Should You Lift Weights to Lose Weight

Should You Lift Weights to Lose Weight

"Muscle weighs more than fat.” You’ve probably heard that phrase a million times before. And although it's false (a pound is a pound), you may have taken it to mean you should stay far, far away from the weight rack if you’re trying to drop pounds. We get where you’re coming from, but it’s not exactly that cut and dry.

The Need-to-Know

At the most basic level, losing weight comes down to being at a caloric deficit, which means you take in fewer calories than you burn. You could do that by skipping your afternoon vending machine visit or by jogging for an hour after work or—yep—by lifting weights. While some studies show cardio is king when it comes to the best exercise for weight loss, there’s something to be said for strength training. With lifting, you’re still burning calories and fat all over—including your midsection. Harvard researchers found men who lifted weights for 20 minutes a day had less stomach fat than those who spent the 20 minutes doing cardio. As for women: This study found resistance training helps women reduce their risk of fat in the belly region.

More importantly, here's what happens after you’ve built muscle. Muscle burns more energy (read: calories) throughout the day than fat does, so having more muscle increases your metabolism. A recent study found that nine months of resistance training increased study participants’ resting metabolic rate by an average of 5 percent.

Think of it this way: Even if you’ve committed to the couch, the more muscle you have, the more calories your body will burn while you’re just vegging out. Basically, you have a bigger engine that needs more fuel. Adding one pound of muscle will burn an extra five to 10 calories per day, but every little bit helps you inch closer to the calorie deficit needed to lose weight.Even though exercise (no matter what type) is always a good idea, intensity is key. More challenging workouts will have a greater impact on your metabolism, which helps you burn more fat during and after exercise.

Don't Be a Slave to the Scale

Here’s the catch: Building muscle might have you looking and feeling fitter and more toned, but those changes may not be so obvious when you hop on the scale. That’s because muscle is denser than fat, and one pound of fat takes up about four times as much space as muscle. If the mirror is looking good, but the scale isn’t necessarily changing, what you’re really doing is changing the composition of your body.. And that's a great thing! You’re losing fat and gaining muscle, which resistance training does more effectively than endurance training, according to recent research.

Don't Forget About Diet

Yes, exercise, including resistance training, is essential for general health, weight loss, and weight maintenance, but don’t forget that diet is No. 1 when it comes to weight loss. Research shows that a combination of diet and exercise is the way to go for sustaining it. Pay attention to your diet to better reveal your shape and use strength training to improve that shape. Besides, the benefits of a healthy diet and daily exercise go way beyond just weight loss.Rather than getting hung up on numbers—especially if it’s causing you to obsess and step on the scale every single day—ditch the weigh-ins and focus on how your clothes fit and how you feel. Your mental health will thank you.

12 Tips For Holiday Eating

12 Tips For Holiday Eating

It’s easy to get swept up in the holiday season. The feasts and parties that mark it can tax the arteries and strain the waistline. By eating just 200 extra calories a day — a piece of pecan pie and a tumbler of eggnog here, a couple latkes and some butter cookies there — you could pack on two to three pounds over this five- to six-week period. That doesn’t sound like much, except few people shed that extra weight in the following months and years.

You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” one of your New Year’s resolutions.

1. Budget wisely. Don’t eat everything at feasts and parties. Be choosy, and spend calories judiciously on the foods you love.

2. Take 10 before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full, or want only a small portion of seconds.

3. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.

4. Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.

5. Drink to your health. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.

6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.

7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.

8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.

9. Be buffet savvy. At a buffet, wander around the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.

10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.

11. Cook from (and for) the heart. To show family and friends that you really care about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats and cholesterol. Prepare turkey or fish instead of red meat.

12. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

The Military Diet - Lose 10 Pounds in a Week

The Military Diet

The military diet is currently one of the world's most popular "diets." It is claimed to help you lose weight quickly, up to 10 pounds (4.5 kg) in a single week.

The military diet is also free. There is no book, expensive food or supplement you need to buy.

But does this diet actually work, and is it something you should try? This article explains everything you need to know about the military diet.

What Is the Military Diet?

The military diet, also called the 3-day diet, is a weight loss diet that can help you lose up to 10 pounds in a week.

The military diet plan involves a 3-day meal plan followed by 4 days off, and the weekly cycle is repeated again and again until you reach your goal weight.

Proponents of the diet claim that it was designed by nutritionists in the US military in order to get soldiers into top shape quickly.

However, the truth is that the diet isn't affiliated with any military or governmental institution.

The military diet goes by several other names as well, including the navy diet, the army diet and even the ice cream diet.

BOTTOM LINE:

The military diet is a low-calorie weight loss diet that is claimed to promote significant weight loss in just one week.

How Does the Military Diet Work?

The 3-day military diet is actually split into 2 phases over a 7-day period.

For the first 3 days, you must follow a set low-calorie meal plan for breakfast, lunch and dinner. There are no snacks between meals.

Total calorie intake during this phase is roughly 1,100–1,400 calories per day.

This is much lower than the average adult's intake.Proponents of the diet claim that you can repeat the diet several times until you reach your goal weight.

BOTTOM LINE:

The first 3 days of the military diet have a set meal plan and involve calorie restriction. The remaining 4 days have fewer restrictions.

The Meal Plan

This is the 3-day meal plan on the military diet.

Day 1

This is the meal plan for day 1. It amounts to around 1,400 calories.

Breakfast:

A slice of toast with 2 tablespoons of peanut butter.

Half a grapefruit.

A cup of coffee or tea (optional).

Lunch:

A slice of toast.

Half a cup of tuna.

A cup of coffee or tea (optional).

Dinner:

A 3-oz (85 grams) serving of meat with a cup of green beans.

A small apple.

Half a banana.

One cup vanilla ice cream.

Day 2

These are the meals for day 2, amounting to around 1,200 calories.

Day 2

Breakfast:

A slice of toast.

One hard-boiled egg.

Half a banana.

A cup of coffee or tea (optional).

Lunch:

One hard-boiled egg.

A cup of cottage cheese.

5 saltine crackers.

A cup of coffee or tea (optional).

Dinner:

Two hot dogs, with no bun.

Half a cup of carrots and half a cup of broccoli.

Half a banana.

Half a cup of vanilla ice cream.

Day 3

Here is the plan for day 3, which amounts to around 1,100 calories.

Day 3

Breakfast:

A 1-ounce slice of cheddar cheese.

5 saltine crackers.

A small apple.

A cup of coffee or tea (optional).

Lunch:

A slice of toast.

One egg, cooked however you like.

A cup of coffee or tea (optional).

Dinner:

A cup of tuna.

Half a banana.

1 cup of vanilla ice cream.

Feel free to drink as much coffee or tea as you want, as long as you don't add any calories from sugar or cream. Drink plenty of water too.

The Remaining 4 Days

The remainder of the week also involves dieting.

Snacks are permitted and there are no food group restrictions. However, you are encouraged to limit portion sizes and keep total calorie intake under 1,500 per day.

You can find a list of websites and apps to track your calorie intake.

There are no other rules for the remaining 4 days of the diet.

BOTTOM LINE:

The first 3 days of the diet have a set menu, while the other 4 are less restricted. You are still encouraged to eat healthy and restrict calories for the remaining 4 days.

Additional Foods Permitted

Substitutions are allowed during the 3-day phase for those with dietary restrictions, but portions should contain the same number of calories.

For example, if you have a peanut allergy, you can swap peanut butter for almond butter.

You can also swap 1 cup of tuna for some almonds if you are vegetarian.

All that matters is that the calories remain the same. If you change the meal plan in any way, you need to be counting calories.

Proponents of the military diet encourage drinking hot lemon water, but recommend against artificially sweetened beverages. However, there is no scientific reason why this would be a good idea.

BOTTOM LINE:

If you have dietary restrictions, then you are allowed to substitute foods of equal calories.

Is the Military Diet Based on Evidence?

There have been no studies on the military diet. However, the average person is very likely to lose a few pounds due to the week-long calorie restriction.

If fewer calories enter your fat tissue than leave it, you lose fat. Period.

BOTTOM LINE:

The military diet can help you lose weight because it is very low in calories. However, it has no special advantage that makes it more effective than other calorie-restricted diets.

Is the Military Diet Safe and Sustainable?

The military diet is likely safe for the average person because it's too short to do lasting harm.

However, if you were to follow this diet for months at a time, the strict limit on calories could put you at risk of nutrient deficiencies.

This is especially true if you do not regularly eat vegetables and other quality foods on your days off.

Additionally, eating hot dogs, crackers and ice cream every week has the potential to cause metabolic issues. Junk food should not be a regular part of your diet.

In terms of sustainability, this diet is fairly easy to do. It doesn't rely on long-term habit changes and only requires willpower for a short amount of time.

That being said, it probably won't help you keep the weight off for very long because it doesn't help you change your habits.

Can You Really Lose 10 Pounds In a Week?

This diet became popular because it claims you can lose 10 pounds (4.5 kg) in a week.

Theoretically, this rate of weight loss is possible for overweight people who severely restrict calories. However, most of the weight loss will be due to loss of water, not fat.

Water weight drops rapidly as the body's glycogen stores decline, which happens when you restrict carbs and calories (7).

This looks good on the scales, but that weight will be regained when you begin eating normally again.

But you are likely to regain the weight back very fast too. This is simply not a good diet for lasting weight loss.

If you're serious about losing weight and keeping it off, then there are many weight loss methods that are much better than the military diet.

WHY DO PEOPLE GAIN WEIGHT AS WE AGE?

WHY DO PEOPLE GAIN WEIGHT AS WE AGE?

Studies found that certain modifiable lifestyle factors, such as poor diet and lack of exercise, contribute to or can exacerbate age-related weight gain.

Muscle
It is certain that nearly all adults lose muscle mass as they age. Muscle tissue requires more energy or calories to maintain than does fat, due to a higher requirement for blood and oxygen. Thus, the more muscle mass you have, the higher your metabolism will be, even at rest. According to a 2007 article published in "Clinical Nutrition," the average person loses muscle mass at a rate of 1 to 2 percent each year after age 50. The reduction in muscle tissue in your body lowers your metabolism, so even if you are eating the same amount as when you were younger, you will begin to deposit excess calories your body does not need as fat tissue.

Activity
Muscle mass aside, another component of your metabolic rate -- or the rate at which you burn calories -- is your physical activity level. One of the burdens of adulthood is the introduction of the desk job and lack of free time. Most young people have more time to engage in recreational activities and tend to be more active. Once you begin spending eight hours a day in an office chair and come home too tired to do anything but stare at the television, your metabolism begins to slow down since you are not challenging your body physically. This exacerbates muscle loss and again, even though you may not be eating more, the lower energy requirements of being sedentary cause your body to deposit excess calories as fat tissue.

Stress
With adulthood comes more responsibilities and worries, which often results in the development of stress. Although the relationship between stress and being overweight is still debated, recent studies suggest that stress influences the release of certain hormones that may change your metabolism. According to a 2000 study published in "Psychosomatic Medicine," the hormone cortisol is typically released during times of stress, which can cause your body to store more fat tissue primarily around your midsection. Abdominal fat is undesirable not only for aesthetic reasons, but also because it is associated with an increased risk of chronic disease. It is theorized that the cortisol stress-response relates to evolutionary survival mechanisms, since hundreds of years ago, times of stress typically occurred when food was scarce.

Diet
When you are young, your parents typically buy and prepare your food for you, greatly influencing your food choices. As you mature, you have to make your own dietary choices. When you are crunched for time, this might mean heading to the nearest vending machine or fast food joint, which typically does not result in low-calorie, nutrient-dense food choices. In addition, the stress that often accompanies adulthood can for some people result in compulsive eating habits. Excess calories from over-eating then become deposited as fat stores.

The Good News
Although it might seem that evolution, genetics and society are all stacked against you, recent studies suggest there is hope for the battle against age-related weight gain. According to a 2003 viewpoint article by the Center for Human Nutrition, if you decrease your net calories by 100 per day, you may be able to stave off weight gain as you age. This may sound like a lot, especially since that is the number to maintain your weight -- not to lose weight as so many people in America are attempting to do. However, this could mean eating one less slice of bread, consuming one cookie instead of two, or taking an extra 10-minute brisk walk each day. If you combine eating a little less with a little more physical activity, you may be able to shave off 200 or even 300 calories per day -- that's 1,400 to 2,100 calories per week. In addition, engaging in strength training -- Will help you to maintain or even increase your muscle mass, thus increasing your resting metabolism.

10 exercises to do at home no weights just a workout band and a chair

10 exercises to do at home no weights just a workout band
and a chair (Please make sure you are cleared by a physician before starting any exercise program if you have any health issues) Do each exercise 12 reps and two or three sets
Enjoy!!
Warm-up - march in place for 10 minutes, bring knees up as high as you can.

1. Pushups
2. Squats - stand with feet a little wider than shoulder width apart sit back and tap your butt on the chair, do not sit down (Make sure your knees do not go over your toes when you are squating) return to starting position.
3. 2 Arm Row with a band - wrap band around the back of the chair grab the left handle with left hand and right handle with right hand, pull band to waste.
4. Alternating Lunges - Stand tall, with your toes facing forward and your feet spaced approximately one foot apart.
Carefully step your right foot back approximately three feet behind. Look down at your left leg. Ideally, your knee should be bent at a right angle with your thigh parallel to the ground. As you exhale, push off the ground with your right foot, coming back to the starting position. Repeat on the other side.
5. Chest Press seated on chair - wrap band around back of chair chair grip the end of the band with both hands and push forward, return to starting position.
6. Seated Leg extension - sit in char and lift leg up off the chair one at a time
7. Bicep Curls with a band - stand on the middle of the band grasp the ends of the band and curl up. Make sure you keep your elbows against your sides with moving them.
8. Hip Thrust - Lie on the your back on the ground. Bend your knees with feet flat on the floor, lift you butt off the ground hold for 2 seconds and return to starting position.
9. Dips - Stand in front of a chair. Sit down on the edge of the seat and place your hands behind your hips.Your hands should be on the edge of the seat and shoulder width apart.
Lift your buns off of the seat and walk your feet forward. Slowly lower your body downward.Be careful that your elbows don’t bend to an angle smaller than 90 degrees. Extend your arms, raising your body upward and supporting your weight with your arms. Repeat
10. Calf Raises - Begin by standing in front of a step, feet shoulder width apart, facing forward. Step up onto the step with both feet, holding on a rail, and letting heels hang off the edge. Toes should be on step. Rise up onto your toes as high as possible in one smooth motion. Hold for a couple seconds. Slowly lower heels as far as possible, below the step level. Return to starting position.