Monday, December 13, 2010
Aerobics Eliminate aging
Showed a new U.S. study that exercise "aerobics" in the middle age, delay aging more than ten years at least, according to study findings, the practice of aerobics regularly improve the body's ability to inhale oxygen and breathe, and that continued exercise is not particularly physical activity most stress for a longer period, can improve the ability to exercise these exercises. There are more than seven studies showing the benefits of aerobics such as reducing the risk of serious diseases, and accelerate healing after injury or illness, and reduce the risks of falls due to maintenance of muscle strength, balance and coordination, along with increased muscle mass by 25%.
Wednesday, December 8, 2010
the secret to Weight Loss Success
Here's the difference between successful weight loss and unsuccessful results. In just a moment, I am going to give you the key that will unlock any fitness goal you may have now or any fitness goal you may have in the future.
It is the secret to permanent weight loss, muscle gain, and superb health.
No magic, no potions, no screaming "Eureka, I've Found It!"
No fluff, just a fact.
Are you ready for this secret, the one that will unlock any wish or desire you may have regarding fitness, weight loss, muscle gain...etc.
O.K. here it comes. Want to sit down for it?
The key to everlasting weight (fat) loss is:
Yes, weight loss, muscle gain, any fitness goal you may have is simply a choice that you make.
In fact, I could end this article with that said (some of you probably wish that I would
Anything you want in life, any goal or desire can be yours if you simply choose to go after it.
Things just do not fall into place naturally and without effort.
Yes, they do fall, just not where you want them to.
You must first "think" of what it is you want and then choose to go after it.
And if you do not get what you want?
Try it again.
Forget blame.
Forget victim talk.
Forget excuses.
If you want it, choose to get it.
After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours.
Want to lose some body fat? Choose to.
Want to gain some muscle and increase your strength? Choose to.
Increase flexibility? Eat better? Choose to.
Life boils down to a series of choices.
The better choices you make, the better your life will be.
You can choose to slim down and fit into those jeans or you can choose that piece of cheesecake.
You can choose to get behind the wheel after drinking or you can choose to hand the keys to a friend.
Some of the choices you make have a long lasting and dramatic impact on your life forever.
Regarding weight loss, muscle gain, and fitness, how can you make sure that you are making choices that will help your efforts, not hurt them?
Easy, follow a plan of action that has already helped many others achieve their long lasting fitness and weight loss goals.
Over the years, I have learned precisely what needs to be done to lose weight and gain muscle.
Now, I am able to save my clients valuable time by cutting out their trial and error, having them focus solely on the things that produce results.
Bottom line, if you choose to go after something, you can be assured that it's within your reach because others have already accomplished it.
Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it.
Just follow what it is they did to come out on top.
If losing some weight (fat) is one of your priorities, you can rest assured that many others have already done it.
So the question of whether or not it's possible is not an issue.
It's just your turn to go get it.
Where you are today is the result of all the choices you have made up to this point.
If you want better, you must make better choices. You can either move ahead or stay behind.
The choice is yours.
Green Tea is a magical secret to Weight Loss
There’s recently been a LOT in the weight loss news concerning green tea.
Green tea’s weight loss effects have been causing more and more people to start sipping the ancient Japanese brew.
But just how does green tea help you lose weight? And does it really work or is it all just hype? This article gives you the real facts about drinking green tea to lose weight.
Advantages of Drinking Green Tea for Weight Loss:
1) Green tea revs up your metabolism
A study reported on in the American Journal of Clinical Nutrition, found that green tea extract resulted in a significant increase in energy expenditure (a metabolism 'boost').
The researchers also concluded that that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).
2) Green tea inhibits fat absorption and helps glucose regulation
Experts tell us that the catechins in green tea help to inhibit the movement of glucose into fat cells. Green tea may also act as al glucose regulator. It helps to slow the rise in blood sugar after a meal. This prevents high insulin spikes (lots of insulin promotes fat storage) and the subsequent fat storage.
3) Green tea may help reduce appetite
Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections. This may have something to do with the blood sugar regulating effects of green tea.
4) Green tea can help you save calories on your morning brew.
We are a nation hooked on our java. Be it the regular double-cream, double-sugar standard or that mocha, dappa, frappucinno, the calories we ingest just to get our morning caffeine is wreaking havoc on our waistlines.
If you want to save mega-calories in the morning but still get your caffeine fix, try substituting green tea for coffee. Or have a green tea in the afternoon instead of that 700 calorie mocha-chillate dream. You’ll definitely notice the difference in your waistline after a few weeks.
So there are 4 ways that green tea can help you with weight loss. But how much do you actually have to drink to get these amazing metabolism boosting effects?
Experts vary but the general consensus seems to be that 3 – 5 cups of green tea per day is optimal. Doing this can help you burn an extra 70 calories per day which amounts to 7 pounds per year. Pretty good for not exercising or cutting calories, right?
However, 3 – 5 cups can be a lot for some people, so you might also want to consider green tea extract, green tea pills or a green tea patch.
Disadvantages of Drinking Green Tea For Weight Loss:
#1) Green tea is not a magic bullet
While some people will tell you that green tea is the be-all-end-all for weight loss success, I think the keyword here is balance. You’re not going to eat 5000 calories a day, drink a cup of green tea and make it all go away – it just isn’t going to happen. A healthy diet and increased exercise will go a long way in helping you lose weight and keep it off.
#2) Be cautious of the caffeine if you have health problems
For some people that have heart troubles, high blood pressure or stimulant sensitivities, the caffeine in green tea may not be the best idea. If you’re worried about the caffeine from green tea, try taking green tea extract. Most green tea extract is made from decaffeinated green tea so you can still get the weight loss benefits without the caffeine.
If you think the caffeine may be a problem, make sure to consult your doctor before starting green tea for weight loss. Also make sure to consult your doctor before starting green tea if you are pregnant or breastfeeding.
Bottom Line: Green tea helps you with weight loss by boosting your metabolic rate, regulating your blood sugar, suppressing your appetite and giving you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While it's not the magic bullet, it can definitely give you a boost in weight loss and in your overall health!
Green tea’s weight loss effects have been causing more and more people to start sipping the ancient Japanese brew.
But just how does green tea help you lose weight? And does it really work or is it all just hype? This article gives you the real facts about drinking green tea to lose weight.
Advantages of Drinking Green Tea for Weight Loss:
1) Green tea revs up your metabolism
A study reported on in the American Journal of Clinical Nutrition, found that green tea extract resulted in a significant increase in energy expenditure (a metabolism 'boost').
The researchers also concluded that that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).
2) Green tea inhibits fat absorption and helps glucose regulation
Experts tell us that the catechins in green tea help to inhibit the movement of glucose into fat cells. Green tea may also act as al glucose regulator. It helps to slow the rise in blood sugar after a meal. This prevents high insulin spikes (lots of insulin promotes fat storage) and the subsequent fat storage.
3) Green tea may help reduce appetite
Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections. This may have something to do with the blood sugar regulating effects of green tea.
4) Green tea can help you save calories on your morning brew.
We are a nation hooked on our java. Be it the regular double-cream, double-sugar standard or that mocha, dappa, frappucinno, the calories we ingest just to get our morning caffeine is wreaking havoc on our waistlines.
If you want to save mega-calories in the morning but still get your caffeine fix, try substituting green tea for coffee. Or have a green tea in the afternoon instead of that 700 calorie mocha-chillate dream. You’ll definitely notice the difference in your waistline after a few weeks.
So there are 4 ways that green tea can help you with weight loss. But how much do you actually have to drink to get these amazing metabolism boosting effects?
Experts vary but the general consensus seems to be that 3 – 5 cups of green tea per day is optimal. Doing this can help you burn an extra 70 calories per day which amounts to 7 pounds per year. Pretty good for not exercising or cutting calories, right?
However, 3 – 5 cups can be a lot for some people, so you might also want to consider green tea extract, green tea pills or a green tea patch.
Disadvantages of Drinking Green Tea For Weight Loss:
#1) Green tea is not a magic bullet
While some people will tell you that green tea is the be-all-end-all for weight loss success, I think the keyword here is balance. You’re not going to eat 5000 calories a day, drink a cup of green tea and make it all go away – it just isn’t going to happen. A healthy diet and increased exercise will go a long way in helping you lose weight and keep it off.
#2) Be cautious of the caffeine if you have health problems
For some people that have heart troubles, high blood pressure or stimulant sensitivities, the caffeine in green tea may not be the best idea. If you’re worried about the caffeine from green tea, try taking green tea extract. Most green tea extract is made from decaffeinated green tea so you can still get the weight loss benefits without the caffeine.
If you think the caffeine may be a problem, make sure to consult your doctor before starting green tea for weight loss. Also make sure to consult your doctor before starting green tea if you are pregnant or breastfeeding.
Bottom Line: Green tea helps you with weight loss by boosting your metabolic rate, regulating your blood sugar, suppressing your appetite and giving you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While it's not the magic bullet, it can definitely give you a boost in weight loss and in your overall health!
Glycemic Index,a magic weight loss solution
Glycemic index ranks different carbohydrate foods depending on their potential to raise blood glucose levels.
The ranking is on a scale from zero to 100.Higher the Glycemic index, higher is the particular carbohydrates ability to affect a spike(rise) in blood glucose levels.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have benefits for health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type one and type 2).
This is as far as it goes about the use of glycemic index for weight loss.
Popular diet books like the south beach diet is founded on the premise that the spike in blood glucose levels leads to more hunger and subsequent weight gain, whereas the foods with low GI have a tendency to delay the hanger or lower appetite, leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence.
Read this excerpt taken from WebMD:
Experts Take On the Glycemic Index
It sounds like a magic formula for dieters --but experts have long been saying there is no such thing. "If you don't have peaks and valleys in your glucose level then hunger should be kept at bay," says Kathleen Zellman, RD, a spokesperson for the American Dietetic Association (ADA). "However, it's not that simple. It's also affected by meal size, whether there's any fat in the meal, and overall health status."
"Glycemic index looks at individual foods -- not how that food might interact with another," says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri. "If you eat a high glycemic index food with a protein, for example, it might be absorbed more slowly. ... That's the hang-up with glycemic index. Very few people will sit down and eat one high glycemic index food and then another. Its meals that we eat."
Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn., says it's never been proven that high insulin levels -- which result when a high glycemic index food is eaten -- mean increased hunger. "When [you] work with patients who get real hungry between meals, you have to try a couple of different things. I'm not sure if it's glycemic index, the bulk of food, the content of food that gives [the sense of fullness] ... I also have them consider adding protein and modest amounts of fat to decrease overeating between meals."
All the researchers are unanimous in that, it's the fiber content of the diet that is more important for controlling diabetes and weight gain than the Glycemic Index.Read the exerpts of a new research document from WebMD,....
New research shows that when it comes to type 2 diabetes, not all carbohydrates are created equal. Tufts University researchers report that eating whole-grain foods, especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk of the metabolic syndrome.
Whole-grain foods have already been found to help protect against heart disease and certain cancers, and the newly published study is one of several that indicates there is a protective role for whole grains against a constellation of major risk factors that lead to metabolic syndrome -- a risk factor for cardiovascular disease and the development of type 2 diabetes.
"Unless you're a diabetic, glycemic index may not be all that important," says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more likely to be stored as fat?
"The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage."
All this leads one to conclude that the importance of fiber is far more that Glycemic index for dieters. The weight loss programs like many low carb diets and the popular south beach diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares.
A diet rich in fibre has many advantages like:
Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in the digestive tract, thus lowering blood cholesterol.
Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,along with these benefits and its role in weight maintenance, fiber helps prevent the following:
Constipation Hemorrhoids Appendicitis Diverticulosis -- an intestinal disease where pockets, which can become infected, develop in the intestinal lining.
A diet program which recommends fiber rich foods and is loaded with healthy and natural weight loss alternatives to the foods recommended by the fad diets is the only alternative to safe and sure weight loss.
The ranking is on a scale from zero to 100.Higher the Glycemic index, higher is the particular carbohydrates ability to affect a spike(rise) in blood glucose levels.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have benefits for health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type one and type 2).
This is as far as it goes about the use of glycemic index for weight loss.
Popular diet books like the south beach diet is founded on the premise that the spike in blood glucose levels leads to more hunger and subsequent weight gain, whereas the foods with low GI have a tendency to delay the hanger or lower appetite, leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence.
Read this excerpt taken from WebMD:
Experts Take On the Glycemic Index
It sounds like a magic formula for dieters --but experts have long been saying there is no such thing. "If you don't have peaks and valleys in your glucose level then hunger should be kept at bay," says Kathleen Zellman, RD, a spokesperson for the American Dietetic Association (ADA). "However, it's not that simple. It's also affected by meal size, whether there's any fat in the meal, and overall health status."
"Glycemic index looks at individual foods -- not how that food might interact with another," says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri. "If you eat a high glycemic index food with a protein, for example, it might be absorbed more slowly. ... That's the hang-up with glycemic index. Very few people will sit down and eat one high glycemic index food and then another. Its meals that we eat."
Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn., says it's never been proven that high insulin levels -- which result when a high glycemic index food is eaten -- mean increased hunger. "When [you] work with patients who get real hungry between meals, you have to try a couple of different things. I'm not sure if it's glycemic index, the bulk of food, the content of food that gives [the sense of fullness] ... I also have them consider adding protein and modest amounts of fat to decrease overeating between meals."
All the researchers are unanimous in that, it's the fiber content of the diet that is more important for controlling diabetes and weight gain than the Glycemic Index.Read the exerpts of a new research document from WebMD,....
New research shows that when it comes to type 2 diabetes, not all carbohydrates are created equal. Tufts University researchers report that eating whole-grain foods, especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk of the metabolic syndrome.
Whole-grain foods have already been found to help protect against heart disease and certain cancers, and the newly published study is one of several that indicates there is a protective role for whole grains against a constellation of major risk factors that lead to metabolic syndrome -- a risk factor for cardiovascular disease and the development of type 2 diabetes.
"Unless you're a diabetic, glycemic index may not be all that important," says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more likely to be stored as fat?
"The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage."
All this leads one to conclude that the importance of fiber is far more that Glycemic index for dieters. The weight loss programs like many low carb diets and the popular south beach diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares.
A diet rich in fibre has many advantages like:
Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in the digestive tract, thus lowering blood cholesterol.
Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,along with these benefits and its role in weight maintenance, fiber helps prevent the following:
Constipation Hemorrhoids Appendicitis Diverticulosis -- an intestinal disease where pockets, which can become infected, develop in the intestinal lining.
A diet program which recommends fiber rich foods and is loaded with healthy and natural weight loss alternatives to the foods recommended by the fad diets is the only alternative to safe and sure weight loss.
some weight loss tips
one calorie + one calorie = two calories
2,000 calories - 800 calories = 1,200 calories (healthy amount
to lose weight)
2 pounds x 4 = 8 pounds (losing or gaining 2 pounds a week)
20 pounds/5 months = 4 pounds (if wanting to lose 20 pounds
in 5 months, then we will lose
4 pounds per month to reach that
goal)
The point is that THERE IS NO MAGIC PILL NOR MAGIC CREAM that will help you lose unwanted fat permanently. The true and honest weight loss tip summarizes in a simple tip: Eating healthy and having a Active lifestyle. That simple tip will help you achieve a healthier look, more energy, and a self-confident attitude.
As you can see, everything has to do with numbers and how well we play with them. There is no magic potion nor pill that will give us long term weight loss results. Nutritional supplements are supplements to help you get missing nutrients, but cannot be seen as miracle potions or the magic answer for our unwanted fat. It is a matter of changing bad eating habits for healthy ones and exercising more. I believe that each individual is special; hence, I encourage you to make a personal commitment and lose the unwanted fat. You can do it; I believe in you, just as someone believed in me when I made the decision to burn that fat!
Here is a list of tips to help you lose weight safely:
Whatever diet you select, remember that there is no magic trick, but a commitment from you to eat healthy.
Best secret to lose UNWANTED FAT? Exercise! Yes, exercise! Exercises increase your metabolism to speed up burning fat. We suggest you exercise at least 30 minutes 4 times a week.
Do not starve. Simply, eating increases your metabolism. Skipping meals will only slow down your metabolism in an attempt to conserve calories when it conceives as a crisis situation where limited fuel is available. Starvation will make you lose more muscle than fat!
Please, please, please, don't fall for fake infomercial with MAGIC potion or pills promising to lose 5 or 10 pounds overnight. It just wont work!
Plan your meals the day before or weekly. This will help you to take control of cravings, rushing to fast food, and you will know your menu is healthy.
Drink GREEN TEA during the day. Many studies agree that GREEN TEA increases your capacity of burn fat. I take it in the morning before breakfast and afternoon either with lunch or after.
Go shopping after eating. It will help you stop buying compulsively for fast food. Limit your purchases to your already well thought prepared meals. Don't get tempted for any junk food! They might look good. but not on our bodies!!! No, no, no, no!
Get to know your body needs. Each individual has different metabolism. Therefore, what worked for your friend might not work for you. Do not get discouraged. If you need to feel motivated, think about me. I will be cheering for you!
Drink at least 8 glasses of water throughout the day, not in one gulp. Your body needs to be hydrated. Symptoms of dehydration include dizziness, lack of concentration, irritability and headaches.
Secret to lose body fat? You must eat less calories than your body burns off. That is all!
Ideally, eat 5-6 small meals every 3 hours. But remember... smaller quantities not HUMOROUS sizes.
So much written about PROTEINS. Increase your protein intake. Protein helps to build new muscles, increase your metabolism - which burns calories.
Think positive and visualize the NEW you.
Have the worst photo of yourself, yes, exactly, that one... the one you don’t like because you look fat paste it in a place where you can see it. Next to it, place an ideal figure either of yourself or from an inspiration figure to motivate yourself and reach your goal: A NEW HEALTHY FIGURE!!
Don't let other people's negative comments affect your weight loss program. Be consistent and know that you are working toward the NEW you.
Not liking counting calories or carbs? Don't panic! Just learn good eating habits and choose vegetables/fruits.
Say SO LONG TO JUNK FOOD!!! You are not a human garbage bin! Instead, eat lots of vegetable and fruits.
Weight Loss Replacement meals are excellent when in a hurry or planning your calorie intake. Check for well balanced meal replacements to get all your nutrients.
Be patient, losing weight is not overnight. But you are on your way to overcome obesity!
Say NO to BIG PORTIONS when eating out. Ask for medium or smaller portions. Enjoy smaller portions of healthy foods.
Take breaks when feeling pressured or under stress. Take a walk, meditate, or listen to your favorite music. It will lift up your spirit.
Waking up and wanting to feel energized? Get some hot water with a squeeze of lemon before breakfast. It will speed up your metabolism for the day, and helps prevent constipation.
Learn to love yourself. Love is the most powerful tool to accomplish everything.
If you are a believer, pray for strength to keep your new healthy life style.
Modernize your wardrobe. Don’t hide on those big at-shirts!
Exercise at least 3 times a week, diet alone will not help you lose weight and keep it off. Hints: home exercise videos, walk, go to a gym, run, hike with a friend.
With our rush daily life, we tend to eat fast. Try to eat slowly, chewing each bite completely. This will help you to enjoy your meals and decrease your appetite.
Good news for those chili lovers! Chili helps to speed up metabolism.
Read labels to see your calorie intake. Remember a calorie is always a calorie. What goes in remains in if you consume extra calories.
Avoid eating 3 hours or more before bed time. If feeling hungry or craving for sweet, have a cup of a flavored tea or a simple fruit.
2,000 calories - 800 calories = 1,200 calories (healthy amount
to lose weight)
2 pounds x 4 = 8 pounds (losing or gaining 2 pounds a week)
20 pounds/5 months = 4 pounds (if wanting to lose 20 pounds
in 5 months, then we will lose
4 pounds per month to reach that
goal)
The point is that THERE IS NO MAGIC PILL NOR MAGIC CREAM that will help you lose unwanted fat permanently. The true and honest weight loss tip summarizes in a simple tip: Eating healthy and having a Active lifestyle. That simple tip will help you achieve a healthier look, more energy, and a self-confident attitude.
As you can see, everything has to do with numbers and how well we play with them. There is no magic potion nor pill that will give us long term weight loss results. Nutritional supplements are supplements to help you get missing nutrients, but cannot be seen as miracle potions or the magic answer for our unwanted fat. It is a matter of changing bad eating habits for healthy ones and exercising more. I believe that each individual is special; hence, I encourage you to make a personal commitment and lose the unwanted fat. You can do it; I believe in you, just as someone believed in me when I made the decision to burn that fat!
Here is a list of tips to help you lose weight safely:
Whatever diet you select, remember that there is no magic trick, but a commitment from you to eat healthy.
Best secret to lose UNWANTED FAT? Exercise! Yes, exercise! Exercises increase your metabolism to speed up burning fat. We suggest you exercise at least 30 minutes 4 times a week.
Do not starve. Simply, eating increases your metabolism. Skipping meals will only slow down your metabolism in an attempt to conserve calories when it conceives as a crisis situation where limited fuel is available. Starvation will make you lose more muscle than fat!
Please, please, please, don't fall for fake infomercial with MAGIC potion or pills promising to lose 5 or 10 pounds overnight. It just wont work!
Plan your meals the day before or weekly. This will help you to take control of cravings, rushing to fast food, and you will know your menu is healthy.
Drink GREEN TEA during the day. Many studies agree that GREEN TEA increases your capacity of burn fat. I take it in the morning before breakfast and afternoon either with lunch or after.
Go shopping after eating. It will help you stop buying compulsively for fast food. Limit your purchases to your already well thought prepared meals. Don't get tempted for any junk food! They might look good. but not on our bodies!!! No, no, no, no!
Get to know your body needs. Each individual has different metabolism. Therefore, what worked for your friend might not work for you. Do not get discouraged. If you need to feel motivated, think about me. I will be cheering for you!
Drink at least 8 glasses of water throughout the day, not in one gulp. Your body needs to be hydrated. Symptoms of dehydration include dizziness, lack of concentration, irritability and headaches.
Secret to lose body fat? You must eat less calories than your body burns off. That is all!
Ideally, eat 5-6 small meals every 3 hours. But remember... smaller quantities not HUMOROUS sizes.
So much written about PROTEINS. Increase your protein intake. Protein helps to build new muscles, increase your metabolism - which burns calories.
Think positive and visualize the NEW you.
Have the worst photo of yourself, yes, exactly, that one... the one you don’t like because you look fat paste it in a place where you can see it. Next to it, place an ideal figure either of yourself or from an inspiration figure to motivate yourself and reach your goal: A NEW HEALTHY FIGURE!!
Don't let other people's negative comments affect your weight loss program. Be consistent and know that you are working toward the NEW you.
Not liking counting calories or carbs? Don't panic! Just learn good eating habits and choose vegetables/fruits.
Say SO LONG TO JUNK FOOD!!! You are not a human garbage bin! Instead, eat lots of vegetable and fruits.
Weight Loss Replacement meals are excellent when in a hurry or planning your calorie intake. Check for well balanced meal replacements to get all your nutrients.
Be patient, losing weight is not overnight. But you are on your way to overcome obesity!
Say NO to BIG PORTIONS when eating out. Ask for medium or smaller portions. Enjoy smaller portions of healthy foods.
Take breaks when feeling pressured or under stress. Take a walk, meditate, or listen to your favorite music. It will lift up your spirit.
Waking up and wanting to feel energized? Get some hot water with a squeeze of lemon before breakfast. It will speed up your metabolism for the day, and helps prevent constipation.
Learn to love yourself. Love is the most powerful tool to accomplish everything.
If you are a believer, pray for strength to keep your new healthy life style.
Modernize your wardrobe. Don’t hide on those big at-shirts!
Exercise at least 3 times a week, diet alone will not help you lose weight and keep it off. Hints: home exercise videos, walk, go to a gym, run, hike with a friend.
With our rush daily life, we tend to eat fast. Try to eat slowly, chewing each bite completely. This will help you to enjoy your meals and decrease your appetite.
Good news for those chili lovers! Chili helps to speed up metabolism.
Read labels to see your calorie intake. Remember a calorie is always a calorie. What goes in remains in if you consume extra calories.
Avoid eating 3 hours or more before bed time. If feeling hungry or craving for sweet, have a cup of a flavored tea or a simple fruit.
For Weight Loss It's Want Power You Need Not Will Power
The problem isn't that you don't have enough will power to
achieve what you want. You have will power, but it's not will
power you need, its want power.
You have to first want
You must want to change your habits, want to lose some weight,
want to give up your evening snacking before your will comes into
play. Once you want a thing badly enough, you will do whatever it
takes.
If you think you want something (to make a change in your eating
habits perhaps), but then find it difficult to follow-through
with your plans, most likely you simply want your current reality
(your current habits and patterns) more than you want your goals
(less weight, better health, etc.)
I can hear you all the way over here, telling me I'm wrong: "No,
that's not right! I want this more than anything; I just don't
have any willpower!" Round and round you go, but the truth is,
you will get what you really want. Think back, has there ever
been a time when you really wanted something? A certain piece of
clothing, a certain house, car, job, spouse? Hum... Yes, we go
after what we want, if we really want to acquire or achieve it we
do. Nothing's going to fall in your lap, you've got to go get what
you want.
What's Going on?
Put another way, you may want to avoid the pain (breaking old
habits, avoiding some favorite foods, simply not overeating...)
more than you want to gain the pleasure (losing some weight,
gaining new habits, eating favorite foods in moderation ...)
Since losing weight takes time, from weeks to months to years,
it's easy to fall off the path. It's always easier to get back
into our old habits of eating, eating, and more eating. There's
always more food. Unless you are too poor to purchase it, there's
plenty food in America - in fact, too much food, and so it
becomes even more necessary to keep the longer-term goals in
mind.
How do you keep the longer-term goals in mind, when the
short-term food is staring you in the face? What about all the
treats offered, what about the commercials, the billboards, the
signs everywhere that say EAT?
Wanting, in fact, is the "W", the first step in the W.H.A.C.K
approach. See it in the free e-book, Changing Beliefs, Your First
Step to Permanent Weight Loss.
Think back to when you last really wanted something. Wanted it
more than anything, had to have it, would do just about anything
to get it. To want is a mighty powerful motivator, but
surprisingly we aren't all motivated by what we want. Some of us
are motivated by avoiding what we don't want.
What is your Motivation Strategy?
Motivation comes in two (or more) flavors. You can be motivated
towards something (what you'll gain) or you can be motivated away
from something (what you'll lose). This desiring to avoid can be
confusing. I'm saying you must want something, and you're
thinking, but I don't want to be fat. I can't think about my
future, only what I don't want. Here is what's going on:
Motivation: Toward
If you are motivated by what you'll gain you find it easy to look
ahead and see your future shapely body, you'll see people around
you with admiring glances, you'll hear their compliments, you'll
smell the good food and feel good knowing you can eat enough to
be satisfied, and then say you're full. You've had enough, thank
you. You'll be in control of your life. You'll want what you
visualize more than anything, and you'll do whatever it takes to
get it. If asked what movie to go see, they'll have a few ideas,
and tell you why.
Motivation: Away
if you are motivated by what you'll lose you'll focus on what you
want to avoid. For example, you want to avoid dying, you want to
avoid being too heavy to enjoy playing with the kids, you want to
avoid gasping for breath when you climb a flight of stairs. You
want to avoid the embarrassment, the humiliation of other
people's remarks and rude glances. You don't want any of that
anymore, and you don't want it to the extent that you'll do
whatever it takes to avoid these things. If you ask them what
they want for dinner, they'll tell you they don't want Chinese,
or pizza. It can be difficult to get someone motivated this way
to actually say what they do want!
Knowing your motivation strategy makes it easier to find methods
that support your preferred strategy. If you are motivated
toward, you may enjoy cutting our pictures of people in great
shape with similar body types to yours. Find models wearing
clothes that would look good on you, pictures of swimming pools,
holiday places you'd enjoy; the types of things that go into a
dream board.
If you motivated away, then make a list of what you want to avoid
and elaborate on that list. Why don't you want these things? The
more detailed you are, the more likely you'll truly do what it
takes to avoid them.
Hopefully these ideas will get you thinking, and much about
making changes in our lives comes down to thinking it through.
Realizing what we really want can get us past the hurdles of what
we already have. To affect change isn't necessarily comfortable,
until you've worked at it for awhile, and then suddenly your
changed behavior has become your new behavior and the effort is
over.
achieve what you want. You have will power, but it's not will
power you need, its want power.
You have to first want
You must want to change your habits, want to lose some weight,
want to give up your evening snacking before your will comes into
play. Once you want a thing badly enough, you will do whatever it
takes.
If you think you want something (to make a change in your eating
habits perhaps), but then find it difficult to follow-through
with your plans, most likely you simply want your current reality
(your current habits and patterns) more than you want your goals
(less weight, better health, etc.)
I can hear you all the way over here, telling me I'm wrong: "No,
that's not right! I want this more than anything; I just don't
have any willpower!" Round and round you go, but the truth is,
you will get what you really want. Think back, has there ever
been a time when you really wanted something? A certain piece of
clothing, a certain house, car, job, spouse? Hum... Yes, we go
after what we want, if we really want to acquire or achieve it we
do. Nothing's going to fall in your lap, you've got to go get what
you want.
What's Going on?
Put another way, you may want to avoid the pain (breaking old
habits, avoiding some favorite foods, simply not overeating...)
more than you want to gain the pleasure (losing some weight,
gaining new habits, eating favorite foods in moderation ...)
Since losing weight takes time, from weeks to months to years,
it's easy to fall off the path. It's always easier to get back
into our old habits of eating, eating, and more eating. There's
always more food. Unless you are too poor to purchase it, there's
plenty food in America - in fact, too much food, and so it
becomes even more necessary to keep the longer-term goals in
mind.
How do you keep the longer-term goals in mind, when the
short-term food is staring you in the face? What about all the
treats offered, what about the commercials, the billboards, the
signs everywhere that say EAT?
Wanting, in fact, is the "W", the first step in the W.H.A.C.K
approach. See it in the free e-book, Changing Beliefs, Your First
Step to Permanent Weight Loss.
Think back to when you last really wanted something. Wanted it
more than anything, had to have it, would do just about anything
to get it. To want is a mighty powerful motivator, but
surprisingly we aren't all motivated by what we want. Some of us
are motivated by avoiding what we don't want.
What is your Motivation Strategy?
Motivation comes in two (or more) flavors. You can be motivated
towards something (what you'll gain) or you can be motivated away
from something (what you'll lose). This desiring to avoid can be
confusing. I'm saying you must want something, and you're
thinking, but I don't want to be fat. I can't think about my
future, only what I don't want. Here is what's going on:
Motivation: Toward
If you are motivated by what you'll gain you find it easy to look
ahead and see your future shapely body, you'll see people around
you with admiring glances, you'll hear their compliments, you'll
smell the good food and feel good knowing you can eat enough to
be satisfied, and then say you're full. You've had enough, thank
you. You'll be in control of your life. You'll want what you
visualize more than anything, and you'll do whatever it takes to
get it. If asked what movie to go see, they'll have a few ideas,
and tell you why.
Motivation: Away
if you are motivated by what you'll lose you'll focus on what you
want to avoid. For example, you want to avoid dying, you want to
avoid being too heavy to enjoy playing with the kids, you want to
avoid gasping for breath when you climb a flight of stairs. You
want to avoid the embarrassment, the humiliation of other
people's remarks and rude glances. You don't want any of that
anymore, and you don't want it to the extent that you'll do
whatever it takes to avoid these things. If you ask them what
they want for dinner, they'll tell you they don't want Chinese,
or pizza. It can be difficult to get someone motivated this way
to actually say what they do want!
Knowing your motivation strategy makes it easier to find methods
that support your preferred strategy. If you are motivated
toward, you may enjoy cutting our pictures of people in great
shape with similar body types to yours. Find models wearing
clothes that would look good on you, pictures of swimming pools,
holiday places you'd enjoy; the types of things that go into a
dream board.
If you motivated away, then make a list of what you want to avoid
and elaborate on that list. Why don't you want these things? The
more detailed you are, the more likely you'll truly do what it
takes to avoid them.
Hopefully these ideas will get you thinking, and much about
making changes in our lives comes down to thinking it through.
Realizing what we really want can get us past the hurdles of what
we already have. To affect change isn't necessarily comfortable,
until you've worked at it for awhile, and then suddenly your
changed behavior has become your new behavior and the effort is
over.
A Weight Loss Strategy
I just finished working my quads on a weight machine. My head races and my body hum all in an attempt to lose weight. Only moments ago, my legs worked so hard that they began to fail. They worked so hard that my muscle tissue cried out in pain and began to tear. Now having just finished, my body sweating with the effort, I can rest for a couple of minutes before doing it again.
Each day this week I will have targeted a different group of muscles. Each day I will work them, stretch them, and tear them. Each day, I will work so hard that my heart beats a new rhythm into my metabolism. Each day, my body will set to repair the damage I have done in such manner that it does not happen again. Each day doggedly break my body down and force it to improve itself. This is working out, this is getting fit, and this is what it takes.
As I sit and stretch between sets, my quads still reeling, I scan around the gym. There are two people working with some free weights nearby. They are within earshot and while I am resting I listen to them complain about, work, relationships, their bosses, clothes, their bodies and their friends. The conversation flows from one topic to the next seamlessly and it is clear by their candor that they know each other well; that they have been friends and work out buddies for a while. What grabs my attention however, are not the meandering topics of their conversation, but the fact that conversation is occurring at all.
As my second set starts, all I can focus on is exercise; flexing my muscles against the weight. During the relatively short time it takes for me to run through my set and completely exhaust my quads, every action; every breath becomes an exercise in methodical control and economy. Every action I make is geared to the exercise at hand.
When I finish and I reengage with the world, I come back to the two people and their on-going conversation. As they chat, they work through a routine of exercises that look habitual and ritualized. When they work their muscles, they go through the motions; intent more on the conversation and company then their bodies.
There is a point to this. There is a myth, an urban legend if you will, that says going to the gym will make you lose weight. It is a logical extension of the same myth that says I need to go to the gym, I am out of shape. These two ideas have become synonymous with healthy lifestyles and fitness. For the two people I observed, simply being at the gym was enough to assuage their concerns for their physical health. The bottom line is that this is an illusion. To make yourself fit, you need to break your body down and force it to rebuild. The idea being that after the rebuild, you will be stronger and fit. This cannot occur by merely being in a gym, or as in the case with the talking pair, this cannot occur by going through the motions of working out.
Before I get accused of being a fanatical meat head just understand that I carry an extra few pounds around my waist. All I know is that to really make progress, to have physical and visible results, you must have an impact on your body. The kicker is that they almost have it made. These people are at the gym early on a cold morning. I know with every fiber in my being, that I will burn off the extra weight around my waist and that I will firm up my desk loving muscles. But I won't do it by talking.
EASY WEIGHT LOSS in Five Tips
With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. This seemingly small activity, when done consistently, will produce surprising weight loss results!
Forget Your Late Night Snacks
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!
Kiss that Frappuccino Goodbye
what tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.
Fuels Your Fire
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body’s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. Rather than eating 2 or 3 large meals a day, and allowing your ‘fire’ to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn’t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you enjoy eating pasta for dinner reduces your pasta portion and adds extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!
It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!
Forget Your Late Night Snacks
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!
Kiss that Frappuccino Goodbye
what tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.
Fuels Your Fire
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body’s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. Rather than eating 2 or 3 large meals a day, and allowing your ‘fire’ to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn’t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you enjoy eating pasta for dinner reduces your pasta portion and adds extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!
It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!
Monday, December 6, 2010
James Corden gives Manchester United stars an aerobics workout in Sports Relief sketch
He may not have got the world in motion, but funnyman James Cordon is keeping Manchester United on their toes.
In character as his Gavin and Stacey alter ego Smithy, the tubby Cordon was putting players through their paces by leading an aerobics class.
The comic actor filmed the sketch for this year's Sports Relief spectacular to be aired on March 19.
Smithy puts aside his loyalty to West Ham to take charge of the Man U squad, giving players such as Michael Carrick and Wes Brown a training session they will never forget.
A sneak preview of the routine will be screened during Match of the Day Lives' coverage of the Carling Cup Final tomorrow.
Other sporting figures are expected to be whipped into shape by the Billericay boy in the full sketch.
Last year Smithy gave a hilarious pep talk to the England team in a sketch for Comic Relief.
Smithy ribbed the stars including David Beckham and Peter Crouch on everything from their goal scoring celebrations to their hair cuts.
David James is taken to task about his ever-changing hairstyle, Ashley Cole is urged to get wife Cheryl to act 'like a proper footballer's wife', Frank Lampard is told to pass the ball to Steven Gerrard occasionally and John Terry is ordered to stop crying after he misses penalties.
The comedian has been trying to get Beckham on board again for this year's Sports Relief sketch.
The idea is believed to be based on Smithy giving the LA Galaxy/AC Milan star a massage.
Other Sport Relief highlights include special editions of Strictly Come Dancing, Master Chef and A Question of Sport Relief.
What are the benefits of aerobics exercises
Often tells us to exercise expert fitness aerobics exercises .. But Do you know the benefits?
Of the diverse benefits of aerobics exercises are:
- Raising the rate of calcium in the bones
- Raising the rate of beneficial cholesterol in the blood.
- Raising the ability to withstand the heat of the atmosphere.
- Raising the rate of hemoglobin and the prevention of anemia.
- Raise the body's ability to withstand the cold weather.
- Raise morale.
- Lower blood pressure.
- To reduce the body's need for insulin.
- To reduce the rate of transformation of sugar into fat.
- Increase the access of oxygen to the brain.
- Increase the access of oxygen to the lungs.
- Increased fat burning enzymes in the body.
- Support the ability to control hunger.
- Reduce the rate of fat in the body.
- To reduce tension and aggressive behavior.
- Increased muscle mass in the body.
- Raising the ability to exercise for a longer period.
- Stimulate the rate of burning calories in the body (Meta Boleezzm).
Of the diverse benefits of aerobics exercises are:
- Raising the rate of calcium in the bones
- Raising the rate of beneficial cholesterol in the blood.
- Raising the ability to withstand the heat of the atmosphere.
- Raising the rate of hemoglobin and the prevention of anemia.
- Raise the body's ability to withstand the cold weather.
- Raise morale.
- Lower blood pressure.
- To reduce the body's need for insulin.
- To reduce the rate of transformation of sugar into fat.
- Increase the access of oxygen to the brain.
- Increase the access of oxygen to the lungs.
- Increased fat burning enzymes in the body.
- Support the ability to control hunger.
- Reduce the rate of fat in the body.
- To reduce tension and aggressive behavior.
- Increased muscle mass in the body.
- Raising the ability to exercise for a longer period.
- Stimulate the rate of burning calories in the body (Meta Boleezzm).
Aerobics help to retain youth
Showed a new review of a study on aerobic exercise (aerobics) that the continued performance of those exercises in middle age and beyond could delay aging more than ten years. It also showed that adequate aerobic capacity, an important element to help the elderly to maintain a good life to a large extent, depend on where on themselves.
According to the findings of the study, regular aerobic exercise improves the body's ability to inhale oxygen and breathe, and that continued exercise is not particularly physical activity most stressful for a longer period, can improve the ability to exercise these exercises.
According to the findings of the study, regular aerobic exercise improves the body's ability to inhale oxygen and breathe, and that continued exercise is not particularly physical activity most stressful for a longer period, can improve the ability to exercise these exercises.
The seven studies of this type of exercise showed that the ability to exercise, increasing by about 25%, which is equivalent to physical fitness re 12 years old back. She noted that seniors who engaged in aerobic exercises in ascending can maintain their independence, relying on themselves a longer period than those who do not practice these exercises.
Among the benefits of these exercises, according to the study, reduce the risk of serious diseases, and accelerate healing after injury or illness, and reduce the risks of falls due to maintenance of muscle strength, balance and consistency.
Among the benefits of these exercises, according to the study, reduce the risk of serious diseases, and accelerate healing after injury or illness, and reduce the risks of falls due to maintenance of muscle strength, balance and consistency.
Saturday, December 4, 2010
Body Wraps & Weight Loss
Body wraps can help tone and tighten the skin, improve blood circulation, detoxify the body and help mobilize fat so it can be eliminated from the body naturally. You do not need any special equipment other than a mixing bowl, heating pot and wrapping sheets like thin towels.
Body wraps work in two stages: absorption and squeezing (compaction). In the absorption stage you apply a substance on your body by "wraps". Once the pores of skin are opened, the fluids are "extracted" or "absorbed" by the substance and the bandage.
There are several absorbents: sea clay, seaweed, herbal, mineral and aloe Vera. Squeezing is simply compacting the tissues together after the "interstitial fluid" has been extracted. Once the fluids have been extracted, there are empty "pockets" between the cells. So if somehow we can squeeze them closer together, the end result should be a thinner and leaner looking body. The body bandages and wraps squeeze the body part and squeezing together the empty "pockets".
A simple wrap can be a mixture of clay and some salt. More complex body wraps contain herbs, essential oils and nutritive ingredients. You can add a small amount of nutrition oil (upto 2 tablespoons) if your skin is too dry.
Body wraps work in two stages: absorption and squeezing (compaction). In the absorption stage you apply a substance on your body by "wraps". Once the pores of skin are opened, the fluids are "extracted" or "absorbed" by the substance and the bandage.
There are several absorbents: sea clay, seaweed, herbal, mineral and aloe Vera. Squeezing is simply compacting the tissues together after the "interstitial fluid" has been extracted. Once the fluids have been extracted, there are empty "pockets" between the cells. So if somehow we can squeeze them closer together, the end result should be a thinner and leaner looking body. The body bandages and wraps squeeze the body part and squeezing together the empty "pockets".
A simple wrap can be a mixture of clay and some salt. More complex body wraps contain herbs, essential oils and nutritive ingredients. You can add a small amount of nutrition oil (upto 2 tablespoons) if your skin is too dry.
Can Weight Loss Improve Your Health And Make You Feel Better
Many people today are interested in weight loss and weight loss programs. Sedentary life styles and lack of exercise have contributed to a general trend toward carrying around a few extra pounds. Following a disciplined weight loss plan can prove very helpful and beneficial to people who don’t really have any idea of how to create a weight loss diet. There are many options available today to help you trim a few pounds and fit into the clothes you want.
Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there's a lot of misinformation floating around and lots of desperate people are easily duped and ripped off. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat.
A balanced lifestyle of good nutrition and regular exercise will help you achieve your weight loss goals. Some people seek Fast Weight Loss while others would like to gradually thin down for health reasons. Take advantage of all the information and help available today to help you achieve your weight loss goals.
Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there's a lot of misinformation floating around and lots of desperate people are easily duped and ripped off. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat.
A balanced lifestyle of good nutrition and regular exercise will help you achieve your weight loss goals. Some people seek Fast Weight Loss while others would like to gradually thin down for health reasons. Take advantage of all the information and help available today to help you achieve your weight loss goals.
Can Quick Weight Loss Really Work?
Quick weight loss is promised by diets all the time. "Lose 10 pounds over night," the ads will scream. Most people know in the back of their mind that quick weight loss is either not healthy or is a short term fix.
Most quick weight loss pounds are only water. Your body will flush water out of your system and the scale will show a quick weight loss of 3 to 10 pounds. The quick weight loss is however short lived. The second you drink any fluids your body will hold the water and your quick weight loss will disappear.
The short term success of quick weight loss in a low crab diet is also this loss of water. Dieters are excited when they see the quick weight loss however this excitement is short lived. Once crabs are introduced back into their diet, boom, there goes the quick weight loss.
Instead of being suckered into all the quick weight loss claims, why don't you try these common sense weight loss tips to use when dining out to help you achieve long term success? You won't see a quick weight loss by following these tips but you will see some really great long term changes in your body.
1.) If you must have a dessert, split it with a friend.
2.) Start your meal with soup and a salad. If you fill up on healthy foods first, you may eat less of the high calorie entries.
4.) Ask for non-fat or low-fat dressing on the side when ordering your salad. You can then control the portion size. A high calorie dressing can add 200-400 additional calories to your health salad.
5.) At a fast food restaurant, always order the small size. Did you know a super size French fry at Mc Donald's is 29g grams of fat and 610 calories??
Once again, these simple restaurant tips will not result in quick weight loss but if you start using these and other weight loss tips every day, you will start seeing the long term success you truly deserve. Always think long term and don't be tricked by diets that promise "incredible quick weight loss".
Most quick weight loss pounds are only water. Your body will flush water out of your system and the scale will show a quick weight loss of 3 to 10 pounds. The quick weight loss is however short lived. The second you drink any fluids your body will hold the water and your quick weight loss will disappear.
The short term success of quick weight loss in a low crab diet is also this loss of water. Dieters are excited when they see the quick weight loss however this excitement is short lived. Once crabs are introduced back into their diet, boom, there goes the quick weight loss.
Instead of being suckered into all the quick weight loss claims, why don't you try these common sense weight loss tips to use when dining out to help you achieve long term success? You won't see a quick weight loss by following these tips but you will see some really great long term changes in your body.
1.) If you must have a dessert, split it with a friend.
2.) Start your meal with soup and a salad. If you fill up on healthy foods first, you may eat less of the high calorie entries.
4.) Ask for non-fat or low-fat dressing on the side when ordering your salad. You can then control the portion size. A high calorie dressing can add 200-400 additional calories to your health salad.
5.) At a fast food restaurant, always order the small size. Did you know a super size French fry at Mc Donald's is 29g grams of fat and 610 calories??
Once again, these simple restaurant tips will not result in quick weight loss but if you start using these and other weight loss tips every day, you will start seeing the long term success you truly deserve. Always think long term and don't be tricked by diets that promise "incredible quick weight loss".
Brink's Unified Theory of Nutrition For Weight Loss and Musc
When people hear the term Unified Theory, sometimes called the Grand Unified Theory, or even "Theory of Everything," they probably think of it in terms of physics, where a Unified Theory, or single theory capable of defining the nature of the interrelationships among nuclear, electromagnetic, and gravitational forces, would reconcile seemingly incompatible aspects of various field theories to create a single comprehensive set of equations.
Such a theory could potentially unlock all the secrets of nature and the universe itself, or as theoretical physicist Macho Kato, puts it "an equation an inch long that would allow us to read the mind of God." That's how important unified theories can be. However, unified theories don't have to deal with such heady topics as physics or the nature of the universe itself, but can be applied to far more mundane topics, in this case nutrition.
Regardless of the topic, a unified theory, as sated above, seeks to explain seemingly incompatible aspects of various theories. In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.
One school, I would say the 'old school' of nutrition, maintains weight loss or weight gain is all about calories, and "a calorie is a calorie," no matter the source (e.g., crabs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.
The other school, I would call more the 'new school' of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., crabs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the "calorie is a calorie" mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.
This has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines, for decades. The result of which has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.
Before I go any further, two key points that is essential to understand about any unified theory:
A good unified theory is simple, concise, and understandable even to lay people. However, underneath, or behind that theory, is often a great deal of information that can take up many volumes of books. A unified theory is often proposed by some theorist before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether it be mathematical, physical, etc., supports the theory and thus solidifies that theory as being correct, or continued lines of evidence shows the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.
"A calorie is a calorie"
The old school of nutrition, which often includes most nutritionists, is a calorie is a calorie when it comes to gaining or losing weight. That weight loss or weight gain is strictly a matter of "calories in, calories out." Translated, if you "burn" more calories than you take in, you will lose weight regardless of the calorie source and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.
This long held and accepted view of nutrition is based on the fact that protein and crabs contain approx 4 calories per gram and fat approximately 9 calories per gram and the source of those calories matters not. They base this on the many studies that finds if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.
However, the "calories in calories out" mantra fails to take into account modern research that finds that fats, crabs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, lepton, glucagon, etc), effects on hunger and appetite, thermal effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.
Even worse, this school of thought fails to take into account the fact that even within a macro nutrient; they too can have different effects on metabolism. This school of thought ignores the ever mounting volume of studies that have found diets with different macro nutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.
Translated, not only is the mantra "a calorie us a calorie" proven to be false, "all fats are created equal" or "protein is protein" is also incorrect. For example, we now know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.
The "calories don't matter" school of thought
this school of thought will typically tell you that if you eat large amounts of some particular macro nutrient in their magic ratios, calories don't matter. For example, followers of ketogenic style diets that consist of high fat intakes and very low carbohydrate intakes (i.e., Atkins, etc.) often maintain calories don't matter in such a diet.
Others maintain if you eat very high protein intakes with very low fat and carbohydrate intakes, calories don't matter. Like the old school, this school fails to take into account the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!
The reality is, although it's clear different macro nutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. The data, and real world experience of millions of dieters, is quite clear on that reality.
The truth behind such diets is that they are often quite good at suppressing appetite and thus the person simply ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. That's not to say people can't experience meaningful weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.
Weight loss vs. fat loss!
What has become abundantly clear from the studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables...
Brink's Unified Theory of Nutrition
...Thus, this reality has led me to Brink's Unified Theory of Nutrition which states:
"Total calories dictates how much weight a person gains or losses; macro nutrient ratios dictates what a person gains or losses"
This seemingly simple statement allows people to understand the differences between the two schools of thought. For example, studies often find that two groups of people put on the same calorie intakes but very different ratios of crabs, fats, and proteins will lose different amounts of body fat and or lean body mass (i.e., muscle, bone, etc.).
Some studies find for example people on a higher protein lower crab diet lose approximately the same amount of weight as another group on a high crab lower protein diet, but the group on the higher protein diet lost more actual fat and less lean body mass (muscle). Or, some studies using the same calorie intakes but different macro nutrient intakes often find the higher protein diet may lose less actual weight than the higher crab lower protein diets, but the actual fat loss is higher in the higher protein low crab diets. This effect has also been seen in some studies that compared high fat/low crab vs. high crab/low fat diets. The effect is usually amplified if exercise is involved as one might expect.
Of course these effects are not found universally in all studies that examine the issue, but the bulk of the data is clear: diets containing different macro nutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).
Or, as the authors of one recent study that looked at the issue concluded:
"Diets with identical energy contents can have different effects on lepton concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that the physiologic adaptations to energy restriction can be modified by dietary composition."(12)
The point being, there are many studies confirming that the actual ratio of crabs, fats, and proteins in a given diet can effect what is actually lost (i.e., fat, muscle, bone, and water) and that total calories has the greatest effect on how much total weight is lost. Are you starting to see how my unified theory of nutrition combines the "calorie is a calorie" school with the "calories don't matter" school to help people make decisions about nutrition?
Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutrition advice out there (of course this does not account for the downright unscientific and dangerous nutrition advice people are subjected to via bad books, TV, the 'net, and well meaning friends, but that's another article altogether).
Knowing the above information and keeping the Unified Theory of Nutrition in mind, leads us to some important and potentially useful conclusions:
An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet simply designed to lose weight.
A nutrition program designed to create fat loss is not simply a reduced calorie version of a nutrition program designed to gain weight, and vice versa.
Diets need to be designed with fat loss, NOT just weight loss, as the goal, but total calories can't be ignored.
This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower calorie versions of the same diet. In short: diets plans I design for gaining LBM start with total calories and build macro nutrient ratios into the number of calories required. However, diets designed for fat loss (vs. weight loss!) start with the correct macro nutrient ratios that depend on variables such as amount of LBM the person carries vs. body fat percent , activity levels, etc., and figure out calories based on the proper macro nutrient ratios to achieve fat loss with a minimum loss of LBM. The actual ratio of macro nutrients can be quite different for both diets and even for individuals.
Diets that give the same macro nutrient ratio to all people (e.g., 40/30/30, or 70, 30, 10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macro nutrient ratios can change with total calories and other variables.
Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.
Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or whatever the goal, must account not only for total calories, but macro nutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?
To get the optimal effects from your next diet, whether looking to gain weight or lose it, you must ask the right questions to get meaningful answers.
Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought out diets which make promises they can't keep and go against what we know about human physiology and the very laws of physics!
Bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don't receive the optimal results they had hoped for and have made yet another nutrition "guru" laugh all the way to the bank at your expense.
Any diet that claims calories don't matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Any diet that tells you any one food source is evil, it's a scam.
Such a theory could potentially unlock all the secrets of nature and the universe itself, or as theoretical physicist Macho Kato, puts it "an equation an inch long that would allow us to read the mind of God." That's how important unified theories can be. However, unified theories don't have to deal with such heady topics as physics or the nature of the universe itself, but can be applied to far more mundane topics, in this case nutrition.
Regardless of the topic, a unified theory, as sated above, seeks to explain seemingly incompatible aspects of various theories. In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.
One school, I would say the 'old school' of nutrition, maintains weight loss or weight gain is all about calories, and "a calorie is a calorie," no matter the source (e.g., crabs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.
The other school, I would call more the 'new school' of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., crabs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the "calorie is a calorie" mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.
This has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines, for decades. The result of which has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.
Before I go any further, two key points that is essential to understand about any unified theory:
A good unified theory is simple, concise, and understandable even to lay people. However, underneath, or behind that theory, is often a great deal of information that can take up many volumes of books. A unified theory is often proposed by some theorist before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether it be mathematical, physical, etc., supports the theory and thus solidifies that theory as being correct, or continued lines of evidence shows the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.
"A calorie is a calorie"
The old school of nutrition, which often includes most nutritionists, is a calorie is a calorie when it comes to gaining or losing weight. That weight loss or weight gain is strictly a matter of "calories in, calories out." Translated, if you "burn" more calories than you take in, you will lose weight regardless of the calorie source and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.
This long held and accepted view of nutrition is based on the fact that protein and crabs contain approx 4 calories per gram and fat approximately 9 calories per gram and the source of those calories matters not. They base this on the many studies that finds if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.
However, the "calories in calories out" mantra fails to take into account modern research that finds that fats, crabs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, lepton, glucagon, etc), effects on hunger and appetite, thermal effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.
Even worse, this school of thought fails to take into account the fact that even within a macro nutrient; they too can have different effects on metabolism. This school of thought ignores the ever mounting volume of studies that have found diets with different macro nutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.
Translated, not only is the mantra "a calorie us a calorie" proven to be false, "all fats are created equal" or "protein is protein" is also incorrect. For example, we now know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.
The "calories don't matter" school of thought
this school of thought will typically tell you that if you eat large amounts of some particular macro nutrient in their magic ratios, calories don't matter. For example, followers of ketogenic style diets that consist of high fat intakes and very low carbohydrate intakes (i.e., Atkins, etc.) often maintain calories don't matter in such a diet.
Others maintain if you eat very high protein intakes with very low fat and carbohydrate intakes, calories don't matter. Like the old school, this school fails to take into account the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!
The reality is, although it's clear different macro nutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. The data, and real world experience of millions of dieters, is quite clear on that reality.
The truth behind such diets is that they are often quite good at suppressing appetite and thus the person simply ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. That's not to say people can't experience meaningful weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.
Weight loss vs. fat loss!
What has become abundantly clear from the studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables...
Brink's Unified Theory of Nutrition
...Thus, this reality has led me to Brink's Unified Theory of Nutrition which states:
"Total calories dictates how much weight a person gains or losses; macro nutrient ratios dictates what a person gains or losses"
This seemingly simple statement allows people to understand the differences between the two schools of thought. For example, studies often find that two groups of people put on the same calorie intakes but very different ratios of crabs, fats, and proteins will lose different amounts of body fat and or lean body mass (i.e., muscle, bone, etc.).
Some studies find for example people on a higher protein lower crab diet lose approximately the same amount of weight as another group on a high crab lower protein diet, but the group on the higher protein diet lost more actual fat and less lean body mass (muscle). Or, some studies using the same calorie intakes but different macro nutrient intakes often find the higher protein diet may lose less actual weight than the higher crab lower protein diets, but the actual fat loss is higher in the higher protein low crab diets. This effect has also been seen in some studies that compared high fat/low crab vs. high crab/low fat diets. The effect is usually amplified if exercise is involved as one might expect.
Of course these effects are not found universally in all studies that examine the issue, but the bulk of the data is clear: diets containing different macro nutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).
Or, as the authors of one recent study that looked at the issue concluded:
"Diets with identical energy contents can have different effects on lepton concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that the physiologic adaptations to energy restriction can be modified by dietary composition."(12)
The point being, there are many studies confirming that the actual ratio of crabs, fats, and proteins in a given diet can effect what is actually lost (i.e., fat, muscle, bone, and water) and that total calories has the greatest effect on how much total weight is lost. Are you starting to see how my unified theory of nutrition combines the "calorie is a calorie" school with the "calories don't matter" school to help people make decisions about nutrition?
Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutrition advice out there (of course this does not account for the downright unscientific and dangerous nutrition advice people are subjected to via bad books, TV, the 'net, and well meaning friends, but that's another article altogether).
Knowing the above information and keeping the Unified Theory of Nutrition in mind, leads us to some important and potentially useful conclusions:
An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet simply designed to lose weight.
A nutrition program designed to create fat loss is not simply a reduced calorie version of a nutrition program designed to gain weight, and vice versa.
Diets need to be designed with fat loss, NOT just weight loss, as the goal, but total calories can't be ignored.
This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower calorie versions of the same diet. In short: diets plans I design for gaining LBM start with total calories and build macro nutrient ratios into the number of calories required. However, diets designed for fat loss (vs. weight loss!) start with the correct macro nutrient ratios that depend on variables such as amount of LBM the person carries vs. body fat percent , activity levels, etc., and figure out calories based on the proper macro nutrient ratios to achieve fat loss with a minimum loss of LBM. The actual ratio of macro nutrients can be quite different for both diets and even for individuals.
Diets that give the same macro nutrient ratio to all people (e.g., 40/30/30, or 70, 30, 10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macro nutrient ratios can change with total calories and other variables.
Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.
Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or whatever the goal, must account not only for total calories, but macro nutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?
To get the optimal effects from your next diet, whether looking to gain weight or lose it, you must ask the right questions to get meaningful answers.
Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought out diets which make promises they can't keep and go against what we know about human physiology and the very laws of physics!
Bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don't receive the optimal results they had hoped for and have made yet another nutrition "guru" laugh all the way to the bank at your expense.
Any diet that claims calories don't matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Any diet that tells you any one food source is evil, it's a scam.
Body Wrapping and Weight Loss - Slim Down or Slim Scam?
One particularly enticing aspect of low-carbohydrate dieting is that you can lose weight. While low-carbohydrate diets do help you to lose weight, it's worth mentioning that it also takes some discipline to follow the daily program and keep the weight off. Unfortunately, many low-crab diet programs fail to include instructions for the necessary lifestyle changes that must be put into place for long-term success. Additionally, low-crab diets can literally rob the body of certain nutrients which are beneficial in the overall reduction of other potential health problems.
Carbohydrates are typically found in fruits, vegetables, beans and whole grains (whole wheat breads, pasta and brown rice). These carbohydrates help to reduce the risk of heart disease, hypertension, cancer, diabetes and gastrointestinal disorders. To date, there is no evidence that high saturated fat, high protein, low-crab diets are healthy if consumed over a lifetime.
Why Low-Crab Diets Work So Well.
Low-crab diets, as with all diets, work because people eat fewer calories while following them. On the low-crab diet, calories are lower because you are reducing or eliminating sugars, sweets, starches, fruits and vegetables. If at the same time, you substitute high protein and fat foods, which are filling, you will feel fuller and eat less.
On any low-crab diet a considerable amount of the weight lost is water weight. Your body stores carbohydrates in muscles and the liver. Crabs are stored with 3 parts water to 1 part carbohydrate. If you stop eating carbohydrates the body uses up its existing carbohydrate reserve to maintain your blood sugar. This releases lots of water. That is the initial "weight loss" that you experience on a low-crab diet.
What Are Some Benefits of Low Crab Dieting?
Weight loss for the overweight helps to improve overall health in many ways. It can reduce blood pressure, cholesterol and blood sugar levels. It can have positive effects on self-esteem and body image. It can be a great motivator for anyone who has had difficulty losing weight following other diets.
The Low-Crab Food Craze: Pay More - Lose More?
Don't be fooled. These foods can have plenty of calories and are expensive too. In the last few years, more than 1,000 products labeled "low-crab" has made their way to grocery shelves. To reduce the crabs, most products substitute soy flour or cellulose (not unlike wood pulp) for refined flour. They add artificial sweeteners and sugar alcohols, which have half to one-third the calories of sugar, instead of sugar… And taste is definitely not their biggest selling point.
Low-Crab Dieting Drawbacks.
Most people can only follow a low-carb diet for so long before they start craving some sweets or starches. The problem is that when you start eating these foods again you will begin to retain water and this will appears on the scale as "weight gain." If you have been on a low-carb diet and want to work back to a diet that includes complex carbohydrate begin by slowly adding small portions of grains into your diet. (A slice of bread or ½ cup rice or potatoes.) Expect to see a few pounds of water weight gain but remember - it's not fat weight!
Cut The "Junk Foods" And Drop The Weight!
You don't have to follow a special low-carb diet to lose weight. Eating fewer high calorie and high fat foods and increasing your exercise can also result in successful weight loss. The average man eats about 2600 calories a day, the average women about 1900. A pound of fat a week can be lost by reducing your intake by 500 calories a day. One 20 ounce can of regular Coke contains 250 calories and a Snickers candy bar contains 280 calories. Cutting down on sweets can produce weight loss without sacrificing overall nutrition. Add a mile or two walk, or jog, several days a week (100-200 calories burned) and you are well on your way to weight loss. Cutting the "junk foods" can be a strategy in itself. At the same time, eat more fruits, vegetables and salads. Try filling up without "junking up" and your chances of successful weight loss will increase dramatically.
Carbohydrates are typically found in fruits, vegetables, beans and whole grains (whole wheat breads, pasta and brown rice). These carbohydrates help to reduce the risk of heart disease, hypertension, cancer, diabetes and gastrointestinal disorders. To date, there is no evidence that high saturated fat, high protein, low-crab diets are healthy if consumed over a lifetime.
Why Low-Crab Diets Work So Well.
Low-crab diets, as with all diets, work because people eat fewer calories while following them. On the low-crab diet, calories are lower because you are reducing or eliminating sugars, sweets, starches, fruits and vegetables. If at the same time, you substitute high protein and fat foods, which are filling, you will feel fuller and eat less.
On any low-crab diet a considerable amount of the weight lost is water weight. Your body stores carbohydrates in muscles and the liver. Crabs are stored with 3 parts water to 1 part carbohydrate. If you stop eating carbohydrates the body uses up its existing carbohydrate reserve to maintain your blood sugar. This releases lots of water. That is the initial "weight loss" that you experience on a low-crab diet.
What Are Some Benefits of Low Crab Dieting?
Weight loss for the overweight helps to improve overall health in many ways. It can reduce blood pressure, cholesterol and blood sugar levels. It can have positive effects on self-esteem and body image. It can be a great motivator for anyone who has had difficulty losing weight following other diets.
The Low-Crab Food Craze: Pay More - Lose More?
Don't be fooled. These foods can have plenty of calories and are expensive too. In the last few years, more than 1,000 products labeled "low-crab" has made their way to grocery shelves. To reduce the crabs, most products substitute soy flour or cellulose (not unlike wood pulp) for refined flour. They add artificial sweeteners and sugar alcohols, which have half to one-third the calories of sugar, instead of sugar… And taste is definitely not their biggest selling point.
Low-Crab Dieting Drawbacks.
Most people can only follow a low-carb diet for so long before they start craving some sweets or starches. The problem is that when you start eating these foods again you will begin to retain water and this will appears on the scale as "weight gain." If you have been on a low-carb diet and want to work back to a diet that includes complex carbohydrate begin by slowly adding small portions of grains into your diet. (A slice of bread or ½ cup rice or potatoes.) Expect to see a few pounds of water weight gain but remember - it's not fat weight!
Cut The "Junk Foods" And Drop The Weight!
You don't have to follow a special low-carb diet to lose weight. Eating fewer high calorie and high fat foods and increasing your exercise can also result in successful weight loss. The average man eats about 2600 calories a day, the average women about 1900. A pound of fat a week can be lost by reducing your intake by 500 calories a day. One 20 ounce can of regular Coke contains 250 calories and a Snickers candy bar contains 280 calories. Cutting down on sweets can produce weight loss without sacrificing overall nutrition. Add a mile or two walk, or jog, several days a week (100-200 calories burned) and you are well on your way to weight loss. Cutting the "junk foods" can be a strategy in itself. At the same time, eat more fruits, vegetables and salads. Try filling up without "junking up" and your chances of successful weight loss will increase dramatically.
Beating The Weight Loss Bandits
If you're on a weight loss program you're under constant attack - attack from the food bandits all around you.
There is food waiting to ambush your weight loss efforts at every turn.
It's there on every street corner: available, fast, in huge portions and full of fat.
It's there at every checkout: convenient, brightly-packaged and calling "Eat me! Eat me!"
It’s there at work for every occasion: birthdays, promotions, leaving parties, "because it’s Friday".
It’s there at home brought to you larger than life on every TV set, seductively advertised, calling from the fridge and pantry "I’m here! Be ready to defend yourself!
Know your weak spots – those food temptations you find hard to resist, and plan to
avoid them as much as you can. Don't drive past fast food outlets even if it means a detour. Keep tempting high-fat snacks out of your home. Give TV ads a wide berth – in fact give TV a miss altogether and get out and do something. Walk away from offers of food, declining as politely and firmly as possible. "No thanks, I’m not hungry just now" should be enough.
Treat your encounter with food bandits with a sense of fun. Make a note in your mind that you’ve spotted one "Alert! Food bandit on left flank. Eyes right! Defeat!"
If you succumb once in a while to the food bandits, don't let it get you down. Brush yourself down and be ready to come out fighting against the next lot.
Be delighted each time you spot and overcome a food bandit. Feel proud that you were able to show who's in charge. You're the boss!
Once you recognize the food bandits for what they are, they lose their power. Each time you take them on and defeat them, you'll notice their influence over you diminish.
Gradually you get into the habit of ignoring the bandits. Long term result – a slimmer, healthier, beautiful you, in total control of the food you eat.
There is food waiting to ambush your weight loss efforts at every turn.
It's there on every street corner: available, fast, in huge portions and full of fat.
It's there at every checkout: convenient, brightly-packaged and calling "Eat me! Eat me!"
It’s there at work for every occasion: birthdays, promotions, leaving parties, "because it’s Friday".
It’s there at home brought to you larger than life on every TV set, seductively advertised, calling from the fridge and pantry "I’m here! Be ready to defend yourself!
Know your weak spots – those food temptations you find hard to resist, and plan to
avoid them as much as you can. Don't drive past fast food outlets even if it means a detour. Keep tempting high-fat snacks out of your home. Give TV ads a wide berth – in fact give TV a miss altogether and get out and do something. Walk away from offers of food, declining as politely and firmly as possible. "No thanks, I’m not hungry just now" should be enough.
Treat your encounter with food bandits with a sense of fun. Make a note in your mind that you’ve spotted one "Alert! Food bandit on left flank. Eyes right! Defeat!"
If you succumb once in a while to the food bandits, don't let it get you down. Brush yourself down and be ready to come out fighting against the next lot.
Be delighted each time you spot and overcome a food bandit. Feel proud that you were able to show who's in charge. You're the boss!
Once you recognize the food bandits for what they are, they lose their power. Each time you take them on and defeat them, you'll notice their influence over you diminish.
Gradually you get into the habit of ignoring the bandits. Long term result – a slimmer, healthier, beautiful you, in total control of the food you eat.
Be a Loser: 50 Reasons to Get Weight Loss Surgery
Weight loss surgery is fast becoming a very popular way for obese and morbidly obese people to get and keep the weight off. America is the fattest it's ever been and they're even saying there is an "obesity epidemic". The term is even being used in the UK now. I even had gastric by pass surgery 2 years ago and it has changed my life only for the better. You can see my before and after photos at http://www.allymoll.com/wls.html
There are many reasons for people to consider getting weight loss surgery. For those of you who are still unsure, here are fifty ways your life will change for the better after surgery. If you're still unsure, feel free to contact me for a free consultation.
1. You lose weight FAST!
2. You get to buy a whole new wardrobe....several times if you wish.
3. You will be able to see and touch your own feet.
4. You'll feel lighter.
5. It will be easier for you to exercise
6. You can go up a flight or two of stairs without completely running out of breath.
7. Your self-esteem will sky rocket.
8. People will hold doors open for you, look at you and actually say hi and smile.
9. You will get hit on!
10. You will be able to achieve all those positions you've always wanted to try during sex.
11. You'll clothes will start falling off of you.
12. You can buy jewelry in a "normal" store.
13. Your joint pain will lessen or disappear.
14. There is a possibility your diabetes will go away.
15. You'll just feel GOOD.
16. You'll get complimented a lot.
17. Your snoring will lessen or disappear.
18. You can comfortably wear jeans.
19. No more high blood pressure.
20. No more asking for a seatbelt extender on the airplane.
21. Your butt won't hurt as much after riding a bike.
22. You will feel very proud of yourself.
23. You'll see inches of fat melt right off of you.
24. Your energy will increase.
25. You'll be able to cross your legs.
26. You will finally weigh LESS then what it says on your driver's license.
27. You can finally buy that cute little sports car and now worry if you'll fit behind the steering wheel.
28. You'll actually be able to use those tiny bathrooms on airplanes and trains.
29. You can sell all your fat clothes on ebay and make some extra money.
30. You can do more housework! (Ok, this may not be a "pro" for everyone)
31. You'll literally lose weight overnight.
32. You'll live longer.
33. You'll be healthier.
35. You won't run away or throw your hands up every time someone wants to take your picture.
36. You'll start using the regular carts at the grocery store instead of the electric handicap ones.
37. You can get a short haircut without looking like a pinhead.
38. You won't feel hungry all the time.
39. You'll feel pretty/handsome again.
40. Your shoe size will drop.
41. You'll be able to ride all the roller coasters and never have to do the "walk of shame" when you discovered you couldn't fit into the seats anymore.
42. No more heartburn.
43. You can go to the gym and finally be one of those skinny perky people you use to envy.
44. No more starving yourself on crazy diets.
45. No more worrying if the chair you're sitting on will break.
46. You can go to the playground and swing on the swing set.
47. Your kids will be able to put their arms all the way around you when they hug you.
48. You'll save money by not eating as much and not going out to eat as often.
49. Learning how much certain people really care about you.
50. And lastly you will most likely meet a ton of wonderful weight loss surgery people who will become your good friends for life.
There are many reasons for people to consider getting weight loss surgery. For those of you who are still unsure, here are fifty ways your life will change for the better after surgery. If you're still unsure, feel free to contact me for a free consultation.
1. You lose weight FAST!
2. You get to buy a whole new wardrobe....several times if you wish.
3. You will be able to see and touch your own feet.
4. You'll feel lighter.
5. It will be easier for you to exercise
6. You can go up a flight or two of stairs without completely running out of breath.
7. Your self-esteem will sky rocket.
8. People will hold doors open for you, look at you and actually say hi and smile.
9. You will get hit on!
10. You will be able to achieve all those positions you've always wanted to try during sex.
11. You'll clothes will start falling off of you.
12. You can buy jewelry in a "normal" store.
13. Your joint pain will lessen or disappear.
14. There is a possibility your diabetes will go away.
15. You'll just feel GOOD.
16. You'll get complimented a lot.
17. Your snoring will lessen or disappear.
18. You can comfortably wear jeans.
19. No more high blood pressure.
20. No more asking for a seatbelt extender on the airplane.
21. Your butt won't hurt as much after riding a bike.
22. You will feel very proud of yourself.
23. You'll see inches of fat melt right off of you.
24. Your energy will increase.
25. You'll be able to cross your legs.
26. You will finally weigh LESS then what it says on your driver's license.
27. You can finally buy that cute little sports car and now worry if you'll fit behind the steering wheel.
28. You'll actually be able to use those tiny bathrooms on airplanes and trains.
29. You can sell all your fat clothes on ebay and make some extra money.
30. You can do more housework! (Ok, this may not be a "pro" for everyone)
31. You'll literally lose weight overnight.
32. You'll live longer.
33. You'll be healthier.
35. You won't run away or throw your hands up every time someone wants to take your picture.
36. You'll start using the regular carts at the grocery store instead of the electric handicap ones.
37. You can get a short haircut without looking like a pinhead.
38. You won't feel hungry all the time.
39. You'll feel pretty/handsome again.
40. Your shoe size will drop.
41. You'll be able to ride all the roller coasters and never have to do the "walk of shame" when you discovered you couldn't fit into the seats anymore.
42. No more heartburn.
43. You can go to the gym and finally be one of those skinny perky people you use to envy.
44. No more starving yourself on crazy diets.
45. No more worrying if the chair you're sitting on will break.
46. You can go to the playground and swing on the swing set.
47. Your kids will be able to put their arms all the way around you when they hug you.
48. You'll save money by not eating as much and not going out to eat as often.
49. Learning how much certain people really care about you.
50. And lastly you will most likely meet a ton of wonderful weight loss surgery people who will become your good friends for life.
Avoid these five common weight loss mistakes
Mistake #1: Not changing your calorie plan as you lose weight. The fallacy of the "1200 calorie diet" plans and the like.
Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans don't work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.
If you want to lose weight at a constant rate, you must repeatedly:
decrease your calorie intake to accommodate the calorie expenditure drop
increase your calorie output by exercising more
do both
I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.
Why does my calorie expenditure drop as I lose weight? The most important factors are:
You weight less. A smaller body burns less calories both at rest and while active
You may involuntarily burn fewer calories. Dieters often lack energy and move less
Calorie restriction suppresses the metabolic rate
You have less body fat, which may further suppress your metabolic rate
These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.
Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.
It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.
Mistake #2: Overreporting the "extra" calorie expenditure of exercise
Most people count the calories they spend exercising as "extra" calories. There is a difference between calories burned while exercising and "extra" calories burned exercising. Here is an example: you burn 300 calories on the treadmill instead of your usual activity (watching TV at home); in reality, you have to subtract the calories you would have spent watching TV from these 300 calories to calculate how many additional calories you burned. Let's say that watching TV, you would have burned 80 calories. In this specific case, you have expended 300 calories while exercising, and 220 "extra" calories.
Calorie counters mindlessly add the calories burned exercising as "extra" and in some cases, this practice can significantly influence the calorie calculations. Hence, calorie software counts the part of your usual activities that overlaps with the extra activities twice.
How to estimate the "extra" calories burned exercising?
In order to make the calculations more accurate, I shall first introduce the concept of MET values. MET values are a convenient way to calculate the calorie cost of activities. MET values are multiples of the resting energy expenditure per time. In plain English, a MET = 3 means burning 3 times more calories than resting. A MET = 1 signifies how many calories you burn at rest (your Resting Metabolic Rate or Basal Metabolic Rate). Whatever you do, you burn calories at a rate of at least MET = 1 with the only exception being sleeping which has MET = 0.9. During the day, most activities include sitting and walking which have MET values between 1.2 and 3. Your total daily energy expenditure is calculated by multiplying your Resting Metabolic Rate by the average MET of all your activities. Is your head spinning?
Let's use a real world example. Consider a female person with a Resting Metabolic Rate of 1200 calories a day. One day has 1440 minutes. Our example lady is burning 1200/1440 = 0.84 calories per minute at rest, which signifies a MET = 1. Let's say our example woman just returned from an aerobics class, where she exercised for 30 minutes. General aerobic class training has a MET = 6. Our example lady has just burned 30 (minutes) x 6 (MET) * 0.84 (calories per minute) = 151 calories while exercising. Suppose our lady would have chatted on the internet instead of exercising (MET = 1.5). In this example, the woman substituted chatting on the internet with aerobic exercising. Remember, that every time you do something you substitute one activity for another. In order to get the extra calories, we have to subtract 1.5 (chatting) from 6 (exercising). Now let's calculate the extra calories: 30 (minutes) * (6 - 1.5) (MET value) * 0.84 = 113 calories.
Let's consider what a standard calorie counter would have done. First, it will assume an average calorie burn rate of 1 calorie per minute. Then the counter will find that exercising for 30 minutes will yield 30 (minutes) * 6 (MET) * 1 (calories per minute) = 180 calories. The calorie counter will add these 180 calories to your daily expenditure without considering that a part of these 180 calories is already accounted by your usual activities.
Do you now see the difference between 113 calories and 180 calories? If that woman spends 5 hours a week in that aerobics class, the standard calorie counters will overreport her calorie output by: (180-113) * 10 = 670 calories a week. The woman will be fooled that her metabolic rate has dropped while she just overestimated her calorie expenditure. Enter weight loss plateau, wasted time and efforts. Do you have the time for trial and error calorie estimations?
Remember these two rules:
Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories! Always subtract the calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = 8) then the additional MET would be 8 - 6 = 2.
How to find the MET values of activities based on standard tables?
In order to make the above calculations, you need to know the MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To find the MET you just need to divide the calories by the duration.
Example: "Bicycling, stationary, general", "20 minutes", "140 calories"
MET of "Bicycling, stationary, general" = 140 / 20 = 7
I know these calculations are somewhat tedious and in many cases the standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculate the calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.
Mistake #3: Training with light weights and lots of reps
I have seen countless number of ladies come to the gym, get the lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not get the results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time in the gym. Hefting Ken and Barbie weights in the gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do during the day has a MET value of 1.2 to 2. Browsing the internet on your computer has a MET value of 1.5. Realize that almost anything you do during the day (average MET = 1.5) has about 50% overlap in calorie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells in the gym, only about half of the calories burned are "additional".
Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend the duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in the gym is not going to burn many extra calories.
Remember the rule: the less intensive the activity (smaller MET), the greater the calorie expenditure overlap with casual activities; the less intensive the activity, the more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at the additional expended calories.
Mistake #4: Using "average person" calorie estimations
You can find all kinds of tables showing the calorie cost of different physical activities on the internet. These tables don't show your calorie expenditure. They actually tell you the calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this in the first part of the article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimate the calorie expenditure of smaller people and underestimate the calorie expenditure of bigger than average people. Combine this with the common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.
Mistake #5: Going on very low calorie diets (VLCD)
Research has shown little to no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is the point where further calorie restriction does not yield faster results. Diets in the range of 800 to 1200 calories a day suppress the resting metabolic rate from the very first day and after some weeks on these diets, the metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence of the calorie restriction factor; other factors such as the level of leanness may further depress the calorie expenditure.
A big percentage of the quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most of the weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because the harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stop the diet, you are prone to instant overeating. Eating a very low calorie diet is the ticket to yo-yo dieting.
Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.
Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because the large calorie restriction causes a greater proportion of the weight loss to be muscle loss.
Arizona doctor tells the all the truth about weight loss - L
Arizona Doctor Discovers Triathlons as the Ultimate Weight Loss Program - Loses Sixty Pounds.
I never intended to get fat! I am not exactly sure how it happened, but there I was a 6’2” thirty-four year old pushing close to 270 pounds. My cholesterol was high, my triclecrides were high, and my blood pressure was high. I was on a direct course for developing diabetes, increased risk of heart disease, increased risk of cancer, and a ton of other diseases related to obesity.
It gets worse. I am a doctor, a sports chiropractor to be exact and my office is located inside a health club. Unfortunately, like many other doctors and other health professional out there, I was not practicing what I was preaching.
Living in sunny Arizona, land of the endless summer, sooner or later you have to go to the lake, the water park, or you are invited to a cookout and pool party. That is when all my excuses caught up to me. Despite knowing the health risks associated with being overweight, it was the feeling of low self-esteem and embarrassment that finally drove me to action.
So there I was, a doctor, ready to get the weight off. I hate to admit it; I tried some of those quick fix gimmick supplements. I tried a bunch of the fad diets. I bought a bunch of books from all the “weight loss experts”. Sure I would lose a little weight, but I could never stick with the diet for any length of time. When I went off the diet I would gain the weight right back. Then tried working my butt off in the gym, running almost every day. That got real boring, and I found that running everyday is not the best thing to do when you weigh close to 270 pounds.
There I was again, still no direction, no focus, no drive, nothing to guide me. Frustrated about not getting any results and what to do, I thought I was just going to have to accept that I was overweight and deal with it. I gave it a real effort and it did not work.
During all of this, the chiropractor that I bought my office from mentioned that he was beginning a weight loss program at his office, which was based on his experience with triathlon training. That got my attention. I really wanted to give the program a try, but I lived too far from his office to come in on a regular basis. So I began researching the sport on the Internet.
The more I read about triathlons and triathlon training, the more sense it made to me as a way to help me lose weight. If you are going to do an event that involves swimming, cycling, and running you obviously are going to have to train that way. The idea about jumping into the pool for an exercise swim was not something I was looking forward to, and the last thing I wanted to do was to put on a swimsuit and workout. Then I remembered how painful my knees were from running around, and swimming would be easier on my joints.
I also began reading about using heart rate monitors and the affects of exercising at different heart rates. Many of the authors of the books on heart zone training were triathletes themselves, and they gave numerous examples on how using heart zone training you can track your progress and maximize your exercise program.
The more I searched the triathlon Internet sites, the more I became interested in the sport. The people who competed in triathlons looked really fit, it was inspiring. That is when I decided to take my commitment to losing weight to the next level. Weighing close to 270 pounds, I signed up for my first triathlon. Five months away, I was going to do a sprint race, which was a 500m swim, a 15-mile bike, then and a 3-mile run. This was a much shorter distance than many triathlon races, however at the time I could not do even one of the events let alone all of them back-to-back.
Using a combination of what I learned about heart zone training and from the triathlon Internet sites, I started my program. I my alternated exercise sessions between swimming, cycling, and running. I also did about an hour of weight training a week. This really added a variety to the exercise program, and it never got boring. One day I would just bike, then next maybe run 10 minutes, do a weight session, then bike for 25 minutes. Then the next day I would just swim. The next day I would swim then follow it up with a run. My knees were holding up very well with little, if any pain. At the same time I started eating better, no real diet, just common sense stuff, avoiding the sugars and white breads.
The use of the heart rate monitor became a very useful tool. It kept me from working too hard or too easy. The monitor I was using, the Polar 610, also came with software. I was able to download all of my exercise sessions into a computer. Then I was able to objectively document my exercise sessions. The software was able to track my calories burned during exercise, my average heart rate, hours spent exercising per week, and much more. After every exercise session actually looked forward to downloading my session to see how I did.
It also allowed me to exercise at different heart rates. One day I would run at 70% of my maximum heart rate for 10 minutes, then bike at 80% of my maximum heart rate for 10 minutes, then go back to running at 70% for another 10 minutes. The next day I would just bike for 40 min. But I would again exercise at different heart rates, 10 min at 70%, and 5 minutes at 80%, and 10 minutes at 75 %, and 5 minutes at 80%, and then 10 minutes at 70%. This was a fun way to exercise and I actually began to look forward to exercising, the whole process was less boring.
I kept up with this type of training for five months. On the day of my first triathlon, I was forty pounds lighter.
Some how, some way, I did it. I finished my first triathlon, and as crazy as it sounds I really enjoyed myself. I was feeling good about my accomplishment, but I still had some serious weight to lose. So I found another triathlon race six months later, signed up for it and continued training. The weight just kept coming off and coming off.
At the time of my second race, eleven months after learning about triathlons, I had lost sixty pounds.
It seemed like every week one of my patients, whom I had not seen for months, would come in for a treatment. The reactions were always the same, doc what the heck happened to you, you look like a totally different person!
I felt like a different person too, I was running without knee pain, I was happier at work, my relationship with my family was better, I was no longer embarrassed to go to a pool party or the water park, in fact I looked forward to them.
My patients and the members of the health club where my office was located were constantly asking me about my weight loss. I remember one of the gym members walking up to my desk and looking at my before and after pictures. He pointed to my fat picture and said, “That is me” then he pointed to my fit picture and said, “That is the way I want to look”. Wow, what a great feeling, I could not believe it.
As I am sitting here writing this article, it has been a year since my first triathlon. Just a few weeks ago, I raced in my third race and I actually managed to finish second in my age group.
As a result of getting into triathlons, not only do I have a new body, I have a new life.
I never intended to get fat! I am not exactly sure how it happened, but there I was a 6’2” thirty-four year old pushing close to 270 pounds. My cholesterol was high, my triclecrides were high, and my blood pressure was high. I was on a direct course for developing diabetes, increased risk of heart disease, increased risk of cancer, and a ton of other diseases related to obesity.
It gets worse. I am a doctor, a sports chiropractor to be exact and my office is located inside a health club. Unfortunately, like many other doctors and other health professional out there, I was not practicing what I was preaching.
Living in sunny Arizona, land of the endless summer, sooner or later you have to go to the lake, the water park, or you are invited to a cookout and pool party. That is when all my excuses caught up to me. Despite knowing the health risks associated with being overweight, it was the feeling of low self-esteem and embarrassment that finally drove me to action.
So there I was, a doctor, ready to get the weight off. I hate to admit it; I tried some of those quick fix gimmick supplements. I tried a bunch of the fad diets. I bought a bunch of books from all the “weight loss experts”. Sure I would lose a little weight, but I could never stick with the diet for any length of time. When I went off the diet I would gain the weight right back. Then tried working my butt off in the gym, running almost every day. That got real boring, and I found that running everyday is not the best thing to do when you weigh close to 270 pounds.
There I was again, still no direction, no focus, no drive, nothing to guide me. Frustrated about not getting any results and what to do, I thought I was just going to have to accept that I was overweight and deal with it. I gave it a real effort and it did not work.
During all of this, the chiropractor that I bought my office from mentioned that he was beginning a weight loss program at his office, which was based on his experience with triathlon training. That got my attention. I really wanted to give the program a try, but I lived too far from his office to come in on a regular basis. So I began researching the sport on the Internet.
The more I read about triathlons and triathlon training, the more sense it made to me as a way to help me lose weight. If you are going to do an event that involves swimming, cycling, and running you obviously are going to have to train that way. The idea about jumping into the pool for an exercise swim was not something I was looking forward to, and the last thing I wanted to do was to put on a swimsuit and workout. Then I remembered how painful my knees were from running around, and swimming would be easier on my joints.
I also began reading about using heart rate monitors and the affects of exercising at different heart rates. Many of the authors of the books on heart zone training were triathletes themselves, and they gave numerous examples on how using heart zone training you can track your progress and maximize your exercise program.
The more I searched the triathlon Internet sites, the more I became interested in the sport. The people who competed in triathlons looked really fit, it was inspiring. That is when I decided to take my commitment to losing weight to the next level. Weighing close to 270 pounds, I signed up for my first triathlon. Five months away, I was going to do a sprint race, which was a 500m swim, a 15-mile bike, then and a 3-mile run. This was a much shorter distance than many triathlon races, however at the time I could not do even one of the events let alone all of them back-to-back.
Using a combination of what I learned about heart zone training and from the triathlon Internet sites, I started my program. I my alternated exercise sessions between swimming, cycling, and running. I also did about an hour of weight training a week. This really added a variety to the exercise program, and it never got boring. One day I would just bike, then next maybe run 10 minutes, do a weight session, then bike for 25 minutes. Then the next day I would just swim. The next day I would swim then follow it up with a run. My knees were holding up very well with little, if any pain. At the same time I started eating better, no real diet, just common sense stuff, avoiding the sugars and white breads.
The use of the heart rate monitor became a very useful tool. It kept me from working too hard or too easy. The monitor I was using, the Polar 610, also came with software. I was able to download all of my exercise sessions into a computer. Then I was able to objectively document my exercise sessions. The software was able to track my calories burned during exercise, my average heart rate, hours spent exercising per week, and much more. After every exercise session actually looked forward to downloading my session to see how I did.
It also allowed me to exercise at different heart rates. One day I would run at 70% of my maximum heart rate for 10 minutes, then bike at 80% of my maximum heart rate for 10 minutes, then go back to running at 70% for another 10 minutes. The next day I would just bike for 40 min. But I would again exercise at different heart rates, 10 min at 70%, and 5 minutes at 80%, and 10 minutes at 75 %, and 5 minutes at 80%, and then 10 minutes at 70%. This was a fun way to exercise and I actually began to look forward to exercising, the whole process was less boring.
I kept up with this type of training for five months. On the day of my first triathlon, I was forty pounds lighter.
Some how, some way, I did it. I finished my first triathlon, and as crazy as it sounds I really enjoyed myself. I was feeling good about my accomplishment, but I still had some serious weight to lose. So I found another triathlon race six months later, signed up for it and continued training. The weight just kept coming off and coming off.
At the time of my second race, eleven months after learning about triathlons, I had lost sixty pounds.
It seemed like every week one of my patients, whom I had not seen for months, would come in for a treatment. The reactions were always the same, doc what the heck happened to you, you look like a totally different person!
I felt like a different person too, I was running without knee pain, I was happier at work, my relationship with my family was better, I was no longer embarrassed to go to a pool party or the water park, in fact I looked forward to them.
My patients and the members of the health club where my office was located were constantly asking me about my weight loss. I remember one of the gym members walking up to my desk and looking at my before and after pictures. He pointed to my fat picture and said, “That is me” then he pointed to my fit picture and said, “That is the way I want to look”. Wow, what a great feeling, I could not believe it.
As I am sitting here writing this article, it has been a year since my first triathlon. Just a few weeks ago, I raced in my third race and I actually managed to finish second in my age group.
As a result of getting into triathlons, not only do I have a new body, I have a new life.
Are Your Kids Sabotaging Your Weight Loss?
If you are a mom at home on a diet, you will probably related to a frequent situation I encounter as a weight loss consultant. Many of my clients with children are able to keep to a healthy eating plan through most circumstances except two. It all starts to go astray when the kids come home from school, or when they are preparing school lunches.
It's no surprise really. Kids love snacks we buy from the supermarket, and parents love them because they are quick and easy to throw into the lunchbox or for kids to grab from the shelves in the pantry. Small bags of chips, tasty bite size crackers, sodas and the like. No problem. Except when it comes to mom's weight loss program. Mom loves them too!
These products are high in fat, high in energy and high in refined sugars. And after one, two or three nibbles it is possible to wrack up an unwanted 500 calories. This single act will probably stall your weight loss or even worse!
To stop your kids from sabotaging your weight loss efforts, here are 20 snack ideas for kids that will do far less damage to your weight loss program if mom nibbles (just a little).
1. Chop up ½ tinned pear or other fruit in natural juice and set in 200mls of low calorie jelly. Make up into individual disposable plastic containers with lids.
2. Cut up crisp vegetable sticks with dipping sauce - ranch, peanut (satay), sweet chili or tomato.
3. Cut celery sticks 6-8 cm, fill with cottage cheese and top with sultanas or chopped nuts.
4. Combine a mixture of low fat hard cheese cubes, nuts and dried fruits in plastic wrap or a lunch bag.
5. Roll up thin slices of carrot and celery with grated cheese in a slice of cold meat. Secure with toothpick. Slice the carrot and celery with a vegetable peeler for really thin slices.
6. Cut oranges into quarters and freeze on trays. Put into plastic bags for a fruity ice block.
7. Meatball surprise. Next time you are making meatloaf, double the quantity and make a batch of meatballs. These are great in lunchboxes cold. Add a slice of pineapple with a toothpick to each meatball. Add dipping tomato sauce if required.
8. Mini quiches….make a batch of crust-less quiche and cook in muffin tray. Each 'muffin' will be a wonderful healthy snack for kids.
9. Chilled fruit surprise - slice a combination of strawberries, bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in small resealable plastic container. Top with apple juice; do not overfill. Seal, freeze. When packed in lunchbox, will keep sandwiches cool and prove a refreshing treat on a hot day.
10. Rice cakes spread with mashed avocado, mashed banana and cinnamon, or try mashed avocado, sliced tomato and sprouts.
11. Chopped hard-boiled egg served with low fat mayo, salt, pepper on a crisp bread.
12. Leaf wrappers: wrap a cheese finger, celery stick and carrot stick in a lettuce leaf. Wrap in foil and place in lunchbox. Contents will be kept moist.
13. Yoghurt tub.
14. Baby Bell Cheese and low fat cracker.
15. Creamy dates: slice dates lengthways, remove stone. Fill with Philadelphia cream cheese (low fat).
16. Quick sausage rolls: wrap a skinned (good quality) sausage in several sheets of filo pastry. Brush pastry with beat egg to glaze. Cut into desired lengths. Bake in moderately hot oven for 15-20 minutes. Rolls can be frozen.
17. Same as above but use fresh chicken breast strips and cut to 2" - use tomato or favorite dipping sauce
18. After school hot snack attack: Spread a round of pita bread with tomato paste and herbs. Top with tomato, ham, mortadella, add onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard cheese over pita bread. Grill to make a tasty pizza. If no pita bread is available, substitute a crisp bread.
19. Fruity kebabs: place bite size pieces of fruit in season on kebab skewers.
20. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise. Kids can put their snack together at school so that it doesn't go soggy.
Remember fresh is best both for yourself and your children. By substituting these ideas for some of the prepackaged snack food and cookies your kids eat you will be doing both them and yourself a favor.
It's no surprise really. Kids love snacks we buy from the supermarket, and parents love them because they are quick and easy to throw into the lunchbox or for kids to grab from the shelves in the pantry. Small bags of chips, tasty bite size crackers, sodas and the like. No problem. Except when it comes to mom's weight loss program. Mom loves them too!
These products are high in fat, high in energy and high in refined sugars. And after one, two or three nibbles it is possible to wrack up an unwanted 500 calories. This single act will probably stall your weight loss or even worse!
To stop your kids from sabotaging your weight loss efforts, here are 20 snack ideas for kids that will do far less damage to your weight loss program if mom nibbles (just a little).
1. Chop up ½ tinned pear or other fruit in natural juice and set in 200mls of low calorie jelly. Make up into individual disposable plastic containers with lids.
2. Cut up crisp vegetable sticks with dipping sauce - ranch, peanut (satay), sweet chili or tomato.
3. Cut celery sticks 6-8 cm, fill with cottage cheese and top with sultanas or chopped nuts.
4. Combine a mixture of low fat hard cheese cubes, nuts and dried fruits in plastic wrap or a lunch bag.
5. Roll up thin slices of carrot and celery with grated cheese in a slice of cold meat. Secure with toothpick. Slice the carrot and celery with a vegetable peeler for really thin slices.
6. Cut oranges into quarters and freeze on trays. Put into plastic bags for a fruity ice block.
7. Meatball surprise. Next time you are making meatloaf, double the quantity and make a batch of meatballs. These are great in lunchboxes cold. Add a slice of pineapple with a toothpick to each meatball. Add dipping tomato sauce if required.
8. Mini quiches….make a batch of crust-less quiche and cook in muffin tray. Each 'muffin' will be a wonderful healthy snack for kids.
9. Chilled fruit surprise - slice a combination of strawberries, bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in small resealable plastic container. Top with apple juice; do not overfill. Seal, freeze. When packed in lunchbox, will keep sandwiches cool and prove a refreshing treat on a hot day.
10. Rice cakes spread with mashed avocado, mashed banana and cinnamon, or try mashed avocado, sliced tomato and sprouts.
11. Chopped hard-boiled egg served with low fat mayo, salt, pepper on a crisp bread.
12. Leaf wrappers: wrap a cheese finger, celery stick and carrot stick in a lettuce leaf. Wrap in foil and place in lunchbox. Contents will be kept moist.
13. Yoghurt tub.
14. Baby Bell Cheese and low fat cracker.
15. Creamy dates: slice dates lengthways, remove stone. Fill with Philadelphia cream cheese (low fat).
16. Quick sausage rolls: wrap a skinned (good quality) sausage in several sheets of filo pastry. Brush pastry with beat egg to glaze. Cut into desired lengths. Bake in moderately hot oven for 15-20 minutes. Rolls can be frozen.
17. Same as above but use fresh chicken breast strips and cut to 2" - use tomato or favorite dipping sauce
18. After school hot snack attack: Spread a round of pita bread with tomato paste and herbs. Top with tomato, ham, mortadella, add onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard cheese over pita bread. Grill to make a tasty pizza. If no pita bread is available, substitute a crisp bread.
19. Fruity kebabs: place bite size pieces of fruit in season on kebab skewers.
20. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise. Kids can put their snack together at school so that it doesn't go soggy.
Remember fresh is best both for yourself and your children. By substituting these ideas for some of the prepackaged snack food and cookies your kids eat you will be doing both them and yourself a favor.
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