By Michelle Wollaston
You are going to be pleasantly surprised! Most people think that in order to lose weight you have to do strenuous exercise, continuously, and lots of it! Well, Guess what? NOT TRUE!
I know you are thinking? That`s crazy! It doesn`t make any sense! I thought the same thing, when I first heard this. But it all comes down to understanding how your body works.
By exercising 20 minutes a day average, you can reduce your craving for the wrong kinds of foods that result from your life stresses. SO let`s explore that concept of how the body really works! Your body has two ways to create energy. Your body can turn fat into energy, or it can turn blood sugar, glucose, into energy. But it can`t do both at the same time. At any time, your body is either burning fat, or blood sugar. When your energy demand is low, your body burns fat. When you are walking, working at your desk, driving a car, and even sleeping - the demand for energy is low so the body is burning fat. But as soon as your activity levels increase - your body turns to blood sugar since fat cannot be converted into energy quickly enough.
Let`s take an example. You are walking down the street to the bus stop (burning fat), and you see your bus start to close the doors and ready to leave. You start running - and very quickly your heart rate and your breathing will increase, and your body will begin to burn blood sugar instead of fat. Constant strenuous exercise conditions your body to burn blood sugar, instead of fat. Wow! That is an eye-opener, isn`t it?
These types of strenuous exercises are great for the heart, lungs, and circulation, and you may want to do these AFTER you lose the weight. Until then, try anaerobic exercise that doesn`t increase your heart rate. Try long, slow walks, because they are burning fat while you walk - but as an added bonus, you are conditioning your body to burn fat, opening up fat burning systems, burning calories, and building muscle.
Weight lifting is another great exercise for losing weight because it will build muscle and muscle burns fat. Yep, that`s true. The more muscle you have the more fat your body burns every day. Don`t get me wrong - I am talking easy weight lifting, such as with 5 or 10 pound weights, and limit this to about 20 minutes a day, every other day. Alternate walking and weight lifting during the week - take Sunday Off. It is really that simple! Start your walking program easy too. Start with 5 minutes out, and then come back. Over time increase to 10 minutes out, and then come back; then 15, then 20. 20 minutes out and 20 minutes back - 40 minutes total every other day. Then stay consistent! One of the biggest problems with strenuous exercise is that people sometimes injure themselves early on in the program, and then that`s the end of it! All you need to do is walk and weight lift - light workouts. And once you have gotten started, do it consistently. This easy exercise program combined with a program of nutrition, information, and personal coaching can be just your ticket, to getting rid of those unwanted pounds forever.
Michelle is a personal wellness coach who will cut through the diet-hype and help you reach your goal weight. No public `weigh-ins`, meetings that cost you money or fads...simply results you will love! You can receive a free consultation. Visit today: www.w8off4ever.net/information.
For more articles please send an email to michelle.wollaston@bigpond.com. This article can be reprinted freely provided it is published in its entirety.
Tuesday
Monday
Giving Up the Diet
By Gary Matthews
If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short
term solutions not long term.
After dieting you’ll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant
amounts of body fat.
One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on
our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without!
Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.
This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent an excess
in calories. Not only do you regain the fat stores just lost, but you may even gain a bit extra.
"Five more reasons to stop dieting"
·Diets sap energy - Too little food means not enough energy for physical activity.
·Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve.
·Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals.
·Diets make food the enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures.
·Diets cheat your confidence - Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food.
Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.
If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?
If the answer is "no" then its time to change what you're doing.
Any healthy weight loss plan should include the following:
·A wide variety of foods.
·Regular and enjoyable exercise.
·Enough filling foods to avoid constant hunger.
·At least 1200 calories a day.
·Flexibility for treat foods and social occasions.
·A realistic goal of your best weight (not necessarily your lowest weight.)
Fact
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable
return back to the weight at which you started as quickly as it was lost.
Fiction
·Weight loss is quick and simple.
·Exercise is not necessary.
·Certain exercises can spot reduce.
·Carbohydrates (for example, bread, potatoes, rice,
and pasta) are fattening.
So the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with
strength training and cardiovascular activity. These are the basics you'll need to aim for.
A sound weight loss-eating plan should:
·Be nutritionally sound, providing all the nutrients you need.
·Never promise fast weight losses.
·Offer an eating plan based on real food.
·Allow you to eat out.
·Avoid expensive meal plans, products and supplements.
·Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
·Make gradual dietary changes.
·Provide knowledge.
·Allow you to eat all foods
·Recommend physical activity.
Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.
Consider the following steps to reduce fat in your diet.
·Use skimmed or skimmed milk in drinks, cooking and on cereals.
·Buy a non - stick frying pan.
·Buy a cheese slicer
·Cut the visible fat from meat.
·Eat very little pastry.
·Learn how to read a food label.
·Substitute low fat yoghurt for cream.
·Remove the skin from chicken and turkey.
·Eat fruit as snacks rather than eating chocolate and biscuits.
·Eat fewer burgers and sausages.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/
If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short
term solutions not long term.
After dieting you’ll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant
amounts of body fat.
One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on
our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without!
Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.
This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent an excess
in calories. Not only do you regain the fat stores just lost, but you may even gain a bit extra.
"Five more reasons to stop dieting"
·Diets sap energy - Too little food means not enough energy for physical activity.
·Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve.
·Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals.
·Diets make food the enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures.
·Diets cheat your confidence - Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food.
Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.
If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?
If the answer is "no" then its time to change what you're doing.
Any healthy weight loss plan should include the following:
·A wide variety of foods.
·Regular and enjoyable exercise.
·Enough filling foods to avoid constant hunger.
·At least 1200 calories a day.
·Flexibility for treat foods and social occasions.
·A realistic goal of your best weight (not necessarily your lowest weight.)
Fact
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable
return back to the weight at which you started as quickly as it was lost.
Fiction
·Weight loss is quick and simple.
·Exercise is not necessary.
·Certain exercises can spot reduce.
·Carbohydrates (for example, bread, potatoes, rice,
and pasta) are fattening.
So the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with
strength training and cardiovascular activity. These are the basics you'll need to aim for.
A sound weight loss-eating plan should:
·Be nutritionally sound, providing all the nutrients you need.
·Never promise fast weight losses.
·Offer an eating plan based on real food.
·Allow you to eat out.
·Avoid expensive meal plans, products and supplements.
·Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
·Make gradual dietary changes.
·Provide knowledge.
·Allow you to eat all foods
·Recommend physical activity.
Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.
Consider the following steps to reduce fat in your diet.
·Use skimmed or skimmed milk in drinks, cooking and on cereals.
·Buy a non - stick frying pan.
·Buy a cheese slicer
·Cut the visible fat from meat.
·Eat very little pastry.
·Learn how to read a food label.
·Substitute low fat yoghurt for cream.
·Remove the skin from chicken and turkey.
·Eat fruit as snacks rather than eating chocolate and biscuits.
·Eat fewer burgers and sausages.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/
How to Lose Weight By Calorie Counting
(Good thing those on the Negative Calorie Diet don't have to do this....)
Firstly, use a Daily Calorie Intake Calculator to see what your daily intake is. The figure that you get is the amount of calories that you need to consume to stay at your current weight. The idea of calorie counting is becoming more aware of the calorific value of foods that you are eating and keeping the amount of calories you consume at a level lower than the amount of calories that you are burning during the day. If you have an unhealthy diet and are left with an excess of calories that are not being burned off then this excess energy is converted to fat. The more calories - the more fat.
As a general rule, if you eat 500 calories less than you need each day you will lose weight at the rate of one pound per week. Combine eating less with an increase in exercise and daily activity and the deficit between calorie intake to calories burned increases. Look at a Calorie Counter to see how many calories you could lose by undertaking different exercises. The more of a deficit the quicker the weight loss. The great thing about calorie counting is that if you are eating sensibly you do not have to leave anything out of your diet, as long as your calorie intake remains lower than your calories burned.
Firstly, use a Daily Calorie Intake Calculator to see what your daily intake is. The figure that you get is the amount of calories that you need to consume to stay at your current weight. The idea of calorie counting is becoming more aware of the calorific value of foods that you are eating and keeping the amount of calories you consume at a level lower than the amount of calories that you are burning during the day. If you have an unhealthy diet and are left with an excess of calories that are not being burned off then this excess energy is converted to fat. The more calories - the more fat.
As a general rule, if you eat 500 calories less than you need each day you will lose weight at the rate of one pound per week. Combine eating less with an increase in exercise and daily activity and the deficit between calorie intake to calories burned increases. Look at a Calorie Counter to see how many calories you could lose by undertaking different exercises. The more of a deficit the quicker the weight loss. The great thing about calorie counting is that if you are eating sensibly you do not have to leave anything out of your diet, as long as your calorie intake remains lower than your calories burned.
Thursday
Fat Burning Compatible Foods
By Gary Gresham
Fat burning compatible foods seem to be a popular topic around the gym these days. We also hear a lot about negative calorie foods which are considered a part of fat burning compatible foods. So if you are wondering what all the hype is about here is a simple explaination.
Fat burning compatible foods and negative calorie foods require more energy for your body to break down, absorb and then use than the actual calories that they contain. Eating these foods requires the body to create a calorie deficit that may help with weight loss.
Fat burning compatible foods are high in fiber, high in water content, and low in fat. They have a strong metabolism-boosting impact on the body and speed up the rate at which your body burns calories.
These foods require the metabolism to rev up and use the stored energy and fat to help in the digestion process. They are very healthy for you and you are probably already eating a lot of these foods.
Because these foods are considered to be fat burning compatible foods, there are no caloric limits. That means you may eat any of these foods until you feel satisfied without feeling guilty.
Here are a few examples of fat burning compatible foods and negative calorie foods:
· Fruits: oranges, pineapples, grape fruit, and cantaloupe
· Vegetables: broccoli, cabbage, green beans and onions
· Breakfast foods: Oatmeal, low-fat milk and whole grain cereal
· Spicy foods: cayenne peppers and most Chile peppers
· Meats: Turkey, Chicken and lean beef
· Fish: Tuna and Salmon
· Beverages: Coffee, Green Tea and Black Tea
Fat burning compatible foods and negative calorie foods are easily implemented into your everyday diet and are healthy and delicious.
Copyright © 2005 Treadmill Info.com All Rights Reserved.
This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html
Fat burning compatible foods seem to be a popular topic around the gym these days. We also hear a lot about negative calorie foods which are considered a part of fat burning compatible foods. So if you are wondering what all the hype is about here is a simple explaination.
Fat burning compatible foods and negative calorie foods require more energy for your body to break down, absorb and then use than the actual calories that they contain. Eating these foods requires the body to create a calorie deficit that may help with weight loss.
Fat burning compatible foods are high in fiber, high in water content, and low in fat. They have a strong metabolism-boosting impact on the body and speed up the rate at which your body burns calories.
These foods require the metabolism to rev up and use the stored energy and fat to help in the digestion process. They are very healthy for you and you are probably already eating a lot of these foods.
Because these foods are considered to be fat burning compatible foods, there are no caloric limits. That means you may eat any of these foods until you feel satisfied without feeling guilty.
Here are a few examples of fat burning compatible foods and negative calorie foods:
· Fruits: oranges, pineapples, grape fruit, and cantaloupe
· Vegetables: broccoli, cabbage, green beans and onions
· Breakfast foods: Oatmeal, low-fat milk and whole grain cereal
· Spicy foods: cayenne peppers and most Chile peppers
· Meats: Turkey, Chicken and lean beef
· Fish: Tuna and Salmon
· Beverages: Coffee, Green Tea and Black Tea
Fat burning compatible foods and negative calorie foods are easily implemented into your everyday diet and are healthy and delicious.
Copyright © 2005 Treadmill Info.com All Rights Reserved.
This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html
Monday
Can Eating Certain Foods Help You to Lose Weight?
By David Snape
The best way to lose weight is by consuming fewer calories than you expend or conversely, by expending more calories than you consume.
Experts have discovered that certain foods can actually help you to lose weight without the stress of dieting or exercise. The down side is that many of us have a tendency to dress these foods up with cheese, sour cream, butter or other calorie-laden flavor enhancers. This causes the weight loss effect to be lost. It may be difficult to not add extra calories to these foods but with a strong will power it can be done.
A negative calorie food can be defined as a food that results in a slimming effect for the body. In other words a carrot (without anything else) will cause your body to use an increased amount of energy when digesting it and other foods, this can lead to an overall reducing effect on the body. This is partly from the amount of energy it takes to digest the carrot or other negative calorie food and partly from the elevation in metabolism that these foods naturally create. The overall effect is a net loss of energy, which is measured in calories. It should be understood that ‘negative calorie’ doesn’t mean that the food has zero calories in it, nor does it have an anti-calorie or a negative calorie.
Here is a partial list of negative calorie foods: apples, cranberries, grapefruit, lemon mango, oranges, pineapple, raspberries, strawberries, tangerines, asparagus, beets, cabbage (green), carrots, cauliflower, hot Chile peppers, cucumbers, endives, garden cress, garlic, green beans, lettuce, onion, papaya, radishes, spinach, turnips and zucchini. There are more and you can learn about them from a medical doctor’s very popular book.
In his book, “Foods that Cause You to Lose Weight,” Dr. Neal Barnard explains the effects these foods have on the body. A quote from Dr. Barnard’s book reveals some startling facts, “They found that those who ate foods that were very low in fat and high in carbohydrates, lost weight steadily, without limiting how much they ate. But those on high-fat diets could not effectively lose weight even if they ate skimpy portions.” Dr. Barnard is referring to the published results of an experiment conducted at Cornell University and published in the May 1991 edition of the American Journal of Clinical Nutrition.
A book reviewer posted on a website how he lost 30 lbs. utilizing the information from Dr Barnard’s book. It is important to exercise caution when dieting because there are certain things that your body needs to remain healthy including proteins, fats, vitamins, minerals and other nutrients that are necessary for the body to function at its optimum level. You cannot remain optimally healthy by eating the negative calorie foods alone.
This article is for information purposes only and is not meant to diagnose, treat or prevent any health condition. Please consult a doctor before dieting.
Dave Snape is a health, fitness and wellness enthusiast who maintains the http://tobeinformed.com website. Email list: subscribe@tobeinformed.com
Dave also practices Falun Gong: falundafa.org
The best way to lose weight is by consuming fewer calories than you expend or conversely, by expending more calories than you consume.
Experts have discovered that certain foods can actually help you to lose weight without the stress of dieting or exercise. The down side is that many of us have a tendency to dress these foods up with cheese, sour cream, butter or other calorie-laden flavor enhancers. This causes the weight loss effect to be lost. It may be difficult to not add extra calories to these foods but with a strong will power it can be done.
A negative calorie food can be defined as a food that results in a slimming effect for the body. In other words a carrot (without anything else) will cause your body to use an increased amount of energy when digesting it and other foods, this can lead to an overall reducing effect on the body. This is partly from the amount of energy it takes to digest the carrot or other negative calorie food and partly from the elevation in metabolism that these foods naturally create. The overall effect is a net loss of energy, which is measured in calories. It should be understood that ‘negative calorie’ doesn’t mean that the food has zero calories in it, nor does it have an anti-calorie or a negative calorie.
Here is a partial list of negative calorie foods: apples, cranberries, grapefruit, lemon mango, oranges, pineapple, raspberries, strawberries, tangerines, asparagus, beets, cabbage (green), carrots, cauliflower, hot Chile peppers, cucumbers, endives, garden cress, garlic, green beans, lettuce, onion, papaya, radishes, spinach, turnips and zucchini. There are more and you can learn about them from a medical doctor’s very popular book.
In his book, “Foods that Cause You to Lose Weight,” Dr. Neal Barnard explains the effects these foods have on the body. A quote from Dr. Barnard’s book reveals some startling facts, “They found that those who ate foods that were very low in fat and high in carbohydrates, lost weight steadily, without limiting how much they ate. But those on high-fat diets could not effectively lose weight even if they ate skimpy portions.” Dr. Barnard is referring to the published results of an experiment conducted at Cornell University and published in the May 1991 edition of the American Journal of Clinical Nutrition.
A book reviewer posted on a website how he lost 30 lbs. utilizing the information from Dr Barnard’s book. It is important to exercise caution when dieting because there are certain things that your body needs to remain healthy including proteins, fats, vitamins, minerals and other nutrients that are necessary for the body to function at its optimum level. You cannot remain optimally healthy by eating the negative calorie foods alone.
This article is for information purposes only and is not meant to diagnose, treat or prevent any health condition. Please consult a doctor before dieting.
Dave Snape is a health, fitness and wellness enthusiast who maintains the http://tobeinformed.com website. Email list: subscribe@tobeinformed.com
Dave also practices Falun Gong: falundafa.org
Wednesday
Negative Calorie Overview
The negative calorie foods that are allowed in this diet include mainly vegetables and fruits such as: asparagus, beets, broccoli, green cabbage, carrots and cauliflower and apples, blueberries, cantaloupes, and cranberries respectively. The surplus of vitamins stored in these foods will create a reaction in your digestive process that is said to lead to weight loss.
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