Weight Loss


Join the 90 day Challenge

Protein and blender

Join the 90 Day Challenge with me and kick start your 2013 New Year goals! These shakes have helped me lose weight, stay physically fit and active and It can do the same for you. Visit the site and check out more Info on the 90 day Challenge. www.ljayhealth.myvi.net

Feel free to email me with any questions. ljayhealth@gmail.com

Eat Your Veggies

Whether you’re eating your vegetables or not will determine how great your weight loss goes. Myplate.gov recommends that the average adults eat at least 3 cups of vegetables a day. Vegetables have many benefits alot in which helps speed the metabolism, increase muscle toning, bone density, and steady blood flow.

Vegetables are hard for our bodies to digest due to the fiber content however this is a good thing. The more fiber we intake the harder our bodies work to digest the food and the harder our bodies work the more calories we burn. Typically you will burn more calories when eating vegetables than the calorie amount of the veggies itself. You may burn 100 extra calories just by eating a cup of vegetables :)

I usually try to eat veggies for each meal. I can tell it has helped with the weight loss, workout recovery, and overall endurance.

Try to eat leafy green vegetable for maximum weight loss results

  • Broccoli
  • Spinach
  • Celery
  • Cucumber
  • Romaine lettuce
  • Spring Mix
Make a commitment today to incorporate more veggies with a normal cardiovascular routine 45-60 min a day and watch yourself maximize your weight loss results.

Are you Beach ready?

Summer is right around the corner and will be here before you know it. I want to provide you with 10 efficient ways that you can work on burning the the fat and shed the pounds before summer. Good luck to you all and I will also be focusing on the steps along with you. Keep us posted on your progress and leave comments.

1. Drink at least half your body weight in ounces for your water intake a day.

2.Cut the excess sugar (sodas, fruit juices, sugar in coffee, candy, chocolate, etc).

3.Cycle out your carbohydrate intake after lunch time

4. Complete at least 45 minutes of cardio exercise 4 days a week.

5.Calisthenics (Push ups, crunches, pull ups, squats, jump rope) at least 3 days a week.

6.Take a multivitamins

7.Add Green tea to your diet. (Brewed or supplement)

8.Sauna bath (15-20 minutes each session)

9.Get rid of the added stress

10. SLEEP…..6-8 hours a day. Too much sleep may also cause weight gain.

WEIGHT LOSS

When you lose weight quickly, many times you’re losing water weight versus fat. Therefore, once you lose the weight by this method, you may gain it back again. If you want to keep the weight off, you have to plan on waiting it out until you reach your goal. So, you must alter your behavior and change your lifestyle in order for this to work. You can’t expect to maintain your weight once you lose it if you don’t effect a change in the way you eat or how you exercise during the day.

CHANGE CAN BE HEALTHY

A permanent weight loss solution then can only be realized by changing the types of foods you eat and the kinds of exercise you partake in on a daily basis. If your pantry and refrigerator are currently stocked with such items as white bread, sugary foods, caloric beverages, chips, fried food, red meat and processed meats like bologna, then you’re going to have to make some changes in the way you eat.

SOME OF THE BEST WEIGHT LOSS FOODS

Some of the best weight loss foods you can eat are asparagus, broccoli, cabbage, cauliflower, spinach, kidney beans, lentils, carrots, collards, kale, lambs quarter, chicken, fish, grapefruit, apricots, apples, tangerines, lemons, lettuce, mustard greens, okra, peppers, radishes, tomatoes, turnip greens, oat bran, rice bran and rye.

EAT ALL THE VEGETABLES YOU WANT

Most vegetables you eat can stand up to the test of time and will assist you in losing weight. The same holds true for fruits if you eat them in moderation. When it comes to grains, oat bran, rice bran and rye are all three grains that will take weight off and keep it off too.

A BALANCED EATING LIFESTYLE

If you maintain a healthy pattern of eating and keep your portion size in control, you won’t have to count calories and will be able to lose weight and keep it off . So, stick with controlled picks such as fruits, vegetables, oats and brown rice, bran, rye, wheat, and legumes (especially lentils and kidney beans). The fiber content of most of these foods keeps one feeling full while providing a minimum amount of calories.

THIN FOR LIFE

Since you’re reducing your calories by eliminating junk foods, red and processed meats, sugary snacks and fried foods, you’ll feel more energized as you’ll be exchanging these foods with foods that cleanse the system and significantly reduce your overall daily caloric intake.  Combine this reduction in your calorie consumption with an increased amount of exercise and you’ll be putting the wheels in motion so you can stay thin for life. Plus you don’t have to go through a strenuous exercise routine for you to gain any measurable benefits. Research has shown that exercising a couple times a day at 30-minute intervals can be just as effective as one long exercise session. If you make it a practice to walk at least 30 minutes per day, this is usually adequate enough for you to lose weight and keep it off permanently.

OPTIMUM WEIGHT LOSS

If you want to lose a pound then, you have to burn 3500 calories or one pound of body weight. Therefore, reducing your calories and increasing your activity is the best way to lose weight. Aerobic activity is good for burning calories as well as reducing your cholesterol, increasing your lung power, improving the condition of your skin and strengthening your heart and cardiovascular system. Nonetheless, if you incorporate weight or resistance training in your exercise routine, you will speed up your metabolism and continue to burn calories throughout the day. Therefore, it’s good to combine aerobic and anaerobic exercises in your dietary and fitness plan for optimum weight loss.

Rules of Weight Loss

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. Below is a step by step process for getting started.

  1. Calculate your BMR (basal metabolic rate). Your BMRis what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
  2. Calculate your activity level. Use a calorie calculatorto figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
  3. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
  4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you’re eating more than you’re burning, (your BMR + activity is 2000 and you’re eating 2400 calories) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.

Example:

Mary’s BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she’s eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.

This example shows how easy it is to gain weight without even knowing it. However, it’s also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you’re eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you’re on the right track. Try these ideas:

Instead of… Do this…
An afternoon Coke Drink a glass of water. (calories saved: 97)
An Egg McMuffin Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person)

The secret to losing weight:

-Cut the junk foods
-Intake fewer calories
-Reduce Sugar Intake
-Reduce Sodium Consumption
-Cut back on on complex carbohydrates
-Drink plenty of water (eight 8 ounces a day)
-Engage in physical activity at least 30 minutes a day
-Remove the stress from your life

Although this may seem like alot but it is actually very simple. Foods that are low in calories, sugars, and sodium are idea for daily food intake. Foods such as fruits, green vegetables, lean proteins, whole grains ,nuts and seeds tends to put your metabolism into full blast. When we remove extra sugar from our food intake our blood sugar levels stay normal and allows the liver to conduct its primary job (burning fat). When loosing weight it is also important to watch out for the sodium intake. A surplus in sodium stores in our body as water weight. The average amount of sodium that we should intake daily is no more the 1500mg. Foods that are high in sodium are sodas, fried foods, added salt, and frozen dinners. Be sure to check the nutrition labels for sodium amounts when grocery shopping, you may be surprised how fast the sodium amount rises quick throughout the day.

A major way of removing the access fat cells is cutting back on the complex carbohydrates. White breads, white rice, pasta, and flavored cereals.(Remember if its white, its not right). Instead it is ok to result to whole wheat products instead; wheat bread, whole wheat pasta, brown rice,and whole grain cereals. When we intake complex carbohydrates it is then digested into our bodies as sugar and then the excess is stored into fat cells.

Engaging in physical activity at least 30 minutes a day allows the body to burns the fat cells away. Exercising also promotes perspiration which helps to unclog our skin pours for healthier skin, opens our blood vessels for increase blood flow, and helps to unclog blocked arteries which can lead to health issues.

Regular exercise has been proven to help:

Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep

Throwing out the junk foods:

A friend of mine was so concerned that she was not eating as healthy as she could be; so she invited me into her kitchen to examine some of the foods she had stored in her pantry and refrigerator. During my analysis I threw out the whole milk, white bread, butter, sodas, the container of sugar, cookies, candy, potato chips and frozen dinners. She was somewhat upset that these foods were being thrown away due to the money she had spent on them but it was time for her to realize those foods were affecting her health tremendously. We then took a trip to the local grocery and replaced the foods with more healthier selections such as fat free milk, wheat thin crackers, water, diet soda, wheat bread and so on. This was a major change for her but she knew that it would be better for her health which was most important. A week later she called me and told me that she was down 4 pounds!! All she did was changed the way she was eating, going from a unhealthy eating situation to a more nutritional way of eating.

My advice to you:

Just as my friend dropped 4 pounds in only one week by changing her food selection you too can do the same. Get motivated today to throw out the junk the same way I did for my friend. If you feel that wasting money isn’t necessary, offer the foods to a family member or a friend. It is time to take control of your weight and most importantly your HEALTH.

Please comment if you would like a list of foods to purchase to start and make your lifestyle change. There will be more post to come in the future; so be sure to “Subscribe” to stay updated.

Comments
  1. L-Jay,

    I have a hard time finding the right shoes to support my workouts and find that my endurance is cut short because of my aching feet. How do I select the proper shoes?

    Tammy

    • ljayhealth says:

      Great question, the best thing to do in this situation is to find a good shoe store who can evaluate your aches and select the best shoe for you. I can tell you that “fit2run” shoe store located in the international mall measures your feet, determine exactly where your pain is coming from in your legs by making you perform various workouts at the store. And then they recommend the best shoe for you. If not you can always play it safe by selecting a running shoe that has alot of cushioning. Ascics, and New Balance shoes are good for cushioning. There are many different sub brands by Ascics and New Balance but just ask the sales rep the key differences and find out what works best for you.

      I hope that you find this information helpful and let me know if I can help furthermore!!

  2. ip camera says:

    Brilliant article bro. This unique is just a totally nicely structured posting, just the important information I was hunting regarding. Cheers

  3. silentpal says:

    Great blog post this will definitely help me gain weight loss.

  4. This topic is a at the end of the day good article. Lossing majority is benificial since your well-being and happiness.

  5. This is good stuff. I love the recommendations you have for losing weight and making permanent Lifestyle changes. I have a few clients that request ‘Healthy Choice’ grocery shopping services but not too many. My blog does not pertain exclusively to health, so I don’t write extensively on the topic. However, sometime in the near future, I intend to incorporate more health related services to my business as a means to promote healthier living. I’ll be subscribing to your blog as a resource. Kudos, for an informative and interesting read.

    • L-Jay Health says:

      Hey there, I’m glad that you enjoyed reading the blog. I try my very best to incorporate real life situations and personal situations as it relates to health. I’m glad that I can be of a resource to you, feel free to reach out at anytime if you have specific concerns. Have a good day and happy holidays.

  6. This is good stuff. I love the recommendations you have for losing weight and making permanent Lifestyle changes. I have a few clients that request ‘Healthy Choice’ grocery shopping services but not too many. My blog does not pertain exclusively to health, so I don’t write extensively on the topic. However, sometime in the near future, I intend to incorporate more health related services to my business as a means to promote healthier living. I’ll be subscribing to your blog as a resource. Kudos, for an informative and interesting read.

    Sincerely,

    Posh Lifestyle Solutions
    http://www.poshlifestylesolutions.wordpresss.com

  7. KaayaFitnessKoach says:

    Wow!!! This is a great blog. You have a lot of good information here and I’m excited to take advantage of some of them in conjunction with my own health and fitness routine. Keep up these great posts!!!

    Raj H.

  8. Great, simple ideas. I love that you focused on losing weight for life and on reducing stress. I’ll be checking back for motivation frequently.

  9. weightagency says:

    Right on! Isn’t it great to no longer be a slave to food??? (or any other substance, for that matter)?

  10. I love the 10 things!!!! This is a great post! I am tweeting!

  11. Kathy says:

    I’m on my way to losing weight using raw foods and water as tools. Wish me luck!

  12. Lisa says:

    I enjoy eating fruits, but many have high amounts of sugars in them. I am trying to make sure my sugar amounts are low, but don’t necessarily want to cut out all fruits since they do also have health benefits. What do you suggest?

    • L-Jay Health says:

      Fruits are very good for you. I typically take in about 3-4 servings a day. Since I want to watch my sugar like you I try to stay away from bananas, and mango and grapes since they have huger levels of sugar than other fruits. Strawberries, apples, oranges, blueberries are some of the top fruits for weight loss. I hope this helps. Keep me posted

  13. Linda Pecone says:

    I think its important to like yourself before you try to attempt weight loss. I have found after many years of trying to keep the weight off that is the key to keeping it off. Getting it off, while difficult, is not as important as keeping it off.

  14. andyisaj says:

    Great post, L-Jay. Thanks for being a part of the solution. Your articles are very informative, and your positive tone really strengthens the message. Keep up the great work.

    ~Aj

  15. thefoodery says:

    I know the shock of throwing away all those bad foods, and the first thing you think is “what a waste of money!” Great advice on eating fruits & veggies!

  16. tinytwo54 says:

    Your blog is amazing well put together excellent source of information this is yet the best blog I have come across in my niche I like your layout and your side bars well put together well done. I will look forward to your next post…… congrats

  17. YES! VEGGIES! VEGGIES! VEGGIES! they keep you lean and given your body all the good nutrients for optimal muscle brain and bowel functions—especially the leafy greens!
    great stuff on your site!

  18. Manal says:

    I am 73.8 kg now. I hav already reduced 5 kg. my goal weight is 60kg. Since the last 45 days, I haven’t reduced by a 100gms also. Continuing the diet, but no use. Can you please help me for further weight reduction to achieve my goal weight

    • L-Jay Health says:

      That’s awesome Manal, you seem to be on the right track so far. Some advice that I can give that will help you more would be just to make sure your water intake is high and you are exercising 5-6 times a week for at least 45 min. Also, cut out Amy processed food that may still be in your diet, look at it as anything that is packaged or is in a box you should try to avoid. I usually stick with whole foods, veggies, fruits, nuts, lean meats, and some whole grains. Try to avoid eating complex carbohydrates after 5 or 6 pm. All the best to you Manal. Please keep me posted on your results!

  19. FlaHam says:

    Thank you for stopping by and “liking” my most recent post. I do appreciate you visit. Because I do have my own weight issues, I will be stopping by to read more of your posts. Again Thanks — Bill

  20. Veggies are always tough for me to get into my meals 3 times a day, but I see that I just need to try harder! They have so many good side effects to ignore. Thanks for sharing!

  21. This is great article, but I need more help. Have just started out with a 45 minute workout, 6 days a week, and eat all the good things you mentioned already, but have not yet seen any measurable difference in my weight. Have been going to the gym for about 7 weeks now, and steadily increasing the workout each week. Do you know if it is common not to loose weight when commencing an excercise program. ( I am over 50, so perhaps this has an impact!!)

  22. T Hollis says:

    Just enjoyed a brisk walk on a cold, clear morning! Now for a high protein breakfast!
    Thanks for stopping by my Post!

  23. ohlidia says:

    Thanks for checking out my post. Love your site! Perhaps it will inspire me to start taking better care of myself…

  24. David says:

    I have a blog entry about an ap I have found very beneficial – Tactio Health. You can track your weight and waist size and it calculates an entire range of other scores, and color codes them. You can also track blood pressure, resting heart rate, LDL/HDL, blood glucose, and more. It has really helped me.

    The other ap/website I love is mammy fitness.com. Enter almost any food and their database has it. Once you see the amount of sodium or calories in some of the food you eat, you change how you eat. I switched from sausage to low-sodium bacon when I saw the sodium content. I’m now eating Chobani yogurt, and can’t believe it, but I feel I’m now in control of my calorie intake. I still eat a dark chocolate Klondike bar every night, but it’s entered in the morning so I already know what my net calories can be.

    I’ve lost 34 pounds in 3.5 months, by exercising a every day and changing how I eat.

    • L-Jay Health says:

      Thanks for the app rec David! I just downloaded it on my Iphone. I will try it out. Congrats on your weight loss and cutting the sodium will definitely help with that! Its ok to cheat when you deserved it lol. Thats my philosophy.

  25. Great information – you look very close to reaching your fitness goals!

  26. Jany says:

    You’ve done so well. Awesome job!! Congrats and here’s to more success in the future. (I realize this sounds ĂĽber cheesy.) :)

  27. tee14by14 says:

    Great post…. so much wonderful information… I’m now following you:)

  28. I look forward to reading your blog…I am obsessed with health and fitness for me and my dogs, and love the extra motivation I get from reading other peoples ideas. xx

    • L-Jay Health says:

      Well thats a good obsession I must say. I think its great that you look out for your pets and their nutrition. I think that many people sometimes forget about the nutrition for the pets.

  29. gentletemple says:

    Lots of great information, thanks!! =)

  30. brmadgwick says:

    Thank you for stopping by my blog. You also offer terrific information! Thanks!

  31. Your blog is definitely a one stop place for the information regarding weight loss. I really liked your posts. Drinking a glass of water instead of an afternoon coke is a very good point. I will surely start implementing your points. Thanks for the information.

  32. thank you for the imformatiom i have read i will follow ur advice of lossing weight.

  33. Rose says:

    perform bodybuilders burn all the fat off initial and then start doing muscle gaining workouts?

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  37. julia4jesus says:

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  38. aewaite17 says:

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