We all know that there are several weight loss programs that exist on the market to today but very few are as simple as eating a raw food diet. Many foods become much more calorific when cooked, especially if they are seasoned prior to cooking or cooked in a way which is high in fat, such as frying. A meal which is fried or baked using butter or oil can have as much as 25 per cent more calories than the uncooked ingredients alone.
Showing posts with label Lose Weight. Show all posts
Showing posts with label Lose Weight. Show all posts
Top 5 Foods to Help You Lose Weight
Losing weight is about getting healthy so it is important that you eat well and don't just cut calories. That being said, there are some foods that are better for weight loss efforts than others. Each of these five foods supports weight loss efforts in one way or another and will help you remain healthy as well.
How Does Protein Help You Lose Weight?
Protein is an essential nutrient to help you lose weight. According to the Insanity Nutrition Guide, your diet should consist of 40 percent protein. When you have the proper amount of protein in your diet, your blood sugar levels will remain stable, which will help with weight loss.
A study found that when people ate a diet that contained at least 30 percent protein they ate 400 less calories per day. They experienced less hunger, more satisfaction and they lost weight. Researchers have found that when people eat a high protein diet, their brain receives lower levels of hormones that stimulate the appetite. In another study, people on high protein diets lost more weight and fat than people on high carbohydrate diets. The loss of weight and fat are due to the increased feeling of fullness that a high protein diet provides.
How To Eat To Lose Weight - The True Secret Behind The Foods You Eat
If your goal is to achieve permanent weight loss then a diet is the worst way to go about doing it. Your goal should be to change your lifestyle by eating the right foods and giving your body the proper nutrition it needs and by becoming more physically active. When you go on a diet you eventually will go off of the diet and in return will put the weight right back on. If you instead change the foods that you eat with healthy nutritional foods your body needs, your body will naturally start to burn fat and lose weight.
Lose Weight With These Various Foods
If you look down and can't see your toes, then you might want to do something about losing that gut. Abdominal fat is the worst fat you can carry- especially for guys.
The best way to lose weight and eliminate that gut is the same way you keep hearing about- combining constant exercise and a smart diet. There are also foods that have been proven to help you lose weight. Keeping that beer belly (yes, guys, that means you) keeps you at risk for health issues, such as increased risk for diabetes, high blood pressure, and heart disease.
How To Eat To Lose Weight - The True Secret Behind The Foods You Eat
f your goal is to achieve permanent weight loss then a diet is the worst way to go about doing it. Your goal should be to change your lifestyle by eating the right foods and giving your body the proper nutrition it needs and by becoming more physically active. When you go on a diet you eventually will go off of the diet and in return will put the weight right back on. If you instead change the foods that you eat with healthy nutritional foods your body needs, your body will naturally start to burn fat and lose weight.
How to Lose Weight at Home - Creating a Healthy Home, Family and Self
The world is fast approaching a time when we all need help to lose weight at home. Creating healthy homes and families will be a critical challenge across the globe in the coming century as the world faces an obesity related crisis. No longer is losing weight just about vanity or feeling better. Reducing weight is becoming a choice between health and sickness, life and death with overweight or obesity being linked to more than 20 diseases and conditions including diabetes, cancer and heart disease. In 2012, more than 18 million people died from complications relating to high blood pressure, blood sugar, cholesterol and obesity.
Best Ways To Lose Weight Without Fad Diets That Don't Help
You have attempted to lose weight many times. You find programs you like, but you've lost motivation and interest to continue doing them. You might have even tried some extreme methods for losing weight.
An odometer is a great tool to track of how much you are moving is by wearing an odometer. It is recommended that you set a goal of 10,000 steps every day. If you aren't reaching that threshold, then get going!
You don't have to sacrifice flavor to lose weight. It used to be that weight-loss foods were bland food.There are now plenty of healthy sweeteners and other additives that mean improved taste without the need for extra calories or carbs. This is the right path to take if you to enjoy what you're eating during weight loss goals.
Track steps with a pedometer when you want to drop some weight. You should consider walking roughly 10,000 steps a day. When you figure out your average number of steps you take daily, you can push yourself to take more steps. Every step you takes gets you in shape and lose weight.
How To Lose Weight - Why Should I Lose Weight?
There are many reasons to cut down on your fat intake - Britain has one of the highest rates of heart disease in the world which is caused by clogged arteries which in turn is linked to fat consumption. If the arteries in the brain become infected rather than the heart the outcome is a stroke, for reasons not understood high fat intake is linked to some Killer Cancers like Breast, Prostate and Colon.
The problem is that most of the fats that we eat are wrong, butter, cream, meat fats, hard cheese, sausages, pates, pastries and cakes are all extremely high in saturates that increase cholesterol and block arteries.
Vegetable oils such as olive oil, corn and sunflower and oils from fish like salmon, mackerel and herrings are safe and can even be beneficial.
Is Exercise Required to Lose Weight?
Ask anyone what the solution for lasting weight loss is and in most cases they will undoubtedly tell you that you have to "eat healthy and exercise." What do I have against this weight loss philosophy? I have a few arguments against it, but the one I want to discuss in this article is the part about exercise. I firmly believe that there isn't necessarily any kind of exercise required to lose weight. I'm sure that statement got your attention, and I assure you it's based on solid grounds.
You see, after so much research done on this topic over the years, the best, certifiable method to lose weight that is scientifically proven is through caloric deficit. The best way to create this deficit is to consume fewer calories than you burn. In order to know how many calories you burn in a day, you have to figure out what your BMR (basal metabolic rate)/RMR (resting metabolic rate) is. Consuming a total amount of calories below your BMR will put you in 'weight loss mode', so to speak.
The Dirty Secrets That Make It Nearly Impossible to Lose Weight and the Best Ways to Overcome Them
Most people miss these two essential steps that greatly increase the odds of you successfully improving your body composition (either losing weight and/or gaining muscle).
Step One:Prepare mentally.
Step Two:Combat weight loss side effects with super high density nutrition.
To appreciate the importance of step one I will need to explain step two in detail. Firstly you must realize that changing your diet and activity level (exercise) will have very profound and far reaching effects on your body. Not just physically but mentally and emotionally as well.
On A Scale of 1 to 10, Where Is Your Motivation To Lose Weight?
Motivation is such a peculiar thing. It can be the entire difference between success and failure. Completing a task or leaving it to be finished at another time.
Motivation by definition is the reason, or reasons, one has for acting or behaving in a particular way. When someone is wholeheartedly motivated to do something, there is literally nothing that will stand in their way to be successful. The motivated individual will more likely accomplish their goal, since quitting is not an option.
For instance, if someone is truly motivated to learn how to play tennis, naturally they will purchase a racquet, tennis balls, and the appropriate clothing, but in no way does it stop there.
How To Lose Weight While Eating The Right Foods
Weight loss is a depressing topic for many people, particularly if they have tried and failed to shed their extra weight. However, it is possible to lose weight by simply eating the right foods. The following tips will help you slim down quickly while you enjoy foods that you normally purchase.
Dairy foods should be at the top of your grocery list each week. Milk, which has calcium in it, can help to control your cravings. Studies indicate that people with a calcium deficiency generally have more fat mass and a harder time dealing with food cravings. Other dairy foods are beneficial as well. Researchers are investigating the possibility that consuming three servings of dairy each day can dramatically cut back on body fat in overweight individuals. When coupled with calorie watching, this can be an extremely effective method of losing weight.
Wine drinkers, rejoice; it is actually beneficial for you to have one small glass a day during your weight lost journey! Resveratrol, which is found in red grapes, has anti-aging properties. It also seems to release fat as well. Research has shown that individuals who drink lightly tend to gain less weight than others. In addition, resveratrol could help with workout endurance, too.
Coconut oil is another necessary item on your shopping list. While you need to be careful with how much you consume, coconut oil has been identified as a way to decrease waist circumference and raise high-density lipoprotein. It may also help control cholesterol and reduce the likelihood of heart disease. Just remember that coconut oil does have saturated fat in it, and it is important to keep your saturated fat intake low (it should only make up about 10 percent of your overall calories for the day).
Focus on protein. Not only will it help your appearance, it will help you lose weight. Eating protein makes you feel full for longer and can help you burn fat. One study indicated that individuals who eat a diet filled will protein usually consume about 200 less calories each day.
Vitamin C does not just help with colds; it can also help you lose weight too. Studies indicate that people who don't consume enough vitamin C tend to hold onto fat for longer. In addition to vitamin C, there are a few other things that you need to make sure your body gets daily, including vitamin E and magnesium.
Finally, make sure that Quinoa is on your grocery list. It is filled with nutrients, protein, vitamin E and amino acids. It also seems to inhibit fat. One animal study showed that it has the potential to decrease appetite and keep weight gain in check. And, the nice thing about Quinoa is that there are a variety of recipes that you can make to include this ingredient.
Weight loss does not have to be complicated. By looking at your diet and figuring out ways to incorporate the previously mentioned foods, you can slim down and still feel satisfied. Don't wait; get started today!
Cardio or Strength Training - Which Loses Weight Quicker?
This is one of the larger conflicts always bubbling up around those looking to lose weight. Do you want to spend your way pounding away on the treadmill or moving a number of heavy weighted plates into the air? The battle between cardio and strength training is never ending, it can sometimes feel a touch confusing, so read on to find out a few of the facts.
Firstly, let's get an initially complicating fact out of the way. Losing weight isn't the same as losing fat. A lot of people get disheartened when they feel their body improving, but don't see any results on the scales. In these cases, it's simply best to ignore the scales. Muscle is much denser than fat, in fact any volume of muscle will be about 18% heavier than the same amount of fat.
This means if you're doing a lot of strength training and the scales aren't moving, this isn't necessarily a bad thing. You'll still be losing fat, it's just being replaced by smaller, dense muscles. If your body looks like it's improving you should always use that fact as the first point of evidence.
Moving on, calorie burn is the measure by which most measure their achievements. The math works out, as a rule. Depending on your weight (not size!) you need to consume a certain number of calories a day to maintain it. Consuming less will result in weight loss, and burning more will widen the gap further. It's incredibly easy to keep track of, so represents a simple way for beginners and experts alike to keep track of their calorie intake.
Now, strength training has a much smaller calorie burn than cardio. If you're working correctly, you'll be doing fairly intensive exercises though for a far smaller amount of time. The crux of the difference is increasing lean muscle mass. Muscle takes a lot of energy to maintain, considerably more than fat, in fact. With a healthy nutritional diet which encourages a level of muscle growth, you'll burn far more calories even during sedentary periods.
Essentially, it's always best to engage in a combination. Half an hour of interval training on a cardio machine will burn hundreds of calories, while working the entire body. This will actually then yield a higher calorie burn from exercises which only work particular muscle groups afterwards, since the body will remain in a wholly active state.
After this, the muscle gain from strength training increases the number of calories needed to maintain weight, making your dietary choices more effective without increasing effort. Both techniques have their benefits, though are best used in conjunction.
Mira has been writing about health and fitness for years, from long-term weight loss strategies to improving workouts with exercise supplements. She's now in partnership with Muscle Finesse, and hopes to see her audience expand even further.
Article Source: http://EzineArticles.com/?expert=Mira_Burton
3 Best Diet Journal Tips to Lose Weight Super Fast
When it comes to journaling your diet, putting this into practice by creating a brilliant diet journal will inspire you even further, making losing weight that much easier.
Below are considered probably the top 3 motivational dieting tips to add to your diet journal:
1. Diarize your thoughts and feelings:
This is very important and while it may come across as slight self-absorbing, it's important to be critical of your thoughts as in these emotions lies the answer to resolving any issues you may have, plus it also helps you understand the way you were dieting and the way you can change your diet for the long-term.
Take for example when you're feeling sad or lonely and at what time in the day, do you consume more food when you have these feelings as your diet plan will reveal.
If so you need to address these states of emotion and how they can be turned into a positive.
Consider hanging out and catching up with your friends more, or doing something new.
One great place for meeting new folks who have similar interests in your location is meetup.com.
May be it's astrology or animals that you have a fond interest in. This is just one website that you can use to your advantage and develop new friendships and advance your interests.
If however you feel you may need some professional help, don't be afraid to approach your local medical practitioner for advice.
2. Takedown number of Kg's you've lifted each session:
You should take down the amount in weight you've lifted each session and the amounts of reps you've completed.
This is important because you may find that you are now lifting more weights than you previously were, which means your muscle glycogen levels have increased, but you may find that you haven't in fact lost any weight.
Do not worry - the reasons for this are 2 fold.
a. It means that you've gained more leaner muscle mass - you are toning up!
b. A lean muscle mass means you will stay leaner for much longer, making putting on weight that much harder.
3. Take lots of pictures and print them out:
There's nothing like looking at how you looked a week ago and how you look now.
It may sound like a week won't reflect that much, but only we ourselves can see the little positive changes our body is undergoing.
Make sure you do this from the very start and it will provide endless inspiration.
Additionally, consider using some of the latest weight loss supplements to really help you lose weight faster:
Visit: Best Weightloss Supplements to view the top 7 weightloss pills for 2013
Article Source: http://EzineArticles.com/?expert=Richard_R_Michaels
How Can I Lose Weight Naturally?
The internet has so much content on weight loss that for people looking to lose weight, the sheer amount of advice can be very confusing. Today, whether qualified or not, every other person has become a fitness guru; and these so called fitness gurus provide tips that aren't only bewildering people more, but they also fail to work. Therefore, there is a need to quash all the myths about weight loss. In order to educate people about the right way to lose weight, here are tips that have proven to help individuals lose weight naturally.
1. Eat Breakfast
The majority of people who are able to lose weight and then sustain the weight loss have one thing in common; they eat breakfast daily. The reason why having breakfast is so beneficial for weight loss is that it keeps one full throughout the day. When people eat in the morning, they curb their appetite for the rest of the day and their metabolism speeds up as well, resulting in greater calorie burn. Moreover, breakfast provides people with energy in the morning and allows them to carry out their daily tasks without feeling lethargic.
2. Don't starve
Contrary to the popular belief, starving does not help one lose weight. In fact, it is actually detrimental to weight loss. This is because when people starve their bodies, it goes into a fat storing survival mode whereby energy is conserved by storing fat. This ultimately results in weight gain. Also, when people do not eat enough, the body does not get the essential nutrients and this can have a negative effect on the overall health.
3. Eat regularly
It is a proven fact that people who eat 4 to 6 meals a day are better able to lose weight naturally than those who only eat 2 to 3 meals. The reason why eating is more beneficial for weight loss is that eating regularly prevents overeating. Eating regularly also ensures consistent energy levels, allowing individuals to work and engage in physical activity much more. In addition to this, eating frequently provides the body with all the essential nutrients. Therefore, it is recommended that dieters eat regular meals throughout the day.
4. Keep a journal
While a lot of people do not believe keeping a record of everything they eat helps, research shows that people who maintain food journals are able to lose weight more effectively. When people write down what they eat, they make better choices and eat healthier. Keeping a food journal also helps in counting the number of calories consumed and can help people cut down on calories altogether.
5. Exercise for 30 minutes a day
Exercise is crucial to losing weight and without it people cannot expect to lose weight effectively. What makes exercise so significant for weight loss is that it accelerates the metabolism rate. Doing exercise creates a metabolic environment which allows the body to burn a greater amount of calories for a prolonged period. Apart from this, exercise also builds more muscle and makes people look fitter. Moreover, the fact that exercise helps build muscle encourages weight loss as in order to lose weight, the body requires more muscles. Thus, people looking to lose weight should exercise for at least 30 minutes and benefit from the facts mentioned above.
6. Drink more water
While dieters follow strict diets and are very particular about what they eat, they do not drink enough amounts of water and this hinders their ability to lose weight naturally. Water is known to help people reduce weight as drinking water makes the body feel full and prevents overeating. Water also reduces the risk of dehydration in the process, aiding weight loss as dehydration can have a negative effect on weight loss. Additionally, water gives the muscles a fuller look and the fact that it flushes out the toxins from the body makes it essential for health.
All the information about how to trim your body naturally are explained on above articles. If you wish to know more about this please visit http://www.diethive.com.
Article Source: http://EzineArticles.com/?expert=Jafar_Adam
Can I Lose Weight Without Exercise?
Those who wonder if they can lose weight without exercise have one of two reasons for asking the question. Either they have a medical condition which stops them exercising or they just dislike exercise. Those with a medical condition are sadly stuck with the problem and have little choice. Disliking exercise is another matter, because not exercising makes losing weight more difficult.
There are good reasons for this. To lose a pound a week you will need to consume 500 calories a day less than you are eating to maintain your present weight. That is about the calories in a croissant and medium latte at Starbuck's. Give up your croissant and take a 20 minute brisk walk in the morning and another in the evening and you can still have your cup of coffee while losing 1 pound a week. Do not take the walks and you will have to give up your visit to Starbucks. So you must decide if you like your morning coffee more than you dislike walking. Of course if you decide losing just 1 pound a week is not enough you will have to eat less food and do more walking or eat a lot less food if you really do not want the bother of exercise. The time may arrive when giving up food becomes just too much effort and then overweight can become obese with all the health problems which result. So losing weight without exercise can be a struggle, but it is not impossible.
You will need to change your lifestyle. Clear the fridge of sugary food, snacks, fatty meat and pies, white bread, white rice and fizzy drinks. Replace them with fresh fruit and vegetables, granary bread, brown rice, free range chicken, lean beef from grass fed animals and oily fish such as mackerel and salmon. Drink skimmed or soy milk in your coffee and eat low fat cheese in preference to cheese with higher fat content such as cheddar. There are plenty of recipes available for you to make tasty meals from these ingredients. Those suggested for the Mediterranean diet are some of the best and worth looking into.
There are a few more things you can do to lose weight without exercise. Never skip breakfast, you will only get hungry later and want a snack or a visit to the coffee shop mid morning. Drink a glass of water before meals, this fills you up and makes you eat less. Use smaller plates and, if you are able, consider eating five small meals a day rather than three bigger ones. Do not eat in front of the TV or snack in a cinema - you will eat a lot more than you expect without noticing.
A good way of finding out how well you are doing is calorie counting. This can be boring and some think it not worth the bother, but you need not keep it up for very long. Start with a little online research. Find out the number of calories someone of your age and gender needs to eat each day. It will be something like 2500 calories for a man and 2000 calories for a woman. Then, before you start your new healthy diet, find out the number of calories in everything you are eating and write it down. Do this for a few days, totalling up the calories each day. You can easily find your present average calorie intake. Then change to your new diet and record calories for the same number of days and work out the average as before. Compare your new calorie intake with your old. If it is 500 calories less you will be losing weight. If it is about the same you need to eat less. Of course you can just change your diet, check your weight each week and see what happens. But knowing how much you have been eating will be good for motivation when you find you can live happily on less.
As I said at the beginning losing weight without exercise is possible - it is just harder. If you can exercise do so, you might find you enjoy it, if not these simple suggestions will work. The secret is to take it slowly and never, ever, give up.
Peter Stockwell is a writer, walker and author of the Senior Walking Fitness Blog. For more tips on weight loss, fitness, the Mediterranean diet and healthy living just visit http://www.seniorwalkingfitnessblog.com
Article Source: http://EzineArticles.com/?expert=Peter_Stockwell
How Many Calories Should You Eat To Lose Weight?
If you want to lose weight it would make sense to know how many calories you need to consume just to maintain your weight. But how can we figure this out?
That's where your Basal Metabolic Rate or BMR steps in. Your BMR is the number of calories you would burn if you just sat on the sofa all day. If you know how many calories you burn just living, you will be able to calculate how many calories you need per day in order to maintain or adjust your body weight.
Make sense?
If you're eating clean and steering clear of booze, then you might not need to track your calories. However, if the scales or more importantly (in my book) your measurements are going down you may need to look at your calories in more detail, so that we can see exactly what is going on.
Once you have your BMR, you can use the equations below to multiply your BMR depending on your level of activity. This will give you a better understanding of the total calories you need to maintain your current weight.
Sedentary (very little or no exercise) = BMR x 1.2
Lightly Active (1-3 days/week of light exercise) = BMR x 1.375 (casually fit)
Moderately Active (3-5 days/week of moderate exercise) = BRM x 1.55 (team sports, frequent gym visitor)
Very Active (6-7 days/week of hard exercise) = BMR x 1.725 (semi-pro athlete, amateur body builder)
Extra Active (very hard exercising, physical job, or two-a-day training) = BMR x 1.9 (professional athlete, body builder)
Here's my example:
My BMR is 1922.59.
My activity factor is 1.55 as I am moderately active. 1922.59 x 1.55 = 2980.
2980 would be the amount of calories I would need each day in order to maintain my 185lbs (84kg/13 stone 2lbs) of body weight at my current activity level.
If you're unsure about your own current activity level I would perhaps look at calculating your maintenance calories based on a sedentary lifestyle or being lightly active. This will give you a base to work from and see to it that you're not over consuming calories. I'm assuming that the goal here is to burn excess lard, but if you're more concerned about maintaining your weight then, of course you'll want to know exactly how many calories you need with your current activity level.
Obviously this is a rough estimate, as it doesn't take into account muscle, body fat or bone density and should therefore be used as a guideline. However, it does give us a good basic idea of the calories needed to maintain our body weight at our current pace of life. From here we can then assess our actual calorie intake against our 'maintenance' level and adjust our intake accordingly.
I often see people lose weight earlier on when they start to exercise and sort out their diet, but as they progress they fail to reduce their calories for their new weight.
Something for you to think about...
Gavin Walsh is a high profile London personal trainer that has been featured in and written for many national newspapers and magazines on health and fitness topics.
He has a passion for health and fitness writing, which has seen him in the likes of Men's Health, Men's Fitness, Harper's Bazzaar, Grazia, The Time's and The Independent and have also been featured as a fitness TV broadcaster on ITV and Sky.
He also runs a world class fat loss website that has helped thousands of people lose weight from their own homes.
For more weight loss information and a free gift please visit http://www.walshthefataway.com.
Article Source: http://EzineArticles.com/?expert=Gavin_T_Walsh
The Fat Stops Here: How to Lose Weight and Keep It Off
American adults are carrying around more excess baggage than ever, and industries associated with weight loss are booming as a result. According to American Heart Association statistics for 2013, more than 154 million Americans age 20 and older, are overweight or obese. The good news is that shedding even a few pounds can make a huge difference-both in quality and quantity of life. Scientific data suggests that peeling off as little as 20 pounds can greatly benefit blood pressure, and reduce risks of type 2 diabetes, heart disease, and high cholesterol levels.
Most overweight people feel uncomfortable with their fat and would love to make those unwanted pounds disappear forever. The most recent magic pill, the newest fad diet, or the latest bariatric surgeries seem to beckon at every media turn. After much deprivation and sheer willpower, some stalwarts find temporary success, but for most people, it's only a temporary fix. It takes a lot of resolve to stick to a program promising a svelte silhouette and some people give up along the way. Depressed, they revert to unhealthy lifestyle patterns that promoted packing on pesky pounds in the first place. If you are one of the thousands seeking help in this area, following are some helpful hints to tip the scales in your favor.
Get Enough Sleep: Research shows that adults need at least seven hours of sleep per night. Those who shortcut snoozing generally have a higher body mass index (BMI). Lack of sleep triggers imbalanced metabolism involving the hormones leptin and ghrelin. Leptin signals when you've had enough to eat and ghrelin controls hunger impulses. A reduction in the output of these hormones increases appetite and leads to cravings for foods high in sugar and starch. Inadequate or erratic sleep patterns also decrease insulin receptor sensitivity. This raises your body's insulin levels, impairing your ability to metabolize fat, which leads to weight gain.
Fill Up On Fiber: Emphasize a diet high in fiber and nutrient-dense, water-rich foods: homemade vegetable soups, salads, fruits, and vegetables -- instead of low-fiber, nutrient-poor foods from boxes, bags, and cans. A plant-based diet is typically lower in calories than its processed counterparts and is rich in nutrition such as vitamins, minerals, enzymes and essential fatty acids.Whole foods also give you an extra bonus: helping to control your appetite. For instance, eating an apple before a meal could curtail cravings for extras because it's naturally high in fiber and natural sugars. The chewing process also promotes balanced digestion.
Trade Fat Foods For Lean: Instead of eating high-fat dairy foods like hard cheddar cheese, try healthier choices like natural unsweetened yogurt or cottage cheese. Mix in small pieces of chopped fruit of your choice for extra flavor. Cut down on heavy meat consumption and instead of making a steak or fried chicken the star of your meal, consider it a supporting player. Try adding bits of meat to a stir fry, salad, or soup. Besides eliminating extra calories, you'll save on your grocery bill, too!
Cleanse from the Inside Out: Drinking enough pure water daily will assist you in reaching your ideal weight loss goal. A standard rule suggested by health experts is to take the number of pounds you weigh and divide by two. The dividend will give you the total ounces you should drink each day. An adult body is comprised, on average, of 55-60 percent water. Water is used for many metabolic processes, including transporting nutrients through the bloodstream to the cells and tissues and helping the body flush out toxins and waste material.
Use Portion Control: Train your appetite down by arranging food attractively on a salad plate instead of a dinner plate. Become a minimalist: instead of an entire sandwich and a bowl of soup, try eating a half-sandwich and a cup of soup (homemade, of course!). Take the time to create a week's menu in advance; don't wait until the last minute to figure out what you want to eat. Resist the urge to go back for seconds and, when possible, freeze leftovers for a later meal. Wait until your body signals you that it's hungry before you eat and then consume just enough to satisfy the need. Don't gulp your food but chew thoroughly, enjoying each tantalizing bite. This will promote satiety-a feeling of fullness.
Don't Eat When Stressed: Food can be your worst enemy when you are upset or bored. Stay clear of the kitchen if you're feeling tired, anxious or worried. Take a walk or read your favorite book instead. The snacking gremlins will come out to plague you if you disobey this rule, and they will usually taunt you with temptations to eat sugar, fat, or carbs. Pay no heed to your snack attacks or else those extra calories enjoyed through the day will add up quickly and find their way into onto your hips and thighs.
Exercise On a Regular Basis: A combination of aerobic and strength training routines will help you get in shape, so move those muscles! Balance aerobic workouts (such as swimming, jogging, brisk walking, dancing) with strength training exercises-where your muscles exert force against some form of resistance, like free weights. Aerobic exercise enhances cardiovascular health while strength training helps decrease body fat, enhances lean muscle mass, and boosts your metabolism. Fitness trainers estimate it takes five pounds of muscle to burn one pound of fat, so exercising regularly helps keep that extra padding at bay. They suggest alternating aerobic workout and strength training days for at least 30 minutes each session to give your body maximum benefit. Establish a set time daily for your routine and buddy up with someone else to help keep you on target.
Exert Mind Over Matter: Use visualization to kick-start your weight loss goals into reality. Imagine yourself as the slim and trim person you wish to be. Post "skinny pictures" from magazines around the house where you will see them daily. Tap into the power of your subconscious with positive affirmations such as, "Every day in every way, I'm getting slimmer and fitter." This will help you get through the rough days when all you feel like doing is caving in and eating a box of chocolates!
Feeling overwhelmed? No worries here. Involve a trusted friend or family member who can help cheer you on. Ideally, you should put together an initial 30-day plan for success. Set incremental goals, taking one step at a time, until you establish a weekly habit and pattern. Don't give up, but stay the course. In the process, you'll watch your confidence grow and feel those pounds melt away!
Debbie Neumayer specializes in writing about natural health topics. Under the pen name of Deborah Lee, she has published various books in this field including co-authoring "Today's Herbal Health for Women" with Louise Tenney. Debbie is concerned that overweight is a constant (even lifelong) battle for some people. Carrying around extra weight not only diminishes confidence and possible opportunities, but also increases the possibility of serious health risks. The good news is that thousands of people have found permanent weight loss success beginning with a specific four-week plan that can be implemented entirely at home. For more information on this program, please visit http://www.yourbesthealthblog.com
Article Source: http://EzineArticles.com/?expert=Debbie_L_Neumayer
Will Intermittent Fasting Help You Lose Weight
Under certain circumstances, there is a great deal of evidence that says intermittent fasting can help with burning fat. Intermittent fasting is spacing your last meal of the day and your first meal the next day farther apart to as much as 16 hours. The rational is that after you eat, your body takes about six to eight hours to metabolize that glycogen, then to continue functioning it goes into your fat stores.
But if we start feeding our body before that six to eight time period, or before the glycogen has been used, we never allow our system to tap into our fat storage. This makes it very difficult to ever lose weight. Of course we can go too far when we fast. When we go past a certain point, our system realizes it isn't going to get any more food and goes into starvation mode. At that point it basically stops using our excess fat.
Tests have shown that there are additional health benefits to intermittent fasting. These include increasing insulin sensitivity, reducing oxidative stress, and increase the capacity for resisting cellular stress. All of these will retard aging of the cells as well as preventing diseases associated with cell damage.
So is an intermittent fasting plan right for everyone? Actually, all of the factors that go into healthy weight reduction make it nearly impossible to find one magic bullet that will be right for everyone. First, it is safe to say that pregnant women should never fast. A baby needs all the nutrients they can get, and some studies have actually suggested that fasting can alter the baby's heartbeat and breathing patterns, along with increasing gestational diabetes.
Those that suffer from hypoglycemia, a condition of abnormally lower level of blood sugar, should not go through periods of fasting. Your goal if you have this condition would be to normalize your blood sugar levels first, then if you decide to fast opt for a less rigid version of fasting. Those with diabetes also will not be helped with intermittent fasting.
Finally, you must realize that if you are going too fast, you must pay even more attention to your nutrition levels when you do eat. By continuing with a toxic-rich diet of highly processed foods, then proceed to not eat for 15 or 16 hours, you could be doing your body more harm than good in the long run. Putting together a healthy diet plan to make sure you are getting the proper nutrition in the shorter time period you are eating in will be vital.
Whenever you are going to make dramatic changes in your diet, even if they are healthy changes that will eventually greatly benefit your health, it may take a little while for your system to adjust to the change. But listen to what your body is telling you, and if you are going a little too quickly, don't fight it. Just go a bit slower with the changes, and if it is good for your system will eventually adapt.
Tapping into fat storage is one of the secrets to weight loss. It not only requires good diet and exercise, but there is evidence that what you eat and timing when you eat is important. Rich Carroll is a writer and health enthusiast living in Chicago.
Article Source: http://EzineArticles.com/?expert=Rich_Carroll
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