By Martin P Kerrigan
Weight loss can be achieved by increasing your physical activity level, together with eating a nutritious diet. Crash diets, fad diets and yo-yo dieting do not help you lose weight. Dieting can also cause stress and increase the likelihood of binge eating.
The key to weight loss is a simple equation: Use more energy than you consume.
There are ways of manipulating the foods you eat and the manner and times at which you eat it which will assist you to lose weight in a rapid and sustainable manner. You don't get fat because of a lack of exercising. If that was the case then ascetic Tibetan gurus would be fat as whales. If you eat the wrong kinds of food at the wrong times of day, in the wrong amounts, then you will get fat and find it difficult to lose these extra pounds. There is a pattern to eating which suits each body and provides the correct type of calories at the right time. Once you become more in sync with how your body likes to be fed, you will find that the weight falls away swiftly and without you being hungry.
The sensible answer to losing excess body fat is to make small healthy changes to your eating and exercise habits. These changes should be things that you can maintain as part of your lifestyle - that way you will lose weight and keep it off. A hint to remember is that to lose weight sustainably and effectively, you will need to eat more than three meals per day. Sounds ridiculous, doesn't it? But the truth is that by eating four of five small meals a day, incorporating nuts, fruit, vegetables, meat and grain, you will never feel hungry AND your stomach will decrease in size so that you feel fuller, faster.
It is ironic that many people, when they decide to pursue weightloss, think that the best way to lose weight quickly is to start to skip meals. WRONG! This has two bad effects.
First: Your body notices that it is not being fed at the times it is used to. Hormonal levels change to adapt to these irregular feeding times and protect the body's stores of energy, by laying down more fat! Not what you want to teach your body to do.
Second: By skipping meals, when you do get around to eating, you find that you are starving and eat and eat and eat until you cannot move. Your stomach grows LARGER to accommodate the huge amounts of food being pushed into it once a day. Which makes you more hungry during the hours you are not eating. Once again, not the response you are looking for from your body.
Another thing that happens, is that when you lose weight rapidly and irregularly like described above, you lose muscle as well as fat and your metabolic rate adjusts itself to handle the periods of starvation by using less energy. Muscle uses far more energy than fat. When you do put weight back on, there is less muscle to fat than before, so your metabolic rate remains set on low. Weight loss becomes even difficult.
Even worse is the fact that using a "deny" diet such as above almost inevitably ends up in a weight loss/weight gain/weight loss/weight gain cycle. Where the yo-yo effect gets worse with each cycle. Self esteem plummets and weight rises.
What overweight people need to realize is that the best way to lose weight quickly, painlessly and without feeling hungry all the time, is to eat the right foods at the right intervals each day. To do this, it is necessary for you to identify the times when you eat that you really do not need to eat.
For example:
. Night eating while watching late night movies
. Social eating while out with friends.
. Habitual eating, where you just eat because you are bored while watching television or reading a book.
. Eating food while drinking alcohol.
. Emotional eating, where you eat to soothe emotional problems. Oddly enough, these emotional problems often have links back to the problems caused by being overweight.
The next step is to have a plan when it comes to eating. You can lose body fat by making a few easy changes to your eating habits. It will help you lose body fat if you:
* Avoid yo-yo diets.
* Eat a wide variety of food from all food groups. Check that you eat from the following food groups every day - bread and cereals, vegetables, fruit, milk and dairy, and meat, fish or legumes.
* Have six small, frequent meals and snacks rather than three large meals a day.
* Reduce your intake of foods that are high in fat, sugar and salt. Make soft drinks, lollies and snack foods an occasional 'extra'. Most adults should eat no more than one or two 'treats' a day. If you are very overweight or inactive, you may need to limit treats to less than one a day.
* Try to balance an 'extra' food with extra exercise. The more energy you burn, the more treats you can afford to have. Remember, you should only add extra foods after you have covered your nutrient needs with choices from the healthier food groups.
* Cut down on saturated dietary fats and alcohol.
* Try to eat more fresh foods and less processed foods.
* Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these feelings.
* Try to stop eating once you have had enough. If you continue to eat, particularly foods high in saturated fat, the extra kilojoules will be stored as fat.
If you really and truly want to change your body shape with weightloss, you may wish to consider purchasing one of the many diets or programs available. I have tried many diets in my quest to be thin but the one that worked for me is linked in my bio box.
Martin P Kerrigan used to be overweight. A lot. He tried numerous diets and eating plans and watched his weight rise and fall like a yo-yo. Finally, he discovered the diet which worked for him, stripped him of his obesity and kept it off. Everything about his life has now improved. Self confidence, agility, a girlfriend!
To get more information about the diet which worked for him, go to: [http://www.fatloss4idiotssite.com]Lose Weight Forever Here!
Article Source: [http://EzineArticles.com/
Showing posts with label weightloss. Show all posts
Showing posts with label weightloss. Show all posts
Wednesday, August 18, 2010
Monday, August 16, 2010
5 Amazing Diet Tips for Powerful Weightloss
By James Allen
Before you try starving yourself or turning to diet drugs in order
to lose weight, take some time to research and discover more natural
and safer methods of reaching your weightloss goals. Here are five
food and excercise tips that you can get started with today.
1. Try to have breakfast within one hour of waking. It's always best
to have breakfast within an hour of waking so that your body can
charge itself with the energy it needs for the day. The idea is not
to wait for yourself to get really hungry. Breakfast is the most
important meal of the day but that does not mean that it should be
the most filling meal of the day.
2. Eat fresh fruit instead of drinking fruit juice. Juice is often
sweetened but fresh fruits have natural sugars. When you eat fruit,
you are taking in a lot of fiber, which is needed by the body, and
fruits of course are an excellent source of vitamins.
If you do have a craving for fruit juice then go for fresh fruit
juice instead of those that contain artificial flavors and colors. Or
even better, try making your own fruit juice taking care not to
sweeten it with too many calories.
3. Fix times to have meals and stick to it. Try to have food at
fixed times of the day. You can stretch these times by half an hour,
but anything more than that is going to affect your eating pattern,
the result will either be a loss of appetite or that famished feeling
which will make you stuff yourself with more than what is required
the next time you eat.
4. Tuck in your tummy whenever you walk. Get that proper gait. And
the best way for that is to tuck in your tummy and inflate your
chest. Do not let your tummy hang above your belt line like some
unruly layer of flesh. Bring it under the belt.
Each time you tuck in your tummy, you will feel the pressure on the
muscles of your stomach. This tightening and loosening of these
muscles is even better than stomach crunches.
5. This excercise routine is our favorite - punching your pillow. It
may sound like one of those weird ideas but believe me it works. Not
too many of us have punching bags at home and if you have really
fluffy pillow giving it a good punching routine is just as good as
anything else.
This is also a nice way of letting off steam, so go for it. After all,
something is better than nothing. But I would suggest that you do not
hit it too violently or else the stuffing might come out. Do not
bother too much about the force with which you hit the pillow. It is
number of hits that are important. Try to get at least fifty punches
in one bout.
I would like to give you a little tip over here. If there is
somebody that you particularly dislike like your boss or your
neighbor, or may be your ex-boyfriend or girlfriend, try fixing a
picture of the person's head on the top of your pillow and then try
punching it. I promise you, it will give you a lot of satisfaction!
James B. Allen is the publisher of Power Living Press.
He invites you to come learn more about living a healthier,
wealthier, more beautiful and more powerful life TODAY by
visiting: [http://www.PowerLivingPress.com]
Article Source: [http://EzineArticles.com
Before you try starving yourself or turning to diet drugs in order
to lose weight, take some time to research and discover more natural
and safer methods of reaching your weightloss goals. Here are five
food and excercise tips that you can get started with today.
1. Try to have breakfast within one hour of waking. It's always best
to have breakfast within an hour of waking so that your body can
charge itself with the energy it needs for the day. The idea is not
to wait for yourself to get really hungry. Breakfast is the most
important meal of the day but that does not mean that it should be
the most filling meal of the day.
2. Eat fresh fruit instead of drinking fruit juice. Juice is often
sweetened but fresh fruits have natural sugars. When you eat fruit,
you are taking in a lot of fiber, which is needed by the body, and
fruits of course are an excellent source of vitamins.
If you do have a craving for fruit juice then go for fresh fruit
juice instead of those that contain artificial flavors and colors. Or
even better, try making your own fruit juice taking care not to
sweeten it with too many calories.
3. Fix times to have meals and stick to it. Try to have food at
fixed times of the day. You can stretch these times by half an hour,
but anything more than that is going to affect your eating pattern,
the result will either be a loss of appetite or that famished feeling
which will make you stuff yourself with more than what is required
the next time you eat.
4. Tuck in your tummy whenever you walk. Get that proper gait. And
the best way for that is to tuck in your tummy and inflate your
chest. Do not let your tummy hang above your belt line like some
unruly layer of flesh. Bring it under the belt.
Each time you tuck in your tummy, you will feel the pressure on the
muscles of your stomach. This tightening and loosening of these
muscles is even better than stomach crunches.
5. This excercise routine is our favorite - punching your pillow. It
may sound like one of those weird ideas but believe me it works. Not
too many of us have punching bags at home and if you have really
fluffy pillow giving it a good punching routine is just as good as
anything else.
This is also a nice way of letting off steam, so go for it. After all,
something is better than nothing. But I would suggest that you do not
hit it too violently or else the stuffing might come out. Do not
bother too much about the force with which you hit the pillow. It is
number of hits that are important. Try to get at least fifty punches
in one bout.
I would like to give you a little tip over here. If there is
somebody that you particularly dislike like your boss or your
neighbor, or may be your ex-boyfriend or girlfriend, try fixing a
picture of the person's head on the top of your pillow and then try
punching it. I promise you, it will give you a lot of satisfaction!
James B. Allen is the publisher of Power Living Press.
He invites you to come learn more about living a healthier,
wealthier, more beautiful and more powerful life TODAY by
visiting: [http://www.PowerLivingPress.com]
Article Source: [http://EzineArticles.com
Friday, July 16, 2010
Enough Sleep and Rest Helps Your Body Burn Fat
By Mark MJ Jones
To be able to reap the benefits from intense exercise, I recommend, that you must see to it that you get plenty of rest. I can't stress this enough. In fact, recovering by resting is just as important, if not more important that the actual workout itself.
During the intense physical exercise that many people perform, your muscles are subject to tiny tears. The body's reply is to adjust and mend, growing stronger and larger muscles, which of course leads to improved fat burning and a leaner body.
But this muscle-growth and improvement process won't take place if the body is not allowed the time period to do its job.
Too frequently, people haste back into the gym, as many have been inundated with the "more is better" axiom when it comes to exercising. But if we don't take enough rest and let it do its magic, the body can't help us and we will see poor results. We will not burn that fat like we want to, and we will just end up demotivated or maybe give up our efforts altogether.
If you don't get enough rest or sleep, you'll have a very hard time building the fat-burning muscles that will transform your body. have a difficult time burning fat off too! That's why we can't train too long or too often when using a sufficient intensity level.
If we give the body a strong stimulus, such as good weight training, you can't keep hammering it into the ground.
Should you do this, you'd quickly over stress your muscles and weaken your body's ability to improve from your workout. You could become so worn down in fact, that you might even get unwell this happened to me a couple of times in the past when I wasn't paying attention to getting sufficient rest and sleep.
And this repair and recover process doesn't take place in one day, it usually takes 2 days or longer, So be very certain to take between 1-3 days of rest between your properly conducted workout, or you will be endangering your chance of success to burn fat and build lean, tough, muscle.
Now that we know how fundamental rest is to burning fat and building muscle, we also better understand the key element of rest...otherwise identified as sleep.
Sleep is the final recuperation tool, and not only for healing from exercise. It's a recuperation tool from any strain you take in throughout the day.
Whether it's from family pressures, work related matters,or otherwise, enlarged strain can be eased by enough sleep. And don't think you can loose fat maximally when you're over-stressed by different matters in your day to day life. A towering stress level can close up the strength of your power to burn fat, and more.
So be certain to get sufficient sleep. What's perfect? I would propose no less than seven or more than nine hours. Actually, seven and half hours per night probably is the perfect amount!
Research proves that humans sleep in cycles of 90 minutes or so. It has been suggested that if we wake up too far after or before one of these 90 minute iterations, you will in all probability feel foggy for a good portion of the day. So try out the 5 to 90 minutes sleep cycles, or 7 and a half hours... you'll most likely wake up feeling rested and energized.
Learn more about how to [http://getthin-fast.blogspot.com/]Get Thin and stay that way.
Article Source: [http://EzineArticles.com
To be able to reap the benefits from intense exercise, I recommend, that you must see to it that you get plenty of rest. I can't stress this enough. In fact, recovering by resting is just as important, if not more important that the actual workout itself.
During the intense physical exercise that many people perform, your muscles are subject to tiny tears. The body's reply is to adjust and mend, growing stronger and larger muscles, which of course leads to improved fat burning and a leaner body.
But this muscle-growth and improvement process won't take place if the body is not allowed the time period to do its job.
Too frequently, people haste back into the gym, as many have been inundated with the "more is better" axiom when it comes to exercising. But if we don't take enough rest and let it do its magic, the body can't help us and we will see poor results. We will not burn that fat like we want to, and we will just end up demotivated or maybe give up our efforts altogether.
If you don't get enough rest or sleep, you'll have a very hard time building the fat-burning muscles that will transform your body. have a difficult time burning fat off too! That's why we can't train too long or too often when using a sufficient intensity level.
If we give the body a strong stimulus, such as good weight training, you can't keep hammering it into the ground.
Should you do this, you'd quickly over stress your muscles and weaken your body's ability to improve from your workout. You could become so worn down in fact, that you might even get unwell this happened to me a couple of times in the past when I wasn't paying attention to getting sufficient rest and sleep.
And this repair and recover process doesn't take place in one day, it usually takes 2 days or longer, So be very certain to take between 1-3 days of rest between your properly conducted workout, or you will be endangering your chance of success to burn fat and build lean, tough, muscle.
Now that we know how fundamental rest is to burning fat and building muscle, we also better understand the key element of rest...otherwise identified as sleep.
Sleep is the final recuperation tool, and not only for healing from exercise. It's a recuperation tool from any strain you take in throughout the day.
Whether it's from family pressures, work related matters,or otherwise, enlarged strain can be eased by enough sleep. And don't think you can loose fat maximally when you're over-stressed by different matters in your day to day life. A towering stress level can close up the strength of your power to burn fat, and more.
So be certain to get sufficient sleep. What's perfect? I would propose no less than seven or more than nine hours. Actually, seven and half hours per night probably is the perfect amount!
Research proves that humans sleep in cycles of 90 minutes or so. It has been suggested that if we wake up too far after or before one of these 90 minute iterations, you will in all probability feel foggy for a good portion of the day. So try out the 5 to 90 minutes sleep cycles, or 7 and a half hours... you'll most likely wake up feeling rested and energized.
Learn more about how to [http://getthin-fast.blogspot.com/]Get Thin and stay that way.
Article Source: [http://EzineArticles.com
Wednesday, June 30, 2010
Weight Loss With Fat Binders
By Aleshia Green
Weight management is sometimes difficult, but maintaining a healthy weight will ensure a better quality of life. When weight levels are managed, we are physically and mentally healthier. Our bodies function better without the burden of extra weight and we feel better about ourselves when our weight is under control. However, losing weight can be difficult, depriving ourselves of the foods we love is not enjoyable. Using a fat binder product like Proactol can make weight loss easier.
What is a Fat Binder?
Fat binders can help you lose weight by helping your body absorb fewer calories. Products like Proactol prevent your stomach from digesting the fat that you have eaten, resulting in fewer overall calories consumed. The stomach digests food, so the food can easily enter the bloodstream and become energy for the body. When you consume more energy, or calories, than your body can use, it is stored as fat. Fat binders attach to fats in the stomach, changing their physical make-up preventing the body from being able to digest fat cells. By preventing the absorption of calories by the body, you can prevent extra energy being stored as fat.
How Do Fat Binders Work?
After you have eaten, food enters the upper portion of the stomach where fat binders attach themselves to lipids or fat from foods you have eaten. The fat binder binds to the fats in the stomach by creating a chemical reaction. This reaction creates a gel around the fat cell which increases the size of the fat cells. The now larger fat cell cannot be digested by the body, and instead passes safely through the body and is eliminated. By safely removing a portion of the fat you consume, you will absorb less calories, while providing your body with the nutrients and energy your body needs.
How is Proactol Different?
Proactol helps you lose weight in two ways, therefore Proactol is different than other fat binders. Proactol features soluble and insoluble fibers. The insoluble fibers bind with consumed fat cells making them too large to digest. At the same time, Proactol's soluble fibers begins to bind with bile, or stomach acids. When the soluble fiber binds with the bile it becomes very thick and sticky. This highly viscous material takes more time for the stomach to digest. By remaining in the stomach longer, it allows the body to feel fuller longer, and prevents feelings of hunger. The sticky material slows down digestion and the body's ability to absorb calories.
Proactol is a natural product from the dehydrated leaves of the cactus "Opuntia ficus-indica," that when taken after meals, can reduce up to 27% of the amount of fat absorbed by the small intestine. By reducing the amount of calories absorbed by the body, you can aid weight loss and prevent weight gain. A Proactol has no side effects and is safe and natural, with clinically proven results for treating obesity without a prescription. Proactol has met all guidelines and standards established by the FDA. A licenced medical product (MDD 93/42/EEC), Proactol has been recommended by fitness experts, nutritionists, and doctors for weight loss. Using Proactol will keep you from feeling hungry, prevent food cravings, promote weight loss, and help you maintain a healthy weight.
The author, Aleshia Green, writes about health and dieting. She recommends visiting this site for more information on losing weight with fat binders: http://hubpages.com/hub/Losing-Weight-with-Fat-Binders
Article Source: [http://EzineArticles.com/
Weight management is sometimes difficult, but maintaining a healthy weight will ensure a better quality of life. When weight levels are managed, we are physically and mentally healthier. Our bodies function better without the burden of extra weight and we feel better about ourselves when our weight is under control. However, losing weight can be difficult, depriving ourselves of the foods we love is not enjoyable. Using a fat binder product like Proactol can make weight loss easier.
What is a Fat Binder?
Fat binders can help you lose weight by helping your body absorb fewer calories. Products like Proactol prevent your stomach from digesting the fat that you have eaten, resulting in fewer overall calories consumed. The stomach digests food, so the food can easily enter the bloodstream and become energy for the body. When you consume more energy, or calories, than your body can use, it is stored as fat. Fat binders attach to fats in the stomach, changing their physical make-up preventing the body from being able to digest fat cells. By preventing the absorption of calories by the body, you can prevent extra energy being stored as fat.
How Do Fat Binders Work?
After you have eaten, food enters the upper portion of the stomach where fat binders attach themselves to lipids or fat from foods you have eaten. The fat binder binds to the fats in the stomach by creating a chemical reaction. This reaction creates a gel around the fat cell which increases the size of the fat cells. The now larger fat cell cannot be digested by the body, and instead passes safely through the body and is eliminated. By safely removing a portion of the fat you consume, you will absorb less calories, while providing your body with the nutrients and energy your body needs.
How is Proactol Different?
Proactol helps you lose weight in two ways, therefore Proactol is different than other fat binders. Proactol features soluble and insoluble fibers. The insoluble fibers bind with consumed fat cells making them too large to digest. At the same time, Proactol's soluble fibers begins to bind with bile, or stomach acids. When the soluble fiber binds with the bile it becomes very thick and sticky. This highly viscous material takes more time for the stomach to digest. By remaining in the stomach longer, it allows the body to feel fuller longer, and prevents feelings of hunger. The sticky material slows down digestion and the body's ability to absorb calories.
Proactol is a natural product from the dehydrated leaves of the cactus "Opuntia ficus-indica," that when taken after meals, can reduce up to 27% of the amount of fat absorbed by the small intestine. By reducing the amount of calories absorbed by the body, you can aid weight loss and prevent weight gain. A Proactol has no side effects and is safe and natural, with clinically proven results for treating obesity without a prescription. Proactol has met all guidelines and standards established by the FDA. A licenced medical product (MDD 93/42/EEC), Proactol has been recommended by fitness experts, nutritionists, and doctors for weight loss. Using Proactol will keep you from feeling hungry, prevent food cravings, promote weight loss, and help you maintain a healthy weight.
The author, Aleshia Green, writes about health and dieting. She recommends visiting this site for more information on losing weight with fat binders: http://hubpages.com/hub/Losing-Weight-with-Fat-Binders
Article Source: [http://EzineArticles.com/
Friday, June 4, 2010
Extreme Weight Loss Solutions For You
By Lindsay Reynolds
So you have finally decide to do something about your weight. Good for you! Its better late than never. We will tell you about some extreme weight loss solutions here which will help you slim up within a few weeks.
The most important thing about reducing weight is the diet you follow. No matter how hard you workout, if you tend to have those foods with lots of fat, there's no light at the end of the tunnel. So have a proper fat free diet. Have bran flakes with milk and dry fruits for your breakfast. For lunch you can have chicken or fruit with lots of salads. Have fruit juices and totally abstain from any chocolate drinks and sodas. For dinner, you can have a chicken breast or fish with oats and soybeans. You also must drink up at least two liters of water everyday. Make sure you eat in regular intervals throughout the day as it will keep your metabolism rate high.
But, with all diet and no exercise you will end up no where. So you should team up your diet with adequate exercises. Go for jogging everyday, take out your old bike or wear your gear and go hiking. Its both adventurous and effective. Join a local health club or even ask your fitness instructor to teach you Yoga. Proper practice of yoga is very helpful to lose that weight!
For further queries, always consult a doctor who will take some tests and provide you with exact details. If you follow these extreme weight loss solutions with full dedication, your dream figure is just weeks away!
Get ready to be long and lean! For more information on [http://www.dietingguidereviews.com]Extreme Weight Loss Solutions and other diet strategies to master, check out [http://www.dietingguidereviews.com]http://www.dietingguidereviews.com. Dieting Guide Reviews lets you gain access to the hottest and trendiest workouts that will surely let you sweat to a slimmer you.
Article Source: [http://EzineArticles.com
So you have finally decide to do something about your weight. Good for you! Its better late than never. We will tell you about some extreme weight loss solutions here which will help you slim up within a few weeks.
The most important thing about reducing weight is the diet you follow. No matter how hard you workout, if you tend to have those foods with lots of fat, there's no light at the end of the tunnel. So have a proper fat free diet. Have bran flakes with milk and dry fruits for your breakfast. For lunch you can have chicken or fruit with lots of salads. Have fruit juices and totally abstain from any chocolate drinks and sodas. For dinner, you can have a chicken breast or fish with oats and soybeans. You also must drink up at least two liters of water everyday. Make sure you eat in regular intervals throughout the day as it will keep your metabolism rate high.
But, with all diet and no exercise you will end up no where. So you should team up your diet with adequate exercises. Go for jogging everyday, take out your old bike or wear your gear and go hiking. Its both adventurous and effective. Join a local health club or even ask your fitness instructor to teach you Yoga. Proper practice of yoga is very helpful to lose that weight!
For further queries, always consult a doctor who will take some tests and provide you with exact details. If you follow these extreme weight loss solutions with full dedication, your dream figure is just weeks away!
Get ready to be long and lean! For more information on [http://www.dietingguidereviews.com]Extreme Weight Loss Solutions and other diet strategies to master, check out [http://www.dietingguidereviews.com]http://www.dietingguidereviews.com. Dieting Guide Reviews lets you gain access to the hottest and trendiest workouts that will surely let you sweat to a slimmer you.
Article Source: [http://EzineArticles.com
Friday, May 21, 2010
Being Smart About Your Fat Loss Goal
By Ty Ferrell
Fitness and nutrition marketers have made it a difficult task to distinguish fact from crap. Sometimes they take a basic vague concept, such as burn more calories than you consume to lose weight, and twist it or exaggerate it. In this case eating less calories than you burn will cause you to lose weight, but not always fat. Your body will always outsmart you. Sending out signals and causing hormonal changes, will allow your body to change your plans a bit. For example, many people have tried extreme low calorie diets and jogged on a mind-numbing treadmill, only to find the depression and cravings get the best of them and they "binge" away. For those who have been successful at similar diets will find muscle being the main course for substitution of food (while fat steadily accumulates).
Many companies have made tons of bucks of the consumers ignorance. Eat low calories and you will lose weight. However, people want to lose FAT not just weight (which can be anything pertaining to your mass). Also, many companies will speak of increasing metabolism while cutting calories. This is a confusing idea because generally the metabolism is increased with an increase or maintenance of calories above the BMR (basal metabolic rate) level, not a reduction. In fact, most clients I have trained are shocked to learn they are eating too little to lose bodyfat. This brings us to the main topic. Calories are simply energy. You need a certain amount of energy for survival and proper body functions. To lose fat and not muscle you need to burn more calories than you consume BUT you must keep your caloric intake above your BMR (generally speaking, healthy women of average activity are around 1500 k/cal, while men are around 2000 k/cal). The calories usually recommended by diet and fitness companies are usually lower than what I have stated. Why is this so? Simple, extreme sales. If a healthy women needs 1500 k/cal to maintain proper body functions, live healthy and maintain muscle mass than 1200 k/cal must be the solution to losing rapid weight?! Right? This solution is fine for someone not planning to be active at all and who has no interest in maintaining a healthy body composition (such as most of the scrawny hollywood actresses).
Also, there must be a balance of macronutrients to be able to maintain your low fat body composition. From what we know, you need a good amount of protein (about 0.8g per kg of body weight). Carbs are necessary fuel and should be used more around your activity times. So don't eat a bag of chips unless you plan to run a few miles or hit the weights. Also, make sure you take in more complex carbs and vegatables than simple carbs. Finally, fat is GOOD. Fat can help you burn fat. You need healthy fats and they should be 30% of all the calories you take in.
As you can see, there is more to calorie counting than you probably thought. It does not have to be over complicated, but basic principles will keep you on track and make sure you can maintain your fatloss success. Now that I filled your head with the nutritional factors, let's put this all together with the activities that will cause fatloss. To keep it simple, I will outline this in three easy steps. Keep these steps in mind when you decide to do a fitness and nutrition program. If it doesn't follow this basic guide, it probably will not work:
1. Your everyday activities, aerobic activities, and strength and conditioning activities must create a caloric deficit: It doesn't matter which of your activities emphasize the most caloric expenditure. As long as you have a deficit created from these activities you are fine. Many trainers and coaches will recommend using aerobics to create the deficit. That is just fine. Each to their own on this point. Just remember you must keep in balance. You still have to consume enough calories so the deficit from your activities do not cause your calories to fall below your BMR (remember this is the amount of calories it takes to keep your body functioning properly).
2. Your training and nutrition needs to keep your metabolism high for long periods of time: This is a factor many people miss and fall short of losing as much fat as they can. Nutrition-wise the metabolism is kept high by keeping your calories above your BMR and eating proper amounts of macronutrients (0.8g per kg of bodyweight protein and 30% of calories from healthy fats). Training-wise the metabolism is effected by a condition called EPOC (simply means your body burns calories just trying to bring your systems back to normal after working out). For the best effects stand up and train more than you sit or laydown. Use free weights at greater ranges of motion and incorporate more of your body per exercise. Great movements such as overhead lunges and squat-thrust will use up a lot of your body's muscle and energy (calories). Also, aerobics by nature do very little to stimulate muscle activity. You need to have a point where muscle is stimulated to make sure fat oxidation is high. The best choice is interval training. Simply go as fast as possible for a short distance or time period and go slower for a longer distance or time period. Then just continue to rotate the "intervals" of fast and slower for a good time period like eight minutes (if you can go past ten minutes you need to go faster).
3. Technique needs to be upheld over duration: This isn't necessarily a rule for burning the most fat. However, it will keep you from injuring yourself and falling out of training, which will stop you from burning fat. Always keep your technique solid. If you need to squat for twenty repetitions, but find you can only make it to fourteen with good form, then do not go past fourteen until you can with good form. This will keep you from gaining bad habits and injuring joints. If you can't train because of an injury then you can not get to your fatloss goal, period.
Use this guide and distinguish the fact from crap for fatloss information.
Ty Ferrell is a NASM certified personal trainer, licensed nutrition practitioner and a constant student of the vast field of fitness. He is the founder of http://thefitnessroad.com and can be reached there.
Article Source: [http://EzineArticles.com
Fitness and nutrition marketers have made it a difficult task to distinguish fact from crap. Sometimes they take a basic vague concept, such as burn more calories than you consume to lose weight, and twist it or exaggerate it. In this case eating less calories than you burn will cause you to lose weight, but not always fat. Your body will always outsmart you. Sending out signals and causing hormonal changes, will allow your body to change your plans a bit. For example, many people have tried extreme low calorie diets and jogged on a mind-numbing treadmill, only to find the depression and cravings get the best of them and they "binge" away. For those who have been successful at similar diets will find muscle being the main course for substitution of food (while fat steadily accumulates).
Many companies have made tons of bucks of the consumers ignorance. Eat low calories and you will lose weight. However, people want to lose FAT not just weight (which can be anything pertaining to your mass). Also, many companies will speak of increasing metabolism while cutting calories. This is a confusing idea because generally the metabolism is increased with an increase or maintenance of calories above the BMR (basal metabolic rate) level, not a reduction. In fact, most clients I have trained are shocked to learn they are eating too little to lose bodyfat. This brings us to the main topic. Calories are simply energy. You need a certain amount of energy for survival and proper body functions. To lose fat and not muscle you need to burn more calories than you consume BUT you must keep your caloric intake above your BMR (generally speaking, healthy women of average activity are around 1500 k/cal, while men are around 2000 k/cal). The calories usually recommended by diet and fitness companies are usually lower than what I have stated. Why is this so? Simple, extreme sales. If a healthy women needs 1500 k/cal to maintain proper body functions, live healthy and maintain muscle mass than 1200 k/cal must be the solution to losing rapid weight?! Right? This solution is fine for someone not planning to be active at all and who has no interest in maintaining a healthy body composition (such as most of the scrawny hollywood actresses).
Also, there must be a balance of macronutrients to be able to maintain your low fat body composition. From what we know, you need a good amount of protein (about 0.8g per kg of body weight). Carbs are necessary fuel and should be used more around your activity times. So don't eat a bag of chips unless you plan to run a few miles or hit the weights. Also, make sure you take in more complex carbs and vegatables than simple carbs. Finally, fat is GOOD. Fat can help you burn fat. You need healthy fats and they should be 30% of all the calories you take in.
As you can see, there is more to calorie counting than you probably thought. It does not have to be over complicated, but basic principles will keep you on track and make sure you can maintain your fatloss success. Now that I filled your head with the nutritional factors, let's put this all together with the activities that will cause fatloss. To keep it simple, I will outline this in three easy steps. Keep these steps in mind when you decide to do a fitness and nutrition program. If it doesn't follow this basic guide, it probably will not work:
1. Your everyday activities, aerobic activities, and strength and conditioning activities must create a caloric deficit: It doesn't matter which of your activities emphasize the most caloric expenditure. As long as you have a deficit created from these activities you are fine. Many trainers and coaches will recommend using aerobics to create the deficit. That is just fine. Each to their own on this point. Just remember you must keep in balance. You still have to consume enough calories so the deficit from your activities do not cause your calories to fall below your BMR (remember this is the amount of calories it takes to keep your body functioning properly).
2. Your training and nutrition needs to keep your metabolism high for long periods of time: This is a factor many people miss and fall short of losing as much fat as they can. Nutrition-wise the metabolism is kept high by keeping your calories above your BMR and eating proper amounts of macronutrients (0.8g per kg of bodyweight protein and 30% of calories from healthy fats). Training-wise the metabolism is effected by a condition called EPOC (simply means your body burns calories just trying to bring your systems back to normal after working out). For the best effects stand up and train more than you sit or laydown. Use free weights at greater ranges of motion and incorporate more of your body per exercise. Great movements such as overhead lunges and squat-thrust will use up a lot of your body's muscle and energy (calories). Also, aerobics by nature do very little to stimulate muscle activity. You need to have a point where muscle is stimulated to make sure fat oxidation is high. The best choice is interval training. Simply go as fast as possible for a short distance or time period and go slower for a longer distance or time period. Then just continue to rotate the "intervals" of fast and slower for a good time period like eight minutes (if you can go past ten minutes you need to go faster).
3. Technique needs to be upheld over duration: This isn't necessarily a rule for burning the most fat. However, it will keep you from injuring yourself and falling out of training, which will stop you from burning fat. Always keep your technique solid. If you need to squat for twenty repetitions, but find you can only make it to fourteen with good form, then do not go past fourteen until you can with good form. This will keep you from gaining bad habits and injuring joints. If you can't train because of an injury then you can not get to your fatloss goal, period.
Use this guide and distinguish the fact from crap for fatloss information.
Ty Ferrell is a NASM certified personal trainer, licensed nutrition practitioner and a constant student of the vast field of fitness. He is the founder of http://thefitnessroad.com and can be reached there.
Article Source: [http://EzineArticles.com
Thursday, May 20, 2010
Weightloss Supplements - How Weightloss Patches & Diet Pills Can Control Your Appetite
By Danna Schneider
All of us that have had a love-hate relationship with diets know that it is very easy to succumb to the phenomena known as the "yo-yo diet". What is the yo-yo diet, and how can we prevent ourselves from taking that path which can only end in disappointment, unhealthy weight gains and weightlosses, and damaged self esteem?
Yo-yo dieting, as it has been termed, is the cycle of losing and gaining weight that seems to be so prevalent in the United States. It is this cycle that causes several health issues, and also mental trauma in the people that experience it on a regular basis. The opposite of this, is of course the maintenance of a healthy body weight, without the typical ups and downs associated with the yo yo diet, except maybe a small fluctuation of a couple pounds around the holidays or times of stress and lifestyle changes.
There seems to be a neverending quest for the latest diet gimmick, the newest and greatest way to "cheat" the system, and eat whatever you want without paying the consequences both on the scale and healthwise. While there is no easy fix, there are definitely healthy methods and healthy weightloss pills, patches and systems that can help curb an overzealous appetite, and get the ball rolling in the right direction for healthy, consistent and permanent weightloss and maintenance.
The largest part of the equation seems to be the appetite. This can especially hold true for women, who seems to have more of a natural affinity towards sweets and certain types of unhealthy fats due to hormonal ups and downs. It has actually been scientifically proven that women are genetically "programmed" to hold more body fat than men for the specific reason of child bearing and the extra energy and body fat it requires to care for and feed an infant. While it is certainly true that women are at a slight disadvantage when it comes to cravings for unhealthy and calorie-rich foods, men certainly are not exempt from this characteristic.
Our society has increasingly come to rely on overly processed, nutritionally deficient foods that are too calorie dense, high on the glycemic index (read The Zone or South Beach Diet - they explain this in full!), and high in processed sugars, bad fats, and simple carbohydrates. The best diet products now in my opinion are the ones that actually help control the blood sugar constantly throughout the day, and accomplish this without caffeine and other harmful stimulants, resulting in dramatic decrease for unhealthy food cravings and overall appetite which in turns sheds pounds the healthy way.
Natural diet products like this are actually best utilized in patch form, where a patch is affixed to an area not visible for the entire day and night, which allows the body's blood sugar and appetite to be regulated 24/7. This benefits the dieter in several ways. First, there are no sudden appetite or blood sugar spikes if you forgot to take your diet pill at the right time. Second, it is more convenient for the user than to carry around diet or appetite suppressant pills on their person. Third, it releases a steady amount of appetite controlling nutrients, rather than all at once as with a pill form.
Some people who need help jump starting their diet may still prefer to use diet aids that are in pill form. There are also some excellent choices for that. There are now some great "carb cutting" and "carb control" pills out there that actually will reduce the effect of bad carbohydrates on the body by stabilizing blood sugar and kick the body into fat burning mode by burning up existing carbohydrates rather than storing them as fat like they would be normally when consumed in abundance. I mean, hey - we all have to have our pasta sometimes, right?
The good news is, with ephedra being banned from the consumer marketplace, we now have a lot of very safe and very effective diet and weightloss supplement options that we can take advantage of when we need to shed a few pounds. They can help prevent us from slipping back into the vicious cycle of the yo-yo diet by preventing it before it even has a chance to occur. Think of it as willpower in the form of a patch or pill!
Visit the [http://www.cosmeticsgalore.com/best-weightloss-supplements-reviews.html]CosmeticsGalore Best Weightloss Product Reviews for information on the latest in weightloss and diet supplement technology. Danna Schneider is the founder of [http://www.cosmeticsgalore.com]CosmeticsGalore Cosmetic Enhancement Product Reviews and Comparisons.
Article Source: [http://EzineArticles.com
All of us that have had a love-hate relationship with diets know that it is very easy to succumb to the phenomena known as the "yo-yo diet". What is the yo-yo diet, and how can we prevent ourselves from taking that path which can only end in disappointment, unhealthy weight gains and weightlosses, and damaged self esteem?
Yo-yo dieting, as it has been termed, is the cycle of losing and gaining weight that seems to be so prevalent in the United States. It is this cycle that causes several health issues, and also mental trauma in the people that experience it on a regular basis. The opposite of this, is of course the maintenance of a healthy body weight, without the typical ups and downs associated with the yo yo diet, except maybe a small fluctuation of a couple pounds around the holidays or times of stress and lifestyle changes.
There seems to be a neverending quest for the latest diet gimmick, the newest and greatest way to "cheat" the system, and eat whatever you want without paying the consequences both on the scale and healthwise. While there is no easy fix, there are definitely healthy methods and healthy weightloss pills, patches and systems that can help curb an overzealous appetite, and get the ball rolling in the right direction for healthy, consistent and permanent weightloss and maintenance.
The largest part of the equation seems to be the appetite. This can especially hold true for women, who seems to have more of a natural affinity towards sweets and certain types of unhealthy fats due to hormonal ups and downs. It has actually been scientifically proven that women are genetically "programmed" to hold more body fat than men for the specific reason of child bearing and the extra energy and body fat it requires to care for and feed an infant. While it is certainly true that women are at a slight disadvantage when it comes to cravings for unhealthy and calorie-rich foods, men certainly are not exempt from this characteristic.
Our society has increasingly come to rely on overly processed, nutritionally deficient foods that are too calorie dense, high on the glycemic index (read The Zone or South Beach Diet - they explain this in full!), and high in processed sugars, bad fats, and simple carbohydrates. The best diet products now in my opinion are the ones that actually help control the blood sugar constantly throughout the day, and accomplish this without caffeine and other harmful stimulants, resulting in dramatic decrease for unhealthy food cravings and overall appetite which in turns sheds pounds the healthy way.
Natural diet products like this are actually best utilized in patch form, where a patch is affixed to an area not visible for the entire day and night, which allows the body's blood sugar and appetite to be regulated 24/7. This benefits the dieter in several ways. First, there are no sudden appetite or blood sugar spikes if you forgot to take your diet pill at the right time. Second, it is more convenient for the user than to carry around diet or appetite suppressant pills on their person. Third, it releases a steady amount of appetite controlling nutrients, rather than all at once as with a pill form.
Some people who need help jump starting their diet may still prefer to use diet aids that are in pill form. There are also some excellent choices for that. There are now some great "carb cutting" and "carb control" pills out there that actually will reduce the effect of bad carbohydrates on the body by stabilizing blood sugar and kick the body into fat burning mode by burning up existing carbohydrates rather than storing them as fat like they would be normally when consumed in abundance. I mean, hey - we all have to have our pasta sometimes, right?
The good news is, with ephedra being banned from the consumer marketplace, we now have a lot of very safe and very effective diet and weightloss supplement options that we can take advantage of when we need to shed a few pounds. They can help prevent us from slipping back into the vicious cycle of the yo-yo diet by preventing it before it even has a chance to occur. Think of it as willpower in the form of a patch or pill!
Visit the [http://www.cosmeticsgalore.com/best-weightloss-supplements-reviews.html]CosmeticsGalore Best Weightloss Product Reviews for information on the latest in weightloss and diet supplement technology. Danna Schneider is the founder of [http://www.cosmeticsgalore.com]CosmeticsGalore Cosmetic Enhancement Product Reviews and Comparisons.
Article Source: [http://EzineArticles.com
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