LOSE 20 POUNDS:
WHY COUNTING CALORIES MATTER.
“Having a realistic weight goal makes good sense,” says dietitian Jenna Anding, PhD, RD, of the department of nutrition and food science in the Texas A&M System at College Station. “Eliminating 500 calories a day can help promote a one-pound-per-week weight loss. Increasing physical activity can also help promote weight loss.”
In order for counting calories to work, you will have to do a little math (it’s okay to cheat and use a calculator). If you want to lose 1 pound a week (it is safe to lose up to 2 pounds a week or 1 percent of your body weight, if you weigh more than 200 pounds), that means you need to cut out or burn through exercise about 500 calories a day. But remember not to eat less than 1,200 calories daily, so that your body doesn’t retreat into starvation mode. A reduction of at least 500 calories a day means you could lose a pound every week or 20 pounds in about five months.
Lose 20 Pounds: Successful Strategies
Here are four diet truths to help you achieve your goals:
Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead. A study of 810 adults between 25 and 79 years old showed that after 18 months, those who cut out sweet drinks had greater weight loss than those who cut down on food calories. One possible reason: While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories.
Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise, you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal.
Strategically eating less drops weight. A study of 811 overweight people who participated in four popular diets found that whether diets were low-fat, high-protein, or a combination didn’t matter — weight-loss success depends on cutting out calories. In fact, you can continue to eat filling portions if you simply replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables. A study of 97 obese women who ate either a low-fat diet or a low-fat diet with additional fruits and vegetables found that those who emphasized fruits and veggies lost up to five pounds more.
Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. “Research has shown that exercise and journaling really make a difference in long-term weight management,” says Gail Curtis, assistant professor at Wake Forest University Health Sciences in Winston-Salem, N.C. A detailed journal will help you identify your successes and pinpoint where you can cut additional calories or replace high-calorie foods with low-calorie ones.
With dedicated work you can apply these truths to lose 20 pounds in 20 weeks or less.
So get moving!
It seems we are always making New Year's Resolutions of weight loss, things we want to change about ourselves, join a gym, etc. This 20-Pound weight loss article provided by Stephen Golden is a good one for a starting point.
For some more good Weight Loss Idea, Diabetic Diets - Visit The
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Now are you ready for some tips for a more restful night's rest!
from the Website of the
Here are some of their tips be sure to go to their website for the entire article and tips. They also have wonderful recipes available and Holiday - Christmas recipes too!
You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.
By Mayo Clinic Staff
Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.
Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.
Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.
1. Stick to a sleep schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.
2. Pay attention to what you eat and drink
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
3. Create a bedtime ritual
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.
4. Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.
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House Springs MO - Jefferson County
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We are sharing some "Mighty Fine"
Leftover Turkey Recipes from
has some wonderful Recipes & Tips
on their website for example:
Recipes for Healthy Living
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Get your family to gobble up that leftover holiday turkey with these healthy ideas.
An important reminder first — Follow these food safety rules when using leftover turkey:
- Once turkey has been cooked it should not remain at room temperature longer than 2 hours.
- Turkey should be refrigerated separately from stuffing.
- Use within 3 to 4 days or freeze.
- Reheat thoroughly to a temperature of 165 F or until hot and steaming.......
Here are a few more hot ideas:
- Turkey chili — All you need is turkey, beans (garbanzo, black, kidney or white), diced onion, tomatoes and chili powder.
- Turkey soup — Saute diced turkey, onion, celery and carrot slowly in a little oil until flavors develop. Add leftover vegetables, such as green beans, cut-up potatoes, broccoli or Brussels sprouts, and continue to stir and cook a few more minutes. Add a bay leaf, then cover with water. Simmer to blend flavors.
Share some of your favorite leftover ideas.
We wish for everyone a Healthy, Safe and Happy Holiday Season and a New Year!
Safe Travels to all!
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House for Sale in House Springs MO!
3 Bedroom 2 bath ( one with tub/shower and one with Shower) Full Walk-out Basement with Finished Family Room
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Close by Fenton, Arnold, St Anthony's
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Thanksgiving Day is fast approaching. It's not too late to get moved into a new place to call home for the Holiday!
We have a
available! Wait you don't want steps
- Today is your luck day -
We have a
There is time to get approved and moved in and celebrate Christmas in your new home! There's no place like home for the holidays!
Nothing like baking a homemade chocolate pie, turkey, ham etc on your newer stove! While glancing out the door at a wooded hillside view from your kitchen. Beautiful view in all seasons. Sip on a beverage of your choice while you settle in watching tv with Charter or ATT u-verse or searching the web on high speed internet.
A two bedroom too much room - you need a
Ground Level! We have one coming very very soon just in time for December!
What you don't want to just rent! We do have
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Please enjoy the following Thanksgiving recipes from
It is a great website for recipes.
It is yummy!
Christmas Day is fast approaching too!
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FROM THE STAFF OF CARLSBAD MANAGEMENT, LLC
Apartments for Rent,
Imperial, Jefferson County MO
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It's hard to believe that November 1, 2014 is just around the corner and its time for the HOLIDAY LIGHTS, Santa's Magical Kingdom, Our Lady of Snow light show, Live nativity scenes all around the St Louis Mo area! I know Thanksgiving is first but it seems like everything is coming so fast! So plan ahead try to avoid the crowds. Below is a couple of clips taken from the Explore St. Louis website. To find something to do check out their website!
The newly renovated St. Louis Union Station will be the site for this year's Festival of Lights. Events planned include more talent performances, a variety of children activities, and appearances by a variety of mascots. The Salvation Army will display their Tree of Lights across the street from St. Louis Union Station in Aloe Plaza. Mayor Francis Slay will light the majestic tree with a fireworks display at dusk. Polar Express according to their website is sold out for the St Louis Areaa
- St. Louis Kicks Off the Holidays with Annual Favorites
Friday, October 31, 2014
Every year St. Louis ushers in the magic of the holiday season with a flurry of activities. The city comes alive with a unique and captivating spirit, hosting festive displays, spectacular celebrations and an abundance of opportunities to create holi...
5 Things to Do in St. Louis this Weekend 10/31 – 11/2
Friday, October 31, 2014
Happy Friday! It’s time for a fun-filled weekend in St. Louis. If you are still pulling your plans together, here are a few suggestions to help make this a memorable weekend. ...
We are located just 6 miles south of Hwy 141 on 21 South - take the Shady Valley Exit then we are south 1/2 mile! We are close to Fenton, Arnold, Hillsboro, Festus, Crystal City, St Louis!