reasons of your weight gain

Working hard at weight loss without results? Check out these hidden reasons why you might be struggling in diet expert Dr. Madelyn Fernstrom’s new book, "The Real You Diet".



You Need a Nap

Many people eat for energy when they feel fatigued. Being tired leads to lack of mental focus and to “not caring” about a lifestyle plan. People rely on between-meal snacking to wake up, when a power nap is really what’s needed.



You're Confusing Healthy with Low-Calorie

While a first step for healthy eating is to stick with heart-healthy plant fats (like olive oil), all fats -- healthy or not -- still have the same amount of calories: about 120 per tablespoon. Heart-healthy nuts can be a great snack, but choose portion controlled servings since just a small handful has 100 calories.






You're on Medication

If you’ve started a new medication and feel as though your weight is creeping up, you could be right. Some medications can slow your body’s metabolism and/or stimulate appetite. These include some antidepressants and mood stabilizers, antihistamines, insulin and anti-inflammatory drugs. Check with your doctor to determine whether you can consider switching medication to avoid the side effect of unwanted weight gain.



You've Got an Undiagnosed Medical Illness

Some medical illnesses are “silent," and can strongly contribute to problems losing weight. Issues with your thyroid (your body’s furnace), elevated blood insulin levels (even without the high blood sugar of diabetes), and mood disorders (depression and anxiety) can all be barriers to successful weight loss. Check with your doctor, and ask for some blood work to be done to help determine if there's a problem.




You Need Help with Stress Management

Mindless eating comes from a lack of focus and poor coping skills with the stressors in our lives. We eat to soothe and reward ourselves, which is only a short-term fix. It’s important to find ways to replace food as a tool to manage stress.









You're Skipping Meals

Whether you’re trying to save time, money or calories, meal-skipping is a big barrier to long-term weight loss. When we skip a meal, biology kicks in and makes us over hungry for the next meal. That’s why meal-skippers overeat later in the day.





You've Got Portion Distortion

Even food professionals can’t eyeball correct calories in a serving. Studies show we’re all at least 50 percent below our best estimates. Downsize your portions by using smaller plates and utensils, and be sure to read package serving sizes.









You're Exercising Too Much

Rigorous exercise actually stimulates hunger, the body’s response to refuel for metabolic balance. It’s hard-wiring from cavewoman times, and it’s easy to fool ourselves into thinking our bodies need hundreds of extra calories to refuel.







You're Overestimating How Much You Burn

We tend to overestimate the calories burned for exercise. It’s easy to think we’ve burned thousands of calories when we’re sweaty. It’s not only duration, but intensity of exercise that counts. Thinking we’ve burned enough calories to compensate for extra food is an easy excuse to overeat.

Healthy Snacks from A to Z

Apples
"Throw an apple in your bag for a low-calorie snack that's packed with fiber and antioxidants," says nutritionist and iVillage Health Editor-at-Large Dr. Madelyn Fernstrom. Adding a few almonds will help fill you up with healthy fats.

Blueberries
Blueberries are packed with vitamins and have the most antioxidants of any fruits or vegetables. Eat them plain or toss some into your afternoon yogurt for a tasty parfait.




Carrots
Craving a crunchy, savory snack? Try dipping carrots in hummus for a protein (from the chickpeas in the hummus) and vitamin-packed snack.

Dates
"Dates with topped with peanut butter are a fun twist on a PB and J that's iron-rich and full of protein,"says Fernstrom.




Edamame
Craving a salty snack? "Edamame is a great source of protein and crunch," says Fernstrom.

Fudgesicles
Fudgesicles are a low-cal way to get your chocolate fix.



Greek Yogurt
If you want a creamy, decadent snack, buy a non-fat Greek yogurt and drizzle some honey on top and toss in a few hazelnuts. Greek yogurt is low-calorie and high in protein.

Hazelnuts
Hazelnuts are rich in flavor, low in saturated fats and high in heart-healthy fats. They make a tasty snack on their own as well.



Iced Tea
Sometimes feeling hungry means you're actually dehydrated. If you're sick of gulping plain water, try an iced tea with a squeeze of lemon for a zero-calorie healthier alternative to soda.


Jocalat
If you're craving a chocolate candy bar, go for a Jocalat bar from Lara. They're high in fiber and protein because they're made from fruit, nuts and chocolate and don't contain any added sugars or sweeteners.




Kashi Bar
Kashi Dark Chocolate and Cherry bars are another healthier alternative to ransacking the vending machine for a candy bar. You can satisfy your chocolate craving for 120 calories.

Luna Bar
Luna Chocolate Peppermint Stick bars remind us a healthier version of Thin Mint Girl Scout cookies. Full-size Luna bars can be 180 calories. If you're looking for a snack under 100 calories, try Luna Minis.




Mandarin Orange
If you want something juicy, hit up your produce aisle for a healthy portable snack. "Mandarin oranges are a handy, vitamin C-rich snack," says Fernstrom.

Nuts
Experiment with different types of nuts
for snack rich in heart-healthy fats and protein. Fernstrom recommends going for no more than a small handful to keep your portion size in check.




Oatmeal
If you're freezing in your office, warm up with a mid-day snack of instant oatmeal. "Oatmeal's a fiber-rich snack that supports heart health," says
Fernstrom. Toss in some berries and nuts for sweetness and crunch.

Popcorn
It may be loaded with butter and fat at the movies, but when you make it at home, it's a healthy snack. Try a 100-calorie pack of popcorn for a filling, low-cal snack.




Quaker Oats Rice Cake
If you're craving a cookie, try a Quaker Oats rice cake with peanut butter on top for a tasty crunch with a protein boost.

Raspberry Smoothie
Toss a handful of frozen raspberries in the blender with a container of low-fat yogurt for a tangy, rich smoothie.




Sweet Potato
"At just 100 calories for a baseball-sized sweet potato, it's filling snack loaded with beta-carotene and vitamin A," says Fernstrom. Toss a potato in the office microwave for a few minutes, then top with cottage cheese for an afternoon snack.

Tropical Fruit Tart Bar
Tropical Fruit Tart bar from Lara is a tangy, sweet way to get a full serving of fruit. At 210 calories, it's not low-cal, but it's packed with fiber to fill you up.



Udon Noodles
"Mixed with a low-sodium chicken broth, udon noodles are a satisfying winter snack," Fernstrom says.

Vitatop
If you're craving a brownie, try warming up a chocolate Vitatop for an 100-calorie treat packed with protein and fiber.


Whole Wheat Wrap
Spread peanut butter on a whole wheat wrap and roll it up with some banana slices inside for a mini meal on the go. You'll get a serving of fruit and whole grains with some protein for go-power.

Xtreme Fruit
If you're craving sweet or sour candy, try Xtreme Fruit instead. It's a kid's snack under 100 calories made from real fruit and packed with vitamin C.


Yogurt Smoothie
Instead of giving into your milkshake or ice cream craving, make a yogurt smoothie with your favorite fruit, non-fat yogurt, skim milk and ice.

Zucchini BoatsSqueeze in another serving of veggies during the day with nutritionist Ashley Koff's zucchini boats. Scoop out the center of a zucchini and fill with salsa or dip for a low-cal, crunchy snack.


source: www.neversaydiet.com

5 Steps to Lose Weight (My Big Love’s Aira style):

My Big Love

Pastry chef Macky (Sam Milby) has struggled with his weight for most of his life. It’s not easy being fat, especially when you’re in love with a young socialite columnist named Niña (Kristine Hermosa). He has been her constant secret admirer, surprising Niña every time with cakes and flowers. Everything is going well until Niña meets Macky, who gets the shock of her life when she sees Macky in his 300-pound glory.
Then comes Aira (Toni Gonzaga), the ever-vibrant fitness instructor who knows how to motivate her clients well. Being the breadwinner of the family, she has to double her effort to meet their daily needs. After a number of failed attempts, Macky finally agrees to be her client. In the process of losing weight, the two gained love and affection for each other.
Aira then agrees to accept an offer to work abroad, separating the two. Two years pass and the Macky who was once laughed at is now one of the most sought-after bachelors in town. Unfortunately, his heart is now owned by her ultimate fantasy – Niña. But an untimely encounter with Aira reminds Macky of his happy old days. Macky now has to choose who really is his big love? Is it the woman he dreamt of all his life or is it the woman who loved him unconditionally? (source: www.abs-cbn.com/star-cinema)
Well the movie taught me the Five Steps and you shouldn’t leave the cinema without memorizing Aira’s (Toni Gonzaga) five (5) steps to lose weight:
1. Goal setting.
2. Start today.
3. No shortcuts.
4. Motivate yourself.
5. Be happy
We could also apply these steps with ourselves:
5 Steps to Lose Weight (my big love’s Aira style):



Step 1: Goal Setting
Before you start something, you always need to state your goal or to know what you really want to happen. A Goal is a projected state of affairs that a person plans or intends to achieve. Ask yourself: “What do I want to happen?”
Goal: “to be fit”


Step 2: Start Today
If you really want something to get done, you should start today. Procrastination is our enemy. This also includes finishing what you have started and not just starting it.
“So you wanted to be fit? Then start today! ”


Step 3: No Shortcuts
Follow the steps. Have patience and you will succeed. It is better to earn something when you really worked hard for it. You will feel in the end its worth when you really tried to work hard for it and finish it the right way. There are things that are done slowly for better results.
“Huwag kang magmadali”


Step 4: Motivate Yourself
The motivation must be for your own benefit. You shouldn’t have a motivation just to prove something to others. Do this for your own betterment.
“You want to be fit because it’s good for you.”


Step 5: Be happy
YOU MUST NOT DEPRIVE YOURSELF! Think positive…you can do this. An also do not starve yourself because you wanted to be fit. Starving oneself would make you want more. If you want food, then you should eat, but with balance diet. You should be happy.

Why the Color of Your Food Matters By Linda Vongkhamchanh

5 Colors You Need to Eat


Did you know that what color fruits and veggies you consume is just as important as how much you consume? Phytonutrients, or antioxidants found in vibrant, colorful produce, protect the body from damaging effects. "When you shop and cook, try to get three different 'color categories' in your recipes," suggests health and wellness expert Amy Hendel.

We’ll help you find the right color for your health.

Shades of Green

Health benefits: Maintains healthy cells, arteries, lungs and liver

What to eat: Kale, collard greens, spinach, green peppers, watercress, lettuce, zucchini, broccoli, Brussels sprouts, green beans, soybeans, green tea

Blue and Purple

Health benefits: Promotes brain and heart health, supports the arteries

What to eat: Figs, grapes, blueberries, boysenberries, red cabbage, black currants, eggplant, purple sweet potato, black beans, plums, beets, blackberries

Red and Pink

Health benefits: Promotes prostate health and DNA health

What to eat: Cranberries, watermelon, pink grapefruit, guava, pomegranate, radishes, raspberries, strawberries, cherries, tomatoes, red apples

Yellow and Orange

Health benefits: Maintains healthy eyes, supports immune system, maintains skin hydration, promotes healthy growth

What to eat: Pineapple, lemons, passion fruit, oranges, cantaloupe, carrots, apricots, sweet potatoes, tangerines, squash, papaya, corn

White and Beige

Health benefits: Maintains healthy bones, promotes good circulation, supports the arteries

What to eat: Turnips, onions, mushrooms, horseradish, white kidney beans, parsnips, garlic, cauliflower, black-eyed peas, pears




http://www.neversaydiet.com/slideshow/why-color-your-food-matters

5 Junk Foods That Could Save Your Life By Hilary Walke

It's A Medical Miracle

From blue M&Ms to cheese whiz, it turns out our favorite junk foods may have some redeeming qualities. Find out if your favorite splurge food made the list.

Blue M&M’s
A recent study led by a team at the University of Rochester Medical Center discovered that the artificial blue dye in M&M’s had a significant impact on the recovery of rats with spinal cord injuries. No, we’re not advising you to make a steady diet of them, but researchers are hopeful this discovery will lead to effective treatment in the future.

Guinness
Remember that old slogan telling you Guinness is good for you? Experts from The University of Wisconsin say one pint of this thick and creamy dark beer may be as effective as a low dose of aspirin to improve blood circulation, hence lowering the risk of blood clots and heart attacks.

"These foods do have active helpful ingredients, but it's all about the
amount," cautions health-editor-at-large Dr. Madelyn Fernstrom.

Cheese Whiz
Conjugated linoleic acid is found in many meat, milk, and cheese products. However, a study published in The Journal of the American Oil Chemists' Society concentrates specifically on processed cheese, revealing that CLA contains anti-carcinogenic properties, as well as a possible effective antioxidant. The study says processed cheeses like Cheese Whiz contain more CLA than natural cheese, such as cheddar.

Hershey’s Dark Chocolate

It turns out that dark chocolate — not white, or milk — lowers blood pressure, according to a report in The Journal of the American Medical Association in 2003. Because of the high amounts of antioxidants in dark chocolate, it has other health benefits as well, such as decreasing risk of heart disease if you eat around 100 grams a day.

Of course, that’s nearly a quarter of a pound of dark chocolate a day, Fernstrom warns, so do the math and see if it’s really good for your waistline.

Red Wine

Red wine does more than give you a good buzz. According to a study published in The Journal of the Federation of American Societies for Experimental Biology this year, resveratrol, an ingredient in red wine, effectively decreases life-threatening inflammation. The antioxidants in red wine can also help with preventing heart disease and cancer.

"Not a drinker? You can get the same effects in grape juice or red grapes; they both have similar properties," Fernstrom says.

More Deceiving Splurges

Some foods aren't always what they seem. Knowing the facts helps you eat more confidently and healthily. Check out some more hidden food secrets revealed.

What Popular Candy Has the Most Calories? By Linda Vongkhamchanh

We Count Down from Highest to Lowest

All candy is not made equal. See how nine popular candies measure up.

#9. Snickers
A Snickers bar has 280 calories and is one of the highest-calorie candy bars you can eat.

#8. 3 Musketeers

A 3 Musketeers bar may have less fat than most chocolate candy bars, but it will set you back 260 calories.

#7. Skittles

Chocolate bars aren't the only high-calorie candies. Skittles comes in at 250 calories per 2-ounce bag.

#6. M&M's

A single-serving bag of M&M's has 240 calories.

#5. Reese's Peanut Butter Cups

Two Reese's Peanut Butter Cups have 230 calories.

#4. Milk Duds

A box of Milk Duds contains 170 calories.

#3. York Peppermint Pattie

A York Peppermint Pattie has 140 calories.

#2. Dum Dum Pop Lollipops

A Dum Dum Pop has 25 calories.

#1. Tootsie Rolls

A bite-size Tootsie Roll Midgee comes in at 23 calories. These individually wrapped treats are great for portion control because you can easily keep track of the calories when you're popping them in your mouth.





http://www.neversaydiet.com/slideshow/what-popular-candy-has-most-calories

How Many Calories Is Your Dance Workout Worth? By Hilary Walke

5 Dances That Tone

In light of Oxygen’s new dance reality TV series Dance Your Ass Off, we've covered 5 different dance styles that help you tone certain parts of the body. Tune in every Monday at 10 on Oxygen for Dance Your Ass Off.

Salsa for Legs

Salsa gives you rhythm, flexibility and most importantly, toned legs. With pivots, slides and swivels, salsa is one of the best types of dancing for working your legs due to its fast-paced focus on the lower half of your body. You’ll burn over 420 calories from a 60 minutes session.

Jazz For Your Bum

Because jazz generally stays low to the ground, it's one of the best dance workouts for your butt. It helps keeps your body aligned and the dance moves accurate. When moving to this sassy dance style, you can burn up to 400 calories in 60 minutes.

Belly Dance For Your Core

Isolating your tummy is harder than it looks. From belly rolls to shakes and shimmies, you'll feel your core burning and building. With belly dancing, since the focus is mainly on your abs and core, you can get hardcore abs and burn 380 calories per hour with this sexy dance style.

Indian For Arms

Masala Bhangra, the new hot Indian dance style hitting the nation is all about arms, arms, arms. Most of the celebratory-inspired dance moves have your arms and hands waving in the air, without taking them down. Talk about a bicep burn. You'll say goodbye to around 500 calories per hour with this dance style.

Hip-Hop for Cardio

Because there's so much movement involved including all different areas of your body, this is a great cardio workout. From break dancing to jumping up high, you can burn anywhere from 300-700 calories when dancing to this beat for an hour.

Dance For a Toned Bod

You can still get a toned body without going to the gym—dance your way fit.

* Sweat with Slumdog—what's your dance DVD workout?
* Burn more calories at the dance club
* Twist & shout your way to a cleaner home



http://www.neversaydiet.com/slideshow/5-dances-tone

Two killer moves for a FLAT TUMYY

"A toned stomach is like an amazing Chanel Bag." - Yahoo!



Killer Move 1
Killer Move #1
The Plank
Goal: To condition your entire core
Frequency: Four times a week
Directions:
- Get into a push-up position with your forearms on the floor.
- Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor.
- Keeping your back neutral and your belly button pulled in, hold this position for 20-60 seconds.
- Repeat for 3-5 sets.



Killer Move 2
Killer Move #2
Butterfly Abs
Goal: To work your deep abs while getting a flat, sexy stomach
Frequency: Four times a week
Directions:
- Sit comfortably on a gym mat or carpet with your legs crossed. Using your arms to support you, slowly lie back until your body is flat, keeping your legs crossed.
- Place your hands under the nape of your neck for support. Inhale through your nose, and raise your chest a few inches off the floor while exhaling through your mouth. Your chest should be moving up toward the ceiling, not bending forward to your knees. This should be a smooth, controlled motion.
- Repeat 25 times, and as you progress, move up to 50 times.
- Tip: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is to keep your head in alignment with your back and shoulders. You don't want to curve your back.

Enjoy your abs!! :)

source: YAHOO.com

Wii Fit for Nintendo - An alternative method to staying fit

The Entertainment Group offers an innovative extension for its console the Nintendo "Wii". The Nintendo game "Wii Fit" is consistently continuing its strategies to create an upgraded image of video games: In addition to families, young men and women are the target and instead of bloody battles, sports and fun are the main content.

"Wii Fit" consists of a Balance Board, high-tech scales, wireless internet with the "Wii" connected, and training software. The concept is ambitious: Wii Fit acts as a personal coach. The user has a guide for regular training and support to aid in the improvement of physical conditioning which can be monitored through the console. At the start of the game, there is a personal assistant that works alongside the user with an animated Balance Board. To start, increase the board and wait for a few seconds, and the software will tell the current weight, body mass index and the shift of the body. It will then calculate your fitness age based on all these factors.

There are four forms of exercise that help to improve body balance and where weight optimization can be achieved: yoga, muscle exercises, aerobics and balance games. The first two are quite serious training programs, in which a virtual coach - depending on the male or female version - with a soft voice aids you through the various exercises. The movements of the exercises are fully displayed on the screen, so that yoga exercises such as the "sunshine greeting" or "the tree" can be easily imitated. The Balance Board covers only the weight distribution on the feet of the user. The exercises are usually moderately strenuous, allowing most individuals to be able to perfect them.

The balance of the games and aerobics are clearly the fun part. This is where all Wii fans already know, "Mii" avatars which are used to master various tasks. You can Hula Hoop or do step aerobics in time with the board. The games are easy to learn, are extremely entertaining, motivational, and you can choose your level of difficulty to gain high score ranking. Unfortunately, by the low level of difficulty the highest level can be achieved quickly and the games get boring fairly fast, therefore experienced gamers will become easily frustrated.

The program strives to keep the user involved and as well to supply proper feedback on any progress. It calls for regular testing on the body for weight, balance, and age of fitness. Somewhat annoying is the well-intentioned health tips of the animated Helferleins, which recommends, among other things, to chew your food.

The Wii Fit "- system certainly cannot replace personal or professional training. Especially for an effective cardiovascular training, the intensity of the exercises is not enough.

Especially for people who might otherwise spend their time in front of the television, "Wii Fit" is the first step towards a better body awareness and a healthier body balance. This target group is certainly not too small, making the "Wii Fit" an economic success.


Source: http://www.fitness.com/articles/434/wii_fit_for_nintendo_-_an_alternative_method_to_staying_fit.php