Wedding Diet Site | Nutrition & Exercise Tips For Brides

Wedding Diet | How to Lose Weight Effectively and Safely

2009-09-28T10:06:00.013-04:00

We read with great sadness a recent news report about a bride-to-be in the UK who passed away after embarking on a wedding diet. Samantha Clowe began a crash diet, limiting her calorie intake to only 500 calories per day, soon after her engagement. She managed to lose a sixth of her weight (when she started the crash diet, she had weighed 238 pounds).

She was found passed out by her fiance in her home. Attempts to revive her were unsuccessful. She was only 34 when she died.

Read an excerpt of the news article here:

She had consulted her GP before starting the 500 calorie LighterLife diet, which involves eating "food packs" including soups, shakes and cereal bars. A woman her age needs 1,900 to 2,000 calories a day. Samantha's mum Barbara told the inquest in a statement: "She said she wanted respect at work and didn't want to be a fat bride.

"She was happy to go on the diet and I think wanted to surprise me by showing how much weight she'd lost."

Home Office pathologist Dr Alfredo Walker said a post-mortem examination failed to establish a cause of death. He added: "But it may be related to her low calorie diet and weight loss."

West Yorkshire Coroner David Hinchliff said it was "highly likely" the 5ft 9in Leeds University graduate died from cardiac arrhythmia, when the heart suddenly stops beating.

Brides do want to look great for their wedding day, and that is NOT an unreasonable expectation. But do not set too lofty weight loss goals for yourself, be realistic and smart about any weight loss diet plan that you embark on.

It is very sad that Samantha Clowe passed away. But please, do not let her death be in vain. Please learn from such mistakes. Research your weight loss goals and consult your doctor before you begin a diet plan.

A woman needs between 1,900 to 2,000 calories a day in her thirties. More calories would be needed if she is very active.

Here are some tips on effective and safe weight loss ideas:

Best Tips For Fast & Safe Weight Loss
By Alan Chai

Once you put on extra pounds, it seems very difficult to shed them off. There are many dieticians, therapists, supplements to help you shed those extra pounds, which promise you a fast safe weight loss but you need to see if those are healthy for you and guarantee a permanent weight loss.

So to ensure you're on the safe path, follow the following tips and stay healthy and fit.

• To start anything you need a strong will power and passion for it. You need to make up your mind and start off right away in order to lose weight.

• Stop being lazy and relying on the technology available. Walk instead of driving, play with your dog or kids instead of watching TV and in malls try using the stairs instead of escalators.
Start with light home exercises. Mow your lawn, do gardening yourself, dance to your favorite music and walk or cycle to your destination.

• For a fast safe weight loss, you need to see what you're eating. Before you buy anything at a store, read its ingredients and look for the amount of fats and calories you're taking in.

• Eat healthy, so add lots of fruits and vegetables in your diet plan. Avoid sugary foods and drinks and say no to soda.

• Drink lots of water and foods containing fibers as they help you feel as if your stomach is full and hence you eat less without starving.

• Do not skip meals, as this will only make you hungrier.. Take small meals, and don't full yourself each time.

• Keep a regular check of your weight and waist. See how you progress after you follow diet plans and exercise routines. Look for improvement and if you don't see that in the start then don't rush into starvation and heavy exercises. Wait and be consistent in your routine.

Weight loss isn't done overnight, give your body ample time for reshaping. Fast weight loss can be unhealthy but if you follow your plan regularly, it sure will result in a safer permanent weight loss.

Yes it is now possible for a Fast Safe Weight Loss. Log on to http://www.fastweightlossplantips.com to learn more today.

Article Source: http://EzineArticles.com/?expert=Alan_Chai

He Doesn't Have to Carry You Over the Threshold
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Wedding Weight Loss Tips | Sugars in Our Diet

2009-08-25T08:37:00.004-04:00

Wedding Weight Loss Tips | Reducing Sugar Intake

2009-08-23T09:37:00.003-04:00

Count Your Blessings and Calories

2008-12-20T03:14:00.003-05:00

You have worked hard throughout the year in sticking to your wedding diet plan. However, the festive season can threaten your progress if you do not maintain the discipline you have had. One month of overeating at Christmas parties, or New Year's parties can lead to weight gain.

Therefore it is important to know what it is you are putting into your mouth! The following provides the calorie information of popular festive goodies you would find at parties. This will help you ascertain how much of what you should be eating.

Note:
Kilocalories (kcal) are a measure of energy. A kilocalorie is commonly known as a calorie.

An average man below the age of 60 with a job of moderate activity needs between 2900kcal and 2950kcal a day while a women need 2100kcal to 2150kcal.

Turkey
2 slices breast meat with no skin, 60g
76kcal, 2.9g fat

Egg-nog
240ml cup
343kcal, 19g fat

Gingerbread Man Cookie
Small, 43g
153kcal, 7g fat

Christmas Pudding
1 slice with sauce
100g
352kcal, 9g fat

Ham
2 slices, 60g
98kcal, 5g fat

Christmas Stollen
1 slice, 80g
329kcal, 16g

Nuts
Assorted: Walnuts, Hazelnuts, Brazil nuts, 200g
548kcal, 53g fat

Christmas sugar cookies
3 cookies, 112g
535kcal, 23.63g

Champagne
1 glass, 120ml
91kcal

Yule Log
1 slice, 150g
540kcal, 37.5g fat

Fruitcake1 slice, 50g
190kcal, 7g fat

Mince Pie
1 slice, 150g
434kcal, 16g fat

Cupcake with icing
1 cupcake, 68g
207kcal, 2.5g fat

Chocolates
4 pieces, 40g
214kcal, 12g fat

Happy Food For a Lousy Mood

2008-11-14T07:50:00.009-05:00

Certain Kinds of Food Do Make You Feel and Sleep Better

Planning a wedding is no easy task. It is easy to be overwhelmed with the many minute details that go into wedding planning, much less stay on course with your bridal fitness routine. And ensure that you get enough rest, sleep and eat the right kinds of food so that you are on the path to looking the radiant and beautiful bride that you want to be! What worse kind of stress can a woman put herself through. That's enough to get one down.

With that in mind, we thought to devote today's article to tips on how to eat your way out of unhappiness. Eating the right kinds of food can make you feel better. How about that?

Nutritionists say that consuming certain kinds of food can indeed bring on a good cheer. What we eat can affect our sense of well-being and even how well we sleep. For instance, a little protein can raise the tryptophan levels in the body. Tryptophan helps the body produce serotonin, the "mood-lifting" brain chemicals that makes a person feel good.

Other sources of tryptophan include almonds, sesame seeds and peanuts.

But you won't be able to lift your spirits by simply tucking into a slab of steak or popping a fistful of nuts. You have to take some complex carbs too.

Complex carbs - found in whole grains, potatoes, pumpkin and yam - allow the body to uptake and metabolise tryptophan into serotonin more efficiently.

Besides making you feel good, serotonin also helps you sleep better at night - which, in turn, affects your overall well-being.

Chronic deprivation of sleep may lead to an increased risk of depression in the long run. Serotonin is used to make melatonin, a natural hormone produced in the body which acts as a natural sleep aid.

Small amounts of melatonin can also be found in certain food such as bananas, oats, corn, brown rice and tomatoes.

But can what we eat really help us sleep better?

Certain food like cottage cheese, turkey and milk, which contain tryptophan can help to form sleep-promoting serotonin. Drinking warm milk, or taking a warm bath before bedtime, might also help.

The warm milk causes your body temperature to rise. When the body temperature cools, there is a sleep-inducing effect.

Also, going to bed overly hungry, eating too close to bedtime (less than two hours before you sleep) and eating food cintaining cafeeine and alcohol will also disrupt sleep.

Just as certain food may put you in a good mood, a bad diet is likely to worsen your mood if you're susceptible to mood swings. Indulging in food that might makes you happy, such as sweet snacks and fried chicken, may end up causing you to feel worse. You may end up feeling bloated and unhealthy after eating all that greasy stuff.

This happens because simple carbs found in cakes, biscuits and white rice can cause your blood sugar levels to fluctuate. It is rather like a roller-coaster - you perk up for a short while, and then your mood dives again.

It is natural to feel sad sometimes, but if there is no apparent cause for that feeling (after all you have a wedding to look forward to), then you should take a closer look at your diet.

A bad diet - too much carbs, processed fats or mineral deficiency can cause brain-chemistry imbalance.

Key Points:

1) Take some protein. Sources of protein include lean meat, seafood, eggs and tofu. This increases tryptophan levels in your body, which is used to produce serotonin, a mood-lifting brain chemical.

2) Include some complex carbs too. Good sources of complex carbs include wholegrains, potatoes, sweet potatoes and yam. This allows the body to uptake tryptophan more efficiently.

Wedding Weight Loss | Are All Fats Bad For You?

2008-10-26T08:57:00.008-04:00

Some Beneficial Fats Are Good For You

The general myth is that fats are not good for you, however some beneficial fats are essential in our diet.

Beneficial fats include monosaturated and polysaturated fats, found in nuts and seeds, olives and olive oil, avocados, canola and canola oils. They also include omega-3 fatty acids found in linseeds, soybeans, dark green vegetables and oily fish.

Monosaturated fats are good fats that help to lower LDL (bad) cholestrol and boost HDL (good) cholesterol. Polyunsaturated fats help reduce the cholesterol levels in your blood and lower your risk of heart disease.

The two types of fats that you should avoid are saturated fats and trans fats. Saturated fats tend to raise blood cholesterol levels that may cause heart disease. Saturated fat is found mainly in animal products and high fat dairy products such as butter. Coconut milk and cream are also high in saturated fat.

Another type of fat to steer clear of is trans fat which is produced when vegetable oils are hydrogenated or hardened for use in commercial deep-frying and in processed products (e.g. factory-made cakes, pastries and potato chips). Trans fat, like saturated fat, tends to raise blood cholesterol levels. If your diet is high in saturated and trans fat, and low in unsaturated fat, it increases your risk of getting heart disease and stroke.

Weight loss tip based on the above is to read your food labels and stay clear of trans fat. You do not need trans fat in your diet! Instead, pick foods that are high in good fats.

Wedding Weight Loss | What Would be the Perfect Dieter's Snack?

2008-10-22T08:37:00.004-04:00

The Right Combination Diet - The Right Snack

No, it is not cake. Nor is it chocolate, or chips But no need to worry. The perfect snack can be just as delicious, and yet more nutritious!

When you are feeling the urge to snack, instead of reaching out for a high calorie food that is loaded wit sugar, salt or fat, why not consider healthier yet delicious alternatives such as low fat yogurt?

Yogurt is a result of fermented milk with friendly bacteria. The probiotics in yogurt help maintain a desirable balance of beneficial bacteria (prebiotics) in the digestive system. They also help to maintain a healthy digestive system.

For example, low fat yogurt can come with fruit chunks such as strawberries, pomelo, apple, banana, pear or aloe vera, just to name a few.

You can also add granola, or multigrain crackers to your yogurt for a change in taste.

Whether you are a first-time or regular yogurt eater, you will quickly discover the refreshing taste in yogurt, which is a satisfying snack that is not too sweet, has no sour taste or aftertaste.

Therefore, yogurt is the perfect snack to indulge in, with no guilt because low fat yougurt is usually 99.9% fat-free with no trans fat and cholestrol.

Wedding Weight Loss | The Right Combination Diet

2008-10-18T07:26:00.007-04:00

Eat Right To Lose Weight

Bride-to-bes are highly motivated to lose weight because they have a deadline to adhere to - their wedding date. But the pressure to lose weight quick can make you choose the wrong type of diet and exercise program that might lose you weight, but not good for the long run.

Crash diets or fad diets that you cannot possibly sustain for the long-term will only ensure that you regain all the weight you lost, once you get off the diet, or even worse, put on more weight.

Research has shown that weight gain has to do with the generation of new fat cells. We are all born with a certain amount of fat cells. But when there is excess fat in our system, new fat cells are formed. Once those fat cells are formed, you cannot simply make those extra fat cells disappear. That's when we become overweight.

To lose weight, you would have to reduce the fat content in the cells. But you never can be rid of those fat cells you had attained - they'll always be there.

What's the lesson in this? Be very careful in selecting a diet plan. Do not be compelled to pick a popular fad diet just because you think you will lose a lot of weight in time for your wedding. Fad diets are not rarely sustainable because they usually advocate unhealthy eating to promote weight loss. So the potential for regaining weight, and putting on more weight is high.

What can you do then?

Start with a proper diet plan that you can upkeep for the rest of your life! Yes, I am serious. If you are on a tight deadline, you may not lose all of the weight you would like in time for your wedding, but you can be assured of losing weight consistently even after your wedding, until you reach your ideal weight.

Start with Having the Most Important Meal of the Day - Breakfast

Breakfast literally means breaking your overnight fast. Remember that it could be at least 10 hours since your last meanl, so it is important to re-fuel your body ready for another day.

Enjoying breakfast can help lift your mood and has been shown to help with improving concentration levels, behavior and learning abilities.

It is important to make the most of your breakfast meal by including highly nutritious foods such as wholegrain cereals, fruits, low fat dairy or fortified soy products and nuts and seeds. Avoid foods high in fat, sugar and salt, in preference for more nutritious foods. People who skip breakfast also generally find it difficult to achieve their daily nutrient requirements, so it's best to start packing in those nutrients early.

So start your right combination diet by eating your breakfast brides-to-be!

Fab Abs Go Beyond Stomach Crunches

2008-10-12T12:05:00.003-04:00

Flatter Abs Will Make You Look Great in Your Wedding Dress

The secret to flatter abs incorporates a healthy diet to reduce fat intake, cardio to get lean and let those abs show, and functional exercises that consistently engage the core muscles, which also involve the back.

Those key muscles groups include the rectus abdominis (the ones along the front that comprise the six-pack abs); the internal and external obliques that flank the rectus abdominis and help the trunk rotate; and the deep muscle layer called the transverse abdominis that lends stability to the pelvis.

We have a layer of fat between the skin and the muscle, and it does not matter how many crunches you do, if you do not cut down that layer of fat, you will never see your abs.

You have to do exercises that are high in caloric expenditure - compund joint movements like squats, lunges, lower body exercises that recruit a lot of muscle fibres because they are incorporating more than one muscle group. The overall result is that you burn more calories.

There is no such thing as spot reduction. You are not going to lose fat in your mid-section if all you are doing is crunches. Crunches burn very few calories compared with other things you can do.

People who are not overweight (but still have that layer of fat) can bump up the intensity of their work outs.

Many people shy away from resistance training and focus on cardio. But resistance training increases lean muscle mass, and you burn more calories to maintain that lean muscle mass, so your body's daily caloric expenditure increases.

One great exercise is a simple bicyle crunch - alternate bringing your elbow to opposite knee. That rotation is good for your abs and obliques.

Wedding Weight Loss Tips | Safely Lose One to Two Pounds a Week

2008-10-05T03:37:00.008-04:00

Quick Weight Loss Tips for Brides-to-Be

So you are getting married, and you think you could stand to lose just a few pounds so that you would fit better into your wedding dress. But your wedding day is fast approaching and you are worried. No need to panic though! There is a way for you to lose that few remaining pounds fast. Yes, that's true, you read it right. But you must be determined to work hard and be motivated to stick the course till your wedding day.

You have to just follow the three following steps to watch the weight fall off your body:

1) Write a diet plan and stick to it

Most women make the mistake of eating fewer than 1000 calories, thinking that less calorie intake will help them lose weight. But all it does is lower the body's metabolism, which has the counter-effect of making you gain weight. And then they
it becomes impossible to stay on your diet. Instead, write a diet plan that includes 1200 to 1300 calories per day and eat 5 to 6 small meals each day. Always plan your meals each day so you know what you will be ingesting throughout the day. This will help you avoid taking foods that are not on your plan.

2) Types of Food to Include in Your Diet Plan

Your diet should include veggies, lean meats and the least amount of sugar to get the best results. No white bread, white rice, and starchy carbohydrates such as potatoes. Instead, pick brown rice (jasmine brown rice has a nutty flavor) and add loads of green vegetables (as well as other colored veges). Lean meat and salmon fish are also good items for protein (which are important for building muscles). For snacks, have a handful of beneficial and healthy nuts such as walnuts and almonds. Or snack on multi-grain crackers. If possible, stay away from processed foods, and go organic and natural.

3) Get Aerobic Exercise

Include daily aerobic exercise such as fast pace walking or stationary biking for 30 minutes, 4 to 5 times per week. Short bursts of high-intensity exercise do not help you lose weight. You need to do sustained exercise at low-intensity. Walking around your block will help you lose weight fast. It will also tone your legs and butt, as well as build muscle.

If you can make these three steps as part of your daily life-style, you will be able to lose 1 or 2 pounds each week safely and comfortably.

Wedding Weight Loss Tips | Increase Your Metabolism

2008-10-05T02:36:00.007-04:00

You are a bride-to-be, and you have just committed yourself to losing some weight for your wedding day. Most brides-to-be are fully motivated to lose weight (more than any others) because they want to look great on their wedding day. Well, who wouldn't? A wedding day is supposed to happen only once in your life (cross your fingers for that, given the dire divorce statistics in the US today!).

So here are some more tips to help you on your wedding weight loss goals by increasing your metabolism rate.

What exactly is metabolism and why is it important for weight loss? Well, metabolism is the process by which the body burns calories. When a person experiences a high rate of metabolism, they are more likely to lose weight. If a person experiences a slow metabolism rate, it is more likely that the individual will gain weight over time.

One thing to note is that we all need energy to maintain our bodies. And we get that energy through calories. This particular energy is an important method of maintaining the body. Metabolism is the process in which this energy is burned. Every minute of every single day, the body is working to ensure that calories are burning in order to fuel your body. Your body requires a basic level of energy in order to operate efficiently, keep you alert and energized throughout the day, and process important minerals and key nutrients to ensure your overall health.

People who have a high level of muscle mass in the body generally have a high metabolism rate. And people who have a high level of fat in the body have a low metabolism rate. Fat tissue and cells do not require much energy to remain consistent while muscle requires a lot of energy in order to remain strong and healthy.

Our bodies will generally lose muscle mass as we age, and if we do not take steps to change it, we will have lower metabolism making it easier for us to gain weight!

Here's what you can do about it:

1) Always eat breakfast in the morning. It jumpstarts your body's ability to start making fuel for the rest of the day. People who skip breakfasts have a lower metabolic rate, and heavier than those who do not.

2) Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart.

3) Take foods that and beverages that are high in carbohydrates, minerals, vitamins, and other key nutrients because these are an essential part to developing a natural increase in metabolism. Include more energy foods such as whole grains, beans, vegetables and fruits.

4) Be careful of any diet that requires you to starve yourself for many hours when trying to lose weight. This will slow down your metabolism in a hurry. Avoid 5 to 6 hour gaps between meals without eating.

5) Plan your meals and eat smaller meals at regular intervals. 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.

6) Do not eat heavily in the night (at dinner for instance). If you adhere to step 5, you will not have a reason to binge during the last meal of the day.

7) Short bursts of an exercise routine (like running at full speed on the treadmill for 15 mins) does not help with increasing your metabolism. So be sure to incorporate a walking routine to your exercise regime 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) Add the types of exercise to your regimen that focus on developing the muscles in the body and increasing the oxygen levels to the blood.

9) Use the stairs instead of the elevator whenever possible. Walk to the post office instead of getting into the car. Take your dog on a daily walk. Do more activities around the house to burn energy - cleaning is an exercise!

Marital Weight Gain | Keep the Pounds Off

2008-09-18T10:02:00.004-04:00

How to Keep The Pounds Off After Your Wedding

1) Plan a regular exercise routine before or after work with your spouse instead of slouching on the sofa to watch television.

2) Make it a priority to wake up early to enjoy a substantial breakfast to avoid snacking in between meals.

3) For a few days each week, plan and cook wholesome meals together.

4) Don't stock up on high-calorie snacks at home.

5) Wash dishes together, or go for a walk after meals. Doing activities together can also help strengthen your relationship.

Does Your Wedding Ring Make You Fat??

2008-09-18T09:10:00.010-04:00

Married Couple Put on Weight Soon After The Wedding!

Did you know that being married can actually make you fat? Well, researchers have found out that married people tend to put on weight soon after their weddings. According to a study dated late last year, The US Obesity Society, found that married people and singles in their late teens and early 20s gain a significant amount of weight - an average of 6.8 kg to 13.6 kg - over five years.

However, newly married men and women in that age group pack on 2.7 kg to 4 kg more than their peers who are single and dating, with women gaining as much as 11kg and men gaining 13.6 kg in a five year period.

For instance, take married couple John and Sarah. Sarah weighed 75 kg before they married two years ago, but has since gained seven extra kilos. Her husband has put on 5 kg since his wedding - he weights 75 kg now.

John said that after his marriage, the newly weds tended to go out to eat together often. And when they stayed at home, they'd order delivery. He thinks that their lifestyle change of living together contributed to their weight gain.

Indeed, one of the major factors in weight gain after marriage, is the couple's ability to adjust to their new lifestyle. Also, those who are married may feel that staying slim is no longer as important as when they were single. After all, they are already married and do not have to look great all the time to attract the opposite sex.

Singles may be more motivated to watch their weight, if they are looking to impress or please the one they hope to marry.

Big mistake!!! Married couples can gradually lose attraction for each other, even if they do love each other, if they do not take the trouble to maintain themselves in good shape. The lack of desire to look good can be indicative of a lack of interest in the marital relationship; an attitude of taking each other for granted.

Another factor for marital weight gain could be a more sedantary lifestyle. With new responsibilities of setting up a new home and family, there may be less time for exercise or it may be neglected entirely. Women also tend to gain weight significantly after several pregnancies.

But since weight gain is not something that happens out of the blue, you can take steps to prevent it from happening. Remember that if you eat more calories than you need, or can burn, then you will put on weight.

Married people need not put on weight if they continue to watch themselves and are careful to exercise regularly and to eat healthfully.

Click here to read how you can keep those marital pounds off.

Buff Bridal Tips | Weight Loss Plateau

2008-09-17T12:48:00.006-04:00

Wedding Weight Loss Tips | Combat Weight Loss Plateau

What is weight loss plateau?

A weight loss plateau is when there the difference between the energy intake and the energy expenditure eventually starts to balance out. The body has to restore energy balance in order to survive. If we all just continued to lose weight, then we would not be able to continue to survive as we would not have the energy to do much of anything!

Our body needs these natural physiological mechanisms to help maintain energy balance relatively quickly. That's why at a certain point in your diet and exercise regime, you will notice that you have stopped losing weight.

How A Weight Loss Plateau is Reached

In order to lose weight, you will need to create a negative energy balance (that is a calorie deficit). Simply put, you need to cut the number of calories from your intake. So if you begin a new diet by cutting your calorie intake by about 500 cal per day you will lose weight over the course of a week or two.

During a calorie deficit our body still requires the same amount of energy thus, it starts using up the protein energy stores to make up for this 500 calorie deficit. However, as our body inevitably uses up extra proteins for energy AND to maintain normal protein synthesis, we end up with a net loss of total protein. This results in a gradual loss of lean muscle, and this is the start of a lowered metabolism.

In fact, protein (muscle) loss may go unnoticed when looking in the mirror because the body will take it from other, less priority areas and not just from our skeletal muscles. The stomach is a classic area where protein is broken down for use, as there's less need for a large stomach capacity because we have lowered our food intake. So it seems you have a slimmer abdomen area.

That sounds good, doesn't it? But not really. Read on what a decreased metabolic rate does to you.

A Decreased Metabolic Rate

The initial weight loss slows down as the body progressively loses further lean mass, this continues until the point where a calorie deficit is so minute that it no longer has any effect on fat loss. Our metabolism has decreased and we have reached that dreaded weight loss plateau. What it means is our body has gradually adapted to match our new energy intake, and we now require less energy to maintain the new weight. And we cannot seem to lose any more weight.

Second Effect of Weight Loss Plateau: We Burn Less Calories

As the body becomes lighter, less calories are burned during exercise so the overall energy expenditure also reduces.

The reduction in lean mass and the lowered energy expenditure both help restore energy balance from any initial reduction in calorie intake, and can even slow progress from the extra exercise sessions often undertaken when attempting to lose weight.

The bottom line is the initial 500 calories per day reduction, no longer continues to be effective for losing further weight because the body no longer recognizes that there is a calorie deficit. There will always be an adaptation to match any lowered calorie intake simply because the body needs to conserve energy for survival.

So What Can You Do About Weight Loss Plateau?

The facts above means it is vital that dieters begin by reducing calorie intake slowly. This will help limit the loss of muscles and helps keep metabolism high during dieting. Also, any exercise done within the first 10 - 15 minutes needs to be light and for longer durations to enable the energy system to adapt to the change by "switching its gear" into fat burning mode!

If calories are cut too much too soon the body is forced to burn more and more protein especially when glycogen (carbohydrate) stores run low. This seriously lowers the metabolism and dieters hit a period where they just cannot lose any more weight "the weight loss plateau", then when they give up and go back to the old eating habits the body shoots back into a positive energy balance, which causes many dieters to regain more weight!

Dieters can also break away from a diet, maybe for a week, in order to re-stimulate the metabolism by providing essential proteins and energy to build back. Once hormonal influences are stabilized, a calorie deficit can be reintroduced in order to shock the body into fat burning mode.

It will obviously mean no fat loss during the "break" period, but doing so can help increase fat loss when you go back to the calorie deficit diet plan.

Seven Ways to Trim Your Waistline in Time for Your Wedding

2008-09-12T08:41:00.003-04:00

Are you a bride-to-be in your late twenties or early thirties? If you are, you may have noticed that your slim waistline is getting a tad bit bigger. That is normal, it's just your hormones and metabolism rate slowing down. As women age, they will start to get a bit bigger. But this can be avoided with proper nutrition and exercise.

So you are planning for your wedding, and you know you want to look your best. If you are an older bride-to-be, then please pay attention to the following seven tips that will help you trim your waistline in no time at all, and keep it slim for a very long time!

1)You think you feel hungry, and you reach for a bag of potato chips, or your favorite snack. But don't do that! You may be confusing thirst for hunger. So when you feel that pang, drink a glass of water first. And if you are still hungry after, then reach for a handful of nuts (like walnuts, or almonds) that will fill you up, and provide you with nutritional value. This is unlike a bag of chips that only fill you up with calories and has no additional nutritional value.

2)It is preferable that you do not eat again after your dinner. In fact, it is said that you should not eat at least two-three hours before your bedtime. But if you are a late sleeper, and remain awake many hours after dinner, then you can treat yourself to a healthy snack. Choose snacks such as low-fat yogurt or multigrain snacks.

3)It is said that French women stay slim because they don't restrict what they eat, that is, they eat everything, including rich desserts, but they do reduce their portion size. So instead of cutting out your favorite food, eat smaller portions of it. A small bar of chocolate instead of the whole, or one gourmet cookie instead of the whole bag.

4)We have been drilled into thinking that 3 square meals a day is the healthy option. But research have shown that people who eat four to five meals or snacks a day are better able to control their appetite and weight. It is recommended to divide your daily calorie intake into smaller meals or snacks and enjoy most of them earlier in the day. Dinner should be the last time you eat.

5)Incorporate healthy proteins like lean meat, yogurt, cheese, nuts or beans into your meals and snacks because they keep you feeling full longer than carbs and fat.

6)Add spices or herbs so that your food will be loaded with flavor. Such foods will stimulate your taste buds and be more satisfying so that you won't have to eat as much to feel satiated.

7)This tip is by far the best, so even if you cannot do all the other 6 tips. At least work on this last one! Reduce your portion of pasta, bread or rice and replace it with more servings of vegetables. If you do this, you will consume 100-200 less calories.

Refresh Yourself With a Ginger Tea Drink

2008-09-03T08:04:00.005-04:00

You must be wondering what ginger tea has to do in a blog about diet, nurition and exercise tips for brides-to-be. Well, a whole lot really, and I will tell you why.

Recently, I went to a spa that specializes in Eastern remedies for skin rejuvenation. A lot of what they did was particularly refreshing, but that was only external remedies. At the end of the treatments, I was given a warm tea drink. I was already feeling very relaxed and rested, but drinking the tea made me feel cool, calm and energized.

I asked the attendant what the drink was - she told me it was the ginger tea. I had always thought that ginger tea would taste somewhat like the pungent way it smelled. But no! It tasted really good. I obtained the recipe for the ginger tea drink, which is at the end of the article.

It turns out that the ginger tea drink has nutritional value that aids in its ability to stimulate the circulatory system. The ginger tea drink also helps in bringing an increased flow of blood to the surface of the skin, which helps us attain a healthy and radiant glow on our faces. It also has many other health benefits from warding off colds to energizing your body.

How cool is that? A drink that not only makes you feel good, but that is actually also good for your health!

So instead of those high-priced energy drinks, I have switched to drinking ginger tea after my workouts. It has certainly made a difference since the ginger tea drink also boosts the energy levels, and this rise in energy levels has kept me motivated on maintaining my workout routine. I do not feel so fatigued by the end of the day that I would intentionally skip my trip to the gym.

I do not know if there is any research studies that have proven this or not, but I feel that my drinking ginger tea after my workouts have helped me lose weight and maintain it too.

Ginger Tea Drink Recipe

Ginger Root, sliced thinly
Honey to taste
Lemon to Taste

Place ginger slices into a pot with water, and bring to boil. Make sure that you brew it long enough for the ginger essence to seep into the water. Drain the ginger slices and pour the drink into a cup. Mix in some honey to taste. If you like a zesty taste, add lemon drops into the drink.

I prefer my drink without lemon, but it is up to individual tastes.

Enjoy :)

Note: You can brew the drink in advance, and place it in the refrigerator. That way instead of a hot ginger tea drink, you have an iced one!

Bridal Exercise Tips | Firm That Butt

2008-09-01T03:54:00.004-04:00

How to Firm Your Butt Before Your Wedding Day

Everyone wants to have a nice butt - it makes our clothes fit and look better. If you are bride-to-be, you have all the more reason to want a perfect butt. But how do you achieve it?

Well, part of it boils down to genetics. Our genes determine some things about our butts - whether it is big, small, low, high, flat, or rounded. But lack of exercise will make it look bad whatever shape it is because it is the defintion of the muscles in the butt that make all the difference.

Here are some easy tips that will help you get started on firming your butt soon!

Increase the Incline on the Treadmill

Walking is definitely one of the best cardiovascular exercises you can do. However, we tend to get lazy working out at the gym on the treadmill. In order to pump up their workout routine, people increase the speed on the treadmill - they switch from walking to running for shorter durations. Well, instead of doing that, you can tay walking on an incline. Mix it up every few minutes, increasing the incline from the lowest to the highest. Walking on an incline gives the muscles in your butt a good workout. It makes it look firmer over time. Another option is to use the elliptical machine, and set the option to target only the muscles in your butt, and increase the incline on that. The key is to vary between machines by using the incline option more than the speed incline.

Walk, walk and walk.

Now that gas prices have almost doubled since last year, you may want to leave your car at home on short errands to the convenience store or the grocery store. Try doing this especially during the weekends, when you are less stressed for time. You can make the walk to the store and back a time for a short workout. Research have shown that walking burns calories at an amazing rate. Anther option is to use your bicyle! It's big in Europe, you might as well give it a try.

Take the Stairs

Simply put, take the stairs over the elevator whenever you can! I walk up and down to my apartment six flights of stairs everyday. If you are just starting, do it a couple days a week until you build up your stamina to do it everyday. Once you have built your stamina, try to skip every other step. Footing the higher step will put your leg at, or near, a 90 degree angle, forcing you to push off of your front heel onto the next step. This movement targets the muscles in the butt, and ends up toning the muscles in your legs as well.

Bridal Exercise Tips | Look Great in Off Shoulder Wedding Gown

2008-09-01T03:26:00.004-04:00

How to Look Great in an Off-Shoulder Wedding Gown

The popular trend in wedding gown designs these days are fitted, form fitting dresses. Most of these dresses are also off-shoulder designs. To look good in them, one has to have toned arms, defined shoulders and obliques.

Here is one exercise that will help you define your arms, shoulders and obliques.

WOOD CHOP

The Start:
Begin by standing with your feet shoulder-width apart. Next, hold a light dumbbell with both hands, holding it outside and above your right shoulder. Flex your knees slightly and pull in your abs.

The Movement:
As you keep your elbows bent slightly, you pull the dumbbell diagonally across your body until it is beside your left hip. Reverse direction, return to the start.

Repeat for 10 reps, and then switch sides. Do 3 sets of 10 reps.

Buff Bridal Tips | How to Enhance Your Exercise Routine

2008-08-30T10:34:00.004-04:00

You have been working out consistently, and you have lost some of the unwanted excess weight. And you keep on with your exercise routine expecting to continue losing the weight. But it doesn't! You suddnely stop seeing any results, and yet you are doing the exact same exercise as before. So are you not seeing the results?

How do you stimulate change when your body stop responding? Well, as human beings, we are all creatures of habit. We have the tendency to do the same exercises repeatedly, in the hopes that we will see some results. But this does not work because the body becomes accustomed to the same type of work-out stress and becomes 'energetically efficient'. This means that when you do the same exercise over a period of time, the body becomes so efficient at performing that exercise that it burns fewer calories while doing it.

Firstly, if you use the treadmill (or another machine) 3 times a week, your body progressively burns less calories each time (as long as the speed, incline and duration remain the same). Your body will become accustomed to the routine, and it can become increasingly difficult for you to meet your fitness goals. To get continuous results, you need to adjust one of the 3 above factors.

Secondly, following the same exercise regimen repeatedly not only gets boring, but can lead to an exercise plateau that can decrease your results. Even with music, TV or a magazine for distraction, the exercise might become mundane, which also can decrease the likelihood you'll continue working out.

What is the solution? Try to mix it up! Do you exercise at a gym? Well, instead of 45 minutes on a treadmill each time, jump on an elliptical machine, or the exercise bike for 30 minutes, then spend 15 minutes on a stairclimber. Or you can Swim one day, lift weights another. You can also play sports like tennis or squash every now and then - such high intensity games can give you a very good work out as you use multiple muscles (and different ones too).

Remember that change is good because it stimulates fat loss.

Get That Slim Waistline In Time For Your Wedding

2008-08-30T10:05:00.003-04:00

Be The Slim Bride - Work Your Abdominal Muscles

Having a slim waistline makes a bride look trim and shapely. So if you are looking to make a great impression in your wedding dress on your big day, then you should spend some time working out your abdominal muscles.

Here are some tips on how to do abdominal exercises that will get you started on attaining your ideal slim waistline.

Different Kinds of Lower Abdominal Muscle Exercises

The Plank

In addition to the lower abdominals, this exercise also tones and strengthens the lower back muscles.

The Start:
Get on a mat on your all fours, with your elbows touching the mat directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor.

The Movement:
Raise the hips up and hold yourself in this plank position with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Lower the hips slowly down to the mat. Repeat 15-20 repetitions.

Note: Since most people find it hard to complete 15-20 reps for this, doing 8-10 reps might be a more suitable starting point.

The Reverse Crunch

The Start:
Lie on your back with your hands at your sides. Raise your legs straight up in the air.

The Movement:
Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required. Repeat 15-20 repetitions.

The Lying Scissor

The Start:
Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched.

The Movement:
Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat for 8-10 repetitions.

So long you are consistent with your exercise routine, you can expect to see results. Good luck on your way to a slimmer waistline!

Spot Training Misconception for Brides

2008-08-29T11:21:00.004-04:00

Buff Bride | Work That Body

One of the biggest misconception that many brides have is that a punishing daily routine of stomach crunches will help them reduce their midsection in time to fit perfectly into their fitted wedding dress. If a bride has a particular problem area, she will focus only on doing exercises designed to tackle her perceived problem area. However, research has shown that such "spot reduction" exercises are not very effective.

That is because when you exercise, you consume energy, which is measured in calories. When you consume enough calories to deplete the available energy, the body has to rely on stored energy largely available in the form of fat deposits in your adipose tissues.

But this process takes place non-selectively. You do not get to choose which fat deposits the body will use. That means you cannot "spot reduce" by working solely on your abdomen as you are simply increasing the muscle mass and strength of this section, rather than burning fat.

In reality, abdominal muscles are like any other muscle group in your body: they need to recover from any type of workout in order to make progress. An abs workout should not take you more than 12 minutes, three days a week. If you do not know what you are doing, you can actually be doing your body more harm than good. Take sit-ups for instance. Popular ab-reducing exercises can actually result in back and neck injuries if they are not done the right way.

So to have those well-toned abs, you have to work out the whole body, in addition to your abdominal exercises.

Watch Your Diet

So you want to fit into that beautiful fishtail or corset wedding dress. And you have been working out consistently, but have not been able to get rid of your flabby belly. Well, you should know that the real culprit may be your diet or your high-stress lifestyle.

What you eat is just as important as how you work out. Lifestyle habits count too because stress doesn't just mess with your head, it can also cause fatigue and therefore a loss of willpower to get up and moving. It can also cause binge eating.

Looking Radiant on Your Wedding Day

2008-08-24T00:09:00.000-04:00

Many women look forward to their wedding days; some start planning for it even before they have found their life partner! This is how important the wedding day is for women.

It is the one day when love and attention is centered on the bride, and she is made to feel like a queen for the day.

So it is important for the bride to look the part of the queen!

But looking radiant on your wedding day is not something you can achieve overnight. I read with interest an article on the New York Times last month on how brides are choosing to have minor cosmetic procedures done before their wedding date from chemical peels, collagen injections, botox to liposuction.

That is all good. I am in favour of anything that improves one's look and health. But I believe it is also possible for most brides to achieve the same look, albeit with some effort, and without paying the hefty doctor's fees!

This blog is partly inspired by the news on bride's rush for quick fixes before their wedding. I thought it would be a good idea to post some ideas on how to do it the 'hard' way in the hopes it will inspire more brides to work towards their weight loss and nutrition goals so they will look radiant and feel healthy on their wedding day and in the days beyond.

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2008-08-23T21:52:00.000-04:00

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2008-08-22T04:36:00.000-04:00

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