormones (and reduce abdominal fat)
- Snack on a small amount of almonds (5 at a time) throughout the day (4 times a day maximum)
- Never weigh yourself (judge progress by clothing size, inch loss, only)
- Write a food diary every day to stay on track
- Eat low fat dairy products such as plain yogurt, cottage cheese, skim milk. (No solid cheeses)
- Read labels. Look for no or low sugar grams, no trans fat and only whole wheat.
- Take a good quality multi vitamin/mineral a day
- Eat tofu, Beans, and Legumes
- Never go on a restrictive diet or on a
program diet (They only serve to mess with your metabolism and
eventually make you gain more weight, in the long run.) To maintain a
good weight and toned body requires a lifestyle change, not a fad diet
or program.
- Feel good about who you are, as you are. Acceptance is ke source:arthro-pilates.com
RSS Feed
Twitter
10:37
Executive Republic
Posted in 
To lose weight means to reduce in size and weight.....to do this certains needs to be done and some ignored.THINGS TO BE DONE ARE AS FOLLOWS...
ReplyDelete1. Drink plenty of water everyday espcially in the morning before any meal.
2. Eat less fat contained food e.g rice, yam,cassava...etc.
3. Do plenty of exercise as precribed by the doctor.
THINGS TO BE IGNORED
1. Eat no sugar contained food at all
2. Do not eat fat diaries
3. Avoid junk food completely
AND LASTLY ACCEPT WHOM YOU ARE, WHAT YOU ARE, HOW YOU ARE AND WHAT YOU LOOK LIKE......ALWAYS FEEL GOOD AOUT YOURSELF.BY; OZOAKA ESTHER UKA-AMAKA.
Drinking water will also keep the body cool, detoxicates body acids and keep the body healthy
ReplyDeleteIt helps reduce obesity mostly in women
ReplyDeleteTips to lose weight: a) eat healthy b) exercise c) avoid fatty foods and d) think positive and sleep well
ReplyDeletereguler exercise is being require in other to lose weight
ReplyDeletedoing exercise regularly and eating balance diet will help to lose a little weight
ReplyDeleteIf the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
ReplyDeleteand once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...
By: Ifedayo oluwasegun Joseph
Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."
ReplyDeleteNo sidewalks in your neighborhood? Try these tips for slipping in more steps:
Trade your power mower for a push version.
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt
By: Owolabi Belinda Mojisola
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?
ReplyDeleteAnd while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!
By: Atilola Toheeb Bayonle
Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."
ReplyDeleteMagee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."
By: Oyalude Sunday John
Forget diet denial: Try adding foods to your diet instead of subtracting them
ReplyDeleteBy: Yusuf Taiwo Yusuf
If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
ReplyDeleteBy: Sekiru Oladimeji Semiu
Being obese is dangerous to health but regular exercise keeps you fit always
ReplyDeleteThe Information is good, when I get to my early 40s but for now I have learn to be walking on an incline every day and to avoid eating food after 7pm
ReplyDeleteregular exercise and eating balance diet daily.
ReplyDeleteSkipping and running exercises can make you catch fun without stress
ReplyDeleteIf you've ever tried to lose weight (and who hasn't), you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.
ReplyDeleteBut do any of these tips really work? To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We'll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss.
By: Obembe Dare Tosin
Eat whole foods (includes whole wheat pasta, whole wheat bread. Read labels, companies put white flour in and call it whole wheat).
ReplyDeleteOlusegun Deborah Mayowa
ReplyDeleteTo lose weight,you need to get your body to use up those fats stored up in your body.This can be done by reducing the amount of calories intake
Avoid having a second helping at dinner
Cut out unhealthy treats.
Adeyemi Dayo Bolaji
ReplyDeleteOur body must up those stores of fat.The most effective way to do these is to reduce the amount of calories we eat.Increase your level of activities.Avoid having a second helping at dinner and cut out unhealthy treats such as confectionery,sugar,biscuits and crisps between meals.
The most important part is to remove sugars and starches (carbs) from your diet.
ReplyDeleteThese are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women
By: Ogundipe Oluwafunmike Grace
Exercise and eat low fat foods but ensure it is a balanced diet to avoid malnutrition
ReplyDeleteLoosing weight is good and helps reduce the risk of fibroid mostly in women
ReplyDeleteDo not eat anything after 7PM in other to lose weight.
ReplyDeletewhen you wake up in the morning you drink a cup of water, you should do exercise to keep your body look good
ReplyDeleteTo maintain a good weight and toned body requires a lifestyle change, not a fad diet or program.
ReplyDeleteNever go on a restrictive diet or on a program diet,they only serve to mess with your metabolism and eventually make you gain more weight, in the long run.To maintain a good weight and toned body requires a lifestyle change, not a fad diet or program.
ReplyDeleteIt's a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you're eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.
ReplyDeleteThere is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. "Doing this can lead to more weight loss than you ever imagined," says Marissa Lippert, RD, author of The Cheater's Diet.
In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way. By Kolawole Bashiru
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
ReplyDeleteIf you want to lose weight faster, you'll need to eat less and exercise more.
For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.
Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.
"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started
Eat low fat dairy products such as plain yogurt, cottage cheese, skim milk. (No solid cheeses)
ReplyDeleteEngage in morning exercise daily.
By: Olugbusi Oluwatosin Temitope
The most important part is to remove sugars and starches (carbs) from your diet.
ReplyDeleteThese are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women
By: Ogundipe Oluwafunmike Grace
I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I've lost 20 pounds in one month
ReplyDeleteOne of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?
ReplyDeleteAnd while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water
Trade your power mower for a push version.
ReplyDeletePark your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.
Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
ReplyDeleteMake only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food.
ReplyDeleteThe easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers,
ReplyDeleteYou can reduce your risk of obesity-related health problems by losing weight through eating more healthily and doing more physical activity.
ReplyDeleteThere are many articles to help you attain a healthy weight in our lose weight section.
You can cut down on calories by making simple healthy food swaps in your everyday diet.
It’s not just small changes to your eating habits that can make a big difference. Getting more physical activity also helps you shed the pounds. You can do it in just three short bursts each day with these ten-minute workouts.
Even if you're well on the way to your target weight, there'll be plenty of temptation to overindulge. See our tips on how to avoid the diet danger zones.
One excuse for choosing a quick, fat-laden supper is that healthy eating is expensive. Learn how to eat well on the cheap, saving the pennies as well as calories.
Two-thirds of dieters regain all the weight they've lost within four years. For advice on how to stop piling the pounds back on, read about how to lose weight for life.
By: Ayodele Oluwabamise Ebenezer
Take a good quality multi vitamin/mineral a day.
ReplyDeletetake much of caffeine at least two times in a day.
ReplyDeleteEat the good fat (olive oil, fish oil, flax seed oil or seed) in order to lose weight.
ReplyDeleteIndulge yourself in regular exercise will aid your loosing weight
ReplyDeleteby doing exercise regularly and eating balance diet alway
ReplyDeleteregular gym can also reduce your weight.BY:JUBRIL JIMOH IGBALAYE
ReplyDeleteAvoid fats and eat whole grains like brown rice
ReplyDeleteAs a man, have regular sex to loose some pounds of weight
ReplyDeleteexercise is good
ReplyDeleteDrink lots of green Tea (in morning: has natural caffeine)
ReplyDeleteFirst thing in the morning drink 1 cup of warm water with lemon
ReplyDeleteDrink lots of water throughout the day and with all meals and also doing exercise