To ensure your copy of WF E-Mag don't forget to add Women Fitness email address to your email browser's "safe list" or address book. Click here for complete information.

Thursday February 11, 2010

We all have days like this when our motivation is low and our need to overeat or be a couch potato takes over. But it's best to bust those excuses before they become a well worn mantra of failure. Set a realistic goal for your weight loss -- no more than one or two pounds a week -- and keep in mind that you may occasionally hit weight-loss plateaus.

This week we focus on Lifesaver on Weight loss hurdles.

In fitness
Namita

Not sleeping enough seems to be associated with metabolic changes that can lead to overeating and obesity. Sleeping too little can also contribute to weight gain by putting undue stress on the body. The body sees sleep deprivation as a state of stress; cortisol is the stress hormone. Cortisol causes, in turn, the release of insulin and insulin is a storage hormone that promotes fat storage.

On the other hand, people who exercise spend more time in deep sleep rather than in light sleep; this has been measured. Sleep is a sign of a balanced lifestyle, including exercise and diet.

And it's important to sleep a sufficient amount as a part of a balanced lifestyle that would promote good health.

DREAM BIG

If there was ever a time to dare, to make a difference, to embark on something worth doing, IT IS NOW. Not for any grand cause, necessarily... but for something that tugs at your heart, something that's your inspiration, something that's your dream.

You owe it to yourself to make your days here count. HAVE FUN. DIG DEEP. STRETCH. DREAM BIG.

Things worth doing seldom come easy. Remember, while you travel on the path towards achieving goals there will be good days and bad days. There will be times when you want to turn around, pack it up, and call it quits. Those times tell you that you are pushing yourself, that you are not afraid to learn by trying. PERSIST, no matter what, because with an idea, determination, and the right tools, you can do great things. Let your instincts, your intellect, and your heart, guide you.

The start of something new brings the hope of something great, ANYTHING IS POSSIBLE.

 

Learn more 

"It is the paradox of life that the way to miss pleasure is to seek it first. The very first condition of lasting happiness is that a life should be full of purpose, aiming at something outside self."
--Hugo Black

CARAMEL FUDGE CAKE

Serves: 4

Ingredients:

• 9 ounces Chocolate cake mix

• 7 ounces Caramel

• 1/4 cup Margarine

• 7 fluid ounces Milk condensed, sweetened

• 1/2 cup Pecans

Directions:

• Preheat oven to 350 degrees F. Prepare cake mix as package directs. Pour 2 cups batter into greased 13x9-inch pan; bake 15 minutes.

• Meanwhile, in a heavy saucepan, over low heat, melt caramels and margarine with sweetened condensed milk, stirring until smooth.

• Spread evenly over cake; spread remaining cake batter over caramel mixture. Top with coarsely chopped nuts.

• Return to oven; bake 30 to 35 minutes longer or until cake springs back when lightly touched. Cool. Garnish as desired.

Nutritional Information: (per serving)

• Calories: 579.66cal

• Protein: 7.48g

• Fat: 24.92g

• Cholesterol: 21.00mg

• Fiber: 0.95g

• Vitamin A: 154.60RE

• Vitamin C: 2.76mg

Lifesaver on Weight loss hurdles

We all have days like this when our motivation is low and our need to overeat or be a couch potato takes over. But it's best to bust those excuses before they become a well worn mantra of failure.

Cultivating true resilience is a lifelong process.

Lifesaver #1: Use the buddy system

Corny but proven: You get by with a little help from your friends. Nine out of 10 women in Werner's study said they relied on their friends for emotional support – but not just any friends. It's about quality," Werner says. "People who survive adversities usually have one or two close friends from early in life." Having a social life is one thing, but having someone to talk to is the thing.

Lifesaver 2 Mine that silver lining

In order to remain resilient, you need to learn how to dig the positive treasures out of the muddiest pit, but – pessimists, stay with us – true optimism is not just thinking annoyingly happy thoughts all day long. Rather, it's believing that you have the power to bring about good results, or at least fix the bad ones, says Susan C. Vaughan, M.D., an assistant professor of clinical psychiatry at Columbia University in New York City".

Lifesaver#3 Look for better excuses

The gym may have closed down or membership fees may be astronomical, but keeping fit and exercising needn't cost a penny or be painful or inconvenient. Why not start a walking club with others who want to lose weight? This is a great way to socialize and keep each other motivated - not to mention an enjoyable way of earning extra exercise points. The courageous among you could start a beginners' jogging club. Set yourself realistic goals and see yourself improve. Exercise isn't something that should be constricted to the realms of dieting and weight loss, it should be, and indeed anyone who undertakes any sort of regular exercise will tell you, it is fun.
 

Learn more about this article