Friday, August 13, 2010
The Truth About Losing Weight
by Diane Huffman
It is a well known fact that obesity in growing in the world today. According to the World Health Organization (WHO) there are over 1 billion overweight people in the world today and this number is constantly growing. Their internet address is http://www.who.int/dietphysicalactivity/publications/facts/obesity/en/.
There are many fad diets available that promise fast results that can interfere with normal body functioning. Those include many pills, shakes, powders, etc. There are also diets that insist you buy their food products plus you have to buy additional food to complement the food you buy from the company. Most of these fail for these and other reasons:
1. They do not work
2. They are too hard to follow
3. The person gains the weight back when they get off the diet
4. Keeping counseling appointment takes up too much time
The truth of the matter is we need to eat properly and exercise to lose weight. Aerobic exercise is recommended, however, many people are unable to do aerobic exercise. Anaerobic exercise can also help lose minimal weight, strengthen and tone muscles and increase pleasure endorphins. The increase of these endorphins can promote a positive attitude.
The WHO promotes healthy behaviors to encourage and support weight loss such as:
1. Eating more fresh fruits and vegetables
2. Moderate exercise most days of the week
3. Substantially limiting intake of fats and carbohydrates (including sugar)
4. Substitute saturated fats from animals to unsaturated fats found in vegetables
5. Make sure your diet is balanced with proper nutrients.
The National Heart Lung and Blood Institute has published a national guidelines report on overweight and obesity in adults. In addition to losing weight to reduce elevated blood pressure, cholesterol and triglycerides the report provides other goals and suggestions. Their internet address is http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recommen.htm. These are a few suggestions:
1. The first goal in weight loss is to lose 10% of the baseline body weight. Then proceed from there as warranted.
2. Reduce calories as well as fats and simple carbohydrates.
3. Do not try to lose more than 1 or 2 pounds weekly.
4. Modify your behavior for a life-time not only to lose weight. Increase physical activity, as previously mentioned, and maintain the activity and healthy eating throughout your life. (You can still enjoy the foods you love from time to time.)
What about negative calorie foods - are they a myth? According to Donald Hensrud, M.D. states there is no evidence that negative calorie foods exist though it is theoretically possible. It takes 10% of our total calorie in take to digest and absorb nutrients. Some foods are harder to digest. These are the foods deemed as “negative calorie” foods. These are citrus fruits and vegetables. Some are celery, grapefruit, asparagus, berries, broccoli, cauliflower and cabbage.
A positive attitude and self confidence plays important roles in weight loss. Repeating daily affirmations such as “I will lose this weight”, “I am eating healthier”, “Exercise makes me feel better”, etc can promote a positive attitude. Losing weight with a friend or relative can promote a positive attitude as you support each other. Ask your friends and family to encourage you in your weight loss goal. Some may find it competitive which can further encourage some people to lose weight. Getting off track may happen from time to time, but it is not the end of the world. You must not be afraid. Forgive yourself and move on. You can succeed. You may also increase your happiness.
Drinking water helps to flush the body of unwanted wastes and toxins and maintains proper kidney function. Drinking 8 ounces of water eight times daily is recommended if you have no health condition prohibiting it. A study done at Children’s Hospital Oakland Research Institute, suggests that drinking water may promote weight loss in overweight women who are dieting. This document can be found at http://www.ncbi.nlm.nih.gov/pubmed/18787524.
The Department of Health and Human Services internet site offers a lot of information on the dieting and losing weight for life process. As I am sure you already know, this is a life long investment. This is an investment that will produce healthy gains in your future. The internet site is, http://www.health.gov/dietaryguidelines/ .
If you are overweight, losing weight is imperative for decreasing elevated blood pressure, cholesterol and triglycerides, and improving your general health and even happiness. Most “fad” diets are ultimately not successful. A positive attitude and self confidence can help change bad behaviors to good ones that last a lifetime.
If you are interested in a safe plan to lose weight (without powders or pills), click the following address for help: http://fatlossfactoryourrebate.weebly.com/
Friday, August 6, 2010
Are There Foods Without Calories? Negative Calorie Foods, The Facts
Click Here To Lose Weight Now!
By Dave Townley
Is it possible to find foods with a negative calorie count? Of course we would all like to think
this is possible, but realistically there is no such thing as a negative calorie food, all foods
contain calories. By referring to negative calorie foods, what we are really meaning are foods
which employ more energy in digesting than are burned up during ingestion.
Many foods have a very low calorie count. 'Negative calorie foods' added to our daily diet is a good idea, many are rich in minerals, vitamins, antioxidants and various other beneficial nutrients essential for our
health, well being and fitness. It would be tempting to over indulge in these low calorie foods but
we cannot follow a healthy weight loss programme this way, they cannot work magic. As our body is
digesting foods and absorbing liquids, it is burning calories and using energy to fuel the
functioning of our heart, circulation and all other bodily functions.
Other advantages to negative calorie foods are that many have a high fibre content which is a useful component to our diet. Fibre aids digestion and helps food travel through our digestive tract quicker keeping our bowels functioning well.
Water of course, although not classified as a food contains no calories. As our body needs to burn calories in order to absorb and dispose of water, we are therefore burning off more than we have ingested. Water therefore can be termed 'negative calorie'.
Examples Of Negative Calorie Foods:-
Asparagus
Apples
Broccoli
Berry fruits
Cabbage
Celery
Cauliflower
Carrots
Cucumber
Figs
Green beans
Grapefruit
Grapes
Kiwi fruit
Lettuce
Leeks
Melon
Mushrooms
Nectarines
Oranges
Onions
Pineapple
Plums
Radishes
Rhubarb
Swede
Spinach
Tomatoes
Turnip
All these components can help add variety and taste to our diet, all adding to the sustainability and success of our weight loss programme. We must not forget that these additions, even though they are exceptionally low in calories still contain a certain quantity, so of course we cannot over indulge to excess.
Our body needs nutrients from a variety of food groups, so by utilising the low calorie options in conjunction with a well balanced nutritious diet, we are progressing the safe and healthy way. Versatile, delicious and good for us, these additions to our diet can be enjoyed as they are, or as accompaniments to other foods to create tasty meals.
We can snack between meals, sensibly of course on these 'negative calorie foods' without compromising our diet and improving our well being and hopefully resulting in the shedding those pounds in the process.
"There's no reason you should be embarrassed about your weight problem. click here. to get the information you need to effectively start your dieting regime. If you're ready to read more about how tips to burn stomach fat can help you with your weight loss, visit our burn calories page and download the free 7 Dieting Mistakes Report. Join the thousands we have already helped and visit us now." burn stomach fat
Article Source: http://EzineArticles.com/?expert=Dave_Townley
http://EzineArticles.com/?Are-There-Foods-Without-Calories?-
Negative-Calorie-Foods,-The-Facts&id=4790067
By Dave Townley
Is it possible to find foods with a negative calorie count? Of course we would all like to think
this is possible, but realistically there is no such thing as a negative calorie food, all foods
contain calories. By referring to negative calorie foods, what we are really meaning are foods
which employ more energy in digesting than are burned up during ingestion.
Many foods have a very low calorie count. 'Negative calorie foods' added to our daily diet is a good idea, many are rich in minerals, vitamins, antioxidants and various other beneficial nutrients essential for our
health, well being and fitness. It would be tempting to over indulge in these low calorie foods but
we cannot follow a healthy weight loss programme this way, they cannot work magic. As our body is
digesting foods and absorbing liquids, it is burning calories and using energy to fuel the
functioning of our heart, circulation and all other bodily functions.
Other advantages to negative calorie foods are that many have a high fibre content which is a useful component to our diet. Fibre aids digestion and helps food travel through our digestive tract quicker keeping our bowels functioning well.
Water of course, although not classified as a food contains no calories. As our body needs to burn calories in order to absorb and dispose of water, we are therefore burning off more than we have ingested. Water therefore can be termed 'negative calorie'.
Examples Of Negative Calorie Foods:-
Asparagus
Apples
Broccoli
Berry fruits
Cabbage
Celery
Cauliflower
Carrots
Cucumber
Figs
Green beans
Grapefruit
Grapes
Kiwi fruit
Lettuce
Leeks
Melon
Mushrooms
Nectarines
Oranges
Onions
Pineapple
Plums
Radishes
Rhubarb
Swede
Spinach
Tomatoes
Turnip
All these components can help add variety and taste to our diet, all adding to the sustainability and success of our weight loss programme. We must not forget that these additions, even though they are exceptionally low in calories still contain a certain quantity, so of course we cannot over indulge to excess.
Our body needs nutrients from a variety of food groups, so by utilising the low calorie options in conjunction with a well balanced nutritious diet, we are progressing the safe and healthy way. Versatile, delicious and good for us, these additions to our diet can be enjoyed as they are, or as accompaniments to other foods to create tasty meals.
We can snack between meals, sensibly of course on these 'negative calorie foods' without compromising our diet and improving our well being and hopefully resulting in the shedding those pounds in the process.
"There's no reason you should be embarrassed about your weight problem. click here. to get the information you need to effectively start your dieting regime. If you're ready to read more about how tips to burn stomach fat can help you with your weight loss, visit our burn calories page and download the free 7 Dieting Mistakes Report. Join the thousands we have already helped and visit us now." burn stomach fat
Article Source: http://EzineArticles.com/?expert=Dave_Townley
http://EzineArticles.com/?Are-There-Foods-Without-Calories?-
Negative-Calorie-Foods,-The-Facts&id=4790067
How Our Eating Habits Effect Our Weight
Click Here To Lose Weight Now!
By Seamus Deere
How we eat can also affect our weight as much as what we eat. A problem with many people in the Western world is that they eat too fast. This habit has been encouraged by the fast food culture we have today. Many Western countries particular the US and the UK consider food as fuel to be eaten quickly and while on the move. Eating fast encourages the habit of overeating which increases are weight.
Overeating can cause a lot of problems especially to the digestive system and stomach. Many people who overeat tend to stop when they reach that bloated feeling. If you have the habit of eating fast then, you need to slow down.
It will take a while to break the habit of overeating however, the following tips will help you:
1. Before a meal drink some water. This will use up some of the capacity of your stomach area making you feel more full-up which will enable you to eat less.
2. Choose dishes that will take a while to eat. You want a dish that you can chew slowly on such as a crunchy salad. Try not to rush but chew the food slowly and savour it. If you are with friends join in the conversation rather than solely focusing on the food.
3. People who eat fast rarely take a break. When the main course comes cut the meat into small chunks and chew each piece slowly. Do not put another piece in your mouth until it the other one is fully chewed and swallowed. Keep doing this until you feel you full.
4. People who eat fast do not savour the food that they eat. Change this habit by focusing and identifying the different flavours and textures of the food that you are eating.
5. People in the Mediterranean use food as a social event. They enjoy the food they eat and the conversation. You should do the same. Take part in the conversation and savour the experience.
If you have a health condition then consult with your doctor before changing your diet.
Seamus Deere has been writing articles for over 2 years on subjects he cares greatly about. Why not visit his new website which provides helpful tips on finding bathroom vanity units including the latest range of bathroom vanity cabinets.
Article Source: http://EzineArticles.com/?expert=Seamus_Deere
http://EzineArticles.com/?How-Our-Eating-Habits-Effect-Our-Weight&id=4813733
By Seamus Deere
How we eat can also affect our weight as much as what we eat. A problem with many people in the Western world is that they eat too fast. This habit has been encouraged by the fast food culture we have today. Many Western countries particular the US and the UK consider food as fuel to be eaten quickly and while on the move. Eating fast encourages the habit of overeating which increases are weight.
Overeating can cause a lot of problems especially to the digestive system and stomach. Many people who overeat tend to stop when they reach that bloated feeling. If you have the habit of eating fast then, you need to slow down.
It will take a while to break the habit of overeating however, the following tips will help you:
1. Before a meal drink some water. This will use up some of the capacity of your stomach area making you feel more full-up which will enable you to eat less.
2. Choose dishes that will take a while to eat. You want a dish that you can chew slowly on such as a crunchy salad. Try not to rush but chew the food slowly and savour it. If you are with friends join in the conversation rather than solely focusing on the food.
3. People who eat fast rarely take a break. When the main course comes cut the meat into small chunks and chew each piece slowly. Do not put another piece in your mouth until it the other one is fully chewed and swallowed. Keep doing this until you feel you full.
4. People who eat fast do not savour the food that they eat. Change this habit by focusing and identifying the different flavours and textures of the food that you are eating.
5. People in the Mediterranean use food as a social event. They enjoy the food they eat and the conversation. You should do the same. Take part in the conversation and savour the experience.
If you have a health condition then consult with your doctor before changing your diet.
Seamus Deere has been writing articles for over 2 years on subjects he cares greatly about. Why not visit his new website which provides helpful tips on finding bathroom vanity units including the latest range of bathroom vanity cabinets.
Article Source: http://EzineArticles.com/?expert=Seamus_Deere
http://EzineArticles.com/?How-Our-Eating-Habits-Effect-Our-Weight&id=4813733
3 Tips For Healthy Meal Plans to Lose Fat Quickly
Click Here To Lose Weight Now!
By Howard Standring
When it comes to losing fat and losing it quickly then the first thing you must consider is your diet. Granted exercise is important but diet is the key to maintaining your weight properly. With this in mind here are 3 practical yet effective tips that you can use when choosing healthy meal plans for your new fat loss diet.
1. Make sure to include fat in your in nearly all your healthy meal plans. What I hear you cry shouldn't I be eating less fat? Well yes you should but only the saturated and evil hydrogenated variety. You should have more of what are classed "healthy fats" in most of your meals. Having a decent amount of this type of fat in your meals is important for maintaining adequate levels of fat burning and muscle building hormone levels in your body and can also keep your appetite stable.
If you don't know already the best healthy dietary fats are found in raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil, coconut oil,organic meats and fish.
If you need help controlling how much you eat at mealtimes get a handful of nuts (my personal favourite are walnuts) and eat them about 30 minutes before dining. This will take the edge off your hunger and make you less food while providing some healthy nutrition in the form of protein, fibre and healthy fats.
2. Look to include high quality proteins in all your healthy meal plans. When I speak to people and go through a food diary with them the nutrient most people under consume is protein. Now you don't need to go protein crazy but I would recommend 1g of protein per kilo of bodyweight. Getting sufficient quality proteins will assist in building lean muscle (great when you are working out with the weights) and controls your bodies blood sugar and insulin levels better by helping to slow the breakdown of ingested carbohydrates.
When it comes to protein try to go for the best quality possible. So if you can select proteins from meat, fish and dairy sources that are have been come from organic backgrounds.
Another benefit of more protein in your diet is that you actually eat less due to its appetite suppression qualities. Growing up I was a real meat and potatoes man and I couldn't imagine any meal without carbohydrates. However I have found by adding just a little more proteins to my meal I can take away the carbs and not miss them at all which has been a significant factor in me getting to low levels of body fat.
3. That brings me nicely to my last tip and that is to reduce the amount of processed carbohydrates in the form of refined grain-based starches and refined sugars in your healthy meal plans. From my own personal experience and from the many people I have worked with one of the main factors that sabotages fat loss efforts is excessive consumption of these types of carbohydrates.
Therefore aim to minimize the quantity of calories you eat from grains in cereals, breads, pasta etc and cut out all those fruit juices, which are basically just sugar. If you can focus your on getting the majority of your carbohydrate intake from fruits and vegetables I am confident you will be able to manage your weight and lose fat more easily.
Apply these tips to your healthy eating plans and I'm willing to bet that you'll have a leaner and more energised body in no time.
I live in Marbella, Spain and work as a Personal Trainer. I have a real passion for health and fitness and coach men and women on how to get a lean attractive body no matter their age or level of fitness.
Visit my blog http://www.energiafitness.com/ where I share all my tips, ideas and thoughts about losing fat, getting fit and staying young.
Article Source: http://EzineArticles.com/?expert=Howard_Standring
http://EzineArticles.com/?3-Tips-For-Healthy-Meal-Plans-to-Lose-Fat-Quickly&id=4811872
By Howard Standring
When it comes to losing fat and losing it quickly then the first thing you must consider is your diet. Granted exercise is important but diet is the key to maintaining your weight properly. With this in mind here are 3 practical yet effective tips that you can use when choosing healthy meal plans for your new fat loss diet.
1. Make sure to include fat in your in nearly all your healthy meal plans. What I hear you cry shouldn't I be eating less fat? Well yes you should but only the saturated and evil hydrogenated variety. You should have more of what are classed "healthy fats" in most of your meals. Having a decent amount of this type of fat in your meals is important for maintaining adequate levels of fat burning and muscle building hormone levels in your body and can also keep your appetite stable.
If you don't know already the best healthy dietary fats are found in raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil, coconut oil,organic meats and fish.
If you need help controlling how much you eat at mealtimes get a handful of nuts (my personal favourite are walnuts) and eat them about 30 minutes before dining. This will take the edge off your hunger and make you less food while providing some healthy nutrition in the form of protein, fibre and healthy fats.
2. Look to include high quality proteins in all your healthy meal plans. When I speak to people and go through a food diary with them the nutrient most people under consume is protein. Now you don't need to go protein crazy but I would recommend 1g of protein per kilo of bodyweight. Getting sufficient quality proteins will assist in building lean muscle (great when you are working out with the weights) and controls your bodies blood sugar and insulin levels better by helping to slow the breakdown of ingested carbohydrates.
When it comes to protein try to go for the best quality possible. So if you can select proteins from meat, fish and dairy sources that are have been come from organic backgrounds.
Another benefit of more protein in your diet is that you actually eat less due to its appetite suppression qualities. Growing up I was a real meat and potatoes man and I couldn't imagine any meal without carbohydrates. However I have found by adding just a little more proteins to my meal I can take away the carbs and not miss them at all which has been a significant factor in me getting to low levels of body fat.
3. That brings me nicely to my last tip and that is to reduce the amount of processed carbohydrates in the form of refined grain-based starches and refined sugars in your healthy meal plans. From my own personal experience and from the many people I have worked with one of the main factors that sabotages fat loss efforts is excessive consumption of these types of carbohydrates.
Therefore aim to minimize the quantity of calories you eat from grains in cereals, breads, pasta etc and cut out all those fruit juices, which are basically just sugar. If you can focus your on getting the majority of your carbohydrate intake from fruits and vegetables I am confident you will be able to manage your weight and lose fat more easily.
Apply these tips to your healthy eating plans and I'm willing to bet that you'll have a leaner and more energised body in no time.
I live in Marbella, Spain and work as a Personal Trainer. I have a real passion for health and fitness and coach men and women on how to get a lean attractive body no matter their age or level of fitness.
Visit my blog http://www.energiafitness.com/ where I share all my tips, ideas and thoughts about losing fat, getting fit and staying young.
Article Source: http://EzineArticles.com/?expert=Howard_Standring
http://EzineArticles.com/?3-Tips-For-Healthy-Meal-Plans-to-Lose-Fat-Quickly&id=4811872
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