Eat Healthy and Exercise

March 7, 2016

Popular Weigh-Loss Diets and their Long-Term Success

Filed under: Diets — Tags: — admin @ 2:17 pm

Nearly two out of three Americans are now considered overweight or obese. That’s why so many people make New Year’s resolutions to lose weight, become more active, and feel better. Among popular diets – Atkins and South Beach, Weight Watchers, Mediterranean, DASH, Sugar Busters, and many more – are any especially effective? Hard to say, there’s not enough evidence for a definitive judgment.

Calories Still Count

The basic principle and premise of any diet comes down to ‘calories in versus calories out, referring to how many calories you consume, how well your body burns up calories, and how active you are. Your metabolic rate can be also influenced by genetics.

Because diets like Atkins emphasize high protein and fat but sharply limit carbohydrates, some fear such regimens may be bad for the heart. However, some studies found that the low-carbohydrate diet surprisingly showed a greater improvement in some risk factors for coronary heart disease versus a low-fat diet, and it noted that the low-carbohydrate diet produced a greater weight loss by about 4% than did the low-fat diet – but only for the first six months. Then, after one year the differences were not significant any more. Other studies, however, found no evidence of an association between low-carbohydrate diets and increased cardiovascular risk, even when those diets were high in saturated fats.

Beware of High Glycemic Load

But, importantly, research shows that diets with a “high glycemic load” were 1.9 times more likely to promote heart disease. That refers to the amount and type of sugar in the diet. Both fats and carbohydrates are essential for health and should not be eliminated from the diet. But it depends on the type of fat and the type of carbohydrate. Excessive trans fats and sugars can add weight and carry health risks (e.g., heart disease, diabetes). Even worse, trans fats can also raise triglycerides and lower the level of the so-called good cholesterol, or the high-density lipoproteins (HDLs), while increasing the levels of the bad cholesterol, or LDLs, the low-density lipoproteins.

Vegetables and fruits have carbohydrates, and tend to have lower glycemic loads than sweets. The carbs in fruits, vegetables, and whole grain breads are complex carbohydrates. They take longer to metabolize, and they tend to raise blood sugar less rapidly after a meal and therefore are lower on the glycemic index. The simple sugars – like the kind found in cakes and candies – are digested quickly and tend to have a higher glycemic load.

Keeping the glycemic load under control is important, because the amount of carbohydrate consumed also affects blood sugar levels and insulin responses. In another study, those participants with the highest dietary glycemic loads not only gained more weight, they were also 37% more likely to develop type 2 diabetes over six years than women with the lowest dietary glycemic loads.

High dietary glycemic loads are also associated with increased triglyceride levels and decreased HDL cholesterol, both cardiovascular disease risk factors. To lower glycemic load, nutritionists recommend such strategies as:

  • Increasing the amount of whole grains, nuts, legumes, fruits and non-starchy vegetable
  • Reducing the amount of starchy high-glycemic index foods like potatoes, white rice and white bread
  • Decreasing the consumption of sugary foods like cakes, candy, cookies and swetened drinks

Diet Drop-Outs

Many popular diets seem to work in the beginning because they are designed around a rapid weight loss, which is encouraging for the dieter. But typically, it is difficult to maintain the same rate of weight loss for long. Research shows that more than 50% of people who had tried a low-carbohydrate diet had given up within a few months.

One reason low-carbohydrate diets are successful for some people is they induce a feeling of satiety. When people add more whole grains, nuts, legumes, fruits and some vegetables into their diet along with protein, they tend to feel satisfied, and they actually eat less.

Another way to help control weight is to add more activity, which burns calories. It doesn’t have to be a vigorous workout, though. Move around more. Walk 20 or 30 minutes a day. Use the stairs instead of the elevator. Finally, anyone contemplating a weight-reducing diet consult his or her physician and possibly a dietitian for counseling to determine the best individualized dietary strategy.

December 14, 2015

Losing Stomach Fat by Eating the Right Foods

Filed under: Diets, Weight Loss — Tags: — admin @ 12:50 am

Believe it or not, there are certain foods that burn belly fat. Some foods that reduce stomach fat are high in monounsaturated fatty acids others are high in calcium.

Many of us know the frustration of dieting and exercising to lose weight, reaching our goal weight, and still having a fat stomach. It seems that belly fat is the last fat to leave our body and the first to come back if we gain pounds after our diet is over. So what can we do about it?

Prevention Magazine belly fat diet suggests you can lose up to 15 pounds the first month with a significant part of it from the stomach. The key to the diet is to eat foods containing monounsaturated fatty acids with every meal. They are called MUFA’s. The diet is divided into four meals a day, each with 400 calories. The MUFA’s to be included with each meal (only one per meal) are nuts, olive oil, avocado, olives, and chocolate.

All of these foods that burn belly fat are extremely good for you and are easy to incorporate into meals. You can’t go over board with them though. They suggest, for instance, 10 olives as a portion or just a few nuts sprinkled into your yogurt or cereal. The chocolate needs to be the semi-sweet kind that is at least 70% cocoa. This is not your regular Hershey’s bar.

In addition to the reduced calorie intake and the MUFA’s, the diet includes drinking 8 cups of water a day. It’s not just any water, it should be sassy water. Here is the recipe for it:

Sassy Water

•2 litres of water

•1 teaspoon freshly grated ginger

•1 medium cucumber, peeled and thinly sliced

•1 medium lemon, thinly sliced

•12 small spearmint leaves

Combine these ingredients in a large pitcher and let flavours blend overnight. Drink the entire pitcher by the end of each day. Please note that an American cucumber is about half the size of an English cucumber.

Lots of people have reported great success with this diet. I think it is important to understand that Prevention states you can lose up to 15 pounds a month. A larger person is more likely to experience this than a short, small-boned person.

How to Lose Stomach Fat in One Weekend

Some dietitians claim you can lose an inch off your waist in one weekend. This crash diet requires eating 105 grams of protein a day divided between meals. The thinking behind this is that it takes much more of your body’s energy to burn protein than it takes to burn carbohydrates. The plan also calls for 1200 mg of calcium per day and drinking lots of water.

The theories behind this diet seem sound. It does take more energy to digest or metabolize meat than it does a slice of bread. Calcium has been shown in recent studies to target belly fat. Drinking lots of water does wash the ketones left by fat burning from the body and this decreases bloating. The question you may ask about this crash diet is, does the stomach stay smaller after the weekend is over?

Reduce Stomach Fat With Calcium

Several studies have shown that foods containing calcium are foods that burn belly fat. The fat on the stomach is metabolically different than fat on other parts of the body. Calcium speeds the loss of this fat. These studies have shown that while calcium supplements work well to reduce stomach fat, dairy foods such as yogurt, milk, and cheese work even better.

October 4, 2015

The Best Diets for Weight Loss

Filed under: Diets — Tags: — admin @ 7:50 pm

You already know the basics for losing weight, but of course putting everything together is a whole different story. The simple statement of burning more calories than you consume is easy to understand, but not everybody has the resources to make it happen in real life. Sometimes it makes access more likely when you have an actual plan in place or at the very least, a general guideline to follow. It’s always important to consider your overall health when looking for diets that work rather than focusing on quick results. If you are dedicated then there’s no reason you can’t lose weight in a reasonable amount of time, but of course the real secret is keeping it off in the long run. Here is our list of the best diets that work for fat loss, and some of them get great results when followed properly.

Jenny Craig – you’ve probably heard of this diet before thanks to numerous celebrity endorsements and commercials on TV. There’s a reason why it is considered it one of the best diets that work today and that’s because many people find great results. You are free to choose from premade diets that have been successful for other people, or you can come up with your own that incorporate your personal tastes and preferences. They key to the Jenny Craig diet keeping in regular contact with a consultant who essentially serves as a guide through your weight loss journey.

Nutrisystem – this diet takes a lot of the stress out of the situation by incorporating pre-packaged food that essentially makes all the important decisions for you. You are free to choose which items you want to eat on a daily basis, but of course you can’t go overboard. Nutrisystem also involves a healthy dose of snacking on fruits and vegetables in addition to consuming their meals.

The South Beach Diet – this is an extremely popular diet that involves separate phases that are designed to teach you about nutrition and how food interacts with your body. You really have to be dedicated and interested in learning about nutrition if you expect this desire to work. It’s not simply a matter of eating from a menu that’s already laid out for you, you have to use the information you learn to adapt an approach with each phase of the diet.

The Zone – the main focus of this diet is to balance your hormone balance which has a profound effect on your insulin production. By creating a harmony between carbohydrates, fat, and proteins you should be able to accomplish this goal and get good results for overall health. A lot of people have this at the top of their list of diets that work because you are free to eat your favorites as long as you balance everything properly.

Weight Watchers – this is another famous diet that has made the rounds through various television commercials and online promotions. It is just as the fact that people often need a good degree of support in their weight loss efforts. You can access their consultants and group supports in addition to online resources to bolster your approach. The information you learn during the course of your plan is supposed to help you to make smarter choices in your daily diet.

Glycemic Index – this is a diet followed by diabetics who have larger health concerns than simply losing weight. Everyday people can use it as well to lose weight if they are able to follow the general guidelines and practices. It requires you to consume low GI carbohydrates that often come in the form of whole grains, barley and brand, fruits and vegetables, granola, and skim milk among other things.

Macrobiotic Diet – this is a diet employed successfully by people who are willing to eat less meat and more fiber. It’s primarily known for being a vegetarian diet although you are free to enjoy fish from time to time. You’ll have to keep an eye on seasonal trends to make sure that you get the freshest produce for the season, but there’s plenty of variety to play around with how you put together your daily menu.

The Sonoma Diet – this diet is an interesting mix of different cultural influences that Blandon nutrition and good health into one plan. It focuses on 10 power foods that you should consume as much as possible, and there aren’t plenty of ways to combine them to give you dishes that you actually enjoy eating. Some of these foods include lean protein, feta cheese, almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, whole grains and wine.

Organic – this diet requires you to eliminate all those processed foods that are filled with preservatives we eat on a regular basis. It emphasizes whole grains, fruits and vegetables, and things that you can buy at an organic grocery. Organic food is praised because it is free from pesticides that can have a profound effect on your body when consumed during the course of a lifetime.

Raw Food – this diet is founded on the principle that cooking is at high temperatures destroys its natural nutrition. You are so freaking eat meat from time to time but it should be lightly seared rather than fully cooked. Hopefully you enjoy eating things like sushi because this is one of the components of a raw food diet proves to be most popular.

November 9, 2014

Tips and Tricks for The Fastest Way to Lose Weight

Filed under: Diets, Exercise, Weight Loss — Tags: — admin @ 5:54 pm

Keep a weight loss Journal – some people equate keeping a journal with having a diary, but when it comes to weight loss they are entirely separate things. Yes, you are free to record your emotions and personal experiences in your weight loss journal, but it is also a valuable resource that you can use to record various tidbits of information that you will come across. Instead of just a place where you vent your frustrations, it can actually serve as a guidebook that you adapt and change as you progress towards a healthier body. Usually people just go about things without a proper plan in place, but starting with a weight loss Journal will help to keep you organized and on track whether you want to lose weight in a week or come up with a long-term sustainable plan.

Inventory your diet – most people have absolutely no clue what they eat on a regular basis, or specific numbers related to caloric intake or fat content. While you don’t have to get obsessed with numbers completely, it’s important to at least keep track of what you eat on a daily basis. For the first few weeks of your fat loss plan you don’t even have to make changes if you don’t want to. It’s more important to see what types of food you eat under normal circumstances and from there you can build a healthier approach. Take note of how often you need each day, what type of selections you gravitate towards, and exactly how much you eat as well.

Consult your doctor – hopefully you have been keeping in regular contact with your doctor and getting normal checkups. Your doctor can actually be a wonderful resource for tips tailored specifically to your situation. After all, he or she will know your medical history and other bits of information that will be useful as well. It helps to get perspective from a trained professional with regards to fast ways to lose weight rather than trying to do everything by yourself. Your physician might be able to open your eyes to certain methods or adaptations that you would not have come upon yourself. And if you are planning to incorporate exercise into your plan (which you should) you need to be fully aware of what you can handle.

Cut out the bad foods – so you’ve made steps to prepare yourself for a new healthier diet, now where do you begin? The simplest step is to start cutting out all of the high calorie foods with no nutritional content. Chances are you have some of them in your diet and they might include things like soft drinks, cookies, chips, ice cream, or candy. You might also want to take a look at what you eat for your main meals and see if there are things you can eliminate their as well. Anything that resembles burger and fries or pizza can be safely taken out of your diet without any negative health consequences. Cutting out the bad foods is an easy way to make sure you start lowering your caloric intake in a healthy way.

Put in the good foods – now the plan gets a little bit harder because you have to make adaptations that you might not be used to. Some people automatically jump to the conclusion that they have to fill their diets with things like fruits and vegetables until they lose all the weight they want. But remember, we are thinking about your long-term health in addition to a fast way to lose weight. If anyone is going to stick with a diet then they have to make healthy substitutions that they actually enjoy eating. No amount of willpower is going to carry you through a diet if you spend every waking hour craving certain foods. You also have to make sure all of your nutritional needs are met because you are more likely to crave things like fat, sugar, and sodium if you cut them out completely. The key is to find healthier avenues to provide your body with those elements without going overboard.

Learn how to cook – don’t worry if you aren’t all that confident in your culinary skills. When your health is at stake you will find a way to learn, and there are plenty of ways to express your creativity in the kitchen even if you don’t have a lot of experience. Anyone who is looking for fast ways to lose weight will be doing themselves a big favor by learning how to cook their own meals so that they have complete control over what goes into their mouth. Don’t trust your fate or your weight to restaurant chefs or even pre-packaged food that you buy at your local grocery.

Healthy snacks – more people are moving away from the traditional three meal a day model toward something that includes snacks as well. Eating healthy snacks at regular intervals can help to keep your metabolism going in addition to helping you not overeat during your main meals. The trick is to keep your snacks healthy and not fall for the temptation n of fast food items or things like doughnuts and cookies. There are plenty of wonderful snack alternatives that come in the form of nuts, dried fruits, and of course vegetables.

Start drinking water – try to eliminate things like soft drinks, coffee, and even sugary juices. Water is the best drink you can have whether you are trying to lose weight or not. It helps to keep your skin looking great in addition to making sure you have energy to get through the day as well. A lot of people are actually a touch more dehydrated than they realize and this can lead to overeating. Water is the basic fuel (besides food) that keeps your body running at peak efficiency so make sure that you get enough of it on a daily basis.

Read the labels – it’s time you started to educate yourself about exactly what you are eating. You don’t have to understand every bit of information that comes on the label of a particular food, but there are some common elements to look for. Always take a look at the fat content in addition to the amount of calories in a single serving. Most importantly – make adjustments in the numbers you looking depending on the serving size. Sometimes people think that they can enjoy a particular food because it only has 50 calories, but that might be per item in the bag!

Start exercising – now we come to the part where most people start to complain. They want to be able to do things without having to put on a pair of running shoes or signing up for a gym membership. But the fact of the matter is if you are looking for the fastest way to lose weight, that exercise is going to be your best friend. You should also broaden your viewpoint regarding exercise to include different activities that you might not have considered previously. In other words, it’s not all about jogging around a track or hiking over a mountain. Any activity is good activity, especially if you have not had any type of workout in a while.

Eventually you want to build up to more intensive exercises that might even include setting up your own personal gym with home exercise equipment. But when you first start out, how about going for a walk after dinner? You can also enroll yourself in team sports and the fun you have will be a nice distraction from the fact that you are actually working out. Obviously, if you have a more strict timeline in mind then you might lean towards more intensive exercises such as running, cycling, or using something like a rowing machine.

Build up your muscles

Weight training – remember that fast weight loss is all about burning calories while controlling your intake at the same time. You can build your body in a healthy way to naturally burn more calories by creating more muscle mass. How can you do that? The simple answer is to engage in various exercises that force you to use your muscles. Weight training narrows down the task specifically using various pieces of equipment or techniques. The key areas you might want to focus on include your stomach, arms, and legs. There are plenty of ways to build muscle in these areas and you will be able to burn more calories while in a state is a fast way to lose weight indeed.

Don’t fall for shortcuts – obviously if you don’t have health in mind than the fastest way to lose weight is to simply starve yourself. You might even be tempted by various diet pills or over-exercising as well. Remember that anything that seems too good to be true definitely is when it comes to weight loss. You know the formula you have to follow and there are no shortcuts that will end up with good results if you have your overall health in mind. So don’t waste your time or possibly ruin your metabolism by engaging in unhealthy methods of weight loss. Remember that in any given week, a healthy goal to aim for is to lose two pounds. That might not sound like a lot for some people who want to lose more, and you can certainly have a higher goal – just make sure to use healthy methods.

Stay off the scale – people who are trying to lose weight quickly are always tempted to get on and off the scale to see how well they are progressing. But sometimes this causes you to lose focus on what’s important and that is maintaining an overall healthy approach. If you can manage it, stay off the scale until you are two weeks into your plan rather than doing it every day. As long as you follow the basic principles you should be losing weight and getting on a scale certainly isn’t going to make that happen faster.

Do it with a friend – trying to lose weight all by yourself can be a terribly isolating experience. Sometimes it’s easy to forget that other people struggle with it as well. This is why if you want to find a fast way to lose weight, it can help to have someone else on board so that you can keep each other on track. You can support each other emotionally while working out at the same time, and that can come in incredibly handy when trying to stick with your weight loss plan.

Conclusion

There you have it, these are the basic principles you need to keep in mind if you are trying to find a fast way to lose weight. The exact amount of weight you lose is dependent on your goal in addition to how well you can adapt your plan into your daily schedule. But it basically boils down to knowing what you eat, finding areas where you can make changes, increasing your chance of long-term success with changes that you can live with, and then burning calories on a daily basis through exercise. If you really want to improve the speed at which you get results than you can amp up these key areas to maximize weight loss. Again, just make sure that you have your overall health in mind so that you get healthy long-term results instead of temporary weight loss that actually damages your body.

March 5, 2014

Dieting is Hard

Filed under: Diets — Tags: — admin @ 10:02 pm

I have never had much luck with dieting and I wasn’t even sure what the term meant in the first place. There was a time when I considered dieting to simply be the act of limiting what I eat and controlling my daily menu. It had a negative connotation and every time I wanted to drop a few pounds I told myself that I had to go on “a diet”. I would start to think about how many salads I had to eat or how I could replace my favourite junk foods with fruits and vegetables. There were times when I even skipped meals because I thought it would be a healthy way to supplement my diet since I wasn’t getting as many calories. But more often than not, I would lose weight and then quickly proceed to gain it all back. It was a frustrating process that left me tired and defeated and not to mention hungry all the time.

Finally I decided to look at “diet” from an overall perspective rather than something that had to be done when I wanted to lose weight. I started to think about diet in terms of what I eat on a daily basis and how I could come up with a plan to make sure that I stayed healthy. I started to keep track of every type of food that I ate and this played a big role in helping to keep be organized. I also took stock of how many calories I was consuming on a daily basis and what types of foods they were coming from. It wasn’t until I started to write everything down that I realized the true nature of my eating habits and once I had this information, I was able to come up with a more prepared plan that I can stick with that kept me away from weight loss myths.

One of the best things I ever did was to learn more about food in general so that I wasn’t completely clueless about what I was putting into my body. It wasn’t difficult to find ways that I could change my eating patterns so that I could be healthier, although there was a bit of a challenge in sticking with the new alterations at first. But with time I became used to my new plan and I serve to enjoy the healthy foods that I was consuming. I also took a lot more effort with preparing my own meals so that I can use the healthiest and freshest ingredients possible. It really helps when you are able to cook your own food so that you know exactly what you are consuming. None of this has been a breeze but I find my solid results incredibly motivating. I am also able to stick with my dedicated plan because I make sure to address all areas of nutrition so that I don’t end up starving myself. I highly recommend taking thing seriously and assessing the situation as a whole if you are looking to come up with the daily diet that you can live with.

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