SEVEN DAY FAT BURNING DIET
FROM THE SACRED HEART MEMORIAL HOSPITAL
This diet is used by the Cardiology Department of the above hospital for over weight heart patients who must lose weight rapidly and safely in preparation for surgery. This diet is fast fat burning and the secret is that you will burn more calories than you take in. it well flush your system of impurities and give you a feeling of well being.
The diet centers on the daily consumption of an easy to make basic Fat Burning Soup.
(The recipe is made of vegetables and powdered chicken bouillon) The soup can be eaten any time you feel hungry. Eat as much as you like. Remember the more you eat of the
Soup the more you will lose.
There are some definite No-No’s on this diet, no alcoholic beverages because they interfere directly with the removal of the fat built in your systems wait at least 24 hours after any intake of alcohol before you start the diet. Also no carbonated beverages, including diet soda. Drink unsweetened fruit juices, and skimmed milk. Also no fried foods, bread or any product made with flour and no sugar or sweeteners of any kind. When the diet calls for beef, you may substitute chicken as long as it is broiled or baked and you eat no skin. You can also substitute broiled fish for one of the beef days.
According to hospital staff, you can lose 10-15 pounds after only seven days of strict adherence to this diet. At day 3 you will have more energy than when began if you did not cheat. You will begin to feel an abundance of energy. Every one’s digestive system is different so this diet will affect every one differently. After being on the diet for several days, you will find that your bowel movements have changed, so eat a cup of bran or fibre (eg Metamucil) to cleanse your colon. Although you can have black coffee with this diet, you may find that you don’t need the caffeine after the third day.
Any prescribed medication will not hurt you on this diet. Continue this plan as long as you want and feel the difference both mentally and physically.
SOUP RECIPE
6 LARGE ONIONS
2 LARGE GREEN PEPPERS
1 BUNCH OF CELERY
1 LARGE CABBAGE
1 28OZ CAN WHOLE TOMATOES
1 PKT.LIPTON SOUP MIX
(Vegetable of French onion)
Season with salt, pepper, curry, parsley.
Or hot sauce as desired.
Cut vegetables in small to medium pieces and put in
A large pot with tomatoes and soup mix.
Cover with water, boil fast for ten minutes
Then lower to simmer and continue to cook till
Veggies are tender.
DIET PROGRAMME
Day 1 eat only the soup and fruits. You can eat any fruit except bananas, cantelope and watermelon are lower in calories that most fruits and therefore especially recommended. Remember drink only unsweetened tea, black coffee, unsweetened fruit juice or water.
Day 2 This is an all veggie day, eat the soup with additional fresh or canned veggies until you are stuffed. Eat the veggies raw, steamed or in broth from soup but do not season them with any oil or butter. Try to eat green leafy vegetables and stay away from beans, peas and corn. Eat the vegetables along with the soup.
At dinner time on this day, reward yourself with a big baked potatoe and add a little butter or olive oil if you like. Do not eat any fruit today.
Day 3 today is a combination of the first two days. Eat all the soup, fruits (except bananas) and veggies you want. Do not have baked potatoe.
PROGRESS AFTER THREE DAYS
If eaten for three days as directed above, and you have not cheated, you will find you have lost 5 – 7 pounds.
Day 4 eat only the basic fat burning soup and bananas. Eat as many as three bananas, drink two 8oz glasses of non-fat milk and drink as many glasses of water as you can. Eat as much of the soup as you want. Bananas are high in calories and carbohydrates and so is the milk, but on this particular day you body will need the potassium and the carbohydrate, proteins and calcium to lessen you craving for sweets.
Day 5 today is beef and tomato day. You may have 10-12oz of lean beef or (chicken without skin or fish) and a 28oz can of whole tomatoes or as many as six fresh tomatoes. Try to drink at least 6 – 8 glasses of water this day to wash away the uric acid in your body. Eat the soup at least once today.
Day 6 now it is a beef and veggie day. Eat till your heart’s content all the beef and veggies you want. You can even have two or three teaks today if you like with green leafy veggies, but no baked potatoe. Be sure to eat the soup at least once today.
Day 7 eat only brown rice, unsweetened fruit juice and vegetables. again stuff yourself, be sure to eat the soup at least once today.
PROGRESS AFTER SEVEN DAYS
By the end of the seventh day, if you have not cheated on the above diet, you will have lost 10-17 pounds. If you have lost more than 15 pounds, stay off the diet for two full days before resuming the diet from day one. This seven day eating plan can be used as often as you like, as a matter of fact, if correctly followed, it will clean your system of impurities and give you a feeling of well being as never before.
Good luck to you.
Sunday, November 29, 2009
Wednesday, November 25, 2009
Eat Right! Hello Carbs
Who hasn't been tempted by no-carb diets?
They seem to work, and they yield results quickly. But what about those of us who can't part with fresh-baked bread or steaming rice?
I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly! Plus, breads and cereals can add important fiber to your diet and give you energy to keep going! We all need those benefits!
I've learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:
Whole-grain bread
Whole-grain or legume-based pasta
Whole-grain cereal
Barley
Quinoa
Brown and wild rice
Oatmeal
Popcorn
Sprouted grains
Cut and paste this link in your browser : http://tinyurl.com/y8no9u5
.
They seem to work, and they yield results quickly. But what about those of us who can't part with fresh-baked bread or steaming rice?
I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly! Plus, breads and cereals can add important fiber to your diet and give you energy to keep going! We all need those benefits!
I've learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:
Whole-grain bread
Whole-grain or legume-based pasta
Whole-grain cereal
Barley
Quinoa
Brown and wild rice
Oatmeal
Popcorn
Sprouted grains
Cut and paste this link in your browser : http://tinyurl.com/y8no9u5
.
Sunday, November 22, 2009
Cook Up Some Chowder Today!
This Bacon and Clam Chowder is such a great soup to make on the weekend. It can serve a dual purpose: as a delicious starter for Sunday night dinner and, because you'll have enough left over, as someone's lunch or late-night dinner later in the week. If you feel really industrious, you can double the recipe and put half in the freezer; it'll come in handy some night a few weeks from now, when you've completely run out of energy. Add some salad and a crusty whole-wheat roll and dinner's ready!
Bacon and Clam Chowder
Ingredients
4 teaspoons extra-virgin olive oil
1 large onion, chopped
2 celery stalks, coarsely chopped
2 large red or yellow bell peppers, coarsely chopped
1/2 teaspoon freshly ground black pepper
3 ounces Canadian bacon, chopped
3 garlic cloves, minced
4 teaspoons chopped fresh thyme
3 cups chicken broth
12 ounces new potatoes, cut into chunks
1 can (14.5 ounces) diced tomatoes, drained
1/2 cup dry white wine (optional)
1 1/2 cups water
12 littleneck clams, well scrubbed
Preparation
Heat the oil in a Dutch oven over medium heat. Add the onion, celery, bell peppers, and black pepper. Stir well, cover, and cook, stirring occasionally, for 12 to 14 minutes, or until the vegetables are tender.
Stir in the Canadian bacon, garlic, and thyme; increase the heat to medium-high, and cook and stir for 5 minutes, or until all the juices have evaporated.
Add the broth and potatoes; cover and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 10 minutes, or until the potatoes are tender. Stir in the tomatoes and wine (if using), cover, and simmer for 5 minutes more. Remove from the heat.
Bring the water to a boil in a medium skillet over high heat. Add the clams; reduce the heat to medium, cover, and cook, stirring often, for 8 to 10 minutes, or until the clams open.
With tongs, transfer the clams to a bowl, discarding those that haven't opened. Line a fine-mesh strainer with damp paper towels. Pour the clam broth through the strainer into a glass measure, leaving any sand behind. Add the broth to the soup. Reheat if necessary.
Remove the clams from their shells and chop coarsely. Add the clams to the soup; reheat briefly, and serve.
Makes 6 first-course servings.
Per serving: 169 calories, 20g carbohydrates, 14g protein, 5g fat, 25mg cholesterol, 4g dietary fiber, 770mg sodium
Cut and paste this link in your browser : http://tinyurl.com/y8no9u5
.
Bacon and Clam Chowder
Ingredients
4 teaspoons extra-virgin olive oil
1 large onion, chopped
2 celery stalks, coarsely chopped
2 large red or yellow bell peppers, coarsely chopped
1/2 teaspoon freshly ground black pepper
3 ounces Canadian bacon, chopped
3 garlic cloves, minced
4 teaspoons chopped fresh thyme
3 cups chicken broth
12 ounces new potatoes, cut into chunks
1 can (14.5 ounces) diced tomatoes, drained
1/2 cup dry white wine (optional)
1 1/2 cups water
12 littleneck clams, well scrubbed
Preparation
Heat the oil in a Dutch oven over medium heat. Add the onion, celery, bell peppers, and black pepper. Stir well, cover, and cook, stirring occasionally, for 12 to 14 minutes, or until the vegetables are tender.
Stir in the Canadian bacon, garlic, and thyme; increase the heat to medium-high, and cook and stir for 5 minutes, or until all the juices have evaporated.
Add the broth and potatoes; cover and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 10 minutes, or until the potatoes are tender. Stir in the tomatoes and wine (if using), cover, and simmer for 5 minutes more. Remove from the heat.
Bring the water to a boil in a medium skillet over high heat. Add the clams; reduce the heat to medium, cover, and cook, stirring often, for 8 to 10 minutes, or until the clams open.
With tongs, transfer the clams to a bowl, discarding those that haven't opened. Line a fine-mesh strainer with damp paper towels. Pour the clam broth through the strainer into a glass measure, leaving any sand behind. Add the broth to the soup. Reheat if necessary.
Remove the clams from their shells and chop coarsely. Add the clams to the soup; reheat briefly, and serve.
Makes 6 first-course servings.
Per serving: 169 calories, 20g carbohydrates, 14g protein, 5g fat, 25mg cholesterol, 4g dietary fiber, 770mg sodium
Cut and paste this link in your browser : http://tinyurl.com/y8no9u5
.
Will Smith & motivation for your perfect body
I've noticed that a lot of people lack motivation to get themselves into shape... some clients I've worked with over the years are extremely motivated and work their butts off, while others just want a "quick fix" and whine and complain about working hard.
I don't work with whiners and complainers. Whiners = losers.
I recently heard a quote from Will Smith, an actor who I admire greatly for his hard work ethic, both in the gym and in his career. It went something like this:
"I will NOT be outworked. Period... You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things. You got it on me in nine categories. But if we get on the treadmill together, there's two things: Either you're getting off first, or I'm gonna die. It's really that simple."
-Will Smith, on his work ethic
Yes! Now THAT'S the way to get motivated! You gotta love it.
He was obviously talking about much more than just working hard during exercise... this was about life... but if you think of that quote before you go to the gym, you'll be ready to get yourself one ragingly good workout!
It's about WAY more than just mindlessly going through the motions in your workouts... it's about getting in the mentality that you're working to be the best you can be, and that you are unstoppable!
It's about visualizing your body being as lean & mean as you want it to be... and your health so vibrant and energetic, that nothing is getting in your way to achieving everything you set out to achieve.
Like I've said a thousand times before, true lifelong fitness starts in your mind... and your training and nutrition follow once your mind is in the right place.
Share some motivation with your friends and family and fwd this email on to anyone you think will enjoy it.
Til next ezine issue,
Don't be lazy... be lean.
Cut and paste this link in your browser : http://tinyurl.com/y8no9u5
.
I don't work with whiners and complainers. Whiners = losers.
I recently heard a quote from Will Smith, an actor who I admire greatly for his hard work ethic, both in the gym and in his career. It went something like this:
"I will NOT be outworked. Period... You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things. You got it on me in nine categories. But if we get on the treadmill together, there's two things: Either you're getting off first, or I'm gonna die. It's really that simple."
-Will Smith, on his work ethic
Yes! Now THAT'S the way to get motivated! You gotta love it.
He was obviously talking about much more than just working hard during exercise... this was about life... but if you think of that quote before you go to the gym, you'll be ready to get yourself one ragingly good workout!
It's about WAY more than just mindlessly going through the motions in your workouts... it's about getting in the mentality that you're working to be the best you can be, and that you are unstoppable!
It's about visualizing your body being as lean & mean as you want it to be... and your health so vibrant and energetic, that nothing is getting in your way to achieving everything you set out to achieve.
Like I've said a thousand times before, true lifelong fitness starts in your mind... and your training and nutrition follow once your mind is in the right place.
Share some motivation with your friends and family and fwd this email on to anyone you think will enjoy it.
Til next ezine issue,
Don't be lazy... be lean.
Cut and paste this link in your browser : http://tinyurl.com/y8no9u5
.
Monday, November 9, 2009
Reward Yourself With "Me" Time!
Sometimes staying motivated requires a little incentive. Hey — there's nothing wrong with that!
The next time you get through a really tough workout, beat your previous running time, or follow your healthy-eating plan flawlessly for a straight week, give yourself a well-deserved pat on the back — do something special that's all about you!
How about a day of pampering? Get a fab new haircut, a mani-pedi, a facial, or a massage. There's no need go to an expensive spa! Ask your mother or a friend to let the kids stay with her overnight, and spend an evening soaking in a tub filled with lavender-scented essential oil. Then dive into that novel you've been meaning to finish.
If you're close to your ideal weight, shop for some new clothes to fit your incredibly shrinking body! Or reward your hard work each month by picking up a new fitness accessory (a medicine ball, say, or a pedometer) or a kitchen tool to help you prepare all those good-for-you meals.
You can even while away the hours by taking a stroll around your neighborhood, checking out your town's Main Street boutiques — and making a pit stop at that low-fat frozen yogurt place that just opened up!
How to Lose Weight Fast and Easy : http://bit.ly/10y93p
You'll find that a little treat goes a long way!
The next time you get through a really tough workout, beat your previous running time, or follow your healthy-eating plan flawlessly for a straight week, give yourself a well-deserved pat on the back — do something special that's all about you!
How about a day of pampering? Get a fab new haircut, a mani-pedi, a facial, or a massage. There's no need go to an expensive spa! Ask your mother or a friend to let the kids stay with her overnight, and spend an evening soaking in a tub filled with lavender-scented essential oil. Then dive into that novel you've been meaning to finish.
If you're close to your ideal weight, shop for some new clothes to fit your incredibly shrinking body! Or reward your hard work each month by picking up a new fitness accessory (a medicine ball, say, or a pedometer) or a kitchen tool to help you prepare all those good-for-you meals.
You can even while away the hours by taking a stroll around your neighborhood, checking out your town's Main Street boutiques — and making a pit stop at that low-fat frozen yogurt place that just opened up!
How to Lose Weight Fast and Easy : http://bit.ly/10y93p
You'll find that a little treat goes a long way!
Friday, November 6, 2009
Lose Some Serious Weight
To lose some serious weight, you have to go to war with your usual way of eating and put on your fatigues of getting through your day differently by changing the game.
Changing the game means that you have somehow got to shorten stresses and other over bearings so that you can lose some serious weight. You lose that serious weight by ripping up and forgetting the way you have been eating for most of your life if you have been overweight most of your life. Getting serious about your weight means that there is absolutely no reason and no excuse for you to reach your weight loss goal. You are in it to win it because now, finally, you are serious about losing some serious weight.
More of the same eating habits will mean more of the same daily increase of pounds and right now you seriously want to lose weight. You are at war with the excessive pounds that stand in the way of you doing physical tasks and draining you out of your much needed energy. The excessive pounds are your enemy blocking you from having a healthy lifestyle.
You have to change the game and imagine yourself in a war with yourself to eat the right foods that are good for you and to exercise daily. There is no one keeping you from getting really serious about your weight loss except you. If you arean adult and most likely you are, a parent is not telling you to clear your plate or rewarding you with getting a perfect score on a test with a trip to the local ice cream parlor.
As a kid, you could play those pounds off if you won't sedentary. As an adult, you need to reward yourself with a trip to the gym to lose a few more pounds. Now that is an incentive that would work in your favor; that is rewarding yourself for any job well done by getting more physically fit. If you want to be serious about losing weight, you would not reward yourself that same way a child is rewarded.
You have to admit that you are in this battle alone and to win it you have to change the game and implement a new strategy of attack on a overload of unnecessary calories. You must look at the adversaries which are the millions of ads that are almost screaming at you to buy their weight loss product because of claims that you can not win the battle your way.
There is only one way to get serious about your weight loss and that is to realize that you are in this battle alone and that you are in it to win it. Disregard the ads and get right to what you need to do to get lose some serious weight.
Support groups of weight loss clinics are great, but where are all of these people when you have spent your hard earned money on the program and you are at a restaurant with no clue of what to eat. The foods on the glossy menu are not on the program that you just spent your paycheck on? Are you supposed to only have water with a lemon on the corner of the glass because surely you can not partake of the menu entrees and be serious about your weight?
That is why to be serious about your weight loss program, you need to go it alone. It is going to be tough but losing weight is tough anyway, right. If you are in it to win it then why would you be yo yoing up and down the weight scale depending on what the latest weight loss report revealed.
Those people who participated in the weight lost report did not include you. If you have been in a weight lost program, you basically know the good foods and the bad foods. You know what exercise you are accustomed to doing and will most likely to maintain. Change the game and get serious about you weight loss by implementing any of the weight loss activities that have worked best for you and stay with it.
If you digress, that is okay because for the few days that you stayed on your weight loss plan, would have reduced your calorie intake count. Do not give up on your weight loss plan and just go on an eating binge because you got off of it the one day that you could not decide what to eat at the restaurant.
Get right back on the serious side of losing weight.
Only you can decide to get serious about losing weight. There are scare tactics when talking about health but these are usually rationalized away and are not useful because basically you are listening to what others are telling you. Most people rationalize that these ailments only happen to other people even if it is not true.
Those scare tactics did not make you get serious about losing weight because all you need to do is look and rationalize that there are people larger than you who seem healthy.
That is why it is important not to discuss your weight loss plan with anyone but to make it your own personal vendetta to get serious about losing weight. Make each day count by becoming healthier and getting serious about losing weight.
Serious means that you are going to use no-nonsense ways of losing weight that has worked for you in the past. But what you are going to do differently because you are going to be accountable and in charge of this war.
You reward yourself with each reduction on the weight scale not to a trip to Dunkin Donuts but to the gym to continue to lose some serious weight.
You may use books to help get you started because the written word resonates better to your determination to lose weight.
Tape and Dvds of people exercising is acceptable but do not just sit there and watch other people on the video exercise. You have to get up and participate and get serious about losing some serious weight.
You and your weight loss book is fine because you are meditating as you read and should write down important notes as a contract to not only read but to perform. Reading weight loss period also give you the guidance you need to stay on topic of being serious about losing weight.
Interventions from people may mean well, but can not instill in you the desire to get serious about losing weight.
Lose weight for your own good health and not for a special occasion or even for a special outfit. Why? Because these material things can not stop you from changing the game. That dress or that bikini will continue to be in your closet whether you have an apple or a slice of chocolate cake.
Get serious about losing weight for you and for yourself only. Family members mean well but the bottom line is that you are the determinant of what you consume and the food choices that you make on a daily basis. You must realize that no one is really meant to be overweight.
There is no pre-conceived medical family history that says that you have to be overweight. There is only one reason that you are overweight and needs to get serious about losing weight and that is because you have been overeating and you need to change that game right away.
You need to enlist in this war on weight gain and get serious and realizing that even if you have been overweight all of your life, you can change that game of overeating.
How to Lose Weight Fast and Easy : http://tinyurl.com/y8no9u5
You most likely have lost weight in the past. But now you must find a new commitment to stay on the weight loss plan. And the most important difference in all of the other times that you went on a weight loss plan and gained weight instead of losing is because this time you changed that game and this time you are serious about losing some serious weight.
.
Changing the game means that you have somehow got to shorten stresses and other over bearings so that you can lose some serious weight. You lose that serious weight by ripping up and forgetting the way you have been eating for most of your life if you have been overweight most of your life. Getting serious about your weight means that there is absolutely no reason and no excuse for you to reach your weight loss goal. You are in it to win it because now, finally, you are serious about losing some serious weight.
More of the same eating habits will mean more of the same daily increase of pounds and right now you seriously want to lose weight. You are at war with the excessive pounds that stand in the way of you doing physical tasks and draining you out of your much needed energy. The excessive pounds are your enemy blocking you from having a healthy lifestyle.
You have to change the game and imagine yourself in a war with yourself to eat the right foods that are good for you and to exercise daily. There is no one keeping you from getting really serious about your weight loss except you. If you arean adult and most likely you are, a parent is not telling you to clear your plate or rewarding you with getting a perfect score on a test with a trip to the local ice cream parlor.
As a kid, you could play those pounds off if you won't sedentary. As an adult, you need to reward yourself with a trip to the gym to lose a few more pounds. Now that is an incentive that would work in your favor; that is rewarding yourself for any job well done by getting more physically fit. If you want to be serious about losing weight, you would not reward yourself that same way a child is rewarded.
You have to admit that you are in this battle alone and to win it you have to change the game and implement a new strategy of attack on a overload of unnecessary calories. You must look at the adversaries which are the millions of ads that are almost screaming at you to buy their weight loss product because of claims that you can not win the battle your way.
There is only one way to get serious about your weight loss and that is to realize that you are in this battle alone and that you are in it to win it. Disregard the ads and get right to what you need to do to get lose some serious weight.
Support groups of weight loss clinics are great, but where are all of these people when you have spent your hard earned money on the program and you are at a restaurant with no clue of what to eat. The foods on the glossy menu are not on the program that you just spent your paycheck on? Are you supposed to only have water with a lemon on the corner of the glass because surely you can not partake of the menu entrees and be serious about your weight?
That is why to be serious about your weight loss program, you need to go it alone. It is going to be tough but losing weight is tough anyway, right. If you are in it to win it then why would you be yo yoing up and down the weight scale depending on what the latest weight loss report revealed.
Those people who participated in the weight lost report did not include you. If you have been in a weight lost program, you basically know the good foods and the bad foods. You know what exercise you are accustomed to doing and will most likely to maintain. Change the game and get serious about you weight loss by implementing any of the weight loss activities that have worked best for you and stay with it.
If you digress, that is okay because for the few days that you stayed on your weight loss plan, would have reduced your calorie intake count. Do not give up on your weight loss plan and just go on an eating binge because you got off of it the one day that you could not decide what to eat at the restaurant.
Get right back on the serious side of losing weight.
Only you can decide to get serious about losing weight. There are scare tactics when talking about health but these are usually rationalized away and are not useful because basically you are listening to what others are telling you. Most people rationalize that these ailments only happen to other people even if it is not true.
Those scare tactics did not make you get serious about losing weight because all you need to do is look and rationalize that there are people larger than you who seem healthy.
That is why it is important not to discuss your weight loss plan with anyone but to make it your own personal vendetta to get serious about losing weight. Make each day count by becoming healthier and getting serious about losing weight.
Serious means that you are going to use no-nonsense ways of losing weight that has worked for you in the past. But what you are going to do differently because you are going to be accountable and in charge of this war.
You reward yourself with each reduction on the weight scale not to a trip to Dunkin Donuts but to the gym to continue to lose some serious weight.
You may use books to help get you started because the written word resonates better to your determination to lose weight.
Tape and Dvds of people exercising is acceptable but do not just sit there and watch other people on the video exercise. You have to get up and participate and get serious about losing some serious weight.
You and your weight loss book is fine because you are meditating as you read and should write down important notes as a contract to not only read but to perform. Reading weight loss period also give you the guidance you need to stay on topic of being serious about losing weight.
Interventions from people may mean well, but can not instill in you the desire to get serious about losing weight.
Lose weight for your own good health and not for a special occasion or even for a special outfit. Why? Because these material things can not stop you from changing the game. That dress or that bikini will continue to be in your closet whether you have an apple or a slice of chocolate cake.
Get serious about losing weight for you and for yourself only. Family members mean well but the bottom line is that you are the determinant of what you consume and the food choices that you make on a daily basis. You must realize that no one is really meant to be overweight.
There is no pre-conceived medical family history that says that you have to be overweight. There is only one reason that you are overweight and needs to get serious about losing weight and that is because you have been overeating and you need to change that game right away.
You need to enlist in this war on weight gain and get serious and realizing that even if you have been overweight all of your life, you can change that game of overeating.
How to Lose Weight Fast and Easy : http://tinyurl.com/y8no9u5
You most likely have lost weight in the past. But now you must find a new commitment to stay on the weight loss plan. And the most important difference in all of the other times that you went on a weight loss plan and gained weight instead of losing is because this time you changed that game and this time you are serious about losing some serious weight.
.
Friday, October 9, 2009
Simple Ways To Add More Fiber Today
When it comes to nutrition these days, fiber is IT!
Fiber is a nutrient that every one of you needs to include in your diet each day. According to the American Dietetic Association, most healthy adults should aim for 20 to 35 grams of fiber a day.
Does that sound like a lot? Don't worry— it's not as hard to include in your diet as you might think!
Fiber is found in all the fresh and delicious foods I love: fruits, vegetables, beans, legumes, and whole grains.
There are two types of fiber:
Soluble fiber is found in oats, barley, apples, pears, edamame and other soy products, dried beans and peas, and citrus fruit.
This type of fiber may help reduce your cholesterol levels, which will protect you from heart disease.
Insoluble fiber is found in wheat bran, whole-wheat products, and most vegetables. This type of fiber may alleviate constipation by helping wastes move through your system faster.
Fiber is also fantastic because it fills you up so you eat fewer calories and lose weight!
Research suggests that diets high in fiber may also reduce the risk of developing diabetes.
Additionally, fiber may offer some protection against colon cancer, although studies have not produced consistent results.
Feeling pumped to get more fiber?
Here are five simple ways to add fiber:
Eat fruit with breakfast every morning try berries with your cereal, or slice a banana into yogurt.
Add lettuce, tomatoes, and onions to your sandwiches and swap white bread for whole wheat.
Throw a bag of mixed frozen veggies in the microwave for a veggie side dish that's ready in minutes!
Add vegetables to casseroles, soups, rice dishes almost anything is better with more vegetables!
Drink plenty of water as you work on increasing your fiber intake.
Challenge yourself to try at least one of these tips every day in the coming week — before you know it, you'll be full of fiber, healthier, and feeling fabulous!
How to Lose Weight Fast and Easy : http://bit.ly/10y93p
Fiber is a nutrient that every one of you needs to include in your diet each day. According to the American Dietetic Association, most healthy adults should aim for 20 to 35 grams of fiber a day.
Does that sound like a lot? Don't worry— it's not as hard to include in your diet as you might think!
Fiber is found in all the fresh and delicious foods I love: fruits, vegetables, beans, legumes, and whole grains.
There are two types of fiber:
Soluble fiber is found in oats, barley, apples, pears, edamame and other soy products, dried beans and peas, and citrus fruit.
This type of fiber may help reduce your cholesterol levels, which will protect you from heart disease.
Insoluble fiber is found in wheat bran, whole-wheat products, and most vegetables. This type of fiber may alleviate constipation by helping wastes move through your system faster.
Fiber is also fantastic because it fills you up so you eat fewer calories and lose weight!
Research suggests that diets high in fiber may also reduce the risk of developing diabetes.
Additionally, fiber may offer some protection against colon cancer, although studies have not produced consistent results.
Feeling pumped to get more fiber?
Here are five simple ways to add fiber:
Eat fruit with breakfast every morning try berries with your cereal, or slice a banana into yogurt.
Add lettuce, tomatoes, and onions to your sandwiches and swap white bread for whole wheat.
Throw a bag of mixed frozen veggies in the microwave for a veggie side dish that's ready in minutes!
Add vegetables to casseroles, soups, rice dishes almost anything is better with more vegetables!
Drink plenty of water as you work on increasing your fiber intake.
Challenge yourself to try at least one of these tips every day in the coming week — before you know it, you'll be full of fiber, healthier, and feeling fabulous!
How to Lose Weight Fast and Easy : http://bit.ly/10y93p
Wednesday, October 7, 2009
Eat Right! Master the 6 Diet "Do's"
I can't wait for you to be the fit and fabulous person you want to be — and you will be!
Now that you're creating a healthier you, you need to learn how to avoid common diet mistakes:
Eat So That You're Satisfied!Believe it or not, if you want to lose weight, it's important to eat!
Skipping meals can leave you feeling weak and hungry, which leads straight to overeating. Eat when you need to, but make sure you limit yourself to nutritious, strength-building foods!
Include a Variety of Foods!
You've heard of diets that focus on one food, or that exclude whole categories of food from your life. Go for balance instead! Sweets, pasta, and breads have a place in your eating plan.
The key is moderation!
Make healthy foods the foundation of your meals.
Quench Your Thirst!
Water helps you burn calories, boosts your metabolism, and fills you up. How's that for multitasking? Bottoms up!
Concentrate on Your Health!
Diet pills, crash dieting, and products that promise instant results are never a good idea. A slow, steady, balanced weight-loss plan like mine is the most effective and the safest. You'll feel great, and you'll protect your health too!
Teamwork Helps!
Staying motivated is key! Find an exercise buddy at your office, ask a friend or family member to help you stay on track, or take advantage of my amazing online community!
Get Moving!
If you're already eating healthy, exercise can tone muscle and give you lots of energy. Even just a few minutes a day can make a huge difference.
How to Lose Weight Fast and Easy : http://bit.ly/10y93p
Give it a try!
Now that you're creating a healthier you, you need to learn how to avoid common diet mistakes:
Eat So That You're Satisfied!Believe it or not, if you want to lose weight, it's important to eat!
Skipping meals can leave you feeling weak and hungry, which leads straight to overeating. Eat when you need to, but make sure you limit yourself to nutritious, strength-building foods!
Include a Variety of Foods!
You've heard of diets that focus on one food, or that exclude whole categories of food from your life. Go for balance instead! Sweets, pasta, and breads have a place in your eating plan.
The key is moderation!
Make healthy foods the foundation of your meals.
Quench Your Thirst!
Water helps you burn calories, boosts your metabolism, and fills you up. How's that for multitasking? Bottoms up!
Concentrate on Your Health!
Diet pills, crash dieting, and products that promise instant results are never a good idea. A slow, steady, balanced weight-loss plan like mine is the most effective and the safest. You'll feel great, and you'll protect your health too!
Teamwork Helps!
Staying motivated is key! Find an exercise buddy at your office, ask a friend or family member to help you stay on track, or take advantage of my amazing online community!
Get Moving!
If you're already eating healthy, exercise can tone muscle and give you lots of energy. Even just a few minutes a day can make a huge difference.
How to Lose Weight Fast and Easy : http://bit.ly/10y93p
Give it a try!
Monday, July 20, 2009
Be Positive
Discover the Power of Positivity
Most of us respond better to encouragement than we do to criticism.
No one likes to be reprimanded about what they're doing wrong, or told what they shouldn't do but few people would pass up a kind word from others that reinforces a good choice they've made!
My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life.
It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.
I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others how you can reinforce their good choices and inspire them to live well too!
Here are a few ideas:
Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be.
Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
If your best friend is overweight, listen to what she says about her self-image.
Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.
You can do it!
Most of us respond better to encouragement than we do to criticism.
No one likes to be reprimanded about what they're doing wrong, or told what they shouldn't do but few people would pass up a kind word from others that reinforces a good choice they've made!
My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life.
It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.
I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others how you can reinforce their good choices and inspire them to live well too!
Here are a few ideas:
Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be.
Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
If your best friend is overweight, listen to what she says about her self-image.
Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.
You can do it!
Saturday, July 18, 2009
Tone that Tummy
Think Beyond Crunches
Q: I've been doing crunches religiously, but I'm not getting flatter abs! What do I have to do to lose belly fat?
A: Contrary to popular belief, toned abdominals don't come from doing a million crunches alone. In fact, you may already have abs of steel — they may simply be covered by a layer of insulation. A three-pronged attack is needed to really flatten the tummy!
The first thing that's necessary is a fat-burning cardio workout, like running, biking, or using a treadmill, a stair climber, or an elliptical machine three times a week for at least 20 minutes.
The next thing that'll help shrink your middle is exercises that target each of the different abdominal muscle groups as well as your lower back; try adding reverse sit-ups, for example. Focus on using good form and really tightening those muscles.
Finally, you need to eat healthy foods and watch your portion sizes and calorie intake. If you do all three of these things, you should see a difference in about two weeks. So go for it — it's worth it!
More information visit here: http://tinyurl.com/d3pohp
Get fit!
Q: I've been doing crunches religiously, but I'm not getting flatter abs! What do I have to do to lose belly fat?
A: Contrary to popular belief, toned abdominals don't come from doing a million crunches alone. In fact, you may already have abs of steel — they may simply be covered by a layer of insulation. A three-pronged attack is needed to really flatten the tummy!
The first thing that's necessary is a fat-burning cardio workout, like running, biking, or using a treadmill, a stair climber, or an elliptical machine three times a week for at least 20 minutes.
The next thing that'll help shrink your middle is exercises that target each of the different abdominal muscle groups as well as your lower back; try adding reverse sit-ups, for example. Focus on using good form and really tightening those muscles.
Finally, you need to eat healthy foods and watch your portion sizes and calorie intake. If you do all three of these things, you should see a difference in about two weeks. So go for it — it's worth it!
More information visit here: http://tinyurl.com/d3pohp
Get fit!
Wednesday, July 15, 2009
Five Painless Ways to Cut 500 Calories!
Eat Right!
Five Painless Ways to Cut 500 Calories!
Congratulations! You've done an amazing job sticking with your Meal and Fitness plans, and you've seen results!
Now, you may be experiencing something that is all too common on a weight loss journey — plateau.
Don't stress!
A slowdown in weight loss is totally normal at this stage in the game. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they're gone!
Here are some ideas:
1. Downsize it!
Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
2. Avoid the fat.
Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
3. Don't clean your plate.
Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
4. Go for whole!
Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
5. Skip the extras.
Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions.
Forget about them!
You can do it!
Five Painless Ways to Cut 500 Calories!
Congratulations! You've done an amazing job sticking with your Meal and Fitness plans, and you've seen results!
Now, you may be experiencing something that is all too common on a weight loss journey — plateau.
Don't stress!
A slowdown in weight loss is totally normal at this stage in the game. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they're gone!
Here are some ideas:
1. Downsize it!
Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
2. Avoid the fat.
Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
3. Don't clean your plate.
Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
4. Go for whole!
Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
5. Skip the extras.
Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions.
Forget about them!
You can do it!
Rest Up!
When you're starting a new workout program — especially if you haven't been exercising in a while or you are stepping up the intensity of your existing one — you are probably really excited to begin!
You'll probably experience the boost in energy that exercising can give you, or you'll notice your strength increasing and your muscles becoming more defined.
That will help you keep up with your new program longer — and that's great! But don't forget to rest your muscles between workouts!
It's so important that I even build in Rest Days into my Fitness Plan.
You may feel as though a day off from working out is a day wasted, but it's actually a very important part of your fitness routine!
When it comes to strength training, for example, experts suggest working out two or three days each week, with a full day of rest between workouts to let your body recharge.
Strength training actually works by creating small tears in muscle fibers, which then grow as the body repairs them. So time off is crucial to allow these repairs to be made!
Keep your program balanced, take the time you need to recover, and gradually work your way up to longer, tougher workouts.
More information visit here: http://tinyurl.com/d3pohp
You can do it!
You'll probably experience the boost in energy that exercising can give you, or you'll notice your strength increasing and your muscles becoming more defined.
That will help you keep up with your new program longer — and that's great! But don't forget to rest your muscles between workouts!
It's so important that I even build in Rest Days into my Fitness Plan.
You may feel as though a day off from working out is a day wasted, but it's actually a very important part of your fitness routine!
When it comes to strength training, for example, experts suggest working out two or three days each week, with a full day of rest between workouts to let your body recharge.
Strength training actually works by creating small tears in muscle fibers, which then grow as the body repairs them. So time off is crucial to allow these repairs to be made!
Keep your program balanced, take the time you need to recover, and gradually work your way up to longer, tougher workouts.
More information visit here: http://tinyurl.com/d3pohp
You can do it!
Saturday, July 11, 2009
Exercise Can Be Fun!
Q: I've tried DVDs, walking outside, gym classes, and using fitness equipment. I just can't seem to find any exercise I enjoy. Any advice?
A: Sounds as if you just need to change your mind-set.
Think of exercise as movement rather than a strict regimen! Make a list of some physical activities that you enjoy or would like to try, such as trail hiking, mountain biking, swimming, swing dancing, golf, and skiing.
Guess what?
Doing any of these things regularly will get you in shape!
In the meantime, do little things regularly to ensure that you reach your fitness goals.
Take the stairs whenever you can, always seek the farthest parking spot instead of the closest one, and when you're shopping, stroll the entire mall or shopping center at least once.
Don't give up!
Be creative, find an "exercise" that you like, and do it!
Be fit and lose weight!
A: Sounds as if you just need to change your mind-set.
Think of exercise as movement rather than a strict regimen! Make a list of some physical activities that you enjoy or would like to try, such as trail hiking, mountain biking, swimming, swing dancing, golf, and skiing.
Guess what?
Doing any of these things regularly will get you in shape!
In the meantime, do little things regularly to ensure that you reach your fitness goals.
Take the stairs whenever you can, always seek the farthest parking spot instead of the closest one, and when you're shopping, stroll the entire mall or shopping center at least once.
Don't give up!
Be creative, find an "exercise" that you like, and do it!
Be fit and lose weight!
Thursday, July 9, 2009
Drink Your Daily Water!
If you're not a water drinker, it's time to turn yourself into one!
Drinking water every day is key to maintaining good health.
Your body is made up mostly of water — doesn't it make sense to replenish the good old H2O instead of filling up on soda or sugary fruit juices?
Plus, did you know that the brain often mistakes thirst for hunger?
Before running to the nearest snack machine, try drinking a few glasses of water and waiting about 20 minutes — your craving may just go away.
So how much water do you really need? Well, a general rule of thumb is about eight ounces of water eight times a day, but there's no strong scientific evidence to support that recommendation.
In fact, some experts actually recommend 13 glasses for men and 9 for women!
That may seem like a lot of water, but your body loses about 10 glasses in the course of a day.
And if you're exercising, pregnant, or breastfeeding, or you live in a hot or humid climate, your water loss is greater, so you should increase your intake!
Take my advice and drink up — it's H2Ohhh so good for you!
One tip: If you're having a hard time getting used to the taste of water, try adding a lemon wedge for a hint of sweetness!
Good health to you!
Drinking water every day is key to maintaining good health.
Your body is made up mostly of water — doesn't it make sense to replenish the good old H2O instead of filling up on soda or sugary fruit juices?
Plus, did you know that the brain often mistakes thirst for hunger?
Before running to the nearest snack machine, try drinking a few glasses of water and waiting about 20 minutes — your craving may just go away.
So how much water do you really need? Well, a general rule of thumb is about eight ounces of water eight times a day, but there's no strong scientific evidence to support that recommendation.
In fact, some experts actually recommend 13 glasses for men and 9 for women!
That may seem like a lot of water, but your body loses about 10 glasses in the course of a day.
And if you're exercising, pregnant, or breastfeeding, or you live in a hot or humid climate, your water loss is greater, so you should increase your intake!
Take my advice and drink up — it's H2Ohhh so good for you!
One tip: If you're having a hard time getting used to the taste of water, try adding a lemon wedge for a hint of sweetness!
Good health to you!
Wednesday, July 8, 2009
What Does "Organic" Mean?
There is so much buzz these days about the origins of food — where it's from and how it was farmed. Because it's important to eat the healthiest, safest food possible, you're doing a great thing for yourself and your family by making careful choices!
I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.
If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!
USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals.
Now, that's responsible shopping!
Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker!
The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!
Good health to you!
I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.
If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!
USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals.
Now, that's responsible shopping!
Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker!
The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!
Good health to you!
Friday, July 3, 2009
Push Past Your Weight-Loss Plateau!
Simple Steps
Have you hit the dreaded weight-loss plateau?
You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently!
Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again.
If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time.
That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week.
Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day?
Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity.
Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps.
If you're not yet doing any type of strength training, add it to your routine ASAP.
Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising.
Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now!
More information visit here: http://tinyurl.com/d3pohp
I know you'll be thrilled with the results!
Have you hit the dreaded weight-loss plateau?
You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently!
Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again.
If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time.
That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week.
Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day?
Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity.
Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps.
If you're not yet doing any type of strength training, add it to your routine ASAP.
Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising.
Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now!
More information visit here: http://tinyurl.com/d3pohp
I know you'll be thrilled with the results!
Sunday, May 31, 2009
Will Smith & motivation for your perfect body
I've noticed that a lot of people lack motivation to get themselves into shape... some clients I've worked with over the years are extremely motivated and work their butts off, while others just want a "quick fix" and whine and complain about working hard.
I don't work with whiners and complainers. Whiners = losers.
I recently heard a quote from Will Smith, an actor who I admire greatly for his hard work ethic, both in the gym and in his career.
It went something like this:
"I will NOT be outworked. Period... You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things.
You got it on me in nine categories. But if we get on the treadmill together, there's two things: Either you're getting off first, or I'm gonna die. It's really that simple."-Will Smith, on his work ethic Yes!
Now THAT'S the way to get motivated!
You gotta love it. He was obviously talking about much more than just working hard during exercise... this was about life... but if you think of that quote before you go to the gym, you'll be ready to get yourself one ragingly good workout!
It's about WAY more than just mindlessly going through the motions in your workouts... it's about getting in the mentality that you're working to be the best you can be, and that you are unstoppable!
It's about visualizing your body being as lean & mean as you want it to be... and your health so vibrant and energetic, that nothing is getting in your way to achieving everything you set out to achieve.
Like I've said a thousand times before, true lifelong fitness starts in your mind... and your training and nutrition follow once your mind is in the right place.
Share some motivation with your friends and family and fwd this blog on to anyone you think will enjoy it.
Here's a previous article I saw on energy drinks and how they are all in your mind as well:
http://www.truthaboutabs.com/energy-drink-mind-body-connection.html
Til next ezine issue,
Don't be lazy... be lean.
.
I don't work with whiners and complainers. Whiners = losers.
I recently heard a quote from Will Smith, an actor who I admire greatly for his hard work ethic, both in the gym and in his career.
It went something like this:
"I will NOT be outworked. Period... You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things.
You got it on me in nine categories. But if we get on the treadmill together, there's two things: Either you're getting off first, or I'm gonna die. It's really that simple."-Will Smith, on his work ethic Yes!
Now THAT'S the way to get motivated!
You gotta love it. He was obviously talking about much more than just working hard during exercise... this was about life... but if you think of that quote before you go to the gym, you'll be ready to get yourself one ragingly good workout!
It's about WAY more than just mindlessly going through the motions in your workouts... it's about getting in the mentality that you're working to be the best you can be, and that you are unstoppable!
It's about visualizing your body being as lean & mean as you want it to be... and your health so vibrant and energetic, that nothing is getting in your way to achieving everything you set out to achieve.
Like I've said a thousand times before, true lifelong fitness starts in your mind... and your training and nutrition follow once your mind is in the right place.
Share some motivation with your friends and family and fwd this blog on to anyone you think will enjoy it.
Here's a previous article I saw on energy drinks and how they are all in your mind as well:
http://www.truthaboutabs.com/energy-drink-mind-body-connection.html
Til next ezine issue,
Don't be lazy... be lean.
.
Friday, May 29, 2009
Lose Belly Fat Fast!
Hey,
Just wanted to let you know that we are thinking of you...
Today we would like to give you a little inspiration.
Whether or not you have met your goals yet, this story will strike an emotional cord with everyone.
Oprah Winfrey herself has struggled with weight loss for her WHOLE Life. For 100's of millions of people all over the world this is a problem.
It is like a Yo-Yo...you lose a little weight, only to gain it back (and sometimes gain back even more).
What a frustration.
Look at it this way though.
She recently had a fellow by the name of David E. Smith that used to weigh 630lbs and lose was able to shed 401 lbs of fat off of his body!
This was all done through the incorporation of healthy eating and exercise into his day-to-day life.
This means that any weight loss goal is realistic AND ACHIEVABLE.
This fellow that was on her show is not only an inspiration, he shows us all that the impossible is possible for any of us.
We believe in you!
We would not have ever created the Strip That Fat system if we did not care.
Whether you weigh 600lbs or whether you want to lose that last few pounds before your wedding day, anything is possible if you are self-motivated to do so.
Strip that Fat is a foolproof diet that could help someone lose 10lbs or 400lbs... depending on the level of weight loss that you need and you are aiming for.
Anyone can use it (young or old) and it is easier to implement.
We are constantly updating and perfecting an already perfect program.
Strip That Fat will do exactly that, strip away those extra pounds.
The impossible is possible with Strip that Fat.
=====> http://www.StripThatFat.com
Like Oprah and her success stories, we want you to become one of ours.
We stand behind our product with a full guarantee and if you don't lose weight after following it for just a couple short weeks, we will be more than happy to give you ALL your money back.
That is how confident we are that it works!
Get instant access to the system now and start losing weight today!
=====> http://www.StripThatFat.com
Stay Healthy!
STF Diet Team
www.StripThatFat.com
.
Just wanted to let you know that we are thinking of you...
Today we would like to give you a little inspiration.
Whether or not you have met your goals yet, this story will strike an emotional cord with everyone.
Oprah Winfrey herself has struggled with weight loss for her WHOLE Life. For 100's of millions of people all over the world this is a problem.
It is like a Yo-Yo...you lose a little weight, only to gain it back (and sometimes gain back even more).
What a frustration.
Look at it this way though.
She recently had a fellow by the name of David E. Smith that used to weigh 630lbs and lose was able to shed 401 lbs of fat off of his body!
This was all done through the incorporation of healthy eating and exercise into his day-to-day life.
This means that any weight loss goal is realistic AND ACHIEVABLE.
This fellow that was on her show is not only an inspiration, he shows us all that the impossible is possible for any of us.
We believe in you!
We would not have ever created the Strip That Fat system if we did not care.
Whether you weigh 600lbs or whether you want to lose that last few pounds before your wedding day, anything is possible if you are self-motivated to do so.
Strip that Fat is a foolproof diet that could help someone lose 10lbs or 400lbs... depending on the level of weight loss that you need and you are aiming for.
Anyone can use it (young or old) and it is easier to implement.
We are constantly updating and perfecting an already perfect program.
Strip That Fat will do exactly that, strip away those extra pounds.
The impossible is possible with Strip that Fat.
=====> http://www.StripThatFat.com
Like Oprah and her success stories, we want you to become one of ours.
We stand behind our product with a full guarantee and if you don't lose weight after following it for just a couple short weeks, we will be more than happy to give you ALL your money back.
That is how confident we are that it works!
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=====> http://www.StripThatFat.com
Stay Healthy!
STF Diet Team
www.StripThatFat.com
.
Wednesday, May 20, 2009
Eat Right!
Get Back on Track!
If you eat less, you lose weight. Seems logical, right?
Unfortunately, skipping meals can have consequences.
Besides leaving you feeling listless and weak, lack of food can set you up for a major binge.
Deprivation can cause hunger and cravings, and in those straits you're likely to eat the first thing you see, regardless of its nutritional value.
Thankfully, the answer to this dilemma is simple.
Eat when you're hungry!
Choose vitamin-rich fruits and veggies, lean proteins, and whole grains, and you'll easily beat cravings between meals, feel full, and help your body shed pounds. Isn't that great?
If you've already binged, don't worry!
It happens to all of us at one point or another.
Just get right back on track with your next meal.
You'll find that a little treat goes a long way!
More information visit here: http://tinyurl.com/d3pohp
.
If you eat less, you lose weight. Seems logical, right?
Unfortunately, skipping meals can have consequences.
Besides leaving you feeling listless and weak, lack of food can set you up for a major binge.
Deprivation can cause hunger and cravings, and in those straits you're likely to eat the first thing you see, regardless of its nutritional value.
Thankfully, the answer to this dilemma is simple.
Eat when you're hungry!
Choose vitamin-rich fruits and veggies, lean proteins, and whole grains, and you'll easily beat cravings between meals, feel full, and help your body shed pounds. Isn't that great?
If you've already binged, don't worry!
It happens to all of us at one point or another.
Just get right back on track with your next meal.
You'll find that a little treat goes a long way!
More information visit here: http://tinyurl.com/d3pohp
.
Monday, May 11, 2009
Reward Yourself With "Me" Time!
Sometimes staying motivated requires a little incentive.
Hey — there's nothing wrong with that! The next time you get through a really tough workout, beat your previous running time, or follow your healthy-eating plan flawlessly for a straight week, give yourself a well-deserved pat on the back — do something special that's all about you!
How about a day of pampering? Get a fab new haircut, a mani-pedi, a facial, or a massage. There's no need go to an expensive spa!
Ask your mother or a friend to let the kids stay with her overnight, and spend an evening soaking in a tub filled with lavender-scented essential oil.
Then dive into that novel you've been meaning to finish.
If you're close to your ideal weight, shop for some new clothes to fit your incredibly shrinking body!
Or reward your hard work each month by picking up a new fitness accessory (a medicine ball, say, or a pedometer) or a kitchen tool to help you prepare all those good-for-you meals.
You can even while away the hours by taking a stroll around your neighborhood, checking out your town's Main Street boutiques — and making a pit stop at that low-fat frozen yogurt place that just opened up!
You'll find that a little treat goes a long way!
Visit here: http://tinyurl.com/d3pohp
You'll be glad you did!
Hey — there's nothing wrong with that! The next time you get through a really tough workout, beat your previous running time, or follow your healthy-eating plan flawlessly for a straight week, give yourself a well-deserved pat on the back — do something special that's all about you!
How about a day of pampering? Get a fab new haircut, a mani-pedi, a facial, or a massage. There's no need go to an expensive spa!
Ask your mother or a friend to let the kids stay with her overnight, and spend an evening soaking in a tub filled with lavender-scented essential oil.
Then dive into that novel you've been meaning to finish.
If you're close to your ideal weight, shop for some new clothes to fit your incredibly shrinking body!
Or reward your hard work each month by picking up a new fitness accessory (a medicine ball, say, or a pedometer) or a kitchen tool to help you prepare all those good-for-you meals.
You can even while away the hours by taking a stroll around your neighborhood, checking out your town's Main Street boutiques — and making a pit stop at that low-fat frozen yogurt place that just opened up!
You'll find that a little treat goes a long way!
Visit here: http://tinyurl.com/d3pohp
You'll be glad you did!
Saturday, May 9, 2009
3 Tips to Eat a Healthier Diet to Lose Weight Faster
If you want to lose weight, we all know that eating a healthy diet should be your first priority. Sure, exercise is important, but diet is king when it comes to lifelong weight management. I hope this article gives you some simple, yet effective ways for you to make healthy changes in the way you eat on a daily basis.
1. Make sure to eat at least some healthy fats in most of your meals. Eating enough healthy fats is very important for maintaining proper fat burning and muscle building hormone levels in your body. Adequate healthy fats in your diet also helps in keeping your appetite under control.
The healthiest sources of dietary fats are raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (highest antioxidant content of olive oils), coconut oil (a great source of healthy saturated fats in the form of medium chain triglycerides), and grass-fed meats (a great source of the healthy fat, conjugated linoleic acid, which can help burn body fat and build muscle).
Try this tip -- eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) 3 times a day about 30 minutes prior to meals. This can help to quell your appetite and give your body some protein, fiber, and healthy fats so that you eat less calories overall at your meals and get more nutrition at the same time due to the high nutrient density of most nuts.
2. Try to eat a high quality protein source with each meal and snack that you eat. Quality proteins from grass-fed meats, grass-fed raw dairy, and even from plant sources such as nuts and beans provides good appetite suppression so you can control your calorie intake easier.
Getting ample quality proteins also helps you to build lean muscle (if you're working out hard regularly) so that your metabolism can run at a higher rate from the increased lean muscle on your body.
Eating sufficient protein at most of your meals also aids your body in controlling blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.
3. Although I do not fully agree with extremely low-carb diets, I do believe that one of the main reasons that so many individuals struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars on a daily basis.
The natural sugars in whole fruits and berries are ok because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar and have the fiber removed in processing the juice.
In my experience as a nutrition specialist, when people start to minimize their grain consumption (from cereals, bagels, breads, pasta, etc), they start to lose body fat much easier. What I usually recommend is for people to minimize eating grains and focus their carbohydrate intake on fruits and vegetables solely. This simple step alone usually helps people to start managing their weight more easily.
Try to implement these 3 tips for eating a smarter, healthier diet and I'm willing to bet that you'll start to see a leaner body and more energy in no time.
If you want some ideas for reduced-sugar desserts that are healthy but also delicious, check out these lower calorie desserts.
If you find it hard to make the healthiest food choices at the grocery store, here is a good article on choosing healthy foods.
I hope you enjoyed this article and it helps you to start eating healthier and enjoying better health!
The Truth about Six Pack Abs Trial Offer
21-day trial offer of the world famous Truth about Six Pack Abs Program.
Includes all 7 free bonuses valued at $155.80. You gain access to the entire package for only $4.95 today.
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Wishing you good health.
Make Meals for the Masses
Q: I'm no short-order cook! Can I feed my family the same dishes from the Meal Plan I'm following?
A: Absolutely! My healthy recipes and meals will work for men, women, and children — regardless of whether they need to lose weight!
Since calorie requirements vary (according to gender, height, current weight, and activity level), you'll just have to tweak the portion sizes so they fit everyone's needs.
For example, a 40-year-old man who is 6 feet tall, weighs 185 pounds, and is somewhat active needs about 2,400 calories a day to maintain his weight, and 1,900 a day to lose weight.
So for the men in your household, you could increase the protein in their servings.
The kids, of course, would get smaller portions, but feel free to pile on the veggies — well, you can at least try!
Try the New ACCELERATED Fat Burning Diet right here
Trust me.
You won't be disappointed.
Enjoy your food.
A: Absolutely! My healthy recipes and meals will work for men, women, and children — regardless of whether they need to lose weight!
Since calorie requirements vary (according to gender, height, current weight, and activity level), you'll just have to tweak the portion sizes so they fit everyone's needs.
For example, a 40-year-old man who is 6 feet tall, weighs 185 pounds, and is somewhat active needs about 2,400 calories a day to maintain his weight, and 1,900 a day to lose weight.
So for the men in your household, you could increase the protein in their servings.
The kids, of course, would get smaller portions, but feel free to pile on the veggies — well, you can at least try!
Try the New ACCELERATED Fat Burning Diet right here
Trust me.
You won't be disappointed.
Enjoy your food.
Thursday, May 7, 2009
Get Healthy and Fit
Feel Great!
Get Heart Healthy!
According to the American Heart Association, heart disease is the number one killer of women.
In fact, more women die each year from cardiovascular disease than from all forms of cancer combined!
These are grim statistics, but there are things you can do to lower your chances of developing this deadly disease. Protect your heart with these steps:
Get your blood pressure tested regularly.
Eat more heart-healthy foods, including fish, poultry, fruits, vegetables, whole grains, and cheese and skim or low-fat milk.
If you drink alcohol, limit your intake to no more than one drink a day.
If you smoke, it's high time to quit this deadly habit!
Get your cholesterol checked at regular intervals.
Start exercising on a regular basis — even 20 minutes will do the trick.
Be sure to talk to your doctor about your personal heart-health history and genetic risks.
Do everything you can to prevent cardiovascular disease — and share this lifesaving advice with your friends, sisters, daughters, and the other women in your life.
Visit here: http://tinyurl.com/d3pohp
You'll be glad you did!
Get Heart Healthy!
According to the American Heart Association, heart disease is the number one killer of women.
In fact, more women die each year from cardiovascular disease than from all forms of cancer combined!
These are grim statistics, but there are things you can do to lower your chances of developing this deadly disease. Protect your heart with these steps:
Get your blood pressure tested regularly.
Eat more heart-healthy foods, including fish, poultry, fruits, vegetables, whole grains, and cheese and skim or low-fat milk.
If you drink alcohol, limit your intake to no more than one drink a day.
If you smoke, it's high time to quit this deadly habit!
Get your cholesterol checked at regular intervals.
Start exercising on a regular basis — even 20 minutes will do the trick.
Be sure to talk to your doctor about your personal heart-health history and genetic risks.
Do everything you can to prevent cardiovascular disease — and share this lifesaving advice with your friends, sisters, daughters, and the other women in your life.
Visit here: http://tinyurl.com/d3pohp
You'll be glad you did!
Friday, May 1, 2009
Secrets for losing stubborn Stomach Fat
I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with losing that flabby stomach fat that doesn't seem to want to go away no matter what they try.
Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary http://tinyurl.com/d3pohp .
Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.
Some of Mike's strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.
The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.
Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:
1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat.Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more.
These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.
Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.
2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.
Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, we've come to the conclusion that the majority of people out there are not doing the right types of cardio exercise.
In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!
The strategies that Mike reveals in his program go beyond "interval cardio" too.
3. Most people are failing miserably with fad diets.
Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life!
Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!
Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before.
This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted.
Here's the site: http://tinyurl.com/d3pohp
Don't forget to visit Mike's site today, as he's giving away some great free bonus reports and other tools that might not be available much longer.
To being lean, strong, and healthy for life,
Cheers
Chris
Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary http://tinyurl.com/d3pohp .
Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.
Some of Mike's strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.
The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.
Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:
1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat.Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more.
These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.
Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.
2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.
Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, we've come to the conclusion that the majority of people out there are not doing the right types of cardio exercise.
In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!
The strategies that Mike reveals in his program go beyond "interval cardio" too.
3. Most people are failing miserably with fad diets.
Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life!
Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!
Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before.
This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted.
Here's the site: http://tinyurl.com/d3pohp
Don't forget to visit Mike's site today, as he's giving away some great free bonus reports and other tools that might not be available much longer.
To being lean, strong, and healthy for life,
Cheers
Chris
3 Tips to Eat a Healthier Diet to Lose Weight Faster
If you want to lose weight, we all know that eating a healthy diet should be your first priority. Sure, exercise is important, but diet is king when it comes to lifelong weight management. I hope this article gives you some simple, yet effective ways for you to make healthy changes in the way you eat on a daily basis.
1. Make sure to eat at least some healthy fats in most of your meals. Eating enough healthy fats is very important for maintaining proper fat burning and muscle building hormone levels in your body. Adequate healthy fats in your diet also helps in keeping your appetite under control.
The healthiest sources of dietary fats are raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (highest antioxidant content of olive oils), coconut oil (a great source of healthy saturated fats in the form of medium chain triglycerides), and grass-fed meats (a great source of the healthy fat, conjugated linoleic acid, which can help burn body fat and build muscle).
Try this tip -- eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) 3 times a day about 30 minutes prior to meals. This can help to quell your appetite and give your body some protein, fiber, and healthy fats so that you eat less calories overall at your meals and get more nutrition at the same time due to the high nutrient density of most nuts.
2. Try to eat a high quality protein source with each meal and snack that you eat. Quality proteins from grass-fed meats, grass-fed raw dairy, and even from plant sources such as nuts and beans provides good appetite suppression so you can control your calorie intake easier.
Getting ample quality proteins also helps you to build lean muscle (if you're working out hard regularly) so that your metabolism can run at a higher rate from the increased lean muscle on your body.
Eating sufficient protein at most of your meals also aids your body in controlling blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.
3. Although I do not fully agree with extremely low-carb diets, I do believe that one of the main reasons that so many individuals struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars on a daily basis.
The natural sugars in whole fruits and berries are ok because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar and have the fiber removed in processing the juice.
In my experience as a nutrition specialist, when people start to minimize their grain consumption (from cereals, bagels, breads, pasta, etc), they start to lose body fat much easier. What I usually recommend is for people to minimize eating grains and focus their carbohydrate intake on fruits and vegetables solely. This simple step alone usually helps people to start managing their weight more easily.
Try to implement these 3 tips for eating a smarter, healthier diet and I'm willing to bet that you'll start to see a leaner body and more energy in no time.
If you want some ideas for reduced-sugar desserts that are healthy but also delicious, check out these lower calorie desserts.
If you find it hard to make the healthiest food choices at the grocery store, here is a good article on choosing healthy foods.
I hope you enjoyed this article and it helps you to start eating healthier and enjoying better health!
1. Make sure to eat at least some healthy fats in most of your meals. Eating enough healthy fats is very important for maintaining proper fat burning and muscle building hormone levels in your body. Adequate healthy fats in your diet also helps in keeping your appetite under control.
The healthiest sources of dietary fats are raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (highest antioxidant content of olive oils), coconut oil (a great source of healthy saturated fats in the form of medium chain triglycerides), and grass-fed meats (a great source of the healthy fat, conjugated linoleic acid, which can help burn body fat and build muscle).
Try this tip -- eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) 3 times a day about 30 minutes prior to meals. This can help to quell your appetite and give your body some protein, fiber, and healthy fats so that you eat less calories overall at your meals and get more nutrition at the same time due to the high nutrient density of most nuts.
2. Try to eat a high quality protein source with each meal and snack that you eat. Quality proteins from grass-fed meats, grass-fed raw dairy, and even from plant sources such as nuts and beans provides good appetite suppression so you can control your calorie intake easier.
Getting ample quality proteins also helps you to build lean muscle (if you're working out hard regularly) so that your metabolism can run at a higher rate from the increased lean muscle on your body.
Eating sufficient protein at most of your meals also aids your body in controlling blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.
3. Although I do not fully agree with extremely low-carb diets, I do believe that one of the main reasons that so many individuals struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars on a daily basis.
The natural sugars in whole fruits and berries are ok because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar and have the fiber removed in processing the juice.
In my experience as a nutrition specialist, when people start to minimize their grain consumption (from cereals, bagels, breads, pasta, etc), they start to lose body fat much easier. What I usually recommend is for people to minimize eating grains and focus their carbohydrate intake on fruits and vegetables solely. This simple step alone usually helps people to start managing their weight more easily.
Try to implement these 3 tips for eating a smarter, healthier diet and I'm willing to bet that you'll start to see a leaner body and more energy in no time.
If you want some ideas for reduced-sugar desserts that are healthy but also delicious, check out these lower calorie desserts.
If you find it hard to make the healthiest food choices at the grocery store, here is a good article on choosing healthy foods.
I hope you enjoyed this article and it helps you to start eating healthier and enjoying better health!
How to lose weight at home
All About Weight LossPlease note that these tips are NOT from the book Fat Loss 4 Idiots.
If you would like to buy the program which I used to lose over 45 pounds please, go to the bottom of this page.
Dietary Control.
It's true, you are what you eat. Start eating healthier meals in smaller portions. I started off by eating plain oatmeal for breakfast and replaced my unhealthy snacks with bottled water.
Drink More Water!
Water is an essential part in keeping your body hydrated and working properly. You never want to be dehydrated and it is recommended that you drink at least 8 cups of water per day.
Keep a positive attitude.
Dreading a work out will only make weight loss harder. Look forward to your work outs and keep an open mind.Keep the Right Mindset.Keeping the right mindset may be the hardest part of losing weight. Many people give up early or fail on their diets.
Take Before and After Photos.
Taking before and after photos will help keep you on the right track for losing weight. Post the before picture somewhere you can see it every day to get you motivated.
Read the Labels!.
Ignoring nutrition labels is a sure way to pack on extra pounds. I typically choose foods that are low in carbohydrates and sodium.
Tell Family and Friends.
Telling family and friends will further keep you motivated to lose weight. They may even have a few tips or words of advice for you!
Bring out the Ipod!.
Listening to music can help you take your mind off physical activity while you work out. It also will help pass the time and make your work out seem to go by faster.
Slow and Steady wins the Race.
Set goals on how much weight you would like to lose in a week. If you do not meet this goal do not be discouraged just continue your work out plan the following week.
Ignore Fat loss Pills.
Weight loss pills are unnecessary if you are looking to lose weight the healthy way. Fat burners and weight loss pills may also be dangerous to your health!
Take a Break.
I usually set off one day of the week where I don't exercise and let my body recover from all the work.Sleep More!
Sleep is an essential part of losing weight.
Muscle repairs when you are sleeping. Sleep also keeps your metabolism balanced.Like you, I used to be at the end of my rope with weight loss.
I've tried everything: counted calories, points, carbohydrates, and exercised.I lost weight, but always gained it back.
Every time I gained the weight back I would convince myself I was a failure and not deserving of a trim and healthy body.It doesn't matter if you have a little bit of weight to lose or a lot, it will happen.
FatLoss4Idiots. is a 100% money back guaranteed program that will get you back on track immediately.
In just 11 days you will lose 9lbs.
Just 11 days, can you imagine how quickly that time will go by?
Why not become slimmer in that time?
I have a challenge for you!
Go grab a calendar and circle 11 days from now.Go ahead, I'll wait.
Now picture yourself on that date 9 pounds slimmer.
Really visualize it. How will you look?
How will you feel?
Those 9lbs. will give you the confidence to continue losing even more weight until you get to your goal.
Don't let your diet failures in the past keep you down.
It's time to focus on your future, every day you have the chance to plant a seed for tomorrows success!
If you are still overweight and unhealthy after many attempts to lose weight it is because you have not been given the right tools and knowledge to successfully lose weight and more importantly to keep it off.
Stop beating yourself up!
Fat Loss4 Idiots will show you an Eating System that is so revolutionary and unique that you will not want to wait another day to shed those pounds. Its time to get excited about your health again!
And while the name may be slightly offensive I can safely say this is the most powerful program I have tried in my life.
I was a bit skeptical at the "Fat loss 4 idiots" program as I was every program, but this one seemed different.
This explained why other diets do not work right off the bat.
After following the program I have lost pounds in pure fat.I am glad I lost the weight finally after all the trial and error, after all the failed programs, my secret in fat loss and dieting all boils down to this program.
Now I feel the need to share it with the world following my huge success in weight loss.
I wish everyone the best of luck and SERIOUSLY RECOMMEND THIS.
Try the New ACCELERATED Fat Burning Diet right here
Trust me. You won't be disappointed.
Good luck to you
If you would like to buy the program which I used to lose over 45 pounds please, go to the bottom of this page.
Dietary Control.
It's true, you are what you eat. Start eating healthier meals in smaller portions. I started off by eating plain oatmeal for breakfast and replaced my unhealthy snacks with bottled water.
Drink More Water!
Water is an essential part in keeping your body hydrated and working properly. You never want to be dehydrated and it is recommended that you drink at least 8 cups of water per day.
Keep a positive attitude.
Dreading a work out will only make weight loss harder. Look forward to your work outs and keep an open mind.Keep the Right Mindset.Keeping the right mindset may be the hardest part of losing weight. Many people give up early or fail on their diets.
Take Before and After Photos.
Taking before and after photos will help keep you on the right track for losing weight. Post the before picture somewhere you can see it every day to get you motivated.
Read the Labels!.
Ignoring nutrition labels is a sure way to pack on extra pounds. I typically choose foods that are low in carbohydrates and sodium.
Tell Family and Friends.
Telling family and friends will further keep you motivated to lose weight. They may even have a few tips or words of advice for you!
Bring out the Ipod!.
Listening to music can help you take your mind off physical activity while you work out. It also will help pass the time and make your work out seem to go by faster.
Slow and Steady wins the Race.
Set goals on how much weight you would like to lose in a week. If you do not meet this goal do not be discouraged just continue your work out plan the following week.
Ignore Fat loss Pills.
Weight loss pills are unnecessary if you are looking to lose weight the healthy way. Fat burners and weight loss pills may also be dangerous to your health!
Take a Break.
I usually set off one day of the week where I don't exercise and let my body recover from all the work.Sleep More!
Sleep is an essential part of losing weight.
Muscle repairs when you are sleeping. Sleep also keeps your metabolism balanced.Like you, I used to be at the end of my rope with weight loss.
I've tried everything: counted calories, points, carbohydrates, and exercised.I lost weight, but always gained it back.
Every time I gained the weight back I would convince myself I was a failure and not deserving of a trim and healthy body.It doesn't matter if you have a little bit of weight to lose or a lot, it will happen.
FatLoss4Idiots. is a 100% money back guaranteed program that will get you back on track immediately.
In just 11 days you will lose 9lbs.
Just 11 days, can you imagine how quickly that time will go by?
Why not become slimmer in that time?
I have a challenge for you!
Go grab a calendar and circle 11 days from now.Go ahead, I'll wait.
Now picture yourself on that date 9 pounds slimmer.
Really visualize it. How will you look?
How will you feel?
Those 9lbs. will give you the confidence to continue losing even more weight until you get to your goal.
Don't let your diet failures in the past keep you down.
It's time to focus on your future, every day you have the chance to plant a seed for tomorrows success!
If you are still overweight and unhealthy after many attempts to lose weight it is because you have not been given the right tools and knowledge to successfully lose weight and more importantly to keep it off.
Stop beating yourself up!
Fat Loss4 Idiots will show you an Eating System that is so revolutionary and unique that you will not want to wait another day to shed those pounds. Its time to get excited about your health again!
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Sunday, April 26, 2009
44 Weight Loss Tips for 2009
1. “Eat real food.” This principle is at its core, simply true - my opinion has not changed after a year of testing this out. Every day I am increasingly convinced that our poor, industrially-driven dietary habits particularly in the West are largely responsible for most of the bigger health maladies we suffer today. Real food means to me minimally processed, preferably non-packaged foods. “Good” is organic at the grocery store; “Better” is organically grown (even if not certified) from a local farmer who you can look in the eye and ask intelligent questions; and “Best” is growing your own, right in that patch of ground that used to be your front yard.
2. “Eat smaller portions of real food.” As I’ve pointed out many times before, portion size in the West is out of control. And contrary to what we are told all the time, eating more of someone’s industrial product is NOT what’s best for us - It benefits the seller, but that’s about it.
3. “Eat slower. Take at least 20 minutes for every meal. One of the best tips I’ve read on this is to divide the amount of food on your plate into fourths, and then eat only 1/4 of it each 5 minutes that passes. After a while I’ve found that you do this by nature once you get used to it.” 2009 observation: I am going to do this tonight in fact. This is one area that has really eluded me in the last few months, but I know that it works.
4. Technique: put your fork down between bites. This is another habit that is easy to let go, as I have proved over the last 6 months. Time for an adjustment.
5. Use smaller plates, cups, and utensils. No change here; still applies in 2009.
6. Cut between meal snacking - using some smart techniques. This is one of those areas that still holds true, and if you play it right can actually be a benefit of a sagging economy. Rather than throwing in that $5 dollar iced coffee drink during the morning and afternoon lull, save the money and go with the following: First, try a glass of water. Second, if that doesn’t stop the craving, a small piece of the best dark chocolate you can afford. Third, if that doesn’t work, try a small, pre-rationed handful of almonds. If I follow these steps in order, I’m generally fine for another couple of hours.
7. When you’re eating out, skip the appetizer. This rule still holds true. With the portion size of a typical entree, there is simply no need for “frontloading” your meal with unneccesary calories. On the other hand, if you want the appetizer, order it - as your meal. But if I do, I sometimes tip a little better if possible, only because my bill will be less as a result of my food choice and the server will appreciate the good will. It’s not a rule really, but it feels right for me.
8. Limit certain types of foods to a few times a month. This is one aspect that is more true now than ever, particularly with our current economic state. While I don’t apply this to fruits and vegetables, I certainly do for meat consumption. In addition to the health benefits of a diet rich in vegetables, eating better cuts of non-industrial meat is not only healthier, but more feasible financially when you eat it less frequently. And despite what those beef industry commercials suggest, not everyone has steak 3 meals a day.
9. Be aware of how much you are putting in your mouth, and keep it small. Smaller bites, savoring each one. Sounds simple enough. And, still true.
10. Understand what it means to be not quite full, and be OK with that. I don’t believe that I’ve done an article yet on Hari Hachi Bu (the art of eating until you’re 80% full), but that is soon to come I hope. What are my observations on this now? It is undoubtedly difficult. And it becomes a true mental game, where we often hear that little voice in our head that says, “But I LIKE to eat a lot”. It’s difficult to overcome that voice, but it’s possible. On this, more to come.
11. Don’t eat in front of the television. This technique has really worked for me this year, and I stand by it. That said, I do watch Top Chef while enjoying a very small dish of the best quality ice cream I can afford. The biggest trick here is not eating it straight from the container - which is deadly to the waistline when you combine it with the distraction of television. If you’re going to watch while you eat, serve a small portion away from the television. Savor it; eat it slowly; and don’t go back for more.
12. Don’t eat in front of the computer. See the previous tip - the same applies. 2009 observation: As was the case in 2008, this is still my biggest weakness. In fact, I’ve let the “emergency nuts snack” get out of control on this one - I have a jar of nuts on my desk as we speak. I’ve got to change that.
There. Done.
13. Whenever possible, eat together as a family. This is still true in my mind, however there’s one big challenge for me. Having two small children, I spend more of my focus on what they’re eating and less than on what I’m eating. I’m looking for suggestions on this one, but I still maintain it’s a good principle not only for dietary health, but for familial emotional health as well.
14. Whenever possible, in addition to your family, take your meals with friends and coworkers. We have been moderately successful at this one, but I have found that it is easy to overeat in these situations as well. I think ultimately you can truly appreciate the food more in the company of others, but it requires diligence to not get carried away.
15. “Read the ingredients list of anything in a package, but pay less attention to the statistics. The general rule should be to strive to eat things that don’t require ingredients lists, like fruits and vegetables. But in real life, this is not always practical. That being said, the key is to focus on the contents, not the scientific descriptions. You should try to eat only things that are easily identifiable as real food, not chemically processed substitutes. If you focus on eating only real food, and in moderation, the other elements become less important (unless you suffer with food allergies of course). The emphasis should be on real food and less of it, not counting milligrams of any one element.” 2009: More true now than ever.
16. Use real sugar, preferably raw, even if only trace amounts of it. Don’t use chemical substitutes. Again, for 2009, this rule holds absolutely true. I just spent a year NOT consuming chemical sweeteners, and I didn’t suffer in the least. Actually, I do have one amendment to this: I now prefer Agave syrup for most sweetening. Agave is a great sweetener, and requires very little refining. It’s also a great substitute for simple syrup for the occasional mixed drink.
17. “Eat fat - but only eat real, high quality fats. [...] the key is moderation - if you eat a pound of Brie, you’ve gone to the dark side.” 2009 observations: I still strongly feel this is accurate. However, with one caveat: Fats, specifically great-tasting ones like real cheeses, are difficult to control on the moderation front. But my theory is the French succeed here because it’s awfully difficult to eat the stinkiest of cheeses. For practical purposes, take what you want from the block of cheese, and then put it away. This helps to prevent “nibbling” on the cheese left out on the counter.
18. Don’t rely on supplements - eat the real thing first, and supplement what you need. 2009? Still true, with one bit of advice: If you do take supplements, make sure they are not synthetic.
19. Focus on the reasons you are overeating, and address those first. in 2009 I did a fair bit of work here, but even after a year of self-analysis, I still have yet to control my emotional eating patterns effectively. 2009 may be the year that I seek professional help with emotionally-driven overeating, which I believe is at the heart of most of my struggles with weight.
20. Don’t eat fast food if at all possible - its not real food. This has been a great success for me, with one small exception: In Oregon and parts of Washington, we have a restaurant chain called Burgerville, which uses organic, grass-fed, locally grown products whenever possible. The bigger problem of course is it tastes really, really good. So it’s a little too easy to justify a stop at Burgerville on somewhat shaky “ethical” grounds. Granted, it’s not very often that we go here, but to be honest it’s more than it should be. This needs to change.
21. Avoid vending machines. Still true in 2009. If you work in an office or a building near these machines, it requires a small amount of planning ahead, but this is entirely possible, and entirely the correct choice.
22. “Don’t believe the “no pain no gain” philosophy. Regardless of what your gym coach told you, or what that aggressive personal trainer says, unless your goal is to be a body builder or a professional athlete, if you are practicing moderation, this philosophy is simply not true. In order to maintain health, eating should not be difficult. Exercise should be a pleasure, not a struggle. For those of us who simply want good health, if its painful, you’re not doing it right.”
In 2009, my opinion? Despite some disagreement among readers, I still stand by this statement. While pain can be a useful tool, I don’t think it’s strictly necessary. That said, there ought to be some “burn” going on; it just doesn’t have to be as painful as most “gung ho” advocates indicate. Let the disagreement begin.
23. Don’t apply the “if its not hard its not worth doing” philosophy to eating. 2009: Still true. This statement stemmed from a “diet counselor” who was clearly bitter in her feelings about diet. “Do you like Caesar Salad?” she asked. I replied, “Uh, yes I do…” She said, “Well get used to the idea that you’ll have to give that up. If you want to lose weight, forget eating Caesar salad again.” That diet, of course, didn’t work. And hopefully my embittered “counselor” moved on to a new career, perhaps in Credit Collection.
24. Learn to cook. Over the last year this has become, its fair to say, an obsession. My wife and I are systematically working our way through Julia Child’s Mastering the Art of French Cooking. I truly think this is key, particularly if you want to wean yourself from the industrial food products that many of us are used to.
25. Educate yourself on the diets of cultures that live longer and are generally in better health. 100% true. I would add only that if possible, it’s best to go visit those cultures, which we hope to pursue further in the coming years.
26. Reduce your coffee size to enjoy real cream - not “creamer”. I absolutely believe this is true, but I must admit: working at home as I do, it is terribly easy to “overdo” it by drinking coffee throughout the day. In 2009, I am considering eliminating coffee in favor of Yerba Mate tea, which I also enjoy, and for which I don’t need cream.
27. If you are a coffee drinker, develop an appreciation for espresso. I am hopeful that in 2009 we’ll be able to pick up a quality espresso machine. I am a little particular on this and have my eyes set on one that I of course cannot afford, but with some planning and saving hopefully we’ll be able to pick one up sometime soon without breaking out a credit card.
28. Avoid packaged juices. Juice is one of my biggest weaknesses, because it feeds my inate and powerful sweet tooth. I find that when I drink juice, I stimulate sugar cravings terribly for the rest of the day. I really try to limit juice intake, even going as far as asking my wife to refrain from keeping it in the house. That said, there are a few juices that I do enjoy on occasion, including pomegranate juice from POM. I like the flavor, and it’s expensive enough that I rarely can justify the expense - a built-in moderation feature.
29. Buy the best food you can afford. After a year of doing this, I have to say that it is the most important aspect in my opinion of eating in moderation. A food budget is a balancing act. For the more expensive cheeses that we buy, we have reduced our coffee and packaged foods (we still eat a few) budget. This year we will continue to grow our own produce, which also reduces the overall cost of food for us especially with a family of four. I am hopeful that this year we will have a better handle on our food budget (and our budget in general) - once I find out exactly how much we’re spending, I’ll share the information.
30. Retrain yourself away from the “breakfast is the most important meal of the day” mindset. 2009: THIS one, I think needs a little correction. After reading many, many arguments in favor of eating breakfast, I think I missed the mark on this one in some ways. My original reasoning was that if you overeat at breakfast, you’ll just overeat later. I still think that is true; however, I took it to the extreme and started skipping breakfast altogether, which is a big mistake. I am not entirely convinced of the metabolic reasons yet only because I think this is a matter of conditioning (considering the lack of heavy breakfast in many “lighter” cultures); however I am sure that if I reach lunchtime and am starving, I make bad choices. Better to start out with a whole, light breakfast, than to skip it only to be desperate for anything to eat later.
31. Eat at regular times. This is still true, though I am admittedly not good at it. I tend to eat breakfast sometime in mid-morning, lunch somewhere in mid-afternoon, and dinner at a regular time. I think this is one of my problems, and I need to work on a better morning and afternoon eating schedule.
32. Keep junk food out of the house. To me, this one is obviously true for 90% of us. If you are one of the lucky few who don’t have this weakness, good for you. But for me, this is a necessity.
33. Don’t be in a big rush to lose the weight. This is for me, in the top 3 lessons that carry the most, ahem, weight. I lost 25 lbs or so last year, which is what I would have shot for in a month on some of the crazy diets I’ve tried. Rather, I’m very happy with those results. This is a lifelong process of health improvement; not to mention, it took me 37 years to get to this point. It’s madness to think it will turn around, permanently, overnight.
NEW FOR 2009:
34. Skip the afternoon snack - in favor of afternoon tea. I think our friends across the pond have this correct - afternoon tea time seems to me to be a great idea. I did this today in fact, and it satisfied my slight hunger until dinner. Give it a try. Make the tea time an opportunity to sit quietly and contemplate where you’re at. Enjoy the moment - be present for your life, which will be one of the themes this year for Almost Fit.
35. Focus on broadening your tastes in food. There are so many cultures that eat incredibly healthy foods, often out of necessity. Broadening your taste can lead to tremendous, healthful discoveries. This is something that we are also passing on to our children, who these days will eat pretty much anything - a fact for which I am convinced is at least in part due to exposure.
36. Develop a better understanding of the ethics of food. Foods as they are presented by the food industry are just nice, tasty products that we shouldn’t worry our pretty little heads about - just trust the food industry and surely we won’t go wrong. Unfortunately, this is why we have an obesity epidemic, and quite bluntly, family tragedy from things like poisoned peanut butter - our misplaced trust in a) the marketers to tell us what we should eat, and b) the government to look out for us. Neither is even close to a good source of information on what we feed ourselves and our kids, as they always have an agenda that puts consumers squarely in the last position.
37. Use tools, like social media, to your advantage. I am an active Twitter user and have been for some time. One of the benefits? I follow a number of great health bloggers, inspirational/motivational writers, and generally just good people. I find great inspiration and motivation in their suggestions throughout the day. One great example is a Twitter user I follow posts “nudges” throughout the day to remind followers to get up and move around a bit, or grab a glass of water. This is useful for me, particularly working by myself.
38. Be careful with the calories in wine. I have found that surprise surprise - when one glass of wine at dinner is good, two glasses is often a little better. It’s easy to overdo it - not in an alcohol/sobriety sense necessarily (though that is certainly a reasonable concern), but in the unwanted calories in particular. One glass is usually all I need; I just need to remember that especially after a hard day.
39. Consider (as in think about) trying moderate fasting. Many, many cultures use fasting as part of their dietary regime. I am currently fascinated with this, and plan on trying it sometime this year as an Almost Fit documented experiment. But for me, it is fasting moderately; I don’t intend to go more than a day on a fast. But it’s definitely something I think may have health benefits beyond weight loss.
40. If you make enough for leftovers, pack the leftovers first. When you make a meal, before you serve it, set aside the leftover quantity you intend to eat the next day. I’ve read this tip in numerous places, and it really both makes sense, and works.
41. When possible, only bring to the table what you plan to eat. For me, if the bowl of pasta is on the table, it’s much easier to eat more than I need. If I serve myself in the kitchen, it’s one step more difficult to overeat on seconds.
42. Find the stress relievers that work for you - other than food. With the economy in the current state of disrepair, this for me is of critical importance. I will be exploring this over the coming year on Almost Fit, and welcome suggestions.
43. Don’t go to bed too late. This one is one of my most difficult habits to break, but one I’m set on accomplishing this year. When I stay up late, I eat more. Simple as that. If I go to bed early and rise early, I rarely eat much if anything before breakfast. This may be different for you, but I have a feeling that late night work sessions, or #afterhours as we say on Twitter, are not great for a healthful diet.
44. Action Feeds Motivation. I think the best thing you can do on the weight loss front is simple: get up and do something about it. It sounds simple, but I know for me, I spent an awful lot of time trying to find motivation to exercise, often with mediocre results. This year, I’m hoping to turn this on it’s head on a personal level - rather than waiting to be motivated to do something physical, I’m going to focus on getting up and doing it as a means of creating motivation. It’s a subtle distinction, but one that I feel is worth making. My intention is to feature great sources of motivation that focus on taking small, immediate actions that you can do with minimal planning. Plans are great. But action is what is always needed if you want to get anywhere.
Visit here for more information: http://tinyurl.com/cs6d8z
.
2. “Eat smaller portions of real food.” As I’ve pointed out many times before, portion size in the West is out of control. And contrary to what we are told all the time, eating more of someone’s industrial product is NOT what’s best for us - It benefits the seller, but that’s about it.
3. “Eat slower. Take at least 20 minutes for every meal. One of the best tips I’ve read on this is to divide the amount of food on your plate into fourths, and then eat only 1/4 of it each 5 minutes that passes. After a while I’ve found that you do this by nature once you get used to it.” 2009 observation: I am going to do this tonight in fact. This is one area that has really eluded me in the last few months, but I know that it works.
4. Technique: put your fork down between bites. This is another habit that is easy to let go, as I have proved over the last 6 months. Time for an adjustment.
5. Use smaller plates, cups, and utensils. No change here; still applies in 2009.
6. Cut between meal snacking - using some smart techniques. This is one of those areas that still holds true, and if you play it right can actually be a benefit of a sagging economy. Rather than throwing in that $5 dollar iced coffee drink during the morning and afternoon lull, save the money and go with the following: First, try a glass of water. Second, if that doesn’t stop the craving, a small piece of the best dark chocolate you can afford. Third, if that doesn’t work, try a small, pre-rationed handful of almonds. If I follow these steps in order, I’m generally fine for another couple of hours.
7. When you’re eating out, skip the appetizer. This rule still holds true. With the portion size of a typical entree, there is simply no need for “frontloading” your meal with unneccesary calories. On the other hand, if you want the appetizer, order it - as your meal. But if I do, I sometimes tip a little better if possible, only because my bill will be less as a result of my food choice and the server will appreciate the good will. It’s not a rule really, but it feels right for me.
8. Limit certain types of foods to a few times a month. This is one aspect that is more true now than ever, particularly with our current economic state. While I don’t apply this to fruits and vegetables, I certainly do for meat consumption. In addition to the health benefits of a diet rich in vegetables, eating better cuts of non-industrial meat is not only healthier, but more feasible financially when you eat it less frequently. And despite what those beef industry commercials suggest, not everyone has steak 3 meals a day.
9. Be aware of how much you are putting in your mouth, and keep it small. Smaller bites, savoring each one. Sounds simple enough. And, still true.
10. Understand what it means to be not quite full, and be OK with that. I don’t believe that I’ve done an article yet on Hari Hachi Bu (the art of eating until you’re 80% full), but that is soon to come I hope. What are my observations on this now? It is undoubtedly difficult. And it becomes a true mental game, where we often hear that little voice in our head that says, “But I LIKE to eat a lot”. It’s difficult to overcome that voice, but it’s possible. On this, more to come.
11. Don’t eat in front of the television. This technique has really worked for me this year, and I stand by it. That said, I do watch Top Chef while enjoying a very small dish of the best quality ice cream I can afford. The biggest trick here is not eating it straight from the container - which is deadly to the waistline when you combine it with the distraction of television. If you’re going to watch while you eat, serve a small portion away from the television. Savor it; eat it slowly; and don’t go back for more.
12. Don’t eat in front of the computer. See the previous tip - the same applies. 2009 observation: As was the case in 2008, this is still my biggest weakness. In fact, I’ve let the “emergency nuts snack” get out of control on this one - I have a jar of nuts on my desk as we speak. I’ve got to change that.
There. Done.
13. Whenever possible, eat together as a family. This is still true in my mind, however there’s one big challenge for me. Having two small children, I spend more of my focus on what they’re eating and less than on what I’m eating. I’m looking for suggestions on this one, but I still maintain it’s a good principle not only for dietary health, but for familial emotional health as well.
14. Whenever possible, in addition to your family, take your meals with friends and coworkers. We have been moderately successful at this one, but I have found that it is easy to overeat in these situations as well. I think ultimately you can truly appreciate the food more in the company of others, but it requires diligence to not get carried away.
15. “Read the ingredients list of anything in a package, but pay less attention to the statistics. The general rule should be to strive to eat things that don’t require ingredients lists, like fruits and vegetables. But in real life, this is not always practical. That being said, the key is to focus on the contents, not the scientific descriptions. You should try to eat only things that are easily identifiable as real food, not chemically processed substitutes. If you focus on eating only real food, and in moderation, the other elements become less important (unless you suffer with food allergies of course). The emphasis should be on real food and less of it, not counting milligrams of any one element.” 2009: More true now than ever.
16. Use real sugar, preferably raw, even if only trace amounts of it. Don’t use chemical substitutes. Again, for 2009, this rule holds absolutely true. I just spent a year NOT consuming chemical sweeteners, and I didn’t suffer in the least. Actually, I do have one amendment to this: I now prefer Agave syrup for most sweetening. Agave is a great sweetener, and requires very little refining. It’s also a great substitute for simple syrup for the occasional mixed drink.
17. “Eat fat - but only eat real, high quality fats. [...] the key is moderation - if you eat a pound of Brie, you’ve gone to the dark side.” 2009 observations: I still strongly feel this is accurate. However, with one caveat: Fats, specifically great-tasting ones like real cheeses, are difficult to control on the moderation front. But my theory is the French succeed here because it’s awfully difficult to eat the stinkiest of cheeses. For practical purposes, take what you want from the block of cheese, and then put it away. This helps to prevent “nibbling” on the cheese left out on the counter.
18. Don’t rely on supplements - eat the real thing first, and supplement what you need. 2009? Still true, with one bit of advice: If you do take supplements, make sure they are not synthetic.
19. Focus on the reasons you are overeating, and address those first. in 2009 I did a fair bit of work here, but even after a year of self-analysis, I still have yet to control my emotional eating patterns effectively. 2009 may be the year that I seek professional help with emotionally-driven overeating, which I believe is at the heart of most of my struggles with weight.
20. Don’t eat fast food if at all possible - its not real food. This has been a great success for me, with one small exception: In Oregon and parts of Washington, we have a restaurant chain called Burgerville, which uses organic, grass-fed, locally grown products whenever possible. The bigger problem of course is it tastes really, really good. So it’s a little too easy to justify a stop at Burgerville on somewhat shaky “ethical” grounds. Granted, it’s not very often that we go here, but to be honest it’s more than it should be. This needs to change.
21. Avoid vending machines. Still true in 2009. If you work in an office or a building near these machines, it requires a small amount of planning ahead, but this is entirely possible, and entirely the correct choice.
22. “Don’t believe the “no pain no gain” philosophy. Regardless of what your gym coach told you, or what that aggressive personal trainer says, unless your goal is to be a body builder or a professional athlete, if you are practicing moderation, this philosophy is simply not true. In order to maintain health, eating should not be difficult. Exercise should be a pleasure, not a struggle. For those of us who simply want good health, if its painful, you’re not doing it right.”
In 2009, my opinion? Despite some disagreement among readers, I still stand by this statement. While pain can be a useful tool, I don’t think it’s strictly necessary. That said, there ought to be some “burn” going on; it just doesn’t have to be as painful as most “gung ho” advocates indicate. Let the disagreement begin.
23. Don’t apply the “if its not hard its not worth doing” philosophy to eating. 2009: Still true. This statement stemmed from a “diet counselor” who was clearly bitter in her feelings about diet. “Do you like Caesar Salad?” she asked. I replied, “Uh, yes I do…” She said, “Well get used to the idea that you’ll have to give that up. If you want to lose weight, forget eating Caesar salad again.” That diet, of course, didn’t work. And hopefully my embittered “counselor” moved on to a new career, perhaps in Credit Collection.
24. Learn to cook. Over the last year this has become, its fair to say, an obsession. My wife and I are systematically working our way through Julia Child’s Mastering the Art of French Cooking. I truly think this is key, particularly if you want to wean yourself from the industrial food products that many of us are used to.
25. Educate yourself on the diets of cultures that live longer and are generally in better health. 100% true. I would add only that if possible, it’s best to go visit those cultures, which we hope to pursue further in the coming years.
26. Reduce your coffee size to enjoy real cream - not “creamer”. I absolutely believe this is true, but I must admit: working at home as I do, it is terribly easy to “overdo” it by drinking coffee throughout the day. In 2009, I am considering eliminating coffee in favor of Yerba Mate tea, which I also enjoy, and for which I don’t need cream.
27. If you are a coffee drinker, develop an appreciation for espresso. I am hopeful that in 2009 we’ll be able to pick up a quality espresso machine. I am a little particular on this and have my eyes set on one that I of course cannot afford, but with some planning and saving hopefully we’ll be able to pick one up sometime soon without breaking out a credit card.
28. Avoid packaged juices. Juice is one of my biggest weaknesses, because it feeds my inate and powerful sweet tooth. I find that when I drink juice, I stimulate sugar cravings terribly for the rest of the day. I really try to limit juice intake, even going as far as asking my wife to refrain from keeping it in the house. That said, there are a few juices that I do enjoy on occasion, including pomegranate juice from POM. I like the flavor, and it’s expensive enough that I rarely can justify the expense - a built-in moderation feature.
29. Buy the best food you can afford. After a year of doing this, I have to say that it is the most important aspect in my opinion of eating in moderation. A food budget is a balancing act. For the more expensive cheeses that we buy, we have reduced our coffee and packaged foods (we still eat a few) budget. This year we will continue to grow our own produce, which also reduces the overall cost of food for us especially with a family of four. I am hopeful that this year we will have a better handle on our food budget (and our budget in general) - once I find out exactly how much we’re spending, I’ll share the information.
30. Retrain yourself away from the “breakfast is the most important meal of the day” mindset. 2009: THIS one, I think needs a little correction. After reading many, many arguments in favor of eating breakfast, I think I missed the mark on this one in some ways. My original reasoning was that if you overeat at breakfast, you’ll just overeat later. I still think that is true; however, I took it to the extreme and started skipping breakfast altogether, which is a big mistake. I am not entirely convinced of the metabolic reasons yet only because I think this is a matter of conditioning (considering the lack of heavy breakfast in many “lighter” cultures); however I am sure that if I reach lunchtime and am starving, I make bad choices. Better to start out with a whole, light breakfast, than to skip it only to be desperate for anything to eat later.
31. Eat at regular times. This is still true, though I am admittedly not good at it. I tend to eat breakfast sometime in mid-morning, lunch somewhere in mid-afternoon, and dinner at a regular time. I think this is one of my problems, and I need to work on a better morning and afternoon eating schedule.
32. Keep junk food out of the house. To me, this one is obviously true for 90% of us. If you are one of the lucky few who don’t have this weakness, good for you. But for me, this is a necessity.
33. Don’t be in a big rush to lose the weight. This is for me, in the top 3 lessons that carry the most, ahem, weight. I lost 25 lbs or so last year, which is what I would have shot for in a month on some of the crazy diets I’ve tried. Rather, I’m very happy with those results. This is a lifelong process of health improvement; not to mention, it took me 37 years to get to this point. It’s madness to think it will turn around, permanently, overnight.
NEW FOR 2009:
34. Skip the afternoon snack - in favor of afternoon tea. I think our friends across the pond have this correct - afternoon tea time seems to me to be a great idea. I did this today in fact, and it satisfied my slight hunger until dinner. Give it a try. Make the tea time an opportunity to sit quietly and contemplate where you’re at. Enjoy the moment - be present for your life, which will be one of the themes this year for Almost Fit.
35. Focus on broadening your tastes in food. There are so many cultures that eat incredibly healthy foods, often out of necessity. Broadening your taste can lead to tremendous, healthful discoveries. This is something that we are also passing on to our children, who these days will eat pretty much anything - a fact for which I am convinced is at least in part due to exposure.
36. Develop a better understanding of the ethics of food. Foods as they are presented by the food industry are just nice, tasty products that we shouldn’t worry our pretty little heads about - just trust the food industry and surely we won’t go wrong. Unfortunately, this is why we have an obesity epidemic, and quite bluntly, family tragedy from things like poisoned peanut butter - our misplaced trust in a) the marketers to tell us what we should eat, and b) the government to look out for us. Neither is even close to a good source of information on what we feed ourselves and our kids, as they always have an agenda that puts consumers squarely in the last position.
37. Use tools, like social media, to your advantage. I am an active Twitter user and have been for some time. One of the benefits? I follow a number of great health bloggers, inspirational/motivational writers, and generally just good people. I find great inspiration and motivation in their suggestions throughout the day. One great example is a Twitter user I follow posts “nudges” throughout the day to remind followers to get up and move around a bit, or grab a glass of water. This is useful for me, particularly working by myself.
38. Be careful with the calories in wine. I have found that surprise surprise - when one glass of wine at dinner is good, two glasses is often a little better. It’s easy to overdo it - not in an alcohol/sobriety sense necessarily (though that is certainly a reasonable concern), but in the unwanted calories in particular. One glass is usually all I need; I just need to remember that especially after a hard day.
39. Consider (as in think about) trying moderate fasting. Many, many cultures use fasting as part of their dietary regime. I am currently fascinated with this, and plan on trying it sometime this year as an Almost Fit documented experiment. But for me, it is fasting moderately; I don’t intend to go more than a day on a fast. But it’s definitely something I think may have health benefits beyond weight loss.
40. If you make enough for leftovers, pack the leftovers first. When you make a meal, before you serve it, set aside the leftover quantity you intend to eat the next day. I’ve read this tip in numerous places, and it really both makes sense, and works.
41. When possible, only bring to the table what you plan to eat. For me, if the bowl of pasta is on the table, it’s much easier to eat more than I need. If I serve myself in the kitchen, it’s one step more difficult to overeat on seconds.
42. Find the stress relievers that work for you - other than food. With the economy in the current state of disrepair, this for me is of critical importance. I will be exploring this over the coming year on Almost Fit, and welcome suggestions.
43. Don’t go to bed too late. This one is one of my most difficult habits to break, but one I’m set on accomplishing this year. When I stay up late, I eat more. Simple as that. If I go to bed early and rise early, I rarely eat much if anything before breakfast. This may be different for you, but I have a feeling that late night work sessions, or #afterhours as we say on Twitter, are not great for a healthful diet.
44. Action Feeds Motivation. I think the best thing you can do on the weight loss front is simple: get up and do something about it. It sounds simple, but I know for me, I spent an awful lot of time trying to find motivation to exercise, often with mediocre results. This year, I’m hoping to turn this on it’s head on a personal level - rather than waiting to be motivated to do something physical, I’m going to focus on getting up and doing it as a means of creating motivation. It’s a subtle distinction, but one that I feel is worth making. My intention is to feature great sources of motivation that focus on taking small, immediate actions that you can do with minimal planning. Plans are great. But action is what is always needed if you want to get anywhere.
Visit here for more information: http://tinyurl.com/cs6d8z
.
Thursday, April 23, 2009
How do you "lose" weight?
The most effective method for weight loss is reducing the number of calories you consume while increasing the number of calories you burn through physical activity.
To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food intake, by increasing physical activity, or ideally, by doing both.
For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain).
Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.
Examples of calorie content of some popular foods and beverages include:
one slice original-style crust pepperoni pizza - 230 calories
one glass dry white wine - 160 calories
one can cola - 150 calories
one quarter-pound hamburger with cheese - 500 calories
one jumbo banana nut muffin - 580 calories
Any activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day.
For example, a 170-pound person who spends 45 minutes walking briskly will burn about 300 calories. The same time spent on housecleaning burns about 200 calories, and mowing the lawn for 45 minutes consumes around 275 calories.
For more, please read the Calories Burned During Fitness Activities article.
More Information: http://tinyurl.com/cs6d8z
.
To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food intake, by increasing physical activity, or ideally, by doing both.
For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain).
Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.
Examples of calorie content of some popular foods and beverages include:
one slice original-style crust pepperoni pizza - 230 calories
one glass dry white wine - 160 calories
one can cola - 150 calories
one quarter-pound hamburger with cheese - 500 calories
one jumbo banana nut muffin - 580 calories
Any activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day.
For example, a 170-pound person who spends 45 minutes walking briskly will burn about 300 calories. The same time spent on housecleaning burns about 200 calories, and mowing the lawn for 45 minutes consumes around 275 calories.
For more, please read the Calories Burned During Fitness Activities article.
More Information: http://tinyurl.com/cs6d8z
.
15 Foods To Help You Lose Weight Fast
Want To Curb Your Appetite And Stop Sugar Cravings?
Then Put These On Your Grocery List.
Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.
1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.
4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.
6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.
9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).
15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.
Visit here : http://tinyurl.com/cs6d8z
.
Then Put These On Your Grocery List.
Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.
1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.
4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.
6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.
9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).
15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.
Visit here : http://tinyurl.com/cs6d8z
.
Comparing Popular Weight Loss Diets
Diet Plans & Programs
The "Skinny" on Popular Diet Plans
Author: Betty Kovacs, MS, RD
Conrad Stöppler, MD and Ruchi Mathur, MD
Weight Loss Seems Simple
The Atkins Diet
The Pritikin Principle
The Zone Diet
The South Beach Diet
Ornish Diet
Jenny Craig
Nutrisystem
Weight Watchers
Lose Weight, and Keep It Off
Pictures of Diet Tips - Slideshow
Related Diet Articles:Diet - on WebMD
Weight loss seems simple
A calorie is a calorie, the advice goes. Eat too many ... gain weight. Eat fewer ... lose weight. But many believe weight loss is more than a calorie equation, with so-called new-and-improved ways to lose weight being ever popular.
Americans spend an estimated $42 billion annually on weight loss foods, products, and services. With that much money at stake, it's no surprise there are an overwhelming number of "fad" diets and other weight-loss products on the market.
Having so many diet options makes it difficult to know which ones to trust. For this reason, The Partnership for Healthy Weight Management has developed the "Voluntary Guidelines for Providers of Weight Loss Products or Services."
The mission for these guidelines is to "promote sound guidance to the general public on strategies for achieving and maintaining a healthy weight." According to the guidelines, effective weight management involves:
Behavior modification that includes:
Dietary intervention
Healthful eating in accordance with the Dietary Guidelines for Americans
A reduction in calories
A lowered fat consumption
An increase in fruit, vegetable, and whole grain consumption
Physical activity
Increased frequency
At least moderate intensity
Medical, pharmacological, and surgical intervention:
May be necessary for people with more serious cases of overweight and obesity
Have to be used in conjunction with behavior, diet, and physical activity modifications
Read more about these guidelines at www.consumer.gov/weightloss/guidelines.
It is important to look for a plan that includes strategies for maintaining weight loss.
There is nothing worse than regaining the weight that took you an enormous amount of hard work and patience to lose.
Most popular diets are considered fad diets. There is no clear definition for what constitutes a fad diet. Merriam-Webster defines a fad as "a practice or interest followed for a time with exaggerated zeal."
Fad diets often promise quick results with a short time commitment.
Long-term success requires permanent changes in behavior, diet, and activity.
Ways to spot a fad diet:
It claims fast weight loss
Claims that sound too good to be true
Foods defined as "good" and "bad"
Less than 1,000 calories daily
A required vitamin/mineral supplement or food product
Elimination of a major food group (grains, fats, meats, dairy, fruit, vegetables)
Lack of long-term randomized scientific studies proving the diet works and is safe.
A randomized study distributes participants in a deliberately random way into either the non-tested diet group or the special diet group. Some fad diets state there is research to support their claims, but the research is only done with a few people or does not exist.
Elimination of an essential nutrient (carbohydrates, fats, proteins)
No activity or exercise needed
It's written by someone with no expertise in weight management
The following review examines the advantages and disadvantages of several popular diet plans.
Many of the diets emphasize the restriction of one nutrient as the basis for their plan.
The other food groups and nutrients are allowed in limited or unlimited quantities, depending on the plan.
Weight loss is impossible without a calorie restriction, so each diet has to provide fewer calories than your body needs to maintain your weight.
Any diet that claims otherwise can end up causing weight gain.
Visit here: http://tinyurl.com/cs6d8z
The "Skinny" on Popular Diet Plans
Author: Betty Kovacs, MS, RD
Conrad Stöppler, MD and Ruchi Mathur, MD
Weight Loss Seems Simple
The Atkins Diet
The Pritikin Principle
The Zone Diet
The South Beach Diet
Ornish Diet
Jenny Craig
Nutrisystem
Weight Watchers
Lose Weight, and Keep It Off
Pictures of Diet Tips - Slideshow
Related Diet Articles:Diet - on WebMD
Weight loss seems simple
A calorie is a calorie, the advice goes. Eat too many ... gain weight. Eat fewer ... lose weight. But many believe weight loss is more than a calorie equation, with so-called new-and-improved ways to lose weight being ever popular.
Americans spend an estimated $42 billion annually on weight loss foods, products, and services. With that much money at stake, it's no surprise there are an overwhelming number of "fad" diets and other weight-loss products on the market.
Having so many diet options makes it difficult to know which ones to trust. For this reason, The Partnership for Healthy Weight Management has developed the "Voluntary Guidelines for Providers of Weight Loss Products or Services."
The mission for these guidelines is to "promote sound guidance to the general public on strategies for achieving and maintaining a healthy weight." According to the guidelines, effective weight management involves:
Behavior modification that includes:
Dietary intervention
Healthful eating in accordance with the Dietary Guidelines for Americans
A reduction in calories
A lowered fat consumption
An increase in fruit, vegetable, and whole grain consumption
Physical activity
Increased frequency
At least moderate intensity
Medical, pharmacological, and surgical intervention:
May be necessary for people with more serious cases of overweight and obesity
Have to be used in conjunction with behavior, diet, and physical activity modifications
Read more about these guidelines at www.consumer.gov/weightloss/guidelines.
It is important to look for a plan that includes strategies for maintaining weight loss.
There is nothing worse than regaining the weight that took you an enormous amount of hard work and patience to lose.
Most popular diets are considered fad diets. There is no clear definition for what constitutes a fad diet. Merriam-Webster defines a fad as "a practice or interest followed for a time with exaggerated zeal."
Fad diets often promise quick results with a short time commitment.
Long-term success requires permanent changes in behavior, diet, and activity.
Ways to spot a fad diet:
It claims fast weight loss
Claims that sound too good to be true
Foods defined as "good" and "bad"
Less than 1,000 calories daily
A required vitamin/mineral supplement or food product
Elimination of a major food group (grains, fats, meats, dairy, fruit, vegetables)
Lack of long-term randomized scientific studies proving the diet works and is safe.
A randomized study distributes participants in a deliberately random way into either the non-tested diet group or the special diet group. Some fad diets state there is research to support their claims, but the research is only done with a few people or does not exist.
Elimination of an essential nutrient (carbohydrates, fats, proteins)
No activity or exercise needed
It's written by someone with no expertise in weight management
The following review examines the advantages and disadvantages of several popular diet plans.
Many of the diets emphasize the restriction of one nutrient as the basis for their plan.
The other food groups and nutrients are allowed in limited or unlimited quantities, depending on the plan.
Weight loss is impossible without a calorie restriction, so each diet has to provide fewer calories than your body needs to maintain your weight.
Any diet that claims otherwise can end up causing weight gain.
Visit here: http://tinyurl.com/cs6d8z
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