5 Ways To Help Your Teen Lose Weight Today

What to do when you have a teen that is overweight? Teens are especially conscious of their weight at this age and when they are struggling with obesity it can be a very difficult time for them. This is when they need your support the most to help them lose weight and regain their self esteem.



Firstly do not give up because there are a number of ways that you can help them to lose weight. Here are 5 ways to help your teen lose weight today.



1.Get the family involved: rather than just making your teen eat in a healthy manner all the family can make a change for the better. This will help all the family improve their health and your ten will have support and not fee that they are being singled out. Changing to a better diet by eating healthy foods and exercising more will benefit the whole family. try to encourage all the family to eat more vegetables, fruits and whole grain foods.



You can do this by preparing good healthy food menus to make quite sure that everyone in the family is getting well balanced meals. It is wise to stop buying junk food at the grocery store. When you cut down junk food and soda your teen will be able to lose weight. Sometimes healthy foods will cost a little more but it is worth it as your family,s health is on the line.



2.Do allow occasional treats as a break from the norm. This will prevent the feeling of being deprived and craving to eat junk. You can still have pizza once in a while but you can have some better alternatives. Instead of garlic bread smothered in butter and cheese you can go for the breadsticks with marina sauce.



Shared snacks can be ordered instead of the regular large portions. This will cut down the quantity consumed. Give your teen the chance to make food choices for themselves and allow an occasional indulgence. The main objective is to change eating habits into healthy ones rather than totally depriving your kid.



3.Family outings can be fun: you can incorporate activities such as walking in the park or visits to the local recreation center on the week ends. You can play family baseball and sports which will bring the whole family together and get everybody to be active and take exercise the fun way.



4.Positive thinking is very important: Always be aware of your teens feelings. Obesity is a very sensitive issue. The last thing you want to do is to nag them about it. In fact if they feel more positive about themselves they can lose weight quicker. You as a parent can be their greatest motivator.



It is very important to keep up your teens morale. Try to help them to understand that they do not need to have low self esteem because they are overweight. You need to let them know that you accept them for who they are. Try to encourage them in their endeavors and not find fault with them. You should make it clear to them that you do not think less of them because they are overweight.



This will boost their confidence and encourage them to try to lose weight. You can help your teen to express their feelings in a more open way.



5.Eating breakfast: this is one of the most neglected meals in many families. But this is in fact one of the most important meals and a key to your teen losing weight. Eating a good breakfast will help to stop the urge to eat junk snacks before lunch. It may be an uphill effort to get your teen to get up a little bit earlier to eat breakfast but the end result will be worth it.



Eating a healthy breakfast will boost your teens metabolism and give them energy for the rest of the days activities. This will allow them to burn more calories and take more exercise during the day. It will also prevent them from binging when they get hungry.



With these points you will be able to help your teen to lose weight and most importantly keep it off. No doubt it will be hard work but when you both see the results of a leaner happier child you will know that it has all been worth it.

About the Author

Cathy Q is giving away a free mini course 5 Strategies to Lose Weight Fast and Keep It Off to take advantage of this offer please visit http://lose10lbamonth.com

How to Lose Extra Fat From the Hips

Staying in good shape and having a great figure is something every one craves for. With an increased emphasis on appearance and presentation these days, body weight and structure have come to play a crucial role. One of the more important regions of the body, which is instrumental to its shape as well, is the hips. Interestingly, the hips are also perhaps the most susceptible to weight gain.



When you look at yourself and scrutinize your body shape from different angles, fat and round hips are likely to be the most glaring parts. Even if you have a narrow waistline and have a correct weight with respect to your height, broad hips might make you look plump and heavy. Thus, it is important to spend some time on the structure of your hips, to do some exercises that are especially aimed at making this part of your body lean, slim and slender.



There are several weight loss exercises that you can try out. In fact, more often than not, people get into fitness training in order to lose weight. However, if its trimming your hips that you want to workout for, here are a few exercises that may be useful to you. For all these you need a stability ball that will act as your prop while you workout:



Side Bends: Probably the commonest of the hip trimming exercises, here you need to place the ball between your ankles and knees while laying flat on your back. Then try and pull your hips towards your chest. This can be extremely effective in losing extra fat from your hips if you do it correctly.



Leg Press: You need to lie on your back in this exercise as well. The ball is to be placed at your ankles. From this starting position, lift up your ankles along with the ball, but see to it that your lower back is always in contact with the ground. Try and hold your ankles at the lowest height possible; the lower the better. You will feel a tightening feeling in your stomach as soon as you do this. It is sign that you are doing the exercise right.



Trunk Curl: In this exercise you need to place the stability ball against your lower back and then pull your hips towards your chest. In the process your trunk will get curled resulting in fat loss from the hips.



Anchor Reverse Trunk Curl: Here you need to lie flat on your back and hold onto something stable and heavy with your hands. Place the stability ball between your knees and ankles and try to lift it up only by the movement of your hips. Always make sure that your back is touching the ground.



If you do these exercises regularly and under the expert supervision of a personal trainer, you can lose extra fat from around your hips in no time. However, it is important that you do other exercises as well which will take care of the other parts of your body. A fitness trainer will be the best person to walk you through the process.

About the Author

Looking for a personal trainer to work out with after reading this? Check out this fitness directory for listings in your area. Also if you're looking for a Rancho Cucamonga personal trainer then read the articles on his site as well.

Post Workout Diet: All You Need to Know

Regular workouts everyday has graduated to a necessity from being just a passion of fitness buffs. Gone are the days when only the bodybuilders and athletes had to sweat out in the fitness training sessions. Nowadays exercising is top priority among all. One of the main hassles is to find out time for doing so amidst the busy and hectic schedule that characterizes todays existence. But a more daunting task than that is to determine the dietary habits when you are in a stringent workout regimen. Needless to say, diet and exercise, both are integral parts of the health and general well-being of your body.



Perhaps your most important meal when you are into serious fitness training is the one you have right after a session of exercising. This is the time when your body needs the maximum nourishment and energy. It is not for nothing that you feel tired and exhausted after a couple of hours of rigorous workout. This is how your body tells you that it needs food. When you exercise all your calories are burnt up and hence there is no fuel left inside your body. The meal you have after a fitness training session is primarily aimed at refilling your body with the necessary energy that will serve as the fuel for the important physical processes.



It is considered that the first hour after exercising is the best time to eat. This is often referred to as the golden hour for the body. If you are eating right and within this time you are on the right track towards achieving your fitness goals. So what is the kind of food that will give you the maximum energy after you have spent an hour or two in doing painstaking exercises? And what is it that you should avoid eating after working out? Lets have a quick look at the dos and donts:



What you Should be Eating



As is obvious, a post workout diet needs to be such that it releases the maximum amount of energy. Two most important ingredients that are essential for this purpose are protein and carbohydrate. These nutrients, when burnt down, supply the body with energy that can help in speedy recovery after exercising. Here are some food items that have these nutrients:



Milk: Known as the complete food, milk can be immensely helpful when it comes to replenishing body energy. If it seems too drab to you, try having it with cereals or chocolate. Moreover, cereals are protein-rich, and will be extra beneficial to you.



Toast with eggs: This can be the source of optimum levels of proteins and carbs.



Chicken sandwiches with fruit juice are good sources of the necessary nutrients. If you are a vegetarian, you can have vegetable sandwiches as well.



Dried fruits and nuts.



Protein energy shakes or bar.



What You Should Avoid Eating



Any food item that is rich in fat content should not be consumed after a workout session. This is because fat makes the digestion process long drawn, thus slowing down the release of essential energy.



If you are confused about what to have and what to avoid, its best to consult with a dietician, or your personal trainer. He can make a diet chart for you depending on your specific needs. A good dietary habit teamed up with regular exercise will soon make you fit and healthy!

About the Author

If you're interested in more diet information read up on this Austin personal trainer blog. Also for more information on the author and his highly successful program check out his Boston personal trainer site.

Getting Started and Sticking With Exercise

The saying goes that a journey of a thousand miles begins with a single step. And often you may find that taking that initial step is the most difficult thing to do. So, when you are setting out to achieve your fitness goals, its important that you begin on the right note. This can not only help you successfully complete the transition from a sedentary to an active lifestyle, but also ensure that you are able to stick to your training plans without much effort. If you are interested to know how, read on to find some tips that can help you start well and stay the course.



1. Start with small steps instead of big leaps. There is no use going flat out for the first seven days and then fizzling out. Exercising is about continuity and long term benefits. So, try to progress gradually and see your interest and stamina increase.



2. Go for change, not transformation. Try to identify the activities which are already a part of your daily schedule. In case you can walk for fifteen minutes everyday to go for grocery shopping or taking your kids to school, you are already into exercise! Just add ten minutes of extra walking or perhaps jogging and you have actually started an exercise program, without going to the gym!



3. Do things instead of getting them done. In order to break out of inactivity, you need to ditch some habits like taking the elevator, driving short distances, operating electronic gadgets with a remote etc. To become active, just take the stairs, walk or cycle when you are not going too far and get up from your couch to change the TV channel.



You can surely find many other activities which you can conveniently dodge because of technology thats available to assist you. Shun some tech wonders in order to give your body the exercise that it needs.



4. Be around active people. Try to be in the company of people who are fitness conscious and exercise regularly. They can not only serve as role models whom you can look to emulate, but also provide you with useful tips and tricks about exercising. So, remember that a peer group of couch potatoes wont help much!



5. Set time-bound goals. Success with your short-term goals can really motivate you to work out harder and longer. So measure your progress every week or on a fortnightly basis. You will surely be happy when the scales tell you that you have lost a quarter of a pound!



6. Variety is best for you. In order to ensure that your exercise regimen doesnt become boring, keep trying new types of exercises, provided they are relevant to your fitness goals. You can also try your hand at some new sports along with regular exercise. Going for an adventure holiday, is also a great idea.



7. Find an exercise-partner. If possible, exercise with someone who has similar fitness goals as you. Then, you can both egg each other on to push the limits!



In addition to following these tips, you can also hire a fitness trainer. She can be your mentor and guide throughout the time you exercise and ensure that you enjoy working out!

About the Author

If you're thinking about starting a Boston personal training program be sure to email the author. Or for more general fitness information stop by this site.

Top Eight Rules Which Will Help You to Lose Body Fat

Today a growing number of individuals are looking for ways to get rid of excess body fat and get back into shape. But they are often misled by the commercials on television and magazines. In the process over look some basic and practical ways of losing weight. By incorporating some healthy habits in your day to day life you will succeed in losing weight. Here are in this articles we have discussed eight rules for losing body fat.



Rule 1: Consume less calories

Excessive consumption of high calorie food leads to obesity. So you need to follow a low calorie diet and decrease the consumption of salt and starch. Find out ways by which you can lose at least seven calories per day. Also avoid junk and eat healthy food. You can include foods like egg whites, soy products, lean meat, vegetable and fruits in your meals. You can eat salads, pastas and brown bread instead of white bread. Drink skimmed milk which is low in fat.



Rule 2: Look at yourself in the mirror not the weight scale

Dont focus on your body weight but your appearance. Look at your self on the mirror and check your waist line. Set a goal for yourself, motivate and push yourself to work harder for losing weight and to get back in shape.



Rule 3: Concentrate on weight training

Weight training is a great way of burning body fat. Exercising with weights increases the resistance of your workouts and it challenges the major muscles. When you are working on your muscles you will be burning a lot of calories in the process.



Rule 4: Exercise in empty stomach

Early morning is the ideal time for performing exercises. When you have an empty stomach the glycogen levels in the body are low, and it will be easier for you to burn the calories through exercises. But you wont be able to do so if you exercise after meals when your glucose levels will be high and you can only burn curbs through exercising



Rule 5: Eat smaller meals throughout the day

Skipping meals wont help you to lose weight. Its essential for you have three meals a day. What you can do is instead of having three big meals a day you can have six small meals a day. Follow a low calorie diet by including vegetables and fruits in your daily meals. Also avoid drinking hot beverages like coffee which has high sugar content and whole milk.



Rule 6: Let water be your only beverage

Drink sufficient amount of water through out the day. You can also drink fruit juice but without sugar. The best thing would be to eat the whole fruit since it is rich in fiber. Avoid taking aerated drinks as they have high sugar content and if you drink soda often you will end up putting on twenty five pounds within a year.



Rule 7: Eat home cooked meals

When are on a mission to lose weight dont eat outside food which are often high in calories. Prepare your own low calorie food at home and carry it to work or wherever you are going.



Rule 8: Sleep Early

If you dont get sufficient amount of sleep your body will secrete cortisol hormones which restores fat. You need to sleep for at least eight hours a day.



Follow these eight simple rules and leave obesity behind.

About the Author

If you want more tips from this Upland personal trainer on how to lose fat be sure to stop by his site. You can also check out his Chino Hills boot camp.

Basic Workouts for the Upper Body

A complete workout for upper body includes exercises for the arms, back, chest and shoulder. The various exercises for upper body are discussed in details below.



Chest Press Exercise



Rest your back on a bench, ball or floor and tighten your abs. Begin by holding the weights over your chest with your elbows somewhat bent. Then lower your arms till your elbows reach below your shoulder level. Again repeat the process. Remember not to bring the two weights together at the top.



Push Ups



It helps to build chest, arms and shoulder muscles. Lie on the floor with your face and place your hands near your waist with your palms on the floor. Then push up to make your arms straight lifting your upper body from the floor, then lower it and repeat the process again.



Dips



This exercise is a good workout for the upper body and can be done by using two chairs. Keep your head and body straight. Start from the top with your arms stretched and then lower yourself till the upper arms are parallel to the chairs seat. Hold yourself in that position and then move up to the top movement with your arms fully stretched.



Barbell Row



Holds a bar in front of your thighs then you bend your knees to tilt your upper body forward, with abs contracted. The take the weight away from your thighs and lower your back to hold the weight near your belly button.



Back Extension



Lie face down on the floor with your hands at your back. Then lift your upper body from the floor by a few inches by keep your head and neck in the same line. Hold onto that position and lift your feet from the ground by keeping your legs straight. Hold the position for few seconds and then get back to the original position. Repeat the entire process.



Overhead Press



You can do this exercise in standing position as well as sitting position. Hold the weights near you shoulder with elbows bent. Raise your arms and straighten your elbows to bring the weights up over your head. Lower your arms and repeat the process.



Front Raises



Stand with your feet apart and with abs tight in and your upper straight. Hold medium weights in front of your highs. Lift your arms with elbows slightly bending to bring the weights at your shoulder level. Lower your arms and repeat the process.



Concentration Curls



Sit down on a chair and place your right arm on the thigh of your right leg with a weight in hand. Then bring the weight near your shoulder by bending your elbow. Lower the weight and repeat.



Kick Backs



While standing lower your upper to about forty five degrees to the floor in way that it is parallel to the floor. Hold the weights near your rib cage with your elbows bent. Then straighten your elbows to raise the weights above your hip. Go back to your original position and repeat the process.



Always remember to warm up before to begin the upper body workouts. If you are not clear about the exercises discussed here in this article you should approach a fitness trainer who can demonstrate the workouts to you. Its always advisable to workout under the guidance of a personal trainer.

About the Author

The author has a personal training program called Fitness Concepts Personal Training which includes a boot camp Diamond Bar program. If you want more workout ideas be sure to visit his site!