Stop loosing and start gaining with Brain Plus IQ
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Benefits and usage measure of brain plus IQ.
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Calorie Counting Tips and Tricks
First, Let’s Start with: What is a Calorie?
A calorie is a unit of energy that your chemistry professor would call a Kilo-Calorie. It’s the amount of energy to raise 1000 grams of water 1 degree Celsius.
In these scientific terms, it may have to do with raising the temp of water, but in nutritional terms, a calorie really means the amount of energy in a specific amount of food which could be in the form of a carbohydrate, a protein or fat.
Technically, the unit we call calories in nutrition is actually kilocalories, so a single calorie is technically 1/1000’th of the amount of kilo-calories on the food labels. So go tell your friends that the yogurt they’re eating contains 8,000 calories and I’m sure you’ll get a good laugh, but then you’ll have to explain it to them, too!
For convenience, food labels doesn’t state ‘kilocalories’ but instead they simply write ‘Calories’ with a capitalized “C” in front which represents ‘Kilocalories.’
Counting Calories for Weight Loss
The principle behind losing weight by counting Calories is pretty simple but that doesn’t make it easy. Just think Calorie intake versus Calorie output. If you eat more Calories than you burn during the same period of time, then your body has to find somewhere to store the excess calories unless it is going to send them out.
So what does your body do with extra Calories? You guessed it, your body will store these for later use. Some of teh storage forms include sugars for immediate use, proteins for use in the body functions, and the body also stores the excess as fat as we’re all well aware of. That’s how we put on pounds if we aren’t mindful of the Calories in-Calories out concept.
On the other hand, you drop the pounds you’ve added through excess Calories by burning the stored fat. You do this by burning more Calories during a period of time than you ate.
So losing weight really boils down to burning more Calories worth of exercise and activities in a day than you ate in Calories that day.
So to start you’ll need to know how many Calories you’re burning in a day. You can do this by visiting our weight loss calculators.
As you settle on a number for your daily Calorie needs, you’ll consider your age, sex, weight, height and also the amount and level of activity that you participate in. These factors all go into consideration in arriving at an accurate figure.
Of course you would also want your Body Mass Index (BMI) to be within 19 & 25 because that is the healthy zone for most people (excluding people like body builders or people with high amounts of muscle). Anything above that range puts you into the overweight category and anything below that could also suggest that you’re underweight.
Okay so that said, a single pound of fat on your body typically takes about 3,500 calories to burn off. So if you want to lose 10 pounds of body weight, you’ll consider burning a total of 35,000 Calories. But don’t worry, when you start looking at how many Calories you’re consuming, you’ll be happy to find that you’ll be able to cut this amount out of your diet.
So next then, how can you achieve this? Well that just depends on how quickly you wanna lose the pounds! As an example, if you cut back 350 Calories per day from what you were consuming previously, you’ll drop one pound of weight in 10 days. (350 X 10 = 3,500.)
…But if you wanna lose more than one pound of body fat in 10 days, then you could consider eating 700 Calories less per day i.e 700 X 10 = 7,000 Calories. This would take it down to 2 pounds in 10 days. And I know this may sound like it’s too slow for what you want, but you will really start seeing results from doing this on a consistent basis.
How do you Count Calories in Food?
Essentially, to successfully use Calorie restriction and “count Calories”, you’ll need to have a good idea of how many Calories are in your food that you’re eating on a regular basis as well as any food you consume at special occasions.
Here’s a basic outline:
Carbohydrate – 4 Calories/gram
Protein – 4 Calories/gram
Fat – 9 Calories/gram
But you really don’t need to look at this as much if you focus on the total Calories in your serving. A the same time you’ll begin to realize that some foods pack a lot more in Calories than others of course… i.e. sweets, junk foods, etc.
Fat holds twice as many Calories as carbohydrate and protein. So foods high in fat will add up quickly.
But there is theory and way of approaching weight loss that doesn’t buy into the fact that avoiding fat will get you the weight loss you want. But we won’t get into that. We’ll just focus on the fact that if you restrict your Calories through discipline, you’ll get the results.
Using your food labels and the internet or a handy app for your phone, you’ll be able to easily sum up how many Calories are in your food. Fiber gets a lot of attention because fiber content in food really doesn’t count towards Calories because it isn’t digested. On the contrary, it’s healthy for your digestive track and helps your overall health in that manner. But make sure you understand that you’ll be more regular if you start adding a bunch of fiber to your diet.
Here you can track your Calories through your stats section. Right alongside your body weight, you’ll instantly see the correlation between reducing Calories and your body weight going down as well. Add to that the element of weight loss competition at work and you’ll have the great ingredients for weight loss success.
As an example, if you wanted to go crazy and really start to understand Calories in your food that come from fat, protein, and carbohydrates. You could look at your nutrition label and see 20 grams fat, 10 grams protein and 30 grams carbohydrate. Just multiply each gram of fat by the number 9, each gram of protein by the number 4 and each gram of carbohydrate by the number 4. Then add them up to get the total Calorie content in your food.
So in that example, it would be approximately 180 + 40 + 120 totally 340 Calories for that food.
There are lots of online calorie counting apps and programs that remove the headache of counting your Calories. Most of these will easily handle Calories in Vs Calories out and will take into account your level of physical activity. Just faithfully do what Weight Loss Calorie App tells you to do and enjoy the results – a new lighter you.
Tips for a Great Diet Competition at Work
The office can definitely a place where people end up putting on a few pounds. And that’s no surprise, right? With all the sitting at desks, munching at your desk, December office parties, ordering lunch as a group, and don’t forget the baked goodies co-workers bring in especially in December. We all know what desks to visit if you have a craving for something sweet because they have a jar of goodies sitting prominently there for you to grab. And so it goes that it’s no wonder extra weight starts to creep onto our own personal scale. So that said, instead of getting bigger and bigger at our job, consider losing some weight together by starting a Biggest Loser-style challenge at your office.
To learn how read more.
There are several things to consider when you wonder how to start a biggest loser at work.
1. Choose a starting date on which everyone gets weighed that day at the office or at home. It’s important to have a start date so that you have a basemark to use in the calculations. It’s also good for buzz because people will be talking about it that day and the days leading up to it. You could consider recording the numbers on a chart that the weight loss competitor gets to hold onto. Oh, wait, NO DON’T DO THAT!!! Remember that here, the stats for each person competing are recorded easily, quickly, and privately online.
2. Next choose whether you’ll be requiring weekly weigh-ins or just a single grand-slam weigh-in on the final day. Now, you might be tempted to choose one single weigh-in on the final day because you don’t want all the hassle of reminding people and getting their weights, but once again, remember that on our site you don’t have to worry about that. Additionally, weight loss wars competitions have a feature allowing the administrator of the biggest loser at work to email everyone in the competition with just a single click.
3. Choose a final date for the end of the biggest loser competition. Make sure that the competition goes for an amount of time that gives the weight loss contestants to make real progress in chipping away at their weight, but don’t let it drag on so long that coworkers become disinterested in the challenge. Most common lengths are 2-4 months, with 12 week biggest loser at work competitions being the most common.
4. Then of course, you’ve got to figure out what the office Biggest Loser will win as far as prizes go! A couple options to consider are that everyone from the office can put $10 or $20 into a pot and the winner wins the grand prize total of the entire pot. You could also do it as a wager like everyone chips in to buy the winner a massage, a gym pass, etc. Once again, our features come to the rescue by allowing you to specify and track prize pot money while retaining complete control over the prize money (because weight loss wars does not accept nor handle the actual cash involved in the competition.) For distributed workforces that are located at more than one office, you might consider using paypal to handle prize money.
5. Remember that it doesn’t matter how many pounds each weight loss warrior loses — it’s more about the percentage of body weight lost compared to the starting weight. You’ll find that even though it’s a competition, people will trash talk all day long, but when it comes right down to it, people will encourage each other, support, and motivate each other to eat healthier. You may also notice a significant decrease in the 3 p.m. runs to the doughnut shop! Some of the skinniest people in the office may find themselves all the sudden all alone on these convenience store and doughnut store runs! You’ll notice the strangest things like people spontaneously assembling into groups to work out during lunch or groups of walkers taking to the sidewalks around the office on lunch breaks.
Remember that weight loss is aided immensely by a little healthy competition! This can be just what you need to help you ditch old habits and get sparked onto the path that brings you back much closer to the weight you had in high school.
Healthy products vs non healthy products
It looks healthy……but it’s not!
Joke’s on you, my friends!
Did you know there is a plethora of food out there that you have been tricked into thinking is healthy, but that is in fact NOT healthy? Rude, I know! How dare people go around convincing us that a fast food salad with extra dressing and a diet coke is a meal that’s going to help us lose weight! The nerve!
Time to set the record straight: Here’s some sneaky unhealthy food posing as healthy food. Don’t let their disguise fool you.
1. Yogurt with fruit
The fruit is only healthy if it’s fresh. Most yogurts with fruit in it have been sweetened and therefore contain twice the amount of sugar as plain yogurt. What start out as a good attempt quickly turns to a not-so-healthy snack option.
TRY THIS INSTEAD: Plain yogurt with fresh fruit added to it. If it’s too tart for you, try a natural sweetener like fruit that is naturally sweet or honey.
2. Fruit juice
Don’t be tricked by the gigantic apple on the carton and the huge banner that proclaims “100% Juice!” Even 100% juice most often contains sugars- usually fructose. Too much fructose leads to obesity and bad cholesterol. These juices also have added preservatives and thick sugar syrup to maintain the color and consistency of the juice.
TRY THIS INSTEAD: Use your own fruit to make your juice in a juicer or a blender. (You can even add things like spinach and you’ll never taste it blended in with all that fruit.) It won’t be as sweet, but so much healthier.
3. Diet Carbonated Drinks
I myself am a diet coke addict, so I hate to admit that there is not one healthy thing about diet soda. The best word to describe diet drinks is artificial. Everything is artificial in these sodas- that includes sweeteners, colors and flavors. All in an attempt to make the diet drink taste like the original.
TRY THIS INSTEAD: My dad used to say that if you’re trying to lose weight never to “drink your calories”. Sorry folks, but the best replacement here is good old fashioned water. Water is the best option because it quenches your thirst without adding on the pounds. If you want a little flavor add fruit to the water- a lemon or a lime. Get crazy with the fruit- I even like putting berries in my water!
4. Low fat dressing
Don’t be fooled by the “low fat” tag. In order to take out the fat in a product they have to throw in something to make up for it- more often than not sugar. They also add their fair share of the same “artificial” products that thrive in diet sodas- artificial colors, artificial flavorings, artificial sweeteners. Don’t let them trick you! (And while we’re on the subject of salad dressings- stay away from salads sold at fast food joints. They’re packed with preservatives and are no good for you. Stick to your own fresh salads.)
TRY THIS INSTEAD: A dressing that contains olive oils or vinegar is going to be a much healthier option. Or consider making your own dressing. There is a myriad of salad dressing recipes online and that way you can know exactly what you are putting into the dressing. These are often healthier, fresher- and not to mention cheaper- than store bought dressings.
5. Breakfast cereals and granola bars
While some cereal and granola is very healthy, much of it is packed full of sugars. Make sure you are paying attention to your cereal labels: It might make you sick when you realize how much sugar and salt is in it. And while it is true that granola has healthy grains and nuts, these are held together with sugary substances like corn syrup. Some granola bars even have chocolate chips, or marshmallows in them making them not much better than candy bars.
TRY THIS INSTEAD: Omelets are a great healthy breakfast food- eggs and vegetables galore! Cottage cheese is also a great option- good with nuts, fruit, or even tuna. (Did I just say tuna and cottage cheese together, oh my!) Or try a fresh fruit smoothie. (But be aware of what we talked about with fruit juice.)
Weight Loss Competition – Are you in?
Want a handful of rules that have been helpful for many of the thousands of successful weight loss challenges?
Here is a handy handful of biggest loser competition rules for you to consider. And if you want to get started with your own biggest loser challenge here on the site for the dirt cheap $10 that it takes to create the competition, here you go, too, click here: Start a Competition & Apply some Biggest Loser Competition Rules right now!
Weight loss challenges are not just a popular TV series about weight loss, they’re a real movement that your office, family, or friend group can tap into.
So now with the perpetual new year looming once again right up ahead. Why not hit up your HR department to start your own office challenge. Or heck, if you ARE human resources. You might be looking for some guidance to run one. So, we’ve automated the entire process so you can be up & running in a matter of a few minutes.
Okay so let’s get down to the skinny: If you want to run a challenge with with coworkers or friends or family, here are some some universal rules for running a weight loss challenge that you can pick and choose from:
1. Consider Requiring the competitors to pick a scale and weigh in on the same one throughout the whole contest.
2. For fairness, you can choose to use weight loss as a percentage. Of course you’ll want to note that you won’t have to worry about doing these calculations because we do these calculations for you and each competitor in the stats section. It’s as simple as each contestant entering their weight on their own profile. This information is kept private and they can choose to show it off to the world.
3. Pick a fun competition name! If doing a team based challenge, let the teams create creative names that describe themselves in a fun way. Remember that here each competitor can also choose their own creative and unique username if they want to add to the fun.
4. Set starting dates that are far enough out that you’ll be able to get the word out to enough people. But don’t set the date so far out that people lose interested. Many of them will be itching to get started losing weight once they get the idea of the biggest loser competition in their head!
5. Pick a length of time that gives competitors enough time to lose weight. The most typical weight loss competition length is 12 weeks. This is also a standard length for many weight loss programs such that people will be able to make some real progress. Some will want a longer competition in order to lose more consistently over time. So you can balance the desires and goals of your people. The longer the competition, the less motivated people become over time, so you’ll want to keep in mind that you’ll need good ways to keep people motivated.
6. Sending invitations can be a fun part of the competition itself because of the proprietary “Smack-talk” invitation engine.
7. Consider setting a cash prize pot that will turn some heads. For the most committed participants, require everyone thrown a specific dollar amount into a pot such as $10, $20, $50 or even $100 or more. Weight loss people can keep track of this amount so that people will see what the amount of money they could win by being the biggest loser.
8. Consider weekly prizes to keep people involved even if they don’t feel like they’re going to be the ultimate biggest loser in the competition. If you’re doing an office competition, consider having the company match that amount or handle weekly prizes that will give good buzz and excitement. Many companies give away iphones, ipads, gym memberships, bikes, and vacations as weekly and final prizes.
9. Consider that you can set up your competition to be an individual or a team based challenge. The team challenges bring more group participation and motivation, and they’re super simple to organize on the site. All you need is for people to self-organize into teams of specific amounts of participants. For example, you might allow coworkers to create teams of between 3 and 5 members. You might consider having offices team up against other offices.
9. Remember to HAVE FUN, Eat healthier (or how about just eating less), and put in some good time exercising.
10. Specify a weigh-in day of the week each week or a period of days. For example, if you wanted to allow competitors to weigh in on any day of the weekend or any day between Friday night at midnight and Monday night at midnight, that would allow people to choose the best time for their optimal weight. They won’t want to weigh in when they’re feeling “heavy!” So if they have a couple days, they can get ready.
11. You can also make a decision as to whether you want to prepay the $10 entry fee for each participant in the contest (i.e. for all company employees). Or on the contrary you may want to consider letting each contestant put more skin into the game by paying the $10 entry fee themselves.
12. It’s a good idea to allow people to join the competition “late” after the official start date when the body weights will start registering weight loss percentage. If you let them join anytime up to within the first few weeks, they may need play catch up to drop as many pounds as their counterparts who started earlier, but they can do it! Many people will want to join in when hearing about it and it’s good to let them join late.
13. You may want to think about splitting the prize pot if you’re doing one. There are many creative ways that prize pots have been split, such as 100% to the biggest loser. Or 70% to 1st place loser, 30% to the 2nd place loser, etc. Or you could consider donating 50% of the prize pot to a charity of the biggest loser’s choice and the 50% goes to the biggest loser them self. Other competitions award everyone who loses weight at all. Still others require competitors to reach a base percent loss, such as 5% and if they reach this amount, they share in the “big pot” to the exclusion of those who don’t reach this minimum goal. You get the picture that you can get creative here.
14. Consider making weekly weigh-ins requires, but allowing a few misses so contestants aren’t inclined to give up after just missing one weigh-in. It’s been proven that competitors who weigh in regularly, (at least weekly) lose significant amounts more and also are more likely to keep it off!
15. Develop a culture where people are free to trash talk, and can lay it on nice and heavy with those who they have a good relationship with, But also make sure that there is lots of support and encouragement going around as well. It is found that talking smack can add to the fun, competitive nature of the competitions. And it has been shown to spark weight loss as people get fired up.
16. Consider requiring competitors to write a nice, positive comment on the competition wall once per day, or once per week. This encourages people to watch for the wins and successes amount their fellow competitors and also gives them a chance to razz a friend for having lost the lead that week!
17. Members of the competition will find a fun and strange sense of accomplishment as they lose even just half of a pound. This is further magnified as they can view their own personal weight loss graph and as they can view their percentage lost on the competition leader-board. Here they’ll be able to compare their own loss percentage to their competitors in real time!
18. Consider having the contestants write a journal entry about how they’re doing and how they’re feeling. If they choose, they can publish this publicly, or they can keep it private. Either way there are 10’s of thousands of stories that you can read on internet from others who have published their stories in the adventures in health section of the site. Read, get involved, get inspired, relate with others’ struggles, and learn how others have overcome their weight loss problem.
What’s Your Reason for Weight Loss?
So the big question is: What’s the real reason you want to lose weight?
Here’s a pic of the beach to get you excited about how you’ll look after you do a weightlosswars competition. Because remember, there are so many reasons to lose weight, but the one that is important is the one that helps you to get there and to keep the healthy body weight permanent.
See, sometimes we get discouraged and we need something to keep us going. This is because the definition of integrity is to stick with your plans and commitment after all the fervor and the excitement have faded. If you can manage to continue to remain faithful to your goals to lose weight, then you will be on the way to greatness.
A famous Olympic swimmer was once asked what his secret was for greatness. “What keeps you going?” he was asked, “What makes you great in spite of all the odds stacked constantly against you?”
His secret? In his own words, this humble young man who did not look like the pompous type you might expect out of someone with such staggering success in the world of athletics. He was quiet, and his response was amazing: “I kick when I don’t feel like kicking, and I stroke when I don’t feel like stroking.” This Olympic swimmer certainly has a lot that he can teach us about weight loss. There are times when we will want to give up, but we must not. There are times when we feel like we don’t want to kick, we don’t want to resist the urge to eat, but we must resist. There are times when our natural body wants us to just lie around and not go on that run, but we must go on that run.
The greatness and the seeds of integrity and commitment exist in all of us as God’s children, and we should follow the example of this great Olympic swimmer and find the greatness of our healthy self within.