Scot’s Weight Loss Blog

Smoothies - a Healthy and Tasty Weight Loss Treat

Have you noticed all the smoothie shops springing up lately? There seems to be a new one opening up almost every day.

Why makes these drinks so popular?

Smoothies can very soothing and invigorating. When you are in a hurry they can be a great meal replacement. Plus they are quite tasty, and if they are made right, they are low in fat. They can be a great weight loss tool.

Smoothies fill you up so don’t feel hungry. They are easy to make. You can grab them and take them on the go. These are all huge advantages in our busy lives.

You can pack lots of fruits and vegetables in your meals or snacks by making a smoothie. They refresh and energize your body.

Best of all, drinking smoothies as an aid to weight loss really does work. You won’t feel hungry or deprived. You won’t feel like you are on a diet. Smoothies are so filling that you will never feel hungry. There are a few tricks to preparing your smoothies and some special ingredients you can add to your smoothies that will assist with your weight loss goals.

Because smoothies can contain so many different ingredients, not all smoothies are created equal. To lose weight with smoothies you need take care that your smoothies include a variety of nutritious vegetables and fruits. The majority of the ingredients should be low fat and low calorie. This does not mean that your smoothie won’t be delicious, however. You can make smoothies that are highly addictive because they taste so delicious!

Smoothie recipes that encourage weight loss and improve your health are simple to find online and in many recipe books.

You can hasten your weight loss, boost your energy, enhance your health and improve your appearance all by adding nutritious tasty smoothies to your daily regimen. So try adding smoothies to your menu today and start to see those extra pounds disappear and the new healthy you begin to emerge. Lose weight with smoothies!

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Bill Brine

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Everyday Weight Loss Advice 15

This is the last in my ongoing series of weight loss advice articles. I hope you have found this advice useful. Here are today’s tips:

1. Stop slouching in your chair! Try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. It is bad for your back, and it also contributes to your flab. It is your way of saying yes to a comfortable position that detracts from your weight loss program. Always make it a point to sit as erect as you can. This is also a terrific way to ward off back problems.

2. If you have a banister rail or a balustrade that will support you, sit on it and pump your legs as if you are riding a bicycle. Be careful not to fall off! This might sound like a crazy idea, but by doing crazy things like this, you are in fact not missing a single chance to lose that weight. It is a way of keeping your mind alert all the time. Try to fit some form of exercise into everything that you do and into every situation in which you find yourself.

3. Most people tend to put on weight around the mid section. Our tummies seem to have minds of their own. Here is a sure shot method to reduce that flab around your waistline: breathe in as strongly as you can, and, as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath, taking care not to let out your tummy. Try to keep breathing like this as often as you can. Aim for 50 or more times a day. After the first day, you should feel the muscles of your stomach tightening each time you do this. That’s when you know you are on the right track. If you practice this without fail for 20 days, at the end of the twentieth day, you will have lost at least an inch around your middle.

4 Here is a list of various exercises and the number of calories that are burned by each exercise during a 20-minute workout. Choose what you can do best, and choose something that you will enjoy doing on the long run. The choice of the exercise is completely up to you. Try to do whatever exercise you choose for at least twenty minutes. It is only after you do the exercise for twenty minutes that the actual calorie burning sets in.

Aerobics: 200-250 calories
Bicycling, Stationary: 250-300 calories
Bicycling, Actual: 300-400 calories
Running, 5-6 mph: 300-350 calories
Stair climber: 200-250 calories
Swimming laps: 350 calories
Walking briskly: 150-180 calories

You can see that even walking is good for you. If you really find your days to be too full to fit in any other form of exercise, then walking is your best bet. Walk as much as you can. Try getting to places and leaving places a little early. This will give you time to walk.

Well, that’s it for my series of weight loss advice articles. The ball is now in your court, so what are you waiting for? Get rid of those extra calories and pounds and try to enjoy life the best you can without inviting all those terrible diseases that come with a few extra pounds.

Good luck with your weight loss program!

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Bill Brine

Weight Loss Advice 13

Are you feeling overloaded with weight loss information? You’re not alone. There is so much information out there today that it can get confusing, and each and every program is hyped as the answer to your prayers. In reality, of course, there is no foolproof way of knowing what works and what doesn’t. There is no way of knowing if the diet is one that enables you to lose weight and then keep it off. This is what is most important.

When considering any weight loss program, start by trying to determine if the diet has a scientific basis for its claims. Have there been any significant trials done to ascertain if people have been able to lose weight effectively? Is there any data to show how successful the program participants are in keeping the weight off after 1, 5 or 10 years? Do your research.

Did you know that you can lose weight by eating a diet high in a particular type of fat?. This fat is called a MUFA - monounsaturated fatty acid. MUFAs are the good fats you find in food like peanuts, olive oil and avocados.

Current research has demonstrated that MUFAs help to seek out and reduce your belly fat. They all also have additional health benefits: they help to lower cholesterol levels in your blood, and they lower your risk of heart disease and strokes. Other studies have shown that MUFAs can also help fight diabetes. Experts believe that MUFAs prevent and even eliminate central fat distribution in your body.

One of the most difficult things about any weight loss program is usually the diet. Whatever program you choose, you will be reducing the amount of food you consume, or you will be replacing those foods you crave with foods that are not all that interesting until you get used to them. This means that, at least for a time, you will be left feeling unsatisfied and hungry. This is a another benefit to MUFAs: their higher fat content will have the effect of satisfying your appetite for a longer period of time. As a result you will be less likely to want to snack, and you will also be less likely to have cravings for sweets.

As with any weight loss program, it is advisable to add some exercise to your dietary regime to encourage your body to lose weight more effectively. With as little as 10 minutes exercise, your brain will begin to produce beta endorphins. These chemicals will calm you down, regulate your stress hormones and make you feel good. A recent study demonstrated that the secretion of beta-endorphins can actually offset the belly bloating effects of cortisol and insulin.

An exercise plan that will help you with weight loss will take no longer than 25 minutes a day. The plan consists of three parts:-

1. A cardio component - this can be as easy as walking

2. A strength training program to build lean muscle

3. A Pilates-based workout - this is excellent for building your core strength

A combination of these will provide all you need for a successful weight loss regimen. Remember, its all about balance. With a good healthy nutrition program, combined with sensible eating habits, plus some daily exercise, in time you will be successful in your weight loss efforts.

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Bill Brine

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Weight Loss Advice for Every Day 12

Welcome once more to my series of daily articles about things you can do every day to help you with your weight loss plan. Here are today’s tips:

1. Try doing pelvic rotations when nobody is watching. The mid section of your body is the part that gets the least amount of exercise. That is probably why weight gain is mostly seen in that section. It is hard to lose weight around your midsection for the same reason. The best thing you can do is to consciously try to give that part of your body a little bit of exercise. Stomach crunches might be too strenuous an exercise to start off with, but rotations are relatively mild. This is the best way to tighten every muscle in that midsection.

2. Develop proper posture by tucking in your tummy and inflating your chest whenever you are walking. Do not let your tummy hang above your belt line. Bring it under the belt. Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.

3. Did you know that breathing exercises also help with weight loss? If you perform the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section. You will feel these muscles tighten each time you breathe in or out. So go ahead and breathe properly, it is good for you.

4. Try yoga. Yoga is one of the best ways to supercharge your weight loss program. One of the benefits of yoga is that you learn to control virtually every muscle and joint of your body, which will really help you with your weight loss regimen.

Stay tuned for more weight loss tips in tomorrow’s article.

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Bill Brine

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Weight Loss Tips for Every Day 11

Welcome back. Once again here are some tips you can incorporate into your everyday life to help you with your weight loss program:

1. Wiggle your toes and your fingers whenever you can. This is a great stress buster, and it gives you a chance to at least work your hand and leg joints. This will tell you how sore they are. If their condition is so bad, What about the rest of your body?

2. When watching TV, walk around during commercial breaks. If you want to sit all evening with your eyes glued to the tube, then do so. But at least spare your eyes the agony of a commercial break. When the next commercial flashes on screen, instead of channel surfing, get up and take a walk. Reach over and try to touch your toes or do some simple exercise that will at least get the blood flowing in your veins.

3. Turn on music and dance wildly. Let your hair down once in a while. Go back to the days of your childhood. Close the door of your room, turn on your sound system to the highest volume possible (but a little lower than the level at which your neighbors start to complain) and then do the wackiest dance that you can think of. Jump on your bed and jump off it again. Just get moving!

3. Carry a soft flying disc or Frisbee with you. Toss it around and get up to fetch it. This is also an excellent way to beat stress. It makes you feel good to throw something away forcefully when you are all worked up. And since the thing that you throw is something soft, you can’t damage anything. It is not really the throwing part that we are interested in. It is the fetching part. Each time you get up to fetch it back; you are giving yourself a chance to stretch those muscles and joints

4. If you are taking a taxi somewhere, get off a block before your destination and walk the rest of the way. You might not have time to fit in long walks in your busy schedule, so this is one way of ensuring that you at least get to walk for a little bit every day. If you take the bus or the subway, get off at an earlier station and see if you can walk the rest of the way. If you drive to work, see if you can get space in a parking lot that is a little further away from your office.

It’s all about moving as much as you can. Keep moving and you will be successful with your weight loss program.

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Bill Brine

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Weight Loss - Your Big Belly

It seems that everywhere you look these days, you see an advertisement for a weight loss product. We are in the midst of an obesity epidemic, and advertisers and product manufacturers are itching to cash in. You see so many compelling commercials to sell you on why a particular weight loss product is the best. Weight loss claims are subtle enough to stimulate the imagination and create the illusion of benefits in your mind.

Have you considered purchasing an exercise machine?

What about diet pills. Have you ever talked to your doctor about these drugs?

Have you walked into a health shop and looked for information about weight loss, fat-burning or muscle-building supplements?

Have you bought the latest fad diet book?

Have you done a Google search or watched TV and listened to a fitness guru talk about an amazing new diet that helps you to lose weight in record time?

Have you searched the web for information about diet, nutrition or weight loss programs?

If you have done any of the above then the chances are you’ve been told a lot of things that are just not true!

It is an unfortunate fact that if you are looking for honest and accurate information about nutrition and effective weight loss, you will find that it is hard to come by these days. Nearly everyone has been misled at one time or another. Now, it could be that the so called “guru” thinks that the information they are giving is correct and may have been misled themselves. But to ensure that you are receiving or giving accurate and honest information you need to look very carefully at the scientific evidence surrounding the claims.

One of the most important principles in any weight loss program you may follow is to be able to see visible results quickly. Getting rid of that big belly can be a great incentive for most people. Better to get rid of it from the start than be left with it at the end of your diet.

So what causes this big belly?

Ingesting foods that your body cannot tolerate can cause inflammation. This is one of the main reasons for a bloated belly, especially if that belly is of the pot belly variety. Inflammation and excess gas caused by undigested food can be a major cause of both inflammation and a bloated belly.

Most people who have tried any weight loss program will be familiar with the term “water retention”. Although this can often be more prevalent in the ankles and other joints. it can also be a contributory factor for a swollen midsection.

For weight loss to take place it is advisable to address these underlying intolerances first, especially if you want to a flat belly not a fat belly as a result.

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Bill Brine

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Everyday Weight Loss Advice 8

Welcome to another in my ongoing series of weight loss advice. Once again, we will explore some of the many ideas you can implement in your life to help you with your weight loss program. Let’s get started. Today we’ll continue our focus on exercise.

1. It is important to stop exercising when your body has had enough. There is no sense in pushing it. When you have worked out for a considerable time, your body will start giving you signals. Heed those signals. This is particularly true in the initial stages. Take it one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough. It is the cumulative amount of exercise over time that will help you with weight loss. Take it slow and easy.

2. If you want to increase your exercise time or the number of reps you do, do it gradually and not in sudden steps. This is easier said than done. Most of us have such hectic schedules that we think it is quite impossible to fit in time for exercise. This could not be further from the truth. Your body needs proper exercise. Just do it!

3. Select an exercise pattern to suit your lifestyle. All of us have different lifestyles and professions, so there is no sense in trying to follow the book strictly. Try to follow an exercise routine that is suitable for you. You have to understand that, even more important than the exercise itself, is sticking to it. So unless you choose something that can suit your lifestyle, you are not going to stick on to it.

4. Are you standing right now? Don’t just stand there. Walk!. If you can walk around then do so. Do not stand in a fixed position. Pacing around is a good thing to do. If you are thinking deeply about something, try pacing around, it will aid in your thinking.

5. Are you sitting down? Don’t just sit there. Stand up! If you can stand, then do not sit. The golden rule is to choose a position that is less comfortable.

6. Are you lying down? Don’t lie down. Sit! The rule that we mentioned above rings true here as well.

7. Stop being a couch potato. It is the easiest thing in the world to become a couch potato: that shapeless thing that sits or reclines on a shapeless chair in front of the television and stupidly munches away at something fried!

If you are inclined to become a promising old couch potato, break the habit. What is the best way to do that? Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn’t too comfortable in front of the TV. This will discourage any tendency to become a couch potato.

I hope these daily advice articles are helping you with your weight loss program. Keep up the good work!

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Bill Brine

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Weight Loss Advice for Every Day 7

Welcome to another article in my series of weight loss advice for every day. Today we’ll look at exercise in more detail. We all know that exercise is an important part of any weight loss program.

1. Check your weight before you start your exercise routine and keep checking for changes. But do not expect a radical change immediately. It might be one or two weeks before you notice some weight loss. In fact, your weight may increase for a bit as you turn fat into muscle. However it is crucial that you continue to monitor your weight. Even a few pounds or inches lost is a big achievement.

2. When you do notice a change, reward yourself. Now, don’t go for some goodies like chocolates or sweets. After all, this is a weight loss program! Maybe you could go for a movie or buy yourself something like a new dress or a trinket. This is something that can keep you going.

3. You can take a day off from exercise every week. This is not just a very good idea but it is part of the exercise routine. Your body needs a day off from an exercise routine.

4. Exercise outdoors as often as possible. There are two advantages of exercising outside. One advantage is that it gives your body a chance to get much needed fresh air and sunshine. The second advantage is that the surroundings keep you perked up and it is a break from remaining cooped up all day long

5. Try to collect some information about exercise. There are a lot of things that you can do at home. Extensive research has been done on exercise and plenty of this information is easily available. You can try browsing the net or getting a book or two on how to exercise at home. This information will be useful to you to know how much you need to work out on each specific exercise in order to burn off the desired number of calories.

6. Try to get somebody to exercise along with you. It should be somebody committed to exercise and/or weight loss or else your interest might dwindle. One of the advantages of getting a committed person to exercise with you is that it keeps you going. There may be days when you feel just too lazy to crawl out of bed in the mornings. On such days, the knowledge that somebody is waiting for you is enough to slide out of bed. Another advantage is that you can discuss your progress and fears with another person and be a sympathetic listener to the other person as well. This is a great way to get motivated your self.

In the next article in this series, we’ll continue looking at exercise, an important part of your weight loss program.

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Bill Brine
PO Box 121, Amherst, NS B4H 3Y6 Canada
Ph: 902.667.0798
Fax: 760.280.8685
Skype: billbrine

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Everyday Weight Loss Advice: Creating your Weight Loss Program

So, the time has finally come that you realize that you need to lose weight. But, what plan will you follow to help you with your weight loss goals?

There are a certainly lot of plans and methods available on the internet to help with weight loss. Have you ever thought about creating your own plan for weight loss? Weight loss programs can serve as motivation and as a guide for a lot of people, and have helped them realize their goals for weight loss. Programs for weight loss, whether they be local or online, can give you a plan to follow. You may also like the idea of doing your own thing.

So how should you proceed with the creation of your own weight loss program?

Well, the first thing to do is educate yourself. Become familiar with the different types of diets that are out there. Be aware of fad diets, and supplements that can do more harm than good. After doing some reading, you may find yourself putting together several components from different diets, thereby building your own unique diet.

The most important thing is to eat healthy, no matter what diet you pursue. When creating your own weight loss program, you need to eat healthy, and avoid situations and ideas that will cause you to not eat enough. Calories, fat, carbohydrates and sugar are all important in your diet, and it’s important to not eat too much - or too little - of any one food. Depending on your personality type, you may be able to allow junk food in your diet once in awhile, rather than eliminating it forever. Or you may allow yourself cheat days every so often.

You need to keep a close watch on your diet.

No matter what kind of weight loss program you decide to follow, it is important to keep track of what you’re eating. Keeping a journal of calorie intake, along with sugar and fat intake will keep you aware of what you consume. It also helps you in real life: soon you’ll have all kinds of food and the caloric content memorized. Big bonuses if you weigh and measure everything - after a bit of time you will be able to eyeball anything and know how much you’re getting.

You must exercise to lose weight.

Exercise is important. But don’t let having to exercise along with dieting put you off from starting a weight loss program. It is perfectly ok to start a diet and then begin exercising down the road. If you are obese, you will most likely not be able to do much exercise anyway when first starting out. But stick with it: as your weight loss adds up, you will be able to exercise more and even like it.

You may not like the idea of visiting a gym an exercising around other people. That’s fine. There are lots of home exercise programs and equipment you can use. Your best bet; just start walking! Everyone can do that.

It can he difficult to stay motivated to exercise. If you need support, ask friends, your partner or a coworker if they would like to accompany you. Get an “exercise buddy” and challenge each other to go a little further or do a few more reps each day.

Put your weight loss program in writing.

If you have a plan of action for your weight loss program, write it down! Record any exercise you participate in, as well as what you eat. It can be a great motivator as you try to improve with each passing day. Also be sure to measure and weigh yourself no more than once a week. It is a great motivator to see those pounds dropping off and the waist getting thinner.

Creating your own weight loss program can be a challenge and a huge motivator for you to succeed with your weight loss goals. I hope you are successful with your weight loss program.

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Bill Brine
PO Box 121, Amherst, NS B4H 3Y6 Canada
Ph: 902.667.0798
Fax: 760.280.8685
Skype: billbrine

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Everyday Weight Loss Tips 080901

Here we are once again in my ongoing series “Everyday Weight Loss Tips”. Here are today’s tips:

1. Believe it or not, you will each your weight loss goals if you make carbohydrates 50 to 55% of your diet. It is a myth that you should try to avoid carbohydrates when you are on a diet. Carbohydrates are a ready source of energy. But be sure to pay attention to the quality of the carbohydrates.

2. Proteins should make up 25 to 30% of your diet. Various processes are taking place in your body. Things are broken down and being rebuilt. Resistance has to be built up, recovery from disease is needed. For all this the body needs plenty of proteins.

4. Fats should only be 15 to 20 % of your diet.

5. Consider adopting a vegetarian diet. A vegetarian diet is a very healthy weight loss plan. There are a lot of advantages of keeping to a vegetarian diet. Make non-vegetarian food a weekend or once in a while event if you find it impossible to give up eating all that meat.

5. If you do eat meat, choose white meat rather than red meat. White meat, which includes fish and fowl, is much healthier than red meat, which includes beef and pork.

6. High fiber multigrain breads are better than white breads. This is a great way to increase the fiber content in your diet.

7. Reduce or eliminate your intake of pork. Pork is not something that can help you with your weight loss goals. So the less pork you eat, the better chances you have of losing weight. Remember that pork includes the pork products as well, like bacon, ham and sausages.

8. Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes, or, better yet, Stevia.

9. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of eating smaller quantities of food.

Stay tuned for more everyday weight loss tips in future articles.

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Bill Brine
PO Box 121, Amherst, NS B4H 3Y6 Canada
Ph: 902.667.0798
Fax: 760.280.8685
Skype: billbrine

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