Chic-Shuk Secrets

Cellulite- a bumpy orange peel or cottage cheese-like appearance of the skin found mostly on the hips, thighs and buttocks, is the bane of about 90% women, regardless if they are fat or slim.
Improper diet and lack of physical activity are the leading causes of accumulation of fluid, toxins and waste products in the body that bring about the formation of cellulite, therefore, you have to change to a healthy diet and exercise regularly to get rid of cellulite.
Eat a well balance diet that contains a high amount of fibers, lean proteins and complex carbohydrates, add fresh fruits and vegetables to your diet as well. Researchers have found that Vitamin C, which helps the body rid itself of toxins, plays a role in eliminating cellulite, so make sure you have plenty of it in your diet.

Besides a healthy diet, the most effective and long lasting way of getting rid of cellulite is by performing cardiovascular exercises like jogging, cycling, running, and performing weight training exercises, which increases the amount of blood flowing through your body and helps to flush out toxins in even the most difficult areas. The toner your body is, the better blood circulation becomes and the faster the dimply cellulite reduces.

Some say good things don’t come easy especially dieting or reaching sertain weight lose goals.  Reduce your calorie intake and increase your activity level is a strategy that’s always successful. But you need to know your specific calorie requirements and keep a record of your daily food intake to make it work. For someone like myself, keeping a daily track of my calorie intake is a hassle. Yes, it maybe hard, however, like said before is extremely important!
First, I record all of my food consumption and activity on a daily basis . I keep a simple daily food log by searching for database that gives caloric information for different foods I eat, and write down all exercises or activities I go throughout the day in order to help myself keep track of my calorie intake and expenditure. Then, I determine my net caloric intake, every day, using the following equation:

Net caloric intake = (calories consumed) – (calories expended)

I`m doing everything is my ability and strive to keep my net calorie intake within 50 calories of my daily caloric intake for weight loss.  On a weekly basis, reevaluate I daily caloric intake for weight loss until I reach my optimal weight.

As mentioned in my previous post, in order to really succeed on your diet and weight loss goals it is very important to first determine your basal metabolic rate (BMR), which is basically an estimate of the amount of calories your body would expend in a day if you did absolutely nothing. Using this appropriate simple formula will give you an idea:

If you are a woman, your BMR =

655 + (4.35 x weight in lbs.) + (4.7 x height in inches) — (4.7 x age in years)

If you are a man, your BMR =

66 + (6.23 x weight in lbs.) + (12.7 x height in inches) — (6.8 x age in years)

Next, you would need to determine your daily caloric need based on your activity level, then add these results to the basic amount of calories you burn. Choose your appropriate activity level from the following and get your approximate numbers based on these formulas:
1. Sedentary (little or no exercise): Calories = BMR x 1.2
2. Lightly active (light exercise/sports 1 to 3 days/week): Calories = BMR x 1.375
3. Moderately active (moderate exercise 3 to 5 days/week): Calories = BMR x 1.55
4. Very active (hard exercise/sports 6 to 7 days a week): Calories = BMR x 1.725
5. Extra active (very hard exercise/sports & physical job or twice-a-day training): Calories = BMR x 1.9

Once you have that number you can determine the number of calories you would need to cut per week/day using the following equation:

Calories cut per week = (optimal weight loss per week, in pounds) x (3,500 calories)

Calories cut per day = (calories cut per week) / 7

How to keep track of your net caloric intake on a daily base and keep your weight lose goals? find out in my next post: Keeping track of your diet- that`s the secret!  Coming next!

We all know dieting isn’t a simple. However, if you have some basic knowledge of mathematics calculation, and I`m talking really simple math, you have a better chance to succeed in achieving your new weight goals! Once you realize everything we eat, drink, snack, “just a bite” or, lets put it this way- every little thing that goes through our mouth (accept pure water, of course) is literally adding numbers to the equation. those numbers are obiously calories, and we wanna make sure the total will be lower then the number of calories our body burns during the day.  Reaserches proved that losing a pound of fat requires a 3,500 calorie deficit, which you can achieve by cutting calories from your diet or burning more calories through exercise.

So? How do we know how much calories we burn during the day?

Discover it in my next post to come : 

How much do we really burn?

Coming next!   

Once again Its all about choices. Choosing the right side dish that goes with your main course has some major affects on your diet and weight.
Switching your side dish from potatoes or rice to green spinach or vegetables mix, may be five times less the carbs, fat and calories plus five times more rich in nutritional antioxidants. I`ve tried some sauteed spinach,teaspoon olive oil with chopped red bell pepper, minced garlic and a dash of chili and I must share it with you- It was DELICIOUS near my grilled chicken! Yummy! Next time I`m trying some steamed veggie!!!