To lose weight is difficult to attain in our busy lives today. We seem to spend massive time trying to make ends meet and spending the rest caring for our families. However to get our health to where it should be we must focus on this mission to drop the excessive weight; to renew ourselves back to health. We owe it our physical health for all those burgers and fries we mindlessly eat. No time like the present to center our energy on losing weight through exercise.

1.Exercising daily will elevate your metabolism so that you burn more calories everyday lose weight .

2. Improves control of your blood sugar and may thwart diabetes.

3. Exercise decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.

4. Decreases your blood pressure; high blood pressure is a silent killer.

5. It aids in the oxidation process (optimize the breakdown and use) of fat to help lose weight.

6. Exercising increases HDL (good) cholesterol in the blood.

7. It maintains, tones, and strengthens your muscle. In addition to losing weight, exercise also increases your muscular endurance.

8. Exercise increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.

9. To exercise makes the heart a more efficient pump by increasing stroke volume.

10. Enlarges the arteries that supply blood to the heart.

11. Causes the development of new blood vessels in the heart and other muscles.

12. Increases the strength of the bones.

13. Decreases blood levels of triglycerides (fat).

14. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a "fit" person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.

15. Improves sleep patterns and you get a more restful sleep.

16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.

17. Increases the thickness of cartilage in joints which has a protective effect on the joints.

18. Decreases a woman's risk of developing endometriosis by 50%.

19. Increases the amount of blood that flows to the skin making it look and feel healthier.

20. Exercise, in addition to all its physiological and anatomical benefits, just makes you feel wonderful!

Start now to lose weight for the spring break vacation. Lose weight to feel great.

Tri Power Team

To lose weight effectively we must drink enough water each day. Most people have no idea how much water they should be drinking each day, and most Americans live from day to day, dehydrated. They don't drink enough water. Without water, we would be poisoned to death by our own waste products and toxins resulting from metabolism.

Water is vital to digestion and metabolism, acting as a medium for various enzymatic and chemical reactions in the body. It carries nutrients and oxygen to the cells through the blood, regulates body temperature and lubricates our joints and in losing weight. We need water to breathe; we lose approximately one pint of liquid every day just by exhaling.

If you are not in "fluid balance" you can impair every aspect of your body's physiological functioning. As a result of not drinking enough water, one may encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, toxicity in the body, joint and muscle soreness the body can't metabolize the fat, they retain fluid, which keeps their weight up.

The minimum amount of water a healthy person should drink is 10 eight-ounce glasses a day, and you need to drink more if you are overweight, exercise a lot, or live in a hot climate. Overweight people should drink an extra eight ounces of water for each 25 pounds that exceeds their ideal weight.

Your water intake should be spread wisely throughout the day, including the evening. Don't drink more than four glasses in any given hour. You may ask, "If I drink this much water, won't I constantly be running to the bathroom?" Initially, yes, because of the hypersensitivity of the bladder to increased fluids. But after a few weeks, your bladder calms down, and you urinate less frequently, but in larger amounts.

There is a difference between pure water and other beverages that contain water. Water is water. Obviously you can get it by consuming fruit juice, soft drinks, beer, coffee or tea. Unfortunately, while such drinks contain water, they also may contain substances that are not healthy and actually cancel out some of the positive effects of the added water.

Beer contains water, but it also contains alcohol, which is a toxic substance. Drinks that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may strain the body more than cleanse it. Another problem with these beverages is that you lose your taste for water.

The way to interpret all of this, therefore, is that the recommended daily water intake means just that--WATER!

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If you have made up your mind to lose weight, you should go into it with a positive attitude. We all know to lose weight can be quite a challenge. In fact, for some, it can be out-and-out rough. It takes time, practice and support to change lifetime habits. But it's a process you must learn in order to have success. You and you alone are the one who has the power for your own weight loss.

Think like a winner, and not a loser - - remember that emotions are like muscles and the ones you use most grow the strongest. If you always look at the negative side of things, you'll become a downbeat, cynical person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn't do you any good; it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you're somebody, you have self-worth and you possess unique strengths and talents. Consider what lies ahead of you. Losing weight is not just about diets. It's about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the process to lose weight.

First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who trying to lose weight and you can seek guidance from someone you know who has lost weight and kept it off.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are pleasing and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on our store shelves everywhere.

Likely you will need to learn new, wiser eating skills. You will want a weight loss routine that gives you some control, rather than adopting one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that's best for you.

Keep in mind, too, that losing weight will most likely include some physical exercise. Look at the exercising aspect of your program as fun and recreation and not as a form of exhausting and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps to bring themselves back to fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors say that walking is one of the best exercises for any age. It helps the full circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and your plans to lose weight.

Metabolism, what is it? It's the process of converting food to energy (movement and heat). Metabolism happens in your muscles and organs and the result of it is what we generally refer to as "burning calories" resulting in losing weight.

"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you burn on a daily basis!

The good news is that there are many ways you can kick start your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be burning more calories 24 hours a day and losing weight!

Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, feeds your metabolism.

Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.

Never eat less than 1200 calories per day! Less than 1200 are usually not enough to support your basal metabolism and thus will slow your metabolism. You can't lose weight with a slowed metabolic rate.

Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are the less control you have over what and how much you eat, that may lead to binge eating.

Eat more carbohydrates (food from plants), and less fat. Carbohydrates boost your metabolism and have fewer calories per weight than fat.

Do some type of aerobic exercise (walking, jogging, swimming, cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars and weight loss is eminent!

In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!

Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. This helps, just do it!

Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things!

Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite which is contrary to losing weight. Not good news just before the holiday season but hey, we want to fit into that nice little dress.

Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day to flush away those toxins.

Get started today! You'll feel better and your metabolism will be in top shape for losing weight quickly.

If you think a regimen of aerobic exercise will burn fat and lose weight quickly, Nope, not so!

Some women spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle and don't lose weight! Some men run 6 miles a day and have no muscle tone and rolls of fat around their waists. You've been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise. There's more to it than that.

You must be able to monitor and control your cardiovascular strength to maximize the number of calories you burn. If aerobic exercise is not included with resistance training (lifting weights) to at least maintain muscle mass, you cannot effectively speed up the fat loss process. Each pound of lean muscle tissue burns 35-50 calories a day while your body is at rest. Body fat is not metabolically active, so little to no fat is burned for each pound of body fat thus to lose weight without building muscle is at best slow.

A combination of properly monitored aerobic exercise and resistance training enables you to rapidly burn the maximum amount of fat. This may sound like its complicated and time consuming. It's not! With the proper fitness and nutrition system in place, you can quickly burn fat, lose weight and get fit in as little as 40 minutes per session - exercising in the privacy of your home only 3 times per week. And in 12 weeks you can dramatically transform your body.

They should first remember is that the plan they use should involve a healthy way which will improve the eating habits and provide the nutrition they need, in the developing years. There are some simple weight loss tips to help teens to achieve their desired weight goals.

Now, it is time for you to check your calories intake and the nutritional value of the foods and drinks. Do you know that a 12 ounce can of soda have around 100 calories and 10 teaspoons of sugar without any nutritional value? These calorie filled drinks and foods give nothing or very little amount of nutrition to the body. So you should switch to those drinks and food which provide vitamins and other nutritive values.

Some teen try to opt for crash diet which actually lead them towards gaining weight in the long run. The diet which cuts down calories too extreme can lower the metabolism rate of the body. Other consequence will be storing food as fat. Do not go the crash diet way as it does not only slow down the metabolism level but also can give a negative impact on the growth of the body.

One thing every individual should remember is that breakfast is the most essential meal of the day. By eating after waking up from sleep can actually boost the metabolism rate and energizes the body for the whole day. The breakfast should be substantial like a bowl of whole grain cereal, skim milk, apple and yogurt as an example. You can actually lose weight with a good nutritional start to your day.

Try to avoid fat food restaurants and bars. They offer a variety of food which is full of calories and fat. Limit yourself from visiting these places and eat nutritive food at home which lesson the cravings to have fast food or unhealthy food.

Regular exercising is also a great way to boost up the metabolism level. Do 30 minutes of structured exercises 3 to 4 times in a week to improve health and to lose weight. You can also take up outdoor activities such as sports, gym class, swimming, dancing or any activity that's fun to you.

These are some of the natural ways for teenagers to loose weight without any medicines. So try to opt in to the natural ways to lose weight and start working on it and after a while you will surely find a beautiful change in your life.

Time for a diet? Decide that your diet will be healthy, so that during your diet you look and feel fantastic. This will make all the difference to maintain energy levels.

Healthy dieting is possible with advice from the experts on health and nutrition. Some people decide they need to lose weight quickly, and they often want to accomplish their goals fast. Some people objectives on losing weight quickly are intent on dieting and not on healthy dieting. Some of these people end up starving themselves, and they often fail as they return to the bad habits that put the pounds on in the first place.

Healthy dieting requires losing some weight over an extended period of time rather than in a very short period of time. The person intent on healthy dieting will want to eat the most nutritious foods. These nutritious foods usually include a balance of protein, fat, fruits and vegetables. Healthy dieting should include plenty of fruits and vegetables even if the person concerned does not like these food groups. Many people who plan on healthy dieting will have to consume some foods that they do not like, and they will have to do away with some foods that they crave.

Many people around the world are overweight and losing the excess pounds will make them feel better. Many families have several members who are overweight, and sometimes it is a good idea for the whole family to diet together. Once the family uses healthy eating and dieting strategies they will lose weight quickly. It will be a great idea to practice healthy eating every day of the year.

Many families can start their healthy dieting program by eliminating drinks that have too many calories. Some soft drinks have many empty calories that can add pounds quickly. Alcoholic drinks can also add many empty calories. Drinking plenty of water in place of sugary drinks is essential to those looking for a healthy way to lose weight quickly.

Many people can eat their favorite foods and lose some weight.

Some people eat nutritious food, but they eat too much of it. Cutting down on portion sizes can often be a great way of healthy dieting. People may want to eat less but eat more often to make sure that they do not have the cravings that lead them to overeat. People might eliminate certain foods from their diets in order to lose weight. Desserts often have many empty calories so eliminating all sweets after a meal might result in weight loss.

Lose weight by taking in fewer calories than you burn. Once a healthy diet is planned it’s time to get busy with exercise. Just check with you Doctor first. This should include seven days a week, 30 minutes a day of aerobic exercise. It can be running on a treadmill, swimming, or even walking to lose weight . Walking is a low impact way to accomplish the exercise goal. With a few tips in mind it can be even better.

Walking for 30 minutes a day seven days a week is a great start. In fact, it’s much better than the five days, or even three days, plan that many people recommend. 30 minutes of exercise 3-5 times a week just isn’t enough. The body needs work every day. That means seven days a week and if walking is the way to make that tolerable every day for the rest of your life, then walk.

Additional activity, outside those 30 minutes a day seven days a week, is easy. Park the car further from the store or office, then walk. Instead of eating a bagel while riding the elevator up to your floor, enjoy a banana while walking up the stairs. When it’s time to rid the yard of leaves use the old fashioned hand rake rather than the leaf blower. Muscle power is exercise. If you have kids get involved in their games of tag, or chase. They’ll love it and so will your body as you lose weight .

After getting accustomed to walking those 30 minutes every day, make some adjustments by adding intervals. Intervals are short bursts of increased activity sprinkled into a normal routine. Start out by running for 30 seconds every 10 minutes of the walk. Gradually increase this to a one minute run every five minutes, which would work like this. You walk for the first four minutes, then run for the fifth, then walk the next four minutes, run the next minute, and so on for the entire 30 minutes. Keep in mind that a run is not a jog; it’s faster, like a sprint. So if you have to work up to run with jog at first it helps you burn more energy and lose weight .

Walking to lose weight is healthy, no doubt. Its also a great way to get around the neighbourhood, meet neighbours, and see things you probably miss while driving around everywhere you go. I think walking is the best exercise to lose weight. If it gets boring you can ask a friend or family member to join you. Make it a family affair, or get the whole neighbourhood involved and they may all lose weight .

Are you worried about your teen being overweight? If so, make losing weight a priority. Create a plan, motivate your teen, and start by going to see your doctor for a health check up and some meal plans.

Current studies have shown that teenage obesity has reached epidemic proportions. Most of these studies show that not only do body structure, DNA, diets of fast foods and overeating contribute to the weight problem, but the lack of exercise, by today's adolescents, is a chief cause. Another fact discovered in these studies is that most young people still in their teens get less than 30 minutes of exercise in a 24 hour period.

If you as a parent aren't exercising, you are contributing to your child's bad exercise habits and obesity. A good way to help yourself and your offspring, to get healthy, is to find an exercise program you can both do. As a matter of fact it doesn't have to be a boring type of exercise, but it can be one loaded with fun.

Again, if both you and your teenager are overweight, it would pay for you to check with your doctor and your child's pediatrician. This physical checkup will rule out any underlying health problems which could be the cause of the weight gain. It will also determine if you're both healthy enough to engage in an exercise program for losing weight.

For teens and you to lose weight doesn't have to be complicated. To help make it bearable for the usual, adolescent attitude, allow them to take along their I-pod or other music player. However, it's also a great time for you guys to have a good talk.

Don't use it as a time to preach at them, because if you do, not only will they block you out, you will kill whatever interest they have started to build in exercise.

Another fun exercise that the whole family can participate in is riding bicycles. If you will recall you had a ball riding a bicycle and so did your child. One of the real benefits we get from bike riding is the way it will help us lose weight quickly. Also, the way it will help rebuild the overall shape of your bodies will blow you away. Both you and your teenager will notice you have shapely legs and a firmer butt. In addition it will help keep your heart rates up, which will benefit your entire body with extra oxygen.

Another fun way to lose weight you both can participate in is swimming. Obviously not everyone has a private pool, but many health clubs, gyms, and other public places do.

You need to face the fact, as a parent, it is your overall responsibility to ensure your child's welfare and over health. By encouraging an exercise program now, while they are still young, will benefit them for the rest of their life.

So you want lose weight quickly? Being fat is no fun, and it's bad for your heath too. With this article, we'll look at five quick and easy weight loss tips.

You likely know why you're overweight: perhaps you have developed bad habits. Changing those bad habits starts when you become aware of what they are and decide that you need to do something about it.

When you follow these five tips, you'll understand how your weight crept on, and you can make subtle changes which will not only help you to lose weight, but will also to keep it off.

1. Start a Food Journal -- if you eat it then write it down.

When something becomes a habit, you lose awareness of it. It's completely automatic. You regain awareness when you keep a food journal. Keep your food journal for a week, without changing your diet in any way. When you do this, you can see the habits which have caused you to put on weight in black and white. Write down everything you eat and drink, and the hours at which you ate.

2. Move It! Get moving every day.

To stay healthy, you have to move. This doesn't mean that you need to spend an hour at the gym every day. Start becoming aware of how much you sit down, and stand up more. At work, stand up when you answer the phone. Take the stairs. Walk to someone's office rather than sending them an instant message.

3. Shop Wisely - eliminate killer white foods.

Become aware of heavily processed foods -- those containing white flour, sugar and fat -- and work to eliminate them from your diet. Buy whole-grain bread. Eat fruit rather than a cookie or other processed snack.

4. Get a Diet Buddy -- become responsible.

It's difficult to lose weight alone. Unless you have someone to check in with, you may fall back into your bad food habits. Get a diet buddy, someone who has just as much weight to lose as you do, and who's eager to drop pounds. Weigh yourself once a week. Your diet buddy does the same. When you know you'll have to share the weight you've gained with your diet buddy next week, you'll forego that creamy dessert when you eat out.

5. Use Your Head -- your imagination is powerful.

Here's a tip which really works: use your imagination to see yourself slim. Daydream about that tiny bikini you'll fit into, and how great it will be to buy the clothes you really want. Your imagination is keeping you fat: you imagine how great a certain food will taste. Use your imagination to imagine how great you'll feel when you look slim and can do all the things you want to do. Weight loss will come.

Losing weight can be a difficult task, and when you have reached your weight loss goal, how do you continue your success and keep those extra pounds off for good? Here are some suggestions.

Eating Habits
The first thing you can do is to make sure that you continue the diet lifestyle that you used previously to lose weight. In order to have considerable success in your weight loss program, you have made certain changes in what you eat. Now is the time to permanently implant those habits into your lifestyle. If you get back to your old eating habits, you will definitely pack on the extra pounds again, and this time, due to the metabolic and chemical changes that occurred in your body during the initial dieting, is will be harder to lose them the second time around.

Correct Mindset
You need to condition your thinking patterns into believing that you will keep that weight off after a successful goal has been achieved. Those thoughts will assist you to develop healthy eating habits that will help you maintain a trim and healthy body. Self affirmation; visualizations and reflection can help you to get into the right frame of mind to achieve this end. By adopting the right mindset, you can keep yourself from reaching out to grab that next temptation.

Exercise
This is a crucial step in any program to lose weight. Without proper exercise, you can never achieve long term success in your efforts to lose weight. Select the right exercise that you can enjoy, have loads of fun doing it and get a great workout at the same time. There are plenty of exercises you can select from but do talk to your physician before starting any rigorous physical activity.

Support Group
Sometimes what you need is that extra measure of incentive to keep you going on your weight loss program. A public proclamation isn't always necessary, but putting your integrity and your pride at stake by sharing your goals with a few of your close friends or family members can help keep you focused on your lose weight program. Remember to choose wisely, and do not share them with those who have a negative attitude and who will most likely dampen your efforts to lose weight.

Losing weight can be an stimulating process, if you know the right way to do it and have fun in the process. Remember, you will always be drawn towards things that bring you pleasure, and if you want to make your success last, make the program fun and rewarding and take the necessary steps to include these four tips we shared into your lifestyle.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

If there is one food people are emotional about its chocolate. We love it, want it, crave it, and fear it. Thoughts of chocolate stir up tender feelings of comfort and self-pampering. We connect chocolate with happy times and consider it a must-have pick-me-up in times of stress and anxiety. When Valentine’s Day comes around the store shelves are loaded with the so called guilty pleasure. Can we eat it and still lose weight though? Let’s take a look at the facts about chocolate.

Chocolate comes from roasted cacao beans, which are mashed into a thick paste, heated to liquid state and then tempered before being shaped into bars. Sugar and vanilla are added during the mashing phase. The result of this process is cocoa butter, chocolate liquor or cocoa.

The cocoa butter in chocolate is a saturated fat. According to recent studies the body is able to turn the cocoa butter fat into monounsaturated fat in a process similar to pressing olive oil. In addition it contains strong antioxidant activity, equivalent to that of red wine and green tea. Antioxidants have been shown to give some protection against cancer. In fact, cocoa has more flavanoids, an important antioxidant, than green tea does. It's probably the richest source of flavanoids in our diet. This seems promising for an occasional treat while losing weight.

From a health perspective for the best choice is high-quality, plain, dark chocolate. The first ingredient on a bar of high-quality chocolate should be chocolate (also called chocolate liquor, cacao or cocoa. It should never be sugar. Is this free rein to indulge in chocolate? Probably not. Most experts agree chocolate will never help you lose weight. While chocolate may be high in nutrients, it is also high in calories. Even a new sugar-free chocolate doesn't give people a free pass to go overboard. I don’t think it can help us lose weight but, a small bite of dark chocolate sure does pick up the spirits. That’s a good thing when we want to reward our selves for reaching our goals successfully.

Those delicious puddings and those crunchy, sweet, absolutely delicious chocolate cookies and chewy colorful squares maybe beckoning you to reach out and grab a handful but if you are on a loose weight trek that is exactly the thing you don't want to do!

One little cookie won't do much damage, eh? Well, did you realize that one little cookie a day for a month can add an extra pound to your weight? Well, the temptation of those mouth-watering treats and sumptuous dinners can be a little overwhelming at times, and here's how you can keep yourself glued to your goals during the holiday season.

Never Skip Meals
This is the best formula to get you grouchy, feeling tired and hungry all the time. If you think skipping a few meals can make up for your intentions to splurge on those tasty holiday meals, you are dead wrong! What will be more likely to happen is it will turn you into a voracious eating monster during the festive season and end up feeling bloated and with a lot more calories than you could have do without if you weren't so hungry. The better idea, eat smaller meals but more often. You'll feel full all the time.

Eat Before the Party
It is a good idea to snack before the party, and select a high fiber meal. A diet high in fiber can make you feel satiated and so there is less chance of binging on those delicacies during the holiday season. Wow good news, I feel safe already!

Just stay as far Away as Possible from the Buffet Table
Resisting those tasty looking dishes can be a real challenge and you don't want to stimulate your senses in a negative way that may cause your willpower to be threatened unnecessarily!

Choose a healthy helping of those foods you need-the salads the fruits and a snack or two and again, move away from the table as fast as you can! Get involved in a good engaging conversation, and soon you'll get your mind off food to be able to survive through those threatening times (overindulging) and sail through the party with flying colors!

Drink Lots of Water
Water is a great lubricant and helps you keep dehydration away while loosing weight. Drink plenty of them during the party to avoid feelings of hunger-they do a good job of filling your tummy instead of binging on the food. Water will also help to fire up your metabolic rate and helps flush fats away and loose weight.

Plenty of Exercise
Getting a lot of exercise is crucial to keep your metabolism geared up and the adrenalin going so that you won't need to resort to food to get you feeling good. Choose an exercise that is fun and makes you feel good about yourself. The holiday season is simply not an excuse not to exercise! Loose weight and feel great.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

You should be aware of all the triggers that cause you to stray from your weight loss plan and eat when you're not even hungry? Discover how to fight the simple cues that cause you to lose willpower and beeline to the refrigerator. Find some guilt free tips below that will help you lose weight quickly.

- Studying Tedium always sets in while studying and it's natural to think of something pleasurable such as eating. However instead of fighting the urge, plan ahead. You can plan 2 or 3 servings of your favorite low fat snacks. For example, fat free potato chips, fruits, low fat cheese and crackers, light microwave popcorn ( 1/3 bag ) or sliced veggies with low fat dressing and a glass of always about.

- Boredom Boredom is the #1 reason for snacking. Find enjoyable activities during your free time such as surfing the Internet or reading my blog. (hehe) Never have snacks visible, even in the refrigerator. Once seen, your subconscious will trigger a pleasure response. Next thing you know, you're eating!

- Procrastination Procrastination is a big culprit to snacking. This type of snacking cushions the pain of beginning a difficult task. Food is soothing and hard work is painful.

- Anger or Depression Acknowledgment is the best defense from overeating when angry or depressed. Evaluate your emotional state. If it's not good, be prepared for a sudden urge to eat. Eat only at your regular meal time and plan good between meal snacks. Carefully control food portion. Emotional imbalance will cause you to want more food on your plate. Avoid long periods between meals. For quick weight loss, eat more! Eat small, nutritious snacks every few hours between meals; this will keep you full and reduces those trips to the fridge. If you don't, you set yourself up to overeat because when we are really hungry we eat more.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

When you're angry or depressed, food may become an easy source of comfort. Perhaps you may start with a light snack which later turns into a 2000 calorie binge. Your best plan to lose weight quickly goes out the door. Anger, depression and anxiety can play turmoil with our eating habits because life revolves around food. Eating healthy can be difficult because we love to eat candy and desserts since childhood. We celebrate by eating fatty foods at birthdays, weddings and other special events. Why do we do that anyway?

We subconsciously use food as a reward or to pacify the pains of life. We naturally turn to food for comfort when things go wrong. That's why we must always be aware of our daily emotions to prevent emotional eating. Examine your feelings everyday. Are you feeling anxious, depressed or angry? Eating healthy becomes easier when you rationalize why you feel this way.

Don't give up if you blow your diet for the day. Tomorrow is a new day for eating healthy foods. The worst thing you can do is punish yourself after overeating or bingeing, and you're most vulnerable when anxious or depressed.

To lose weight quickly plan the time, portion and content of your meals each day and stick to it. Keep records of your eating habits. If you eat when you're not hungry, you may be trying to derive comfort from food. Learn to eat when you're hungry and plan to eat four to six times a day. Cut down on portion but eat more often. This will keep the hunger at bay.

Help prevent emotional eating by identifying issues that will cause you to overeat. Find supportive friends to talk with when you feel the urge to overeat. Weight Watchers is a good support and accountability organization for weight management. Regular exercise and good friendship help fight depression and anxiety.

Try these tips to help you fight the battle of emotional eating:
. Determine your mood especially before eating – wait a bit until your mood changes before you eat.
. Develop interesting hobbies that take your mind off food – usually working at something. with you hands helps, ex. dishes or vacuuming.
. Plan your meals each day use a weekly menu.
. Walk regularly through the week; this will also pick up your spirits as well.
. Strive to develop closer friendships
. Develop better spiritual health
. Monitor your emotions. Be prepared for the urge to overeat when emotionally upset.
. Drink 8 cups of water per day.
. Replace junk food with fruits or low fat treats. This helps me, hope it will help you as well.

There are women who spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle who don't lose weight! There are men who run 6 miles a day who have no muscle tone and rolls of fat around their waists. You've been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise. There's more to it than that.

You must be able to monitor and control your cardiovascular intensity to maximize the number of calories you burn. And, if aerobic exercise is not supplemented with resistance training (lifting weights) to at least maintain muscle mass, you cannot effectively accelerate the fat loss process. Each pound of lean muscle tissue burns 35-50 calories a day while your body is at rest. Body fat is not metabolically active, so little to no fat is burned for each pound of body fat.

A combination of properly monitored aerobic exercise and resistance training enables you to rapidly burn the maximum amount of fat. This may sound like its involved and time consuming. It is not! With the proper fitness and nutrition system in place, you can quickly burn fat, lose weight and get fit in as little as 40 minutes per session - exercising in the privacy of your home only 3 times per week. And in 12 weeks you can dramatically transform your body.

Muscle is metabolically active tissue. Unlike muscle, fat is an energy source for the body, but most people have much more than they need. Fat does not use energy - it is used as energy. Muscle uses energy. Lots of it. The more lean muscle you have, the more fat you burn. And here's the biggest benefit, and why everyone needs to incorporate resistance training in their exercise program: the more lean muscle you have, the more fat you burn - while you are at rest!

You see, that's really the crucial weight loss and fitness secret. Looking great and losing weight is not just a function of how much fat you burn when you're working out, because you can only exercise so much in a given week. The real secret is how metabolically active your body is the other 95% of the time. People with more lean muscle burn fat at a much greater rate than do those with less lean muscle. That doesn't mean you have to look like Arnold or Madonna to be an efficient fat-burning machine. But you do have to at least maintain - and preferably increase - your lean muscle tissue. It's easy with the proper resistance training program.

NOTE: women will NOT become "bulky" or "muscle-bound" by using resistance training in their exercise routine. In fact, just the opposite is true. Lean muscle is more compact and firmer than fat. Resistance training will make women smaller, firmer and sexier. Women are not genetically prone to adding muscle "mass." Men, on the other hand, will gain mass and see positive muscle growth through the proper use of nutrition and resistance training

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

Lose Weight Quickly - Eat More

I always thought weight loss was only possible by eating a very strict diet, intense exercise in the gym, or a combination of the two. While both are necessary to an extent, there was something I recently stumbled across in an e-book called "Burn the Fat, Feed the Muscle", by Tom Veneto, which took me completely by surprise: you can actually eat more and still lose weight!

Most Americans are accustomed to eating 3 meals a day, but it is much better to eat 5 or 6 meals a day if you want to lose weight! The catch is that they need to be smaller meals than you might be accustomed to. Take the typical foot long Subway Sandwich, for example. Instead of eating the whole sandwich in one sitting at lunch or dinner, you would be much better off eating the first half for lunch, and saving the second half for dinner. This will help your body metabolize the food more efficiently.

It is, of course, necessary to try and eat as healthy as possible, but the key is to divide your three "big" meals into five to six smaller meals. Tom Venuto recommends that if you are a man, you should eat 6 meals a day, and if you are a woman, you should 5 meals a day. You can order Tom's e-book, and read reviews of two other excellent weight loss products at http://GetagripWeightloss.com

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

Many people who need to lose weight try crash dieting, which is a short-term solution that will increase your body fat levels in the long term. Continual cycles of dieting, weight loss and weight gain are called 'yoyo' dieting. Yoyo dieting does not help you to maintain a healthy body weight they will slow your metabolism. Your body responds to these periods of semi-starvation by lowering its metabolic rate. When you lose weight, you lose fat and muscle. Muscle burns calories but fat doesn't. So, when you then stop dieting and eat normally again, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreased and your metabolic rate is slower. This kind of eating pattern can also affect your general health - just one cycle of weight loss and weight gain can contribute to an increased risk of coronary heart disease, regardless of body fat levels. That's why it's important to maintain the weight loss and engage in a more active lifestyle.

Tip: Think about when and why you overeat
Some of the factors that can lead to weight gain include:
" Night eating
" Social eating
" Habitual eating
" Eating while stressed out
" Eating food while drinking alcohol.

If you can avoid eating at these times, and keep to regular meals and snacks, it will help you to lose weight. You could also try to eat less food at each meal and increase the number of high fibre, high carbohydrate, low saturated fat meals and snacks throughout the day.

Losing weight can be difficult at times because we are emotional creatures. Learn how to lose weight by learning how to deal with food when you're emotionally distressed. You should try to find healthy ways to cope with stress or emotional upsets.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

Wow can sitting for long periods of time on a bicycle seat can cause pain, discomfort, and even serious blood circulation problems in devoted bicyclists. To avoid this problem during your efforts to lose weight get off your bicycle seat and walk around every 25 minutes or so to get the blood flowing to important nether-land parts of your body. Stretching exercises prior to exercising are helpful in preventing injury also. At your local bike shop, you'll find a variety of bicycle seats made specifically for your comfort and health. The salespeople at our local bike shop encouraged us to try out new seats on our bikes for a few days.

My husband found the split seat to be more comfortable for him, while I opted to keep my old gel seat. Someone has even invented seats that look more like a bird perch than a bicycle seat!

Think about your clothing...you don't have to have padded biker shorts and special clothing to to lose weight and start riding bikes. There are actually scientifically engineered fabrics designed to pull sweat away from your body in the summer and to keep you from getting hypothermia in the winter. But for now, just wear layers of comfortable sports clothes. Make sure your clothes aren't so tight that you are miserable trying to pedal. But they shouldn't be loose enough to become entangled in the bicycle chain, either! If you become overheated, strip off a layer. If you get cold, add a layer. Wear light or bright colors to allow drivers to see you easily.

It really helps to have a small cargo rack on the back of your bike. Mine looks like a little shelf over the back tire. It has two bungee cords to keep any cargo securely fastened to the bike. I've used it to tote a small picnic cooler, a shopping bag or extra clothes.

I had the bike shop attach a water bottle holder to the bike under my seat. I can grab a quick swig as I ride or pour some water over my pulse points to cool off a bit. Take small sips of water when needed during your bike ride, rather than chugging huge gulps. Drink lots of water while exercising, it is crucial.

A helmet is almost a must. Life is filled with hazards-and biking has its share. Be smart. Wear a helmet. You can buy a cool rear-view mirror for your helmet. The mirror helps you see when it's safe to turn and lets you observe traffic coming up from behind.

I recommend wearing sunglasses-both for the sun and for bugs! At certain times of the year, the air is thick with flying insects. Getting a tiny bug in your eye is a excruciating event. For contact wearers, carry a contact case and lens cleaner on bike rides for just that reason. Some day you'll be glad you did!

I really get sick of hearing people say, "No pain, no gain!" But the old adage is true when it comes to riding bikes to lose weight. Talk with your doctor first, and get his or her blessing before you increase your rate of physical activity! By pushing your cycling distance or speed, you are sure to feel some pain in your leg muscles, your hands, wrists, and your derriere-- even some pain in your throat and lungs as your body tries to accommodate your increased demand for oxygen.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

21. Can pills, powders and meal replacements make you skinny?

Fat burners, diet pills, nutritional supplements - you know who gets the most out of these products? The people who make them and sell them! Some of this stuff is extracted from foods and has a role in nutrition, but it's not a substitute for eating right. Also, much of the "miracle" drugs you see advertised are exceedingly unsafe for you. The next time you see an advertisement in a weight loss magazine for one of these "miracle" products - or if you see a commercial on TV for one - read or listen to the DISCLAIMERS AND WARNINGS that accompany these ads. A lot of this stuff is risky and it has no place in a healthy, permanent weight loss and fitness lifestyle.

If you're willing to risk exposing your body to these drugs, you might be able to lose some weight - at first. But you will experience no long-term benefits - none! In fact, it's really much worse than that. "Dieting" in any form that denies your body the essential nutrients and calories it needs to function efficiently can cause you to lose weight…until you stop the diet.

Anyone who has "dieted" knows you cannot sustain the diet indefinitely. Your body screams out for sustenance and eventually you give in. That's when the rebound effect begins. You will predictably regain all the weight you lost - PLUS SOME. And the regained weight is mostly fat. During your diet your body cannibalized some of your lean muscle to use as fuel. After the diet, your regained weight does not come back in the form of lean muscle plus some fat - it comes back almost entirely as fat.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

The guest list, the cake, the photographer, the reception - the pressure of wedding planning can drive a girl to extremes. So what’s a girl to do when she wants to look her best for the big day without losing her sanity? It is improbable to think a girl can lose mega pounds of weight in a few months just to squeeze into “the” bridal gown of her dreams. While crash dieting and other abnormal eating options can achieve this goal, it will eventually take a unnecessary toll on the bride’s health – not to mention that the weight will simply load back on as soon as you’ve reached your goal. This approach of setting up unrealistic hope will only lead the bride to failure. So what is a healthy weight loss goal? About 1 – 2 pounds per week is doable. Slow weight loss will actually help you in the long run to keep the weight off. Frantically starting a weight loss program right before the wedding is probably not the best idea. Instead, try long-term planning. Maybe six to eight months before the wedding, start to examine your current lifestyle to see how you can make changes.

There are three major components in weight loss that will help any girl achieve success. If you believe that you are worth putting the effort into, you will succeed. Brides will use many excuses such as they are too busy, too tired, or their fiancé doesn’t like “rabbit” food. The weight loss goal should not be simply to fit into the wedding dress or look good for the pictures. The goal should be to start your marriage off on a healthy base, so that you and your new spouse can look forward to celebrating your 50th wedding anniversary without high blood pressure, heart disease, diabetes or other avoidable health problems.

The second major component in weight loss is healthy eating. Does this mean a lifetime of salads and tofu? Absolutely not. Healthy eating is essentially a two-part deal. The first is moderation. Moderation means that you can eat steak or have a slice of cake – some of the time – as long as you also fit in your fruits, vegetables, and grains as well. While any girl would love to survive on chocolate alone, it simply is not sensible. In the beginning, try looking for fruits and vegetables that you enjoy eating. Instead of grabbing a bag of chips as a snack, try an apple or an orange. If you want chocolate; go for a bite-sized piece of chocolate or two instead of a king sized chocolate bar. The second part of healthy eating is portion control. Try measuring your cereal in the morning in a measuring cup to see exactly how much you are eating. Compare this to the food label on the cereal box. What you think you are eating may actually be much more that what you should be eating. Try going with a 6 ounce steak instead of a 12 ounce steak and you will cut your calories and fat intake significantly.

The third major component in weight loss is exercise. As we all collectively groan, some of you may be running for cover. Exercise is not necessarily the most fun aspect of your day. Before you run out and buy an expensive gym membership, spandex and the latest runners, take heart. Exercise can actually be as simple as walking during your lunch hour or riding your bike after work. You can also do small things like lifting hand weights (which can be purchased in any sporting goods section of a store for $5-10) for 20 minutes a day. Even small things like parking your car in the lot farthest from the grocery store or choosing the stairs over the elevator will help boost your weight loss.

The weight loss will come, even if it is slow, and eventually will stay off. The result is an attractive bride who glows on her wedding day.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team

Obese people or those simply heavier than they would like to be, are often embarrassed to let others see their bodies especially clad only in a bathing suit. Most exercise classes reveal every bulge and sag. Well, with deep water exercising, the water covers everything from the neck down, freeing exercisers to concentrate on the task at hand. This gives some level of comfort and allows us to enjoy losing weight this way.

And that's not all. Excess weight can be a severe strain on feet, hips and legs, thus causing knee and joint pain. Relieving this stress by floating the body makes possible a very comfortable, injury-free exercise session at any weight or level of conditioning.

Because of the resistance of water, heavy people can count on the muscle toning they need. And because water aids circulation they do not risk strain on the heart as long as they stay within a comfortable level of exertion. Many people have been amazed and delighted by how they lose weight quickly and inches melted away when they consistently exercised in the water.

And they report they never suffered the discomfort they used to associate with gym workouts. Comfort is an important factor because most people will feel discouraged and a good number will simply quit if exercising is unpleasant, making significant weight loss unlikely.

Regular exercise is one of the key components in any weight loss program. Water exercises can provide you with low impact movements that is both effective and enjoyable.

A big drawback to exercising when overweight is the fact that added weight makes movement difficult and often painful to the joints. For some the pain is unbearable. While in a pool of water you can walk, run, swim or do almost any movement you choose in the weighless environment of water with little or no pain. There is no impact on your joints or muscles so that extra weight you are carrying is not going to get in the way. While suspended with floaters in deep water you can get your heart rate up to a level where you can burn some calories and get that much needed increase in respiratory rate that promotes a healthy heart and circulatory system.

Lose weight in its simplest form means burning more calories during than you consume. Exercise not only increases the calorie burn rate for your day but the activity is beneficial in keeping your body healthy and in good working order. The old saying, "use it or lose it" comes into play. Our bodies have wonderous recuperative powers but we must use them for them to work.

Fat is lost equally in all areas of your body. Aerobic exercises are generally the best types of exercises for burning fat and water exercise provides a variety of ways you can exercise at both aerobic and anaerobic rates.

The body chooses to burn fat when the body is at rest. Low- to moderate-intensity workouts are not only safer than high intensity, high impact exercise but an excellent method of achieving your goals. While it is true that cardiovascular workouts (i.e. swimming, and aquajogging) provide the most efficient ways to burn calories, a person burns calories merely by existing. The more muscle mass you have, the more calories your body will burn naturally. This is because muscle is an active tissue. However, just because you develop more muscle mass doesn't mean that you should neglect your cardiovascular training.

For best results, plan for a balanced workout routine. In the water, you can use water's resistance to increase stress on muscle and encourage muscle growth as well as provide cardiovascular training. So just jump in and relax and stretch in the pool. Your muscles that have been subjected to impact exercise activity and weight training exercises, will be thanking you for it.

A Guide to Healthy Eating includes information about how much and what types of food you need to eat to maintain a healthy weight.

Eat a wide variety of food from all food groups. Check that you eat from the following food groups every day – bread and cereals, vegetables, fruit, milk and dairy, and meat, fish or legumes.

Exercise is very important to weight loss.
Exercise prevents muscle loss. So it is important to exercise when you are losing weight. Exercise will protect your muscles and keep your metabolic rate ticking over at a healthy level. The number of people who are overweight and obese is increasing every year. This is because we have become more sedentary (inactive). For most of us, physical activity is no longer a natural part of our lifestyle so it must be structured into our daily schedule.

Get moving – it will give you energy.
Some people feel too busy or too tired to exercise regularly, but exercise will actually increase your energy levels and help you to feel less tired. Exercise does not have to be overly strenuous to do any good. Even moderate amounts of physical activity can speed up the metabolic rate and aid weight loss. The amount of energy you ‘burn up’ depends on your age, your gender and your activity level. Young people burn more energy than older people. Men burn more energy than women. More physically active people burn more energy than your average couch potato!

Slow at first with exercise.
The best approach to increasing the level of physical activity in your life is to take it slowly. You can increase your activity levels by simply increasing movement throughout the day. The human body is designed for movement and any physical activity brings benefits. Moderate intensity exercise, like walking, gardening, cycling, and even mowing the lawn, has been shown to help reduce body fat and promote significant weight loss.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Its Good Business

Incoporating more easy, practical diet tips to increase metabolism.

1. Eating more often, not less often is the way to lose weight.
2. To increase metabolism, always eat breakfast in the morning. Break-fast...that means break the fast. Don't skip breakfast. If you wait until mid morning or afternoon to eat, your metabolism will run slower. Think of breakfast as adding logs to the fire. Your metabolism is the fire and logs are the breakfast.
3. Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart.
4. Don not depend on herbal products to increase metabolism or energy level. Any metabolic increase will be minimum and herbs are not cheap. Instead, include more energy foods such as whole grains, beans, vegetables and fruits to your meals.
5. Park further away and walk. Use the stairs instead of the elevator when possible. Walk to the post office instead of getting into the car. Take your dog on a daily walk. Take your weight loss seriously.
6. Do more activities around the house to burn energy instead of wasting money on pills and potions that don't work.
7. Include a walking routine to increase metabolism at least three to four times a week. Walk 30 to 40 minutes each time. This is the best way to increase your metabolism.
8. Do not starve yourself when trying to lose weight. This will slow down your metabolism in a hurry. Avoid 5 to 6 hour gaps between meals without eating.

Be committed to eating smaller meals at regular intervals. Prepare food in advance and bring it with you. Never eat at irregular intervals and plan each meal. The common mistake is to skip meals and eat too little during the day. This makes you vulnerable for eating junk food later in the day. Eating to lose weight takes planning.

If you do need to lose some weight, focus on doing it safely and permanently. Your weight gain did not happen in one week and neither will your weight loss. Weight loss should be part of a lifestyle makeover.

Make your health and not your appearance your first goal!
• Increase your activity level. Get active; create an energy surge with at least 30 minutes of moderate physical activity each day. Remember – swimming and brisk walking counts.
• Listen to your body and eat only when you are hungry - not for boredom, depression or entertainment.
• Motivated to lose 1lb (0.5kg) per week is considered healthy weight loss. You want to lose fat weight, not muscle or water.
• If you are counting calories - a minimum intake of 1200 calories per day for women and 1500 calories per day for men to ensure proper nutrition.
• Focus on lower fat, higher fiber choices - vegetables, fruits & whole grain products are best!
• Hydrate, hydrate, hydrate - drink at least 9 cups of fluid (water is best) every single day.
• Plan meals and snacks ahead - haphazard eating often becomes high-calorie eating. This often happens when we are short on time.
• Try to stick to a meal schedule. Missed meals can lead to impulsive snacking and overeating and may even lower the rate at which your body burns energy and then the extra calories are stored as fat.

Tri Power Team

28. Lose Weight Quickly

Weight loss diets have become the social order as people struggle to find quick and easy answers to their weight problems. People are persistently looking for that perfect diet and wonder which one of the numerous diets available they should choose to help them to lose weight?

For some people the need to lose weight is a serious life saving business whereas for others it may just be to lose weight to look a little better in that wedding outfit or to get into a new dress for a special occasion. But whatever the reason the desire to lose weight can become an obsession and people will go to unbelievable ends to lose the extra pounds.

Whereas most people are content to lose weight by following a simple calorie controlled diet or by attending a club like Weight Watchers, others have to resort to more drastic measures to lose weight, like having their stomach's stapled or undergoing an operation such as liposuction to remove several pounds of fat from their bodies. These people often have a more serious problem needing a more serious approach to help them to lose weight.

So what are the reasons for this surge of interest in the latest ways to lose weight? Our governments are constantly throwing statistics at us about the growing number of obese individuals, especially children, and are now introducing ways of helping these individuals to lose weight. Whole families are being put on programs to help them to lose weight and several television programs are also jumping on the bandwagon, promising to help you to "lose weight and shape up in six weeks".

The sooner parents realize this, the sooner the widespread obesity will moderate and the need to lose weight will be a thing of the past. Common sense and sensible food choices are needed here to help curb this ever growing problem and the need to lose weight.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team