Quick Weight Loss

Quick Weight Loss published by TriPowerTeam.com

July 29th, 2010

Twenty Reasons to Stick with your Weight Loss Exercising Efforts

Quich weight loss is difficult to achieve and maintain in our busy world today. For the most part we seem to spend massive time trying to make ends meet and spending the rest with the upbringing of our families. However to get our health back in line we must focus on this mission to drop the excessive weight; to renew ourselves back to health. We owe it our physical selves for all those burgers and fries we devour. No time like the present to center our energy on weight loss through exercise.

1.Exercising will elevate your metabolism so that you burn more calories everyday encouraging weight loss.

2. Improves control of 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; the silent killer.

5. It increases the oxidation process (optimize the breakdown and use) of fat for weight loss.

6. Increases HDL (good) cholesterol in the blood.

7. Maintains, tones, and strengthens your muscle. In addition to quick weight loss 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!

Tri Power Team

Converting Recipes to Lowfat to Aid in Weight Loss

Fat content in recipes can be reduced in a variety of ways to help with weight loss.

When you're buying ground beef, look for extra lean ground beef. This type has much less fat than the regular. You can also substitute ground turkey for ground beef. Turkey has a slightly different taste, but it is good and generally costs less than hamburger. Ground turkey is normally very low in fat.

For chicken, white meat has less fat than dark meat. Try to buy boneless, skinless, chicken breasts. These contain relatively little fat. Turkey can be substituted for chicken. Boneless turkey breast is cheaper than chicken breast, and it is a little lower in fat.

Trim as much fat as possible from pork before you cook it. Turkey ham can be a good replacement for real ham. Turkey ham, of course, is really turkey. It really does taste like ham, though, and can be used wherever a recipe calls for ham. Some people can't tell the difference between the two. Turkey ham has very little fat compared to regular ham.

If you've never tried turkey bacon, you're missing out! Regular bacon is made entirely of fat, with no nutritional value whatsoever. Turkey bacon is not a pork product; it is made from turkey meat. Turkey bacon has little fat (it is usually about 97 percent fats free). It still doesn't have a lot of nutritional value, but it is relatively low in fat and will give you a little protein. It tastes different from regular bacon, but it is very good!

Tuna can be purchased packed in oil or water. Tuna packed in water contains almost no fat. Tuna packed in oil contains considerably more fat.

Lowfat cream of mushroom and chicken soups are now available at your grocery store. Check the labels to see which one is lowest in total fat grams per serving.

For the recipes that require milk, skim milk can be used without giving up flavor.

For recipes that call for cheddar cheese, there are low-fat and non-fat varieties of cheddar cheese. Most lowfat varieties work well in these types of recipes. The nonfat cheeses usually do not melt very well and aren't so good for cooking.

Lowfat or nonfat sour cream, cottage cheese, cream cheese, and mayonnaise can be used without sacrificing any flavor.

When frying, you can spray your skillet with nonstick spray or use chicken or beef broth instead of butter to cook with. When baking, you can use reduced-calorie margarine instead of butter, but the texture will not always come out right. You've got to experiment a little. Nonfat margarines currently on the market do not bake well at all. Just remember...with baked goods, it's not always the calorie content per cookie or piece of cake; it's how many you eat that effects your weight loss!

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Positive Weight Loss Thinking

Once you have made up your mind to lose weight, you should go into it with a positive attitude. We all know that quick weight loss 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, pessimistic 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. Contemplate 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 weight loss process. 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 are in weight loss programs 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 appealing and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on store shelves everywhere.

Likely you will need to learn new, wiser eating skills. You will want a quick 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 your weight loss program will most likely include some physical exercises. 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 weight loss program.

Tri Power Team

Are You Drinking Enough Water to Promote Weight Loss

Are You Drinking Enough Water to Promote Weight Loss?

Most people have no idea how much water they should be drinking, and we live from day to day in a dehydrated state. We 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 (this is is particularly important if you're arthritic, have chronic muscular-skeletal problems or are athletically active).

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; that includes your weight loss efforts. Dr. Howard Flaks, of Beverly Hills states: "As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention."

"Proper water intake is the key to weight loss," says Dr. Donald Robertson, Scottsdale, Arizona. "If people who are trying to lose weight don't drink enough water, the body can't metabolize the fat, they retain fluid, which keeps their weight up, and the whole procedure we're trying to set up falls apart."

"I'd say the minimum amount of water a healthy person should drink is 10 eight-ounce glasses a day," he continues, "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 judiciously throughout the day, including the evening. Dr. Flaks cautions against drinking more than four glasses in any given hour. Always check with your physician before embarking on a water intake increase for weight loss. You may ask, "Drinking 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 other substances that are not healthy and actually contradict some of the positive effects of the added water.

Dr. Jerzy Meduski, Los Angeles, California: "Beer contains water, but it also contains alcohol, which is a toxic substance. Beverages that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may tax 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!

Use the purist water available to you and drink plenty of it tot flush out those toxins especially during weight loss.

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Weight Loss Program

It is certainly beneficial to your health to lose weight if you are obese or more than just a few pounds overweight. You start out with great motivation and enthusiasm and may find that after a few weeks you have no weight loss. In some instances people are appalled to even find they have gained a few pounds. You may then and there decide to give up trying to lose weight altogether. There are a variety of factors that you may have to look into to find out why your diet is not working. Losing weight is a gradual process which your body needs to adjust to. It's the same way you gained weight which certainly was not overnight, but rather over months and even years. Before you blame the diet program, the supplements, or anything else consider these points.

Be regimental when you are on a weight loss program

To lose weight you need to be really serious and have the right mental attitude about getting rid of those excess pounds. Most importantly you need to be committed to lose weight for your OWN benefits and not to please some one else. Added to this you have to convince yourself that you CAN really lose weight and also understand that it is going to take some time to achieve your desired goal weight as well.

Do not deceive yourself when you are on a weight loss program.

You are only cheating yourself when you go off the rails when you are trying to lose weight. The end result is going to be that you are disappointed and depressed. You must be consistent in your desire for weight loss and stick to your plan no matter what method you are following. It is hard working sticking to the diet and it means changes in certain habits which may be rather ingrained. Certainly there is nothing wrong with spoiling yourself in the road towards your goals but this does not mean overdoing it. Many people diet during the week and then splurge on weekends eating anything they wish to reward themselves with. You can perhaps reward yourself now and again but be disciplined and sensible about it!

Eat fewer calories.

You must eat fewer calories so that your body can burn off the excess weight. If you are using meal replacement supplements or appetite weight loss suppressants, know what they are actually for and how they work. If you are drinking shakes as meal replacements, then that is exactly what they are; meal replacements. Appetite suppressants mean not feeling hungry. If you buy low calorie foods then it does not mean you can eat more of them to get full. You must reduce the size of the portions, and with time your stomach will shrink and you will get used to them.

Always ensure that you eat the correct types of food.

When you are striving for weight loss you know that there are certain types of foods that you must avoid with even without being told. What you should be eating are fresh fruits and vegetables, and low fat meats that are grilled, not fried. Avoid starches and refined foods and meats as well as cakes and breads. Eating lots of fiber will help to keep you full and you will eat less.

Drink plenty of fluids

The rule of drinking 8 glasses of water to keep your body hydrated is an important one even if you are not on a weight loss program. Obviously for people trying to lose weight this is even more important. Water helps your body get rid of toxins and flush out excess fats. If you do not drink enough water then your diet is apt not to work. Water; and lots of it is vital for good health and necessary for every part of your body.

Make sure you get enough exercise

The majority of people really do not like to exercise, although it is crucial for weight loss. Getting enough exercise does not mean joining a gym. Simple exercises like walking, running playing and even cleaning your home all add up to burning calories. If you are using exercise, great. They are designed for a purpose so make them work for you. It is necessary to try and do at least 20 minutes of strenuous exercise per day for weight loss. Good aerobic exercise videos are available on the market. You can start learning with the beginners program and work your way through to advanced level. If you punish yourself with too much exercise you are going to stop doing any. Try and make exercise fun and enjoyable. I know this is easier said than done but there are ways to burn calories that are not punishments

Fix your sleeping routines.

A routine of getting enough sleep and following a daily routine is essential for good health. In today's 21st century modern living it is hard to manage stress and family life and sustain weight loss. It is vital to get enough relaxation and rest properly at night. Going to bed at set times is the first step into starting a healthy routine. Try and get up each morning at the same time as well. When you are following a weight loss program your body needs to adjust and renew itself. Good quality rest and sleep are necessary to help you shed your pounds.

Set goals that are Realistic and achievable

As previously mentioned people expect too much of themselves when following a weight loss prpgram. You need be realistic in your goals to shed those pounds. Keep a blog on the Internet or diary to track your progress and do it one pound at a time, make it fun watching your progress. If you set high goals you will end up being disappointed. Take all the above tips into consideration in your weight loss program. Choose your supplements and diet carefully and be determined and never distracted. In the long term it will end up being worth it.

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

Tips To Kick Start Your Metabolism For Weight Loss!

Everyone is talking about it - "metabolism", but 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 weight loss.

"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 encouraging weight loss!

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 achieve weight loss 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 have successful weight loss 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 weight loss. 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 all weight loss efforts.

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

Weight Loss and Fitness Tip

Resistance training (weight lifting) burns fat. Muscle is metabolically active tissue. Fat is not. 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 and lots of it. The more lean muscle you have, the more fat you will burn resulting in more weight loss. Here is the biggest benefit, and why everyone needs to include resistance training in their exercise program: the more lean muscle you have, the more fat you burn while you are at rest.

That is really the ultimate weight loss and fitness secret. Looking great is not just a function of how much fat you burn when you're working out, because you can only exercise so much in the run of a 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 a movie star to be an efficient fat-burning, weight loss machine. You do have to at least maintain - and if at all possible increase - your lean muscle tissue. It's easy with the proper resistance training program.

A side note here; women do not become "bulky" or "muscle-bound" by including resistance training into 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 toned. Women are not genetically prone to adding muscle "mass." Men, in contrast, will gain mass and see muscle bulk with the proper use of nutrition and resistance training.

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

Quick Weight Loss -Tips for Teens

Recently, quick weight loss has become an alarming concern for many people, teens included. The urgency for weight loss, has teenagers looking for weight loss tips and lose weight quickly programs. There are several of these programs which are available but most are not geared toward the still growing teen in terms of health and nutrition. With a strong desire for weight loss many times they are mislead to using the wrong and sometimes unsafe methods.

They should first remember that the program used should be a healthy way which will improve their eating habits and provide the nutrition they need in their 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 experience weight loss with a good nutritional start to your day.

Try to avoid fast 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. Lose weight smart.

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 encourage weight loss. You can also take up the 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 for weight loss and start working on it and after a while you will surely find a beautiful change in your life.

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

Weight Loss Slowly tip

What foods should you keep in your diet - should you eat bread, should you ban cheese because of its fat content? Getting back to weight-loss basics is simple; your weight is a balancing act, but the equation remains; if you eat more calories than you burn, you gain weight.

Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories).

Cutting calories doesn't have to be difficult. In fact, it might be as simple as forgoing one extra item a day, swapping foods or trimming serving sizes. The number of calories you save is likely to translate into pounds lost.

So it really doesn't matter what diet you choose. You don't need to follow any diets at all: you just need to eat fewer calories than those you burn up. If you do that, you will experience weight loss.

The right way to diet and weight loss is done slowly, over time, and while eating a balanced diet with plenty of healthy foods. You gained the weight gradually, and you can lose weight the same way. The big benefit of losing weight slowly is that you re-educate yourself about food, eating, and exercise.

I've been a yo-yo dieter for years, and it never worked. I was a weight loss expert - I know dozens of ways to lose weight fast. Keeping the weight off was the challenge. Fast weight loss programs taught me nothing about food - and I thought about food every second I was dieting.

As soon as the diets ended, I went back to eating the way I always had. And no surprise, put on weight again, the way I always had. Doing weight loss slowly was a thrill: the weight just drifted off without me noticing. Since I never weighed myself, the only way I knew I was losing weight was that my clothes were much bigger on me. I needed belts, and got into my "skinny" clothes again.

Changing one habit at a time (smaller portions, daily exercise, and better food choices) is doable. You don't have to think about it. And you don't have to "diet". You'll lose weight the same way you put it on, and along the way, you'll have more energy, and you'll look great. Fast diets can leave you looking tired - because you are. Your face is pale, you're your skin looks faded.

If you've tried fast weight loss and have always put on weight again, try the slow route. You may be surprised and pleased at how well it works.

TriPowerTeam.com

8 Weight Loss Tips

The only way to lose weight is to eat fewer calories than the body uses. Anyone wanting weight loss, need to learn how to apply this concept, while keeping the energy level up. Before a diet is attempted, one should have a body fat analysis done to assess weight loss needs and set reasonable goals. Many believe they need to lose weight because of a number on a scale. However, chances are we may have a high proportion of muscle (which weighs more than fat) compared to fat, in which case weight loss may impair performance.

Follow these tips for healthy weight loss:,

1. A gradual weight loss of 1-2 pounds a week, allows for weight loss without irritability, fatigue, and weakness.

Creating a daily deficit of 500 calories is the most effective way to create long-term weight loss. This can be done by reducing daily your caloric intake by 500 calories, increasing physical activity by 500 calories, or by combining physical activity and caloric intake to create a 500-calorie deficit.

2. Choose a variety of foods from all of the food groups in the Food Guide Pyramid.

Don't cut calories too low. This can slow metabolism and make it difficult to consume the necessary nutrients for performance and health.

3. Don't skip meals.
Food intake at regular intervals, three or more times a day, is necessary to fuel the body. Also, waiting until you're "starved" to eat can lead to binge eating.

4. Eat smaller food portions.
Decreasing your portion sizes will help cut caloric intake.

5. Drink plenty of water to prevent dehydration.
In addition to water, plain ice tea and caffeine-free, artificially sweetened drinks can also help reduce daily caloric intake and help to keep you hydrated.

6. Eat slowly.

It takes time for the body to adjust to the food eaten and to send a satiety signal to the brain. Eating slowly helps prevent overeating by allowing time for this signal to take effect.

7. Calories from all the food and drink you swallow adds up.

Some foods provide more calories than others. Foods that are high in fat, generally are higher in calories. Choosing low-fat foods can aid in weight loss by reducing total calorie intake. Loading up on foods naturally high in fiber, such as fruits, vegetables, legumes, and whole grains, and limiting high fat items like cheese, butter, oil, whole milk, red meat, and sweets will aid in these recommendations. Although excess fat intake leads to weight gain, a certain amount of fat is necessary to maintain good health and performance.

8. Eat bigger meals earlier in the day, when activity is greatest and smaller meals in the evening.

Eat meals and snacks throughout the day to maintain blood glucose and energy levels. During the evening, activity is usually minimal. As a result, a large meal will more likely be stored as fat. A moderate-size evening meal will help maintain glycogen levels.

Weight loss should be done by reducing calories and increasing physical activity. Avoid fad and gimmick diets that promise quick or easy weight loss. In these cases it’s usually due to water and muscle loss. Fad and gimmick diets may give a quick fix, but they can have undesirable effects on performance and health.

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

TIPS for Quick Weight Loss

Well, some of those handy weight loss tips might be a good idea. First of all, there is a double bonus to be gained from throwing out the glossy magazines and switching off the television set. You have no excuse for sitting on your lazy behind and being brainwashed by all that stuff. So get up off that chair and MOVE!

Yes, the first of my unbelievably simple, yet powerfully effective quick weight loss tips is as common sense as they come. You probably thought I was going to come out with something radical or incredibly new. Nope. Simple is best every time. You are probably thinking that you could have figured that one out all by yourself without reading it here.

You are quite correct.
But would you have done it? Be brutally honest with yourself now. If you hadn’t read it right here right now, would you have thought to switch off the television and get up and move your body? No way! The television has people locked into it like heroine addicts. Once it has you in its clutches, you will sit where you are and watch the whole episode of whatever because you want to see how it ends.

Yes you do!
Well, I can tell you right now that if you can’t break out of that cycle, you are doomed to be overweight and that’s no word of a lie. You have to be able to get back in control of your mind and switch the dang thing off. Walk away from it and go and do something that involves action, motion and exercise!

One of the main things about quick weight loss is that it is all up to you the individual to do it for yourself. You have to want it badly enough and then you have to make your mind up that you are going to do it for yourself. You cannot depend on anyone else, just you! You have to get creative and make some choices that benefit you. Be a little selfish! Use your imagination and find some ways of getting exercise that are going to be fun and enjoyable, because if you don’t enjoy doing it, you won’t do it!

Exercise doesn’t have to mean going to a gym or playing a sport or doing anything that you don’t like. It does mean finding something that you do enjoy doing that involves some exertion on your part. Something as simple as walking can be an enjoyable way to get plenty of exercise and start the process of improving your overall levels of health and fitness which will lead to weight loss.

Do you have a dog? Then take it out for lots of long walks (unless you live in a bad part of a city, then maybe walking through crime ridden streets is not such a great idea!). If you live near a park that’s the perfect place to walk around and get your lungs full of something approaching fresh air! If you are in the country great, you are all set.

Do you like to swim? Well, there’s another great way to get some exercise and have fun at the same time. Get together with friends and make a real party of it! This is my favorite exercise activity for quick weight loss. Do you like to play some kind of team sport? Find out if there are any groups in your area of people in a similar situation to you so you don’t end up joining a group of super-fit people and feel bad. Always, always, always strive to better yourself. Aim for a target weight that you want to be and then keep your body moving until you achieve it. If you really really want it, you will get it!

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

Weight Loss - How much Weight can you Lose?

When you start your weight loss journey, it's all about losing weight.

If you're overweight, you want to lose weight. That's a given. But how much weight do you want to lose? If you set an unrealistic weight goal, you're setting yourself up for failure.

How Much Should You Lose? You don't have to go to extremes. You don't have to take extreme diet pills and potions. It's okay to enjoy some of your favorite food or take a few days off from exercise. You don't have to cut food groups out, exercise seven days a week, and torture yourself to see real results.

Look at weight loss as a permanent strategy. You will never be able to go back to the lifestyle you had which piled on the weight. You need to develop healthy new habits of thinking and doing.

Unfortunately, the media and the weight loss industry mess with our minds. Most of us have no idea what our weight goal might realistically be.

Think of yourself as a healthy, fit person, who loves to eat good nutritious food, and to exercise. Your weight loss battle is already won in your mind.

Why not set mini targets? For example, if you have 50 pounds to lose to meet what you think might be your goal, aim for a ten pound weight loss, and see how you feel.

Setting a mini target helps because it's achievable. If you change one habit - eating an apple and piece of cheese for a snack, rather than a couple of donuts - you can achieve this goal very quickly.

However, as time goes on, and you get close to your goal weight, it's about keeping the weight off over time. You need time to stick to your new way of eating and exercising.

As you progress with your weight loss effort, you'll gain energy and confidence. That might spur you into more weight loss, and you will then see yourself in a new light and feeling great. Your life and health will change drastically for the better.

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

How to Maintain Your Weight Loss Success

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 good suggestions.

Eating Habits
The first thing you can do is to make sure that you maintain the diet lifestyle that you used previously to lose all that weight. Obviously in order to gain considerable success in your weight loss program, you have made certain changes in your food intake and eating habits. Now is the time to permanently instill 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 weight loss 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 the next mouthful of your favorite custard pudding at the next family gathering.

Exercise
This is a crucial step in any weight loss program. 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 motivation 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 weight loss goals with a few of your close friends or family members can go a long way to keep you focused on your weight loss 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 invigorating 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 process fun and rewarding by take the necessary step to include these four tips we shared into your lifestyle.

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

Some of the Biggest Lies about Weight Loss

There is plenty of inaccurate data going around the weight loss industry and many people who are getting on this platform and looking for ways to lose weight have fallen victim to such mistaken beliefs. Let us look at some of the most popular fallacy circulating on this industry.

Avoiding Carbohydrates
This is driven by a few famous high protein diets- and a whole lot of other popular diets that promotes a diet rich in protein and low in carbohydrates. While such diets can produce significant weight loss in a short amount of time, the results are hardly long lasting and as soon as you start eating normally again, the weight comes plummeting back, even more than before!

Genetics is the Biggest Factor
To a certain extent, genetics do play a role in determining your metabolic rate, but this doesn't mean that your fate is sealed if you have obese parents and grandparents. The most important factor in determining your success in any weight loss program is the number of calories you eat and the amount of physical activity you get in a single day. Genetics do play a role in determining how much calories you will burn, as those with slower metabolic rates may burn calories much slower than those who are active and have higher metabolic rates. But there are always ways you can rev up a slow metabolism.

Fat is to be avoided
Some people believe that cutting down on fat is necessary during a weight loss program. But the key to effective fat control is cutting down on the dangerous fats and increasing your intake of the good fat. At all costs, do avoid trans fat and saturated fat and increase the intake of healthy fats such as polyunsaturated and Omega-3 that are abundant in foods like fish, olive oil, flax, and avocados.

Skipping meals can lower your metabolism and makes it more difficult to lose weight. Regular meals are important, and what you need to do is to consume more of the foods which are good for you, which means more salads, vegetables, nuts and fruits! Snack on a large slice of juicy watermelon instead of reaching out for the next scoop of your favorite chocolate ice-cream!

Avoid White Food
Contrary to popular beliefs, there are many “white” foods which may be good for you- pears, avocadoes, nuts-just to name a few and the key is that what counts is the nutrients contained on those foods, and not the color.

Grapefruit Miracle
This is one myth that has no basis in reality. There is a group of individuals who are promoting grapefruit as a way to lose fat. In fact there is one small isolated research that states that there is a magic fat-burning enzyme that can help you lose weight simply by consuming this fruit. However the validity of the claim is yet to be established. Grapefruits are rich in lycopene -a good source of ingredients that can help provide nutrient and care for the cellular health- prevents cancer and heart diseases.

So now you have some more knowledge to separate fact from fiction, the path to weight loss and a healthier lifestyle is wide open for you. Good luck in your weight loss goals!

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

Six Simple Tips to Boost Your Weight Loss Program

If you are starting a weight loss program or are planning to, it may be helpful for you to know that there are some simple steps you can take to make any weight loss program more effective. These six tips that have been successful by millions of participants in any weight loss program of their preference.

#1: Realistic Goals
The fastest way to lose motivation is to set unrealistic weight loss goals for yourself before you even start your weight loss program, ask yourself some simple questions-"What do you want to achieve from this program?" and "How much weight do you want to lose in a day, a week or a month". Remember that each small goal you achieve will propel you closer to your final destination. But if you set unrealistic goals, you will only end up in frustration and disappointment when they are not achieved, even when you are making significant progress in your goals.

# 2: Preparation is the Key
Now is the time to start a new lifestyle and start getting rid of your junk food, your pop in the refrigerator, those puddings and chocolates you stash in your drawer! Make a new list of the food you need and start stocking up on them in large quantities. Include vegetables, fruits, healthy snacks, mineral waters and vitamins and minerals supplements you may need.

# 3: Reward system
Give yourself a pat on the back and create a reward system for your weight loss program. For instance, you may want to get yourself a new pair shoes, a new CD or even a new handbag if you reach a certain point in shedding those pounds.

# 4: Healthy Breakfast
This is the most important meal that you should never miss. Skipping breakfast means that you are programming your brain to think that you hungry starved and deprived, this will only cause you to feel lethargic and when the pressure is too much, you may decide to embark on an eating binge. This is sheer suicide to your weight loss program!

# 5: Exercise
For long lasting effects and to boost the rate you loose weight, this is one important activity you must instill into your routine. No weight loss program can be successful without a good exercise program. Choose a good exercise program that lets you burn fat and gives a good cardiovascular exercise at the same time.

# 6: Sleep
Always get enough sleep. A normal adult would need an approximately 7-8 hours of undisturbed sleep a day to help to keep your bodily system working in perfect order.

By following these six simple tips, you can start seeing results in your efforts to lose weight. Be consistent and make them part of your lifestyle.

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

Removing Temptation for Weight Loss Success

If you blow your diet because of junk food and snacking, you need to remove the temptation from your home. The problem is ..the rest of the family may not agree. Keeping baked goods, chips and other easy to eat, fattening snacks at home in places where you frequently visit and have easy access will sabotage your weight loss effort. Remove the temptation if you have a problem snacking on pastries, chocolate or chips, particularly late at night.

Lunch buffets and office party foods can be equally distracting while you're conquering your diet. The first 3 to 4 weeks are vital to establishing good eating habits and little things such as birthday cake at the office or chocolate bars can destroy your motivation to lose weight.

Remember, weight loss is not an overnight process. It takes weeks to create good eating and exercise habits and several more weeks to start seeing results. There are a few tricks you can do to REMOVE temptation so your efforts will pay off.

If family members don't normally eat junk food, Don’t buy baked goods, pastry, chips or other high calorie food. You can ALWAYS treat yourself to something sweet and fatty once or twice a week, but don't keep it around the house where it ca be easily eaten.

If family members are not willing to give up their junk food then put all fatty snacks in a designated place where you hardly ever visit. The old saying "Out of sight, out of mind" is very true when it comes to removing tempting foods from your reach.

If family members eat all the goodies in a short time, Don’t buy more. Wait until the next scheduled time to go grocery shopping. This will train family members not to over indulge in junk food because once eaten, they'll have to wait until the next time you go grocery shopping.

Office parties and celebrations are notorious for getting people off track from their diet. Usually, you'll know in advance of an upcoming celebration of cake and ice cream. Remove yourself from the party area. You can always take a short walk for 10 or 15 minutes.

Congratulate your birthday girl after all the goodies are gone. Explain why you did not participate in the festivities. It could be that weight loss may be a goal of hers also. She will understand!

Not all fast food restaurants off limits. It all depends on what you choose. Grilled chicken sandwiches, grilled chicken and rice bowl, sandwiches with no cheese and small amount of mayonnaise, fat free or baked chips, diet soda or water, salads with light dressing are available in most restaurants.

Marg Roukens
202-657-5874
SKYPE: Skype Me
Tri Power Team
Setting up a Weight Loss Plan - Biking

You will want to keep a record of your daily diet and food intake, your weekly body measurements and weight, as well as your bicycling miles and time. Keep track of your food, vitamin, and supplement intake. Thousands of foods have already been analyzed by experts for number of calories, fat, carbohydrates, and protein. Many charts let you simply select the foods you ate from predetermined calculations, and the daily total is tallied for you. Make sure you don't exercise when you've just eaten, or when it's almost meal time. Both times will slow you down and rule out weight loss.

No matter how embarrassing it is, measure your arms, legs, chest, waist, neck, hips and thighs once a week. This keeps track of your weightloss and body measurements. Consider investing in an instrument that actually measures body fat, there are inexpensive pincer-type instruments that measure fat by pinching you, or buy a set of bathroom scales that cost more but calculate body fat quite painlessly.

Try to ride 4-6 days per week. When you plan out your weight loss plan, your short-term goals will change. You'll quickly develop stamina for longer distance. As your fat turns to muscle, your speed will increase. Make notes in your records for special circumstances. Did it get dark outside so you were forced to cut your ride short? Was it dangerously hot? The wind can be your friend or your enemy. Accept any length of time as a job well done and simply get the ride accomplished!

Finally, add an upper body workout three times per week to get. Just remember to get some workout time for your upper body to get the maximum benefits for building muscle mass and meeting weightloss goals.

Bicycle riding is a fun, inexpensive form of aerobic exercise-it's good for every part of you.

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

The Sonoma Diet - A Mediterranean Weightloss Diet

The Sonoma Diet - A Mediterranean Weightloss Diet

Yet another diet book hit the shelves in late 2005. Entitled The Sonoma Diet, and written by Dr. Connie Guttersen, this new diet book looks like it will be an enormous success.

The Sonoma Diet is based on the popular Mediterranean Diet, which is itself a lifestyle diet based on the normal, every day diets of people living in countries around the Mediterranean Sea. The Mediterranean Diet has many attractions, as it is just a normal diet to those living in that region. People around the Mediterranean have lived naturally on their diet for centuries, and having visited the region, I can tell you that people eat very well there, and the food can be quite delicious.

So why do we need another book about the Mediterranean Diet? The Sonoma Diet has taken some of the basics of the Mediterranean Diet, added to them, and come up with a package that the average man or woman in the street will find easy, interesting and satisfying to follow, thus increasing their chances of achieving their weight loss targets.

Is the Sonoma Diet Here to Stay?

We do not know whether the Sonoma Diet will be forgotten after a year, and disappear like many new diets have in the past. However, there are a few good reasons the Sonoma Diet may well prove very popular for some time to come:

Pleasure and variety are not associated with the very restrictive diets, such as low carbohydrate diets, but are an essential to weight loss success. There is no need to get bored with a diet that is tasty, variable, and fun, so more people are likely to stick with it than with those diets that are restrictive and repetitive.

The Sonoma Diet brings together two far apart regions with a similar love of life: the Mediterranean and California. The Californian connection could well be attractive in the massive American weight loss and diet markets, and the Sonoma Diet may well become enduring amongst Americans, many of whom may not even know where the Mediterranean is.

The membership caters for supporting those who are on the Sonoma Diet, with advice and recipes, on a constantly updated basis. Such support can be the difference between success and failure for many people on a weight loss campaign. It is also a very well designed and attractive web site, which most users will find easy to navigate.

Marg Roukens
202-657-5874
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Tri Power Team

Build a Healthier Approach to Food

We can lose body fat by making a few easy changes to your eating habits. It will help you lose body fat and it will not hurt a bit if you:

" Avoid yoyo dieting.
" A plateful of colors is a healthy meal; 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.
" Healthier to have six small, frequent meals and snacks rather than three large meals a day.
" Reduce your intake of foods that are high in fat, sugar and salt. Make soft drinks, candies and snack foods an occasional 'extra'. Most adults should eat no more than one or two 'treats' a day. If you are overweight or inactive, you may need to limit treats to less than one a day.
" Try to balance an 'extra' food with extra exercise. The more energy you burn, the more treats you can afford to have. Remember, you should only add extra foods after you have covered your nutrient needs with choices from the healthier food groups.
" Cut down or eliminate eating saturated dietary fats and alcohol.
" Try to eat more fresh foods and less processed foods.
" Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these feelings.
" Try to stop eating once you've had enough. If you continue to eat, particularly foods high in saturated fat, the extra kilojoules will be stored as fat.

Other suggestions for a more active lifestyle include:
" Play a sport that you enjoy.
" Walk instead of taking the car on short trips.
" Get off the train, bus or tram one stop early and walk the rest of the way.
" Play more outdoor games with your children.
" Walk the dog.
" Take stairs instead of lifts.
" Choose exercise activities that you think are fun, rather than those you think are 'good' for you.

Tip: If you have been a chronic crash dieter for a number of years, you might need professional help to reintroduce you to a healthy way of eating. If you are overweight, over 40 years of age or haven't exercised regularly for a long time, check with your doctor before you start any exercise campaign. For inspiration on healthier cooking, have a look at the recipes section of the Better Health Channel. Live stress free and be happy.

Marg Roukens
202-657-5874
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Tri Power Team

People with Orthopedic Problems- weight loss

Many orthopedic problems caused by accident or congenital malformation respond well to exercising in the water. By definition, an orthopedic problem impairs mobility in some part of the body. This means many forms of exercise are difficult or painful. While still wanting to achive weight loss, people with impairments move more easily in the water without pressure on joints, bones or nerves, and exercising afloat is especially useful.

If the orthopedic problem was caused by trauma it may be simply a matter of time until it heals and that time will be shortened by a good exercise program. But not by an excessive or improperly designed exercise program, which can aggravate any injury. Consult a doctor or physical therapist before you begin a weight loss program.

If the problem is structural it is not going to go away. But even impairment serious enough to confine a person to a wheelchair may not inhibit exercise in deep water. A person who cannot do a strenuous land based workout can use floating workouts to restore aerobic capacity, weightloss, gain muscle tone and the wonderful feeling of well-being that is a natural part of physical fitness and good health.

Marg Roukens
202-657-5874
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Tri Power Team

Will dieting eliminate fat?

Your body can't differentiate between intended calorie deprivation (as in a diet), and starvation. When you reduce your intake of calories substantially, your body shifts into a protective mode by slowing your metabolism. It holds onto fat (an important energy source) and burning muscle instead. Weightloss cannot take place at this point.

In the beginning of a diet you will lose weight by dramatically cutting calories. But it won't be fat loss; it will be water weight and lean muscle tissue - the opposite of what you want to get rid of.

Not only will harsh diets slow your metabolism down to a crawl, causing your initial weight loss to come to a gradual halt, they will also inevitably bring about a "rebound" effect. This rebound will make you even fatter than you were before starting the diet. When you rebound, not only do you generally put on more weight than you actually lost with the diet, your percentage of body fat commonly increases because your body used muscle tissue as an energy source while dieting. Thus the loss-gain situation that almost all dieters experience.

To permanently lose the fat stores in your body, you've got to burn more calories and increase your metabolic rate with a strict exercise routine and proper nutrient ratio intake. That's the rate at which your body burns fuel throughout the day - even when you're not exercising. That means eating the right stuff at regular intervals. Even if you don't exercise (but it is recommend you do), just eating 5-6 small, high quality meals each day will substantially increase your metabolism - and you'll burn more calories!

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

Weight loss and bicycling comfort

Sitting for long periods of time on a bicycle seat can cause discomfort, and even serious blood circulation problems in enthusiastic bicyclists. As with any weight loss program, comfort is a main component to sticking with the plan. At any bike shop, you’ll find a variety of bicycle seats made purposely for your comfort and health. The salespeople at our local bike shop suggested we 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 wanted to keep my old gel seat.

Think about your clothing...you don’t have to have padded biker shorts and special clothing to start riding bikes. There are actually technically engineered fabrics intended to pull sweat away from your body in the summer and to keep you from getting cold in the winter. But it is fine just to wear layers of comfortable sports clothes.

Make sure your clothes aren’t so tight that you are uncomfortable trying to pedal. But they shouldn’t be loose enough to become entwined 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. Try to make your weight loss attempts as agreeable as possible.

It 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 goods firmly fastened to the bike. I’ve used it to tote a small picnic cooler, a shopping bag or extra clothes.

A helmet is a must. Life is filled with hazard, and biking has its share. Be smart and 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 will let 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 painful event. For contact wearers, carry a contact case and lens cleaner on bike rides for just that reason. Perhaps some day you’ll be glad you did!

I really get tired of hearing people say, “No pain, no gain!” But the old proverb is true when it comes to riding bikes to lose weight. 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 deliver your increased need for oxygen.

Tri Power Team

Weight Loss and your Wedding Plans

Weight Loss Tips for your Wedding

The guest list, the cake, the photographer, the reception - the stress of wedding planning can put a girl over the edge. It is improbable to think a girl can lose 50 pounds of weight in three 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 hefty toll on the bride’s health – not to mention that the weight will simply pile back on as soon as you’ve reached your goal. So what is a healthy weight loss goal? About 1 – 2 pounds per week is realistic. 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 looking at the long-term picture. 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 photographer. The goal should be to start your marriage off on a healthy foot, 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 preventable health problems.

The second major component in weight loss is healthy eating. Absolutely not. Healthy eating is actually a two-part deal. 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 live on chocolate alone, it simply is not practical. 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 Hershey Kiss or two instead of a king sized Snickers 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. Try going with a 6 ounce steak instead of a 12 ounce steak and you will cut your calories and fat intake dramatically.

The third major component in weight loss is exercise. Before you run out and buy an expensive gym membership, spandex and runnung footgear, relax. 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 instead of the elevator will help boost your weight loss.

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

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

Quick Weight Loss - Exercising as we Age

When we age it is often associated with stiffness, slowed metabolism, mental sluggishness and reduced strength and endurance. Research shows these are exactly the same symptoms that develop at any age from lack of physical activity. Olympic marathon runner and Sports Illustrated writer Kenny Moore says, "You don't stop exercising because you grow old, you grow old because you stop exercising."

Any exercise will add to the joy of life as it adds healthy years. Water workouts are especially valuable for the elderly who have been out of condition a long time and want to restore strength and flexibility without risk of injury. An orthopedic problem impairs mobility in some part of the body and means many forms of exercise for weightloss are difficult or painful. However people with impairments move more easily in the water without pressure on joints, bones or nerves.

Warm water, safe floating, being able to begin gradually and not having to be out on the streets are all attractive to many older adults. Besides, getting in a warm pool with a group of like-minded friends is fun at any age and the activity will promote quick weight loss.

This brings us to the social aspect of water training and weight loss. Can you think of any other form of exercise where you and an Olympic athlete can work out side by side, never getting in each other's way, each at your own level of output, each achieving exactly what you need while carrying on a conversation with your hair dry and glasses on?

Couples, business associates, parents and kids, old and young, fit and unfit can share time together while working toward conditioning goals. It is just so relaxing in that warm pool and the socializing bring comfort and happy times for all included as well. In the water, you can use water's resistance to increase stress on muscle and encourage muscle growth as well as provide cardiovascular training. Even an impairment serious enough to confine a person to a wheelchair may not inhibit exercise in deep water and will be very beneficial.

Marg Roukens
202-657-5874
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Tri Power Team
Water Exercise and Weight Loss, Who says No Pain No Gain

Weightloss will help you feel confident about your appearance and enjoy a greater level of self-esteem. Reduce your risk of diabetes, heart problems, sleep apnea, infertility, asthma, arthritis and other conditions. Enjoy life again! Regular exercise is one of the key factors in any weight loss diet. Exercising in water can provide you with low impact movements that is both effective and enjoyable.

The downside 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. Exercise at least 30 minutes per day. Physical exercise consumes energy and burns calories. This is very important to successful weight loss. Calorie restriction leads to weight loss and exercise helps maintain the weight loss. Exercise will help you get closer to your ideal weight. Water exercise is perfect for this.

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.

In the water, you can use water's resistance to increase stress on muscle and encourage muscle growth as well as provide cardiovascular training. Your muscles that have been subjected to previous impact exercise activity and weight training exercises, will be thanking you for it. Plan for a balanced workout routine and for best results, bring a swimming buddy and have some fun.

Marg Roukens
202-657-5874
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Tri Power Team
Weight Loss

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

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 – walking, gardening, cycling, and even mowing the lawn – has been shown to help reduce body fat and promote weight loss.

Marg Roukens
202-657-5874
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Its Good Business

8 Quick Tips to Increase your Metabolism

Understanding eight easy, drug free 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 sporadically 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.

Marg Roukens
202-657-5874
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Tri Power Team
Weight Loss - safely

Lose Weight the Safe and Healthy Way

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 change.

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 schedule. Missed meals can lead to impulsive snacking and overeating and may even lower the rate at which your body burns energy.

Tri Power Team Lose Weight Now

Everyone, has an opinion on how to lose weight. I must add that this is not really practical for most people, but you will most definitely lose weight by doing a day or two of this.

Have you ever thought about this as a way to lose weight? Come on out to the farm and help pick up small hay bales. After a day of this you will have lost weight. I guarantee it! You will also lose a bit of skin on your hands, blisters are common until your skin hardens up .

Like the idea of working in a team environment? The team is important I feel for anyone wanting to lose weight. It does not have to be part of a hay baling team. You can join a team at the local gym or at a weight watchers group or at gut busters for men or create your own team of people who want to lose weight. Support each other, encourage each other, feel the pain of your team mates together and the joy as you lose weight together.

When you are trying to lose weight, you need to be practical and realistic. What you eat and drink are important too. You should try and eat less, possibly eat healthier not so many burgers, and you can replace a meal with a meal replacement drink. Some of the replacement drinks are excellent at helping you to remain hydrated, giving you most of the essential vitamins and minerals; fiber; carbohydrates; proteins etc, and in helping you to lose weight because there is not so much fat in the drinks.

Go for the balanced approach to lose weight, join a team for support, eat less and healthier (replace the odd meal with a meal replacement drink) and exercise more (just walk more) and you will find better health. To lose weight is a journey, for you it is just a part of life, so enjoy the journey.

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