With the obesity rate at a shocking all time high, the need for nutritional know how and a simple diet for weight loss has never been more serious. Most folks have become accustomed to instant gratification and everyone wants to know how to lose fat fast. While the expectation of instant weight loss is unrealistic, there are habits you can adopt to help lose fat fast.
A simple diet for weight loss is what most people need. The plan should be easy, nutritionally balanced and effective at forcing the body to convert excess body fat to energy. Below is a simple plan for weight loss based on 6 small meals per day to keep your metabolism properly elevated. This diet may be carefully adjusted for variety so that boredom doesn't trigger a binge on unhealthy foods.
Breakfast:
1 portion of lean protein.
This may be 4 to 6 scrambled egg whites or 1 serving of low fat or fat free dairy such as milk,cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as chicken or turkey breast. Vegetarians and vegans may substitute a serving of high protein soy products.
1 portion of fruit OR 1 portion of complex carbohydrates.
This may be any kind of medium sized piece of fresh fruit. Other carbohydrate options may also be 1 serving of brown rice, oatmeal, or high fiber, whole grain cereal. Portions size is generally limited to one-half to one cup. Always read labels for serving sizes. (No hash browns or French fries please.)
Unlimited amounts of non-starchy vegetables.
Vegetables such as tomatoes, cucumbers, mushrooms and all greens may be eaten freely throughout the day. Vinegar or fat free dressing may be used to enhance taste.
Mid-morning snack:
1 medium sized piece of fresh fruit.
One ounce of raw nuts. (One ounce is about one-fourth cup.) Walnuts, pumpkin seeds and almonds pack the most nutritional punch. One or two tablespoons of natural peanut butter may be substituted occasionally for variety, but do not purchase commercial peanut butters due to the unhealthy hydrogenated oil content.
Lunch:
1 portion of lean protein.
This could be 1 serving of low fat or fat free dairy such as cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as lean cuts of beef, chicken or turkey breast. Rotate your choices often to avoid boredom.
1 medium sized piece of fresh fruit. Do not eat canned fruit due to the high sugar content and low fiber. Fresh fruit is always the best option and frozen fruit without added sugar should the the second option.
1 portion of complex carbohydrates.
Carbohydrate choices for this meal may be one-half to one cup of brown rice or whole grain pasta. Other options could be 1 small to medium sized baked potato or sweet potato. (Hold the butter, sour cream and other fattening goodies! They contain too many calories for our weight loss purposes.)
Non-starchy vegetables may be eaten freely as long as they are not smothered in high fat dressings or sauces.
Mid-afternoon snack:
1 portion of lean protein.
Any of the protein choices above may be used here.
Any size portion of non-starchy vegetable. Fat free dressings may be used, but limit portion size to 2 servings.
Dinner:
2 portions of lean protein. Any of the above choices would work well.
Unlimited amounts of non-starchy vegetables. Good vegetable choices would be broccoli, cauliflower, cabbage, or mixed green salads. Season them with herbs, spices, lemon juice or a touch of sea salt. Avoid butter, margarine or creamy sauces since they add a significant amount of calories and little nutritional value.
This simple diet for weight loss may be used until your goal weight is reached. If you find at any time that you do not lose fat fast, 1 to 2 pounds per week, simply increase the amount of exercise you get each day. To break a stubborn plateau, you may also need to cut the amount of carbohydrates and fruit in half and increase consumption of non-starchy vegetables. Do not decrease protein portions. We want to lose fat fast. We don't want to lose muscle.
Get more tips on how to lose fat fast. Learn how to make any diet 5 times more effective and lose fat fast!
How to Lose Fat Fast | A Simple Diet for Weight Loss
By R Welch | Published 09/27/2006 | Weight-Loss | Unrated
R Welch
View all articles by R Welch
How to Lose Fat Fast | A Simple Diet for Weight Loss
Friday, August 31, 2007
Taking Control of Your Weight
The struggle for weight control is an ongoing one for millions of people. With new diet fads coming out every day and the latest pill or product promising to get the weight off and keep it off, the paths to weight loss seem endless. But are the methods of weight loss really the best methods of long term weight control? And what if the pills and shakes and restrictive diets do nothing for you? If you can’t stick to them, after all, they won’t work, and too many diets expect way too much from people.
You may be thinking that you have tried all the methods there are to try. Hopefully, you have also tried sensible eating of a balanced diet and regular exercise. But for many people, while this is a great lifestyle, the energy it takes to work out five or six times a week and the discipline it takes to stay on a restrictive meal plan may be more than most people can muster.
So what is a long term answer that won’t leave you feeling disappointed with your performance and discouraged with your results? For years, experts in the field of mind-body science have pushed the benefits of hypnosis for losing weight and keeping it off. The fact is, you mind is the most powerful tool for change that you have.
Unfortunately, for most people struggling with weight control, their minds seem like their worst enemies. From food cravings and fantasies to stress and emotional needs, the mind can trigger chemical reactions in us that seem to only be soothed by food. And cravings seem overwhelming in the moment, giving most people the excuse to eat the very things that lead to more cravings.
There is no quick way to change these thought processes, but there is a steady and sure way that many people have found to reduce their cravings and see a marked improvement in their ability to eat what they know is for them rather than what seems good in the moment. Through hypnosis, you can actually change the way your mind thinks about food and in the process, change the way your body looks and feels.
For more information on hypnosis and a variety of other weight control tools, check out http://www.top10weightcontrol.com
By Keith MacLean | Published 09/27/2006 | Weight-Loss | Unrated
Keith MacLean
View all articles by Keith MacLean
You may be thinking that you have tried all the methods there are to try. Hopefully, you have also tried sensible eating of a balanced diet and regular exercise. But for many people, while this is a great lifestyle, the energy it takes to work out five or six times a week and the discipline it takes to stay on a restrictive meal plan may be more than most people can muster.
So what is a long term answer that won’t leave you feeling disappointed with your performance and discouraged with your results? For years, experts in the field of mind-body science have pushed the benefits of hypnosis for losing weight and keeping it off. The fact is, you mind is the most powerful tool for change that you have.
Unfortunately, for most people struggling with weight control, their minds seem like their worst enemies. From food cravings and fantasies to stress and emotional needs, the mind can trigger chemical reactions in us that seem to only be soothed by food. And cravings seem overwhelming in the moment, giving most people the excuse to eat the very things that lead to more cravings.
There is no quick way to change these thought processes, but there is a steady and sure way that many people have found to reduce their cravings and see a marked improvement in their ability to eat what they know is for them rather than what seems good in the moment. Through hypnosis, you can actually change the way your mind thinks about food and in the process, change the way your body looks and feels.
For more information on hypnosis and a variety of other weight control tools, check out http://www.top10weightcontrol.com
By Keith MacLean | Published 09/27/2006 | Weight-Loss | Unrated
Keith MacLean
View all articles by Keith MacLean
Study on Green Tea and Weight Loss
Study on Green Tea and Weight Loss
The best course of action to take sometimes isn't clear until you've listed and considered your alternatives. The following paragraphs should help clue you in to what the experts think is significant.
It seems like new information is discovered about something every day. And the topic of Study on Green Tea and Weight Loss is no exception. Keep reading to get more fresh news about Study on Green Tea and Weight Loss.
For many years now, several benefits are attributed to drinking green tea. Today, researchers have come up with newer proofs to solidify the belief that green tea can be used as a treatment for obesity and for weight loss.
It is held that more than half of the American population have weight problems or are obese. Conditions like these are almost always linked to certain complications like heart disease, type 2 diabetes mellitus, sleep apnea, gall bladder disease, and hypertension. Weight loss can aid in assuaging the symptoms of some of these conditions.
Scientists have tirelessly investigated on the weight loss benefits of green tea. They have found that green tea can actually enhance the total amount of energy spent by the body. From their findings, they were able to deduce that green tea has great potential for a weight loss benefit.
Other researches were able to confirm the weight loss benefit of green tea. A recent study at the University of Geneva had the conclusion that, “Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se.” Where before it was generally believed that the caffeine content in green tea is the reason for its weight loss benefit, this recent study deviated from that theory. Green tea has other substances in them that are helpful in weight loss.
The same team who conducted the study on green tea’s caffeine content and weight loss banded together in Switzerland to perform another experiment. They were still able to come up with the same results – that green tea has several thermogenic attributes that make it perfect to use in any weight loss program.
Sample Studies: Green Tea and Weight Loss
Green tea reduces body fat accretion caused by high-fat diet in rats through beta-adrenoceptor activation of thermogenesis in brown adipose tissue. Conducted by chief scientist J.J. Choo of the Department of Food and Nutrition, Kunsan National University, this study aimed to find out if green tea can suppress body fat and to find out whether this suppression is connected with thermogenesis spurred by the body’s beta-adrenoceptor being activated.
To investigate the weight loss benefit of green tea on rats, the scientists placed their subjects on a high-fat diet and provided them with green tea extract. It was discovered that even though the rats were on a high-fat diet, the green tea extract counterbalanced fat gain without affecting the amount of energy they took in. Green tea was said to have shown some weight loss benefits in the fact that it can prevent fat from being stored, can increase protein levels, and promote thermogenesis by triggering beta-adrenoceptor to action.
Recent findings of green tea extract AR25 (Exolise) and its activity for the treatment of obesity. This study is a collaborative work between Doctors P. Chantre and D. Lairon of the Laboratoires Arkopharma in Carros, France. Published in the 2002 issue of Phytomedicine, this study aimed to find out if green tea extract has weight loss benefits and can be a potential cure for obesity.
In their study, they used an 80% ethanolic concentrate in green tea extract with standardized 25% catechins. They tested the green tea extract and were able to find that it could directly inhibit gastric and pancreatic lipases. These enzymes are the primary cause of fat storage and by delaying their actions; green tea extract therefore exhibits a weight loss benefit that can help solve obesity problems.
It was also discovered in this study that green tea can stimulate thermogenesis. Given to moderately obese patients, the green tea extract was said to have caused a decrease in weight by 4.6% and a reduction of waist circumference by 4.48% after only three months. The findings of the study clearly implicate the weight loss benefits of green tea.
Now you can be a confident expert on Study on Green Tea and Weight Loss. OK, maybe not an expert. But you should have something to bring to the table next time you join a discussion on Study on Green Tea and Weight Loss.
By Alien82 | Published 05/24/2007 | Weight-Loss | Unrated
Alien82
Alien writes for Family health. He also writes for online doctor and medicare. User Homepage: http://www.alzheimers-treatment.org/
View all articles by Alien82
The best course of action to take sometimes isn't clear until you've listed and considered your alternatives. The following paragraphs should help clue you in to what the experts think is significant.
It seems like new information is discovered about something every day. And the topic of Study on Green Tea and Weight Loss is no exception. Keep reading to get more fresh news about Study on Green Tea and Weight Loss.
For many years now, several benefits are attributed to drinking green tea. Today, researchers have come up with newer proofs to solidify the belief that green tea can be used as a treatment for obesity and for weight loss.
It is held that more than half of the American population have weight problems or are obese. Conditions like these are almost always linked to certain complications like heart disease, type 2 diabetes mellitus, sleep apnea, gall bladder disease, and hypertension. Weight loss can aid in assuaging the symptoms of some of these conditions.
Scientists have tirelessly investigated on the weight loss benefits of green tea. They have found that green tea can actually enhance the total amount of energy spent by the body. From their findings, they were able to deduce that green tea has great potential for a weight loss benefit.
Other researches were able to confirm the weight loss benefit of green tea. A recent study at the University of Geneva had the conclusion that, “Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se.” Where before it was generally believed that the caffeine content in green tea is the reason for its weight loss benefit, this recent study deviated from that theory. Green tea has other substances in them that are helpful in weight loss.
The same team who conducted the study on green tea’s caffeine content and weight loss banded together in Switzerland to perform another experiment. They were still able to come up with the same results – that green tea has several thermogenic attributes that make it perfect to use in any weight loss program.
Sample Studies: Green Tea and Weight Loss
Green tea reduces body fat accretion caused by high-fat diet in rats through beta-adrenoceptor activation of thermogenesis in brown adipose tissue. Conducted by chief scientist J.J. Choo of the Department of Food and Nutrition, Kunsan National University, this study aimed to find out if green tea can suppress body fat and to find out whether this suppression is connected with thermogenesis spurred by the body’s beta-adrenoceptor being activated.
To investigate the weight loss benefit of green tea on rats, the scientists placed their subjects on a high-fat diet and provided them with green tea extract. It was discovered that even though the rats were on a high-fat diet, the green tea extract counterbalanced fat gain without affecting the amount of energy they took in. Green tea was said to have shown some weight loss benefits in the fact that it can prevent fat from being stored, can increase protein levels, and promote thermogenesis by triggering beta-adrenoceptor to action.
Recent findings of green tea extract AR25 (Exolise) and its activity for the treatment of obesity. This study is a collaborative work between Doctors P. Chantre and D. Lairon of the Laboratoires Arkopharma in Carros, France. Published in the 2002 issue of Phytomedicine, this study aimed to find out if green tea extract has weight loss benefits and can be a potential cure for obesity.
In their study, they used an 80% ethanolic concentrate in green tea extract with standardized 25% catechins. They tested the green tea extract and were able to find that it could directly inhibit gastric and pancreatic lipases. These enzymes are the primary cause of fat storage and by delaying their actions; green tea extract therefore exhibits a weight loss benefit that can help solve obesity problems.
It was also discovered in this study that green tea can stimulate thermogenesis. Given to moderately obese patients, the green tea extract was said to have caused a decrease in weight by 4.6% and a reduction of waist circumference by 4.48% after only three months. The findings of the study clearly implicate the weight loss benefits of green tea.
Now you can be a confident expert on Study on Green Tea and Weight Loss. OK, maybe not an expert. But you should have something to bring to the table next time you join a discussion on Study on Green Tea and Weight Loss.
By Alien82 | Published 05/24/2007 | Weight-Loss | Unrated
Alien82
Alien writes for Family health. He also writes for online doctor and medicare. User Homepage: http://www.alzheimers-treatment.org/
View all articles by Alien82
The Weight Loss Benefit of Green Tea
By Alien82 | Published 05/26/2007 | Weight-Loss | Unrated
Alien82
Alien writes for Family health. He also writes for online doctor and medicare. User Homepage: http://www.alzheimers-treatment.org/
View all articles by Alien82
The Weight Loss Benefit of Green Tea
If you have even a passing interest in the topic of The Weight Loss Benefit of Green Tea, then you should take a look at the following information. This enlightening article presents some of the latest news on the subject of The Weight Loss Benefit of Green Tea.
See how much you can learn about The Weight Loss Benefit of Green Tea when you take a little time to read a well-researched article? Don't miss out on the rest of this great information.
For 4,000 years, Asians have regarded green tea as something more than just a beverage. Green tea was used as herbal medicine and treatment for everything from headaches to depressions and even to weight loss.
Researches have been conducted over the last few years to identify what compound present in green tea makes it a potent health drink. The scientists have found that green tea contains several antioxidants which are responsible for many of green tea’s health benefits, including weight loss benefit.
Lead researcher, D. Abdul Dulloo said in a press release that there are only two ways to achieve weight loss – either reduce energy intake or increase energy expenditure. Green tea, it seems, has compounds that can increase the body’s normal metabolism rate, thus giving it its weight loss benefit.
At the University of Geneva, where the study was conducted, Dr. Dulloo and his colleagues experimented on ten healthy young men. They theorized that the main contributor to green tea’s weight loss benefit is its caffeine content. To test this hypothesis on green tea’s weight loss benefit, they placed the study’s participants on a typical “Western” diet which is about forty percent fat, thirteen percent protein, and forty-seven percent carbohydrates.
Thrice everyday, the researchers measured their subjects’ energy expenditure (the measurement used in determining the number of calories burned in 24 hours) and monitored their respiration quotient to find out how well they utilized their carbohydrates, proteins, and fats.
When they interpreted the data they collected, they found out that the men receiving regular dosages of green tea extract showed a significant increase in their 24-hour energy expenditure and a reduction in their respiration quotient (which means that more fat is burned, thereby achieving maximum weight loss). On the other hand, those men who were only given caffeine or placebo with every meal showed only minimal increases in their metabolism rates.
The scientists construed that the substance catechin polyphenol present in green tea adds to its weight loss benefit. These substances in green tea may alter how the body uses the hormone norepinephrine which is responsible for increasing the metabolism rate, thus leading to weight loss.
In their conclusion, the scientists inferred that green tea owes its weight loss benefit to the presence of antioxidants and the substance catechin polyphenol. These substances help increase fat and calorie burning and optimize weight loss.
This article's coverage of the information is as complete as it can be today. But you should always leave open the possibility that future research could uncover new facts.
Alien82
Alien writes for Family health. He also writes for online doctor and medicare. User Homepage: http://www.alzheimers-treatment.org/
View all articles by Alien82
The Weight Loss Benefit of Green Tea
If you have even a passing interest in the topic of The Weight Loss Benefit of Green Tea, then you should take a look at the following information. This enlightening article presents some of the latest news on the subject of The Weight Loss Benefit of Green Tea.
See how much you can learn about The Weight Loss Benefit of Green Tea when you take a little time to read a well-researched article? Don't miss out on the rest of this great information.
For 4,000 years, Asians have regarded green tea as something more than just a beverage. Green tea was used as herbal medicine and treatment for everything from headaches to depressions and even to weight loss.
Researches have been conducted over the last few years to identify what compound present in green tea makes it a potent health drink. The scientists have found that green tea contains several antioxidants which are responsible for many of green tea’s health benefits, including weight loss benefit.
Lead researcher, D. Abdul Dulloo said in a press release that there are only two ways to achieve weight loss – either reduce energy intake or increase energy expenditure. Green tea, it seems, has compounds that can increase the body’s normal metabolism rate, thus giving it its weight loss benefit.
At the University of Geneva, where the study was conducted, Dr. Dulloo and his colleagues experimented on ten healthy young men. They theorized that the main contributor to green tea’s weight loss benefit is its caffeine content. To test this hypothesis on green tea’s weight loss benefit, they placed the study’s participants on a typical “Western” diet which is about forty percent fat, thirteen percent protein, and forty-seven percent carbohydrates.
Thrice everyday, the researchers measured their subjects’ energy expenditure (the measurement used in determining the number of calories burned in 24 hours) and monitored their respiration quotient to find out how well they utilized their carbohydrates, proteins, and fats.
When they interpreted the data they collected, they found out that the men receiving regular dosages of green tea extract showed a significant increase in their 24-hour energy expenditure and a reduction in their respiration quotient (which means that more fat is burned, thereby achieving maximum weight loss). On the other hand, those men who were only given caffeine or placebo with every meal showed only minimal increases in their metabolism rates.
The scientists construed that the substance catechin polyphenol present in green tea adds to its weight loss benefit. These substances in green tea may alter how the body uses the hormone norepinephrine which is responsible for increasing the metabolism rate, thus leading to weight loss.
In their conclusion, the scientists inferred that green tea owes its weight loss benefit to the presence of antioxidants and the substance catechin polyphenol. These substances help increase fat and calorie burning and optimize weight loss.
This article's coverage of the information is as complete as it can be today. But you should always leave open the possibility that future research could uncover new facts.
How to Suceed at Fat Loss for Beginners
How to Suceed at Fat Loss for Beginners
For the beginner entering the fitness and weight loss world it can be intimidating. It doesn't have to be and in reality it is one of the most straightforward jobs you'll perform. You do need two things: self discipline and a good set of guidelines like the following:
First see your physician especially if you have a risk factor like heart disease, obesity, diabetes, high blood pressure or high cholesterol. Once you have clearance, see your local fitness professional for a fitness evaluation. This will tell you your present fitness level and also what your strengths and weaknesses are.
Goal setting comes next. You need to set both short and long term goals. A short term goal might be lift 5 lbs more each week. A long term goal might be lose 50 lbs. Your goals must be realistic or you could be setting yourself up for failure. Write your goals down and refer to them often. When you acheive a goal give yourself a treat or reward.
Now you are ready for your first workout. The one described is for weight training. I chose weight training because it increases your metabolic rate higher than any other type of exercise and for up to 48 hours. Start with just one set for each muscle group during the first week and lift every other day. In week two add a second set. If you want to build up to three sets, do so in week three. Increase the weight slowly. Beginners usually start with 8-12 repetitions done to about 70-80% maximal effort. If you become too sore to lift the next workout you need to back off.
One of the greatest secrets to fitness success is having good social support so go out and find some workout buddies. Support can come from your spouse, children, friends, a personal trainer, a neighbor or a fellow gym memmber. People get better results when they have to respond to someone so don't try to go it alone.
Nutrition is as important as your exercise program for fat loss. Beginners usually initially lose fat from better nutrition, not from the exercise. If you don't improve your nutrition, even the greatest fitness program in the world won't help you reach your fat loss goals. Some nutrition basics include:
* Eat 6-8 smaller meals a day. Include a lean protein source, fresh fruits and vegetables and healthy fat sources with each meal. Keep breads and pastas to a minimum. Eating 6-8 meals a day helps regulate insulin which is a fat storage hormone as does protein, the fiber in fruits and vegetables and fats.
* Don't go on low calorie diets. While you may lose weight at the start, eventually your metabolic rate will drop and you will stop losing weight.
* Eat healthy fatty acids such as omega-3's and alpha lipoic acid. Both have been shown to aid in weight loss.
* Avoid drinking any calories in beverages. You're best bet is green tea and water.
As you can see the above guidelines are not intimidating or complicated. Anyone can follow them. Like I said it just take one thing on your part: a little self discipline.
By Dr. Lanny Schaffer | Published 05/28/2007 | Weight-Loss | Unrated
Dr. Lanny Schaffer
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more information on the status of our kids health and fitness levels go to http://www.aerobic-exercise-coach.com
View all articles by Dr. Lanny Schaffer
For the beginner entering the fitness and weight loss world it can be intimidating. It doesn't have to be and in reality it is one of the most straightforward jobs you'll perform. You do need two things: self discipline and a good set of guidelines like the following:
First see your physician especially if you have a risk factor like heart disease, obesity, diabetes, high blood pressure or high cholesterol. Once you have clearance, see your local fitness professional for a fitness evaluation. This will tell you your present fitness level and also what your strengths and weaknesses are.
Goal setting comes next. You need to set both short and long term goals. A short term goal might be lift 5 lbs more each week. A long term goal might be lose 50 lbs. Your goals must be realistic or you could be setting yourself up for failure. Write your goals down and refer to them often. When you acheive a goal give yourself a treat or reward.
Now you are ready for your first workout. The one described is for weight training. I chose weight training because it increases your metabolic rate higher than any other type of exercise and for up to 48 hours. Start with just one set for each muscle group during the first week and lift every other day. In week two add a second set. If you want to build up to three sets, do so in week three. Increase the weight slowly. Beginners usually start with 8-12 repetitions done to about 70-80% maximal effort. If you become too sore to lift the next workout you need to back off.
One of the greatest secrets to fitness success is having good social support so go out and find some workout buddies. Support can come from your spouse, children, friends, a personal trainer, a neighbor or a fellow gym memmber. People get better results when they have to respond to someone so don't try to go it alone.
Nutrition is as important as your exercise program for fat loss. Beginners usually initially lose fat from better nutrition, not from the exercise. If you don't improve your nutrition, even the greatest fitness program in the world won't help you reach your fat loss goals. Some nutrition basics include:
* Eat 6-8 smaller meals a day. Include a lean protein source, fresh fruits and vegetables and healthy fat sources with each meal. Keep breads and pastas to a minimum. Eating 6-8 meals a day helps regulate insulin which is a fat storage hormone as does protein, the fiber in fruits and vegetables and fats.
* Don't go on low calorie diets. While you may lose weight at the start, eventually your metabolic rate will drop and you will stop losing weight.
* Eat healthy fatty acids such as omega-3's and alpha lipoic acid. Both have been shown to aid in weight loss.
* Avoid drinking any calories in beverages. You're best bet is green tea and water.
As you can see the above guidelines are not intimidating or complicated. Anyone can follow them. Like I said it just take one thing on your part: a little self discipline.
By Dr. Lanny Schaffer | Published 05/28/2007 | Weight-Loss | Unrated
Dr. Lanny Schaffer
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more information on the status of our kids health and fitness levels go to http://www.aerobic-exercise-coach.com
View all articles by Dr. Lanny Schaffer
Exercise and Fish Oil Promote Fat Loss
By Dr. Lanny Schaffer | Published 05/29/2007 | Weight-Loss | Unrated
Dr. Lanny Schaffer
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more information on the status of our kids health and fitness levels go to http://www.aerobic-exercise-coach.com
View all articles by Dr. Lanny Schaffer
Exercise and Fish Oil Promote Fat Loss
Overweight and obese individuals are often at risk for a cluster of symptoms termed metabolic syndrome x. Included are hypertension, high lipid levels, coronary disease and heightened insulin levels, a precurser to diabetes.
Two common prescriptions for those needing to lose weight and reduce their risk for symptoms of metabolic syndrome x are exercise and good nutrition. Part of good nutrition for overweight individuals includes taking fish oil supplements which contain the healthy omega-3 fatty acids. Omega 3's reduce the symptoms of metabolic syndrome x and increase the amount of fat you burn at rest and while exercising.
One study measured abdominal fat in overweight participants. One group exercised, a second took fish caps and a third did both. The exercise group and the fish cap group both lost abdominal fat. The most fat, however, was lost by the group who performed both exercise and took fish caps.
The same was true for the other symptoms of metabolic syndrome x. All groups improved but the combined exercise/fish oil group showed the greatest improvement in blood pressure, insulin resistance and cholesterol levels.
The omega-3 fatty acids have been shown to reduce cardiovascular risk factors, lessen depression, improve asthma, sharpen eyesight, improve diabetes, improve your immune system and help you lose weight. They are one of the healthiest foods on earth. If you need to lose weight or just want to add one of those "super foods" to your diet make the omega-3 fatty acids your first choice.
Dr. Lanny Schaffer
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more information on the status of our kids health and fitness levels go to http://www.aerobic-exercise-coach.com
View all articles by Dr. Lanny Schaffer
Exercise and Fish Oil Promote Fat Loss
Overweight and obese individuals are often at risk for a cluster of symptoms termed metabolic syndrome x. Included are hypertension, high lipid levels, coronary disease and heightened insulin levels, a precurser to diabetes.
Two common prescriptions for those needing to lose weight and reduce their risk for symptoms of metabolic syndrome x are exercise and good nutrition. Part of good nutrition for overweight individuals includes taking fish oil supplements which contain the healthy omega-3 fatty acids. Omega 3's reduce the symptoms of metabolic syndrome x and increase the amount of fat you burn at rest and while exercising.
One study measured abdominal fat in overweight participants. One group exercised, a second took fish caps and a third did both. The exercise group and the fish cap group both lost abdominal fat. The most fat, however, was lost by the group who performed both exercise and took fish caps.
The same was true for the other symptoms of metabolic syndrome x. All groups improved but the combined exercise/fish oil group showed the greatest improvement in blood pressure, insulin resistance and cholesterol levels.
The omega-3 fatty acids have been shown to reduce cardiovascular risk factors, lessen depression, improve asthma, sharpen eyesight, improve diabetes, improve your immune system and help you lose weight. They are one of the healthiest foods on earth. If you need to lose weight or just want to add one of those "super foods" to your diet make the omega-3 fatty acids your first choice.
Fat Loss Tips
By Dr. Lanny Schaffer | Published 05/30/2007 | Weight-Loss | Rating:
Dr. Lanny Schaffer
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more information on the status of our kids health and fitness levels go to http://www.aerobic-exercise-coach.com
View all articles by Dr. Lanny Schaffer
Fat Loss Tips
Everybody needs a little helpful advice on the road to weight loss success. Following are eight basic but effective fat loss tips that will make adhering to your nutrition and exercise plan much easier. They will gear your body and your mind for extreme fat burning mode:
1)HOW OFTEN DID YOU EAT TODAY? To stabilize blood sugar levels, decrease insulin and increase fullness it is recommended you eat 5-6 smaller meals 2-3 hours apart. Fat is less likely to accumulate under these conditions.
2)DID YOU EAT A COMPLETE LEAN PROTEIN SOURCE WITH ALL 5-6 MEALS? Women should eat around 20-30 grams of protein while men should eat about 40-60 grams per meal. Protein is a powerful agent for reducing body fat. It also stimulates your metabolic rate, builds up muscle mass and raises metabolic rate.
3)DID YOU EAT VEGGIES (AND FRUITS) WITH ALL 5-6 MEALS?Science has shown that in addition to the micronutrients packed in veggies there are disease fighting phytochemicals and antioxidants essential for optimal functioning. Fruits and vegetables also provide an alkaline load to the body to balance the usual state of acidity which can cause loss of bone and muscle. Finally, vegetables and fruits are full of fiber which helps your colon function optimally and keeps you feeling full. A diet high in vegetables and fiber will diminish your appetite and cause you to feel less hungry.
4)WHAT KIND OF CARBS DID YOU EAT AND WHEN? If your goal is fat loss and you haven't just worked out, put that plate of pasta, bread and other starchy carbs to the side in favor of fruits and veggies. The only time you should eat starchy carbs is right after your workout. These carbs cause glycogen stores to replenish themselves during exercise recovery. If you're not working out stick to your veggies and fruits.
5)DID YOU GET YOUR HEATHY FATS? It's recommended that 30% of your diet come from fat- an equal amount of saturated, monounsaturated and polyunsaturated fats. Getting the right fat ratios is really simple. Just add the healthy monounsaturated fats (olive oil and avacado) and polyunsaturated fats (fish oil) into your existing diet and that's it.
6)DID YOU TAKE YOUR FISH OIL CAPS YET? Fish oil deserves special mention as a healthy fat because it has been shown to actually help you burn fat and look leaner. It is also involved in more than 3000 positive bodily functions. Fish oil is one the healthiest compounds on earth.
7) ARE YOU DRINKING ZERO CALORIE BEVERAGES? Avoid the calorie containing drinks. Send back the soda, fruit juice and anything else with more than 0 calories. Water and green tea are always good choices. Green tea is full of antioxidents and can moderately raise metabolic rate.
8)ARE YOU FOLLOWING THE 90% RULE?
The 90% rule suggests 90% compliance to your nutrition and exercise program rather a strict 100%. Having permission to break the rules 10% of the time can actually have positive motivational effects.
When it's time to plan, prepare or order food think of these tips to make sure you are following the basic nutritional rules of fat loss. Each time you practice one of the tips, you'll reinforce it until it becomes second nature. When this happens you will see success on a regular basis. Your habits will have changed-for life.
Dr. Lanny Schaffer
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more information on the status of our kids health and fitness levels go to http://www.aerobic-exercise-coach.com
View all articles by Dr. Lanny Schaffer
Fat Loss Tips
Everybody needs a little helpful advice on the road to weight loss success. Following are eight basic but effective fat loss tips that will make adhering to your nutrition and exercise plan much easier. They will gear your body and your mind for extreme fat burning mode:
1)HOW OFTEN DID YOU EAT TODAY? To stabilize blood sugar levels, decrease insulin and increase fullness it is recommended you eat 5-6 smaller meals 2-3 hours apart. Fat is less likely to accumulate under these conditions.
2)DID YOU EAT A COMPLETE LEAN PROTEIN SOURCE WITH ALL 5-6 MEALS? Women should eat around 20-30 grams of protein while men should eat about 40-60 grams per meal. Protein is a powerful agent for reducing body fat. It also stimulates your metabolic rate, builds up muscle mass and raises metabolic rate.
3)DID YOU EAT VEGGIES (AND FRUITS) WITH ALL 5-6 MEALS?Science has shown that in addition to the micronutrients packed in veggies there are disease fighting phytochemicals and antioxidants essential for optimal functioning. Fruits and vegetables also provide an alkaline load to the body to balance the usual state of acidity which can cause loss of bone and muscle. Finally, vegetables and fruits are full of fiber which helps your colon function optimally and keeps you feeling full. A diet high in vegetables and fiber will diminish your appetite and cause you to feel less hungry.
4)WHAT KIND OF CARBS DID YOU EAT AND WHEN? If your goal is fat loss and you haven't just worked out, put that plate of pasta, bread and other starchy carbs to the side in favor of fruits and veggies. The only time you should eat starchy carbs is right after your workout. These carbs cause glycogen stores to replenish themselves during exercise recovery. If you're not working out stick to your veggies and fruits.
5)DID YOU GET YOUR HEATHY FATS? It's recommended that 30% of your diet come from fat- an equal amount of saturated, monounsaturated and polyunsaturated fats. Getting the right fat ratios is really simple. Just add the healthy monounsaturated fats (olive oil and avacado) and polyunsaturated fats (fish oil) into your existing diet and that's it.
6)DID YOU TAKE YOUR FISH OIL CAPS YET? Fish oil deserves special mention as a healthy fat because it has been shown to actually help you burn fat and look leaner. It is also involved in more than 3000 positive bodily functions. Fish oil is one the healthiest compounds on earth.
7) ARE YOU DRINKING ZERO CALORIE BEVERAGES? Avoid the calorie containing drinks. Send back the soda, fruit juice and anything else with more than 0 calories. Water and green tea are always good choices. Green tea is full of antioxidents and can moderately raise metabolic rate.
8)ARE YOU FOLLOWING THE 90% RULE?
The 90% rule suggests 90% compliance to your nutrition and exercise program rather a strict 100%. Having permission to break the rules 10% of the time can actually have positive motivational effects.
When it's time to plan, prepare or order food think of these tips to make sure you are following the basic nutritional rules of fat loss. Each time you practice one of the tips, you'll reinforce it until it becomes second nature. When this happens you will see success on a regular basis. Your habits will have changed-for life.
Weight Loss - Negative Calorie Food
Negative calorie foods are those that need more calories to metabolize than the calories they have. For example, if you eat an apple, which has about 65 calories, your body spends about 100 calories in digestion. That is, the body loses about 35 calories in the process and results in weight loss to that extent. Therefore, the apple you have eaten is a negative calorie food. Normally, when you eat any food, your body burns anywhere between 150 and 250 calories, on an average, for its digestion. So if the food you eat has more than 250 calories, say 350 calories, then your gain in weight is equivalent to 100 calories, which represent the excess calories contained in the food eaten over the calories used up in the digestion of that food. Negative calorie foods result in net loss in terms of calories for the body and, naturally, cause weight loss.
Can I lose weight with negative calorie foods alone?
Based on this theory, negative calorie foods have gained immense popularity as means of losing weight quite effectively. However, considerable controversy surrounds the theory. Negative calorie diets attract criticism because of several factors that go against them. There are people who overeat negative calorie foods under the mistaken notion that they will not gain any weight, but instead, they can lose their excess weight faster that way. There is another wrong notion that negative calorie diets work for weight loss, without any physical exercise being included in the weight-loss program. There is no conclusive evidence based on scientific studies that negative calorie foods work the way they are believed to work. Negative calorie foods are only vegetables and fruits, so it is rather difficult to depend exclusively on them, even if you are a vegetarian.
On the other hand, supporters of negative calorie diets say that they are the only diets that work in fact for weight loss, while the other diets never work. You can always add other foods like fish or lean meat to a negative calorie diet containing fruits and vegetables, and they will not fail.
Starvation diets are, they say, a myth, as starvation or skipping meals will only slow down the metabolism in the body, which holds on to its stored fat in times of food deprivation, but will not result in weight loss in the long run. Fat-free and low-fat diets also do not work; speeding up metabolism is the only way for losing weight. There is no end, however, to the criticism directed against one diet or the other.
Almost all negative calorie foods contain antioxidants. They are also full of vitamins and minerals. Most of them possess properties beneficial for preventing diseases and promoting good health.
One can list more than a hundred negative calorie foods that really help you to lose weight. You must incorporate a lot of physical exercise in the negative calorie diets for them to work much better.
Like most others, you may be in search of a wonder weight loss program, which is easy and quick, which works painlessly, which is safe without side effects, which does not put you through unpleasant and strenuous physical activity, which does not deprive you of your favorite dishes and so on, but negative calorie foods do not meet all your conditions.
Can I lose weight with negative calorie foods alone?
Based on this theory, negative calorie foods have gained immense popularity as means of losing weight quite effectively. However, considerable controversy surrounds the theory. Negative calorie diets attract criticism because of several factors that go against them. There are people who overeat negative calorie foods under the mistaken notion that they will not gain any weight, but instead, they can lose their excess weight faster that way. There is another wrong notion that negative calorie diets work for weight loss, without any physical exercise being included in the weight-loss program. There is no conclusive evidence based on scientific studies that negative calorie foods work the way they are believed to work. Negative calorie foods are only vegetables and fruits, so it is rather difficult to depend exclusively on them, even if you are a vegetarian.
On the other hand, supporters of negative calorie diets say that they are the only diets that work in fact for weight loss, while the other diets never work. You can always add other foods like fish or lean meat to a negative calorie diet containing fruits and vegetables, and they will not fail.
Starvation diets are, they say, a myth, as starvation or skipping meals will only slow down the metabolism in the body, which holds on to its stored fat in times of food deprivation, but will not result in weight loss in the long run. Fat-free and low-fat diets also do not work; speeding up metabolism is the only way for losing weight. There is no end, however, to the criticism directed against one diet or the other.
Almost all negative calorie foods contain antioxidants. They are also full of vitamins and minerals. Most of them possess properties beneficial for preventing diseases and promoting good health.
One can list more than a hundred negative calorie foods that really help you to lose weight. You must incorporate a lot of physical exercise in the negative calorie diets for them to work much better.
Like most others, you may be in search of a wonder weight loss program, which is easy and quick, which works painlessly, which is safe without side effects, which does not put you through unpleasant and strenuous physical activity, which does not deprive you of your favorite dishes and so on, but negative calorie foods do not meet all your conditions.
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