Despite the way it feels, losing weight isn’t a mysterious process. It’s a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results — diets, hcg drops or those fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.

Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM’s weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you’re a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don’t forget things like walking; taking the stairs and household chores can burn more calories as well. (more…)

By Penny Rosalie

You want to set a positive healthy example for your children. As parents we want to protect our children from harm and there is no difference with wanting to protect them from being overweight. It is important to teach them how to eat well and live life healthy and happy.

It is very upsetting when you see your child getting bigger by the week and out of control with eating. If obesity or weight problems run in the family you will need to learn how to break this cycle.

Who said it had to be meat and 3 veg?

Kids need to eat and there should be no strict format to it. Who cares if their dinner plate has roast meat, tomato, cheese and strawberries on it. This is great food for children and if that’s what they like it’s no sense giving them peas, carrots and broccoli if they detest them because they are not going to eat them and then that leads to tension at the dinner table. You also have a child leaving the table hungry. If they are hungry when they leave the table they are more liable to eat the wrong foods after dinner, eating snack foods like biscuits or chips.

So how can you make your kids want to be more active and how can you help them do this?

Easy! Choose an activity that’s fun and interactive. Walking to the park and playing there on the swings or activity bars, even playing ball at the park is usually something kids love to do. (more…)