Keeping Track of Your Weight Loss Progress

Sometimes we can get discouraged when we’re trying to lose weight because we expect fast results even though it has taken us New Year’s to put on weight. We work out for one week and eat healthy form no more than four days and expect to have lost 10 pounds. It took you years to put on the way you have put on and it will take you just as long to lose the weight if not longer.

How can I keep myself focused and on track?

One of the best ways to keep track of how you are losing weight is to take measurements with a tape measure. Sometimes we lose inches on our body but we don’t necessarily lose weight or pounds of fat. If your jeans feel looser than they did before, you are on the right path and you are losing weight. I like to use logging and tracking sheets in order to track my results and also my nutrition guide. I am currently following a portion control guide which tells me how many calories I can consume each day. I don’t go over that amount and therefore I am able to lose weight. By keeping track of how many containers of various foods I am eating, I am able to see how much I am consuming and therefore how much I will lose weight.

What about following a nutrition guide?

It is a wise investment to get various portion control containers to use alongside your exercise program. Weight loss is a combination both of diet, nutrition and rigorous exercise. If you do not log and track your food intake or the amount of calories you are consuming, you will not know how much weight you will lose. Additionally, you must track your results so that you continue to feel inspired and confident in the fact that you will lose weight. Simply exercising and eating whatever isn’t going to help you lose weight.
You need to be very detailed and specific and very very strict in order to lose the most amount of weight possible in the smallest amount of time. Write down what you are eating, and keep a food journal for the best results possible. Additionally make sure to get a glasses of water a day and keep track of the amount you are drinking because most people only get four or less glasses of water per day. And drinking plenty of water can help accelerate your weight loss progress.

New Product for Weight Loss for the New Year

Every year, scientists and researchers learn about new popular products that can help us lose weight.  Some products are helpful and efficient whereas others fail to provide us with any extra fat or calorie burn.  This new product from Skinny Body Care combines the hottest ingredients of 2015 like garcinia cambogia and raspberry ketones to help block new fat from forming and also help to curb cravings.

How does it work?

Well, it works in a variety of ways depending on the ingredients that are present in the product. Skinny Body Max has 7 key ingredients like caralluma and glucomannan, both of which come from plants found in India and forests in Asia and are used to help suppress the appetite. What this does is makes the user less hungry day in and day out. Rather than eating 2 or more servings at each meal, the pills expand in the stomach and the fiber is absorbed by the water.  The pills can increase to up to 50 times their original size, expanding in the stomach causing the person to feel too full to eat more than a nice decent sized serving of their lunch or dinner.  It’s important to drink at least 8 glasses of water each day with these pills because water is the key ingredient to making them work. Throughout the day, you don’t need to drastically change your original diet but it is important to maintain good health and healthy choices when eating. Try to eat snacks like fruits and vegetables or whole grain cookies and granola bars.  If you eat junk all day long, the pills won’t work as they would otherwise.

Do I need to exercise to lose weight?

You also don’t need to increase your daily exercise if you are unable to but remember that the more exercise you do, the more calories you will burn and the more weight you will lose.  So if I were you, I’d try to add in 20-30 minutes of exercise a day so that you are not only burning extra calories but that you are tightening your muscles and getting stronger and stronger throughout the day.  Skinny Body Max might be one of the best new diet pills on the market because it is full of all natural ingredients and it helps lose weight in several different steps. First of all, it helps by making the user feel less hungry throughout the day. Secondly, it contains garcinia cambogia which helps block the formation of new fat so that you will be less inclined to gain weight or put on more fat if you are eating poorly over the weekend or over the holidays.

If you start the 90 day challenge, all you need to do is commit yourself to taking 4 pills a day for 90 days with at least 8 glasses of water a day.  In doing this, you’ll see a huge difference in your appetite and your waistline.

Keeping Mentally Fit: Cognitive and Brain Therapy

It’s common knowledge that as we age, our physical body begins to show signs of aging. We start to get wrinkles, the skin becomes drier and more course, age spots appear and fine lines around the forehead. The skin gets looser and we are usually weaker and lose muscle and bone density.  But sadly, our bodies aren’t the only thing that begins to deteriorate. As we age, our minds become much less “sponge like”.  Have you ever noticed how quickly young children are able to learn new languages, new skills like instrument playing and other things with such ease?  That’s because their minds are open and sponge-like, just waiting to absorb and process new information.  However, as we age, we lose this skill.

Some people age better than others but in worst cases, some people begin to lose all memory whatsoever and this deterioration of the brain becomes worse and worse.  Luckily, the innovation of science has allowed us to determine the root of this problem.  Neurosurgery is a particular medical field in which patients are diagnosed with a number of conditions relating to the nervous system. While this can affect all areas of the body including the nerves and the skull, it also can impact the brain.  People who suffer from degenerative problems as a result of aging have the option to undergo a surgical procedure performed by a licensed neurosurgeon trained in neurology. Scientific and medical research has allowed neurosurgeons to come along way in how they understand and are able to treat various brain and cognitive disorders.  Some senior citizens may suffer from Alzheimer’s disease or forms of dementia and all of these are directly related to neurology.  These “anti-aging” procedures are nothing superficial. They work to help better the lives of individuals with truly debilitating diseases that affect how they live their every day lives.

There are several steps to neurosurgery that first involve trying to prevent the disease or effects of aging from the onset. For those elderly who are not presently diagnosed with any neurological disorder, physicians recommend preventing potential memory loss by keeping your brain active and fit. This can be done by reading literature, avoiding processed foods and foods with chemicals, keeping busy and leading an active social life.  For those who have surpassed the prevention stage, it is imperative that the diagnosis of what exactly is happening in the brain is conducted by a medical professional with years of experience in his or her field.  There are many types of neurosurgeons, but it is important to get one who has particular experience and training with degenerative diseases caused by aging.  The procedure is lengthy, but if conducted successfully, can help revert years of damage to the brain caused by aging and could lead the patients to continue to live happier and longer lives.


Osteopathy versus Massage Therapy: Which is for you?

With some differences, both these techniques are just about the same. Both are valid from the medical point of view, but which one is the best depends upon your exact medical condition. There is an overview of the differences between the two so that you could easily decide which one is the best for you.

massage-therapy-or-osteopathyMassage Therapy and Osteopathy
Massage therapy is used for different purposes and the treatment of many different kinds of tissue. The massage therapy uses some physiological methods. The soft tissue therapy is the other names similar to the massage technique using skeletal procedures. Osteopaths London use soft tissue approaches not just for diagnosing the issue but also to treat them.

Massage Therapists Lack Diagnosing Abilities
Massage therapy can only be used to reduce the local muscular tone and sensitivity without having the capability to diagnose the real cause. Sometimes, doing massage therapy without any proper diagnosis can further worsen the problem. Although, massage therapy has proven to be quite beneficial therapy for treating specific problems, the inability of certain massage therapists to diagnose the actual issue can hinder the process many times. The osteopaths have this edge over massage therapists and, therefore, can prove to be more precise and efficient regarding the problem solving.

How Is Osteopathy More Effective?
Those who undergo massage therapy know that this method only cures the symptoms. The massage therapists only can say that the muscle is either tight or restricted and as they cannot know on their own what the actual issue is, they lack the ability to cure the real cause. Instead of treating the real problem, they focus on treating the symptoms alone and thus the results are not very effective and long-lasting.

Contrary to massage therapy, osteopathy helps to treat the cause of the issue by doing a proper diagnosis of the tissues. It also takes into consideration any medical history the patient had and performed the treatment accordingly, keeping in view all the aspects.

The Similarities between Massage Therapy and Osteopathy:
Both massage therapists and osteopaths have the sound knowledge of the anatomy, physiology, and the mechanism of the body.
Both know quite well that how the major systems of the body such as the nervous system, cardiovascular system, skeletal system, and the muscular regime of the body work.

Which One Is Better?
Even though, both the methods are involved in relieving the pain and helping the body to move without any restriction. However, with the edge of the diagnostic abilities the osteopaths have, they are proven to be the most effective in making the body to move in flow and regulating the nervous and muscular system of the body.

5 Secret Methods Dentists Reveal For Optimal Oral Hygiene

The first thing I think about when someone brings out the camera and is about to take a picture, is how my teeth are going to look in the picture. Prior to having braces, I was always embarrassed to smile in photographs because I had missing teeth and other teeth were not aligned properly. After 4 years of wearing braces, I never smiled with my mouth open because I didn’t want to flash those brackets to the world!


But once my braces came off, my dentist said my teeth were the most beautiful set he’d ever seen and I have never stopped smiling since then! The thing is though, my dentist who gave me dentist la mesa was one of the best in my city and he shared some tips with me to make sure my teeth looked incredible once the braces came off, here are the secrets he shared with me!

1 – Always floss your teeth, twice a day and especially under the wires or retainers to make sure no bits of food are stuck between your teeth and gums. You might think it’s okay to have a little bit of food stuck there overnight but you’re just inviting plaque to start forming and mess up all the progress you’ve made by improving your oral hygiene.

2 – Do not eat any sticky foods that will get caught in your brackets. This includes toffee, chewing gum, taffy or any type of candy that stretches and can stick in your teeth. Even dried fruits should be avoided because they are so high in sugar and sticky like raisins or dried cranberries.

3 – Don’t crunch or bite on heavy nuts, lollipops, jolly ranchers or ice cubes! My dentist said he can’t tell me how many teenagers come into the office to replace a bracket after it’s popped off when they’ve eaten an ice cube. You need to treat your braces gently because they will break easily if you aren’t careful.

4 – Drink plenty of orange juice and eat strawberries! Vitamin C has incredible health benefits not only for the total body but for your oral health as well. It helps to decrease plaque to avoid a build-up that could lead to cavities.

5 – Your brush DOES matter! Don’t skimp out and buy a cheap toothbrush from the dollar store to save 2 dollars. Investing in a high quality toothbrush from a pharmacy or even a supermarket that sells a premium line is definitely worth the investment. You can feel the difference a four dollar toothbrush makes as it will clean your teeth and gums in a way that the small cheap brushes can’t.

If you follow the above recommendations by a dentist, you’ll be surprised by how much better your teeth will get and you won’t have to go to the dentist as often for teeth problems. Keep Smiling!

Keeping Motivated While Losing Weight

Losing weight is a long annoying process for most people. If only there were some magical button you could press and lose all the weight you wanted to. Sadly, there isn’t.  There are many products and pills out there that advertise “instant weight loss” but sadly, the majority of them don’t work and people end of wasting their money and feeling cheated at the end of it all.

Here at ESPU, we believe there are 3 key factors in losing weight and we would like to take this time to lay out the exact three steps you should follow in order to lose weight successfully and quickly.

First of all, it is essential to have a “plan”. If you think you can wake up and just start to lose weight without having developed a fool-proof weight loss plan, you are quite literally fooling yourself.  You need to have researched and understood the exact steps that will contribute to your losing weight quickly.  We recommend you find some type of dietary supplement that will work as a kick start to your weight loss. We are huge fans of skinny fiber as discussed in our earlier posts.  Maybe you are asking, what is skinny fiber? It’s a fiber pill that is all natural and can help you lose weight simply by expanding in your stomach so you feel very satisfied after eating a regular-sized meal like lunch or dinner.

Weight gain and weight loss are all just a game of numbers. Eat more, gain more, eat less, lose more. If you eat more than you burn, you’re going to gain weight. That’s simple. That’s math.  If you eat less than you burn, you will lose weight.  So the science behind it is quite simple, the skinny fiber helps you to stop being so hungry throughout the day so you are satisfied after just one plate or serving of lunch or dinner.

Okay, so that’s step one complete. Secondly, you need to find a list of super healthy foods that are delicious and that you like.  What are your favorite foods? I’m guessing the majority are junk food like burgers, pizza, fries, etc.  Well, what if you could make healthy alternatives of these foods?  Chicken burgers with whole wheat buns, pizza with a cauliflower crust?  Butternut squash fries?  The possibilities are endless. You can find more recipes like these at this health website found here: Sure, it might require a little more preparation time but the results will astound you if you are committed to the process.

Lastly, support. Find some friends and family members who also want to lose weight and they will join in some sort of weight loss challenge or competition with you.  Make a bet out of it, make it a game.  It’s a lot more fun to do this with someone than face the challenge alone. 🙂

Tracking Your 3 Day Diet Success Online

One of the best ways to lose weight is really simple, it’s just a maths game. Calories in, calories out.  Of course in doing this, you need to have some sort of calorie counter but you get get those for free on your cell phones, just look up a calorie counting application.

Second step is to find a diet plan that works for you. I’ve tried many and if you are simply logging in every little thing you eat throughout the day, that can take a lot of time and is pretty annoying. I like to follow the 3 day military diet when I’m trying to lose weight. The short term diet is meant to get you in serious shape before a big special event and only requires effort on your part for 3 days: so you will eat food like grapefruit, coffee, vanilla ice cream, apples, cheese, etc. You can drink coffee in the morning that has a lot of caffeine and will get your metabolism revving throughout the day. This is a must.

The diet is great if you have to go to a party or wedding for example and need to fit into a little dress.  I like doing the diet on the weekend because you will feel really tired and hungry when you don’t eat a whole lot for a few days. So try not to do to much exercise or exert yourself too much.

Other diets can help you lose weight but they are more difficult to follow. One long-term diet that I have heard about and  but with this diet you need to eat only 500 calories a day for 3 weeks and that is really difficult. I prefer sticking to a diet with 1500 calories as it is more feasible for long term results and success.

Some of these diets you can continue doing for months and months and continue to have success where others are only short term. At the end of the day, your body needs food and calories for energy to be able to perform your daily tasks so don’t forget that going forward.

If you are able to do some exercise in addition, that is even better because exercise helps burn fat and also build muscle to create an athletic and lean sexy body that people will be jealous of and want to work to attain as well.  The best recipe for success is eating clean, working out, and drinking a lot of water each day. You can also take hcg drops for optimal success if you are following that particular hormone based diet.

I hope you enjoyed this article about different diet plans you can follow and stay tuned for more!

The First Steps to Success

Okay, welcome to our second post. Let’s get started on the journey to a better and healthier and happier YOU!

First off. Go to your fridge. What’s in there? What do you crave? Throw it out. Get rid of it. Mom’s complaining? Tell mom it’s got to go, tell her why. Tell her to put the coke, the chips, the candy, the ice cream under lock and key or don’t have it in the house.

Temptation helps no one.  I am tempted enough at the grocery store when I do my weekly shop. You think I’m going to stop myself from eating an ice cream or TEN if they’re in my fridge under MY control, already paid for, just sitting there waiting for me to devour them? NO.  Get rid of that stuff or you will just be taking 7 steps backwards every time you take a step forward.

That’s the first step. More to come!

Getting fit on the internet!

People nowadays are obsessed with everything online. TV, films, media, social networks. It’s all ONLINE baby and online isn’t going anywhere. Well, what’s the problem with that? I don’t see many problems except one that is glaringly obvious.  We are all gonna get fat sitting online all day on the internet and not moving around.  Instead of going out for coffee or a walk in the park with a friend to catch up, we are tempted to just send a quick facebook message or skype online. And that’s great when your mates live abroad or in another country or city.

But whatever happened to meet ups just to get a bit of fresh air and exercise? Well, we decided that we needed to come up with a solution where getting fit can be fun and interactive ONLINE and on the internet.  We’ve come up with exercises you can do from your computer chair, things to do during commercial breaks and many more things. Stay tuned and keep us bookmarked!