How many times have you caught yourself either stressed, anxious, or uncomfortable, chowin' down only to realize that not only have you not even tasted what you were eating, but you've eaten it to excess. We can think of cookies, pretzels, nuts, ice cream, you name it, any little thing there is to snack on that's around. This happens to all of us, some of us have a greater propensity to do this more often and it can be detrimental to our lives.
So what do we do?
Well...here are a few things:
1. Develop the practice of mindful eating - No matter when or what you're eating, you can begin to bring attention to your senses while eating. Take a moment to actually look at the food you are eating, notice it's texture, color, etc.. Then do the same as you smell it, if you can, feel it. Then put it in your mouth and notice when you first taste it and if the taste changes as you chew. Also take a moment to reflect on where this food came from, who was involved in making it and getting it to the place you purchased it from. Beware, this practice may cause you to buy food products that are more environmentally and animal friendly.
2. Chew 50 times - That's right, you heard me correctly. Try to actually chew the food more before swallowing it. This way you actually taste the food more and it is more digested by the time it gets down into the belly so we don't have to work so hard digesting it.
3. Bring awareness to discomfort - Often times when we eat or snack we aren't even hungry. There is some underlying stress or uncomfortable emotion that manifests in the body. When you notice the craving (desire as a thought) to snack and feel the urge (physical impulse in the body), sit or lie down and bring attention to this sensation. It may come as a tightness in the chest, belly, or shoulders, or a lump in the throat. Bring awareness to this and notice it. Pay attention the actual sensations of this feeling as it eventually comes and goes. If an emotion is there (e.g., sadness, anger, guilt, shame), just bring attention to it, let it be, and take care of it as if you were parent to it. Be conscious of judgments that may arise (e.g., good/bad). Then, mentally put your arms around this part of yourself that is suffering and begin to send it caring energy. As Thich Nhat Hanh says, begin to water the seeds inside that are there to care for you.
Wednesday, July 30, 2008
Muscle Doesn't Weigh More Than Fat
Muscle doesn't weigh any more than fat pound for pound, of course, but by volume it certainly does as it is about 17% DENSER - a kilo of fat is therefore much bigger than a kilo of muscle.
'I want to lose weight' is a common phrase, but the reality is, we need to lose body fat and preserve our precious lean body mass (LBM - consisting of muscle, bone, blood etc.). Muscle burns calories for a start - the more muscle we have the more calories we require to do nothing! If you add muscle and lose body fat, the scales may not budge quite as much as you might have expected, but you will look thinner, as well as more fit and toned!
Many 'weight loss' plans do result in significant muscle loss - if you severely restrict calories, consume insufficient protein and do a lot of steady cardio you may lose weight on the scales, but you will also be losing muscle. This is a major factor in regaining lost weight after a 'diet' - you have lowered your daily calorie requirements quite significantly, so what was once seen as a maintenance intake will now cause weight gain. The 'yo-yo' effect can be explained by this happening on a regular basis - every time you diet you lose more and more of the muscle that you need to keep your weight off in the long run! This is exacerbated by the fact that we lose muscle mass throughout adulthood unless we take action (especially resistance training) to keep it!
There are several methods to find out your body fat percentage, including skin fold tests with calipers, electrical impedance tests and the highly accurate, but highly impractical, hydrostatic (underwater) weighing method.
My personal favourite method is to use a software programme, where you take body measurements and plug them in to a form that calculates your body fat - you can find links to these by searching Google or through the links page of my website. They are usually accurate to between 1-3% and are a very simple way of testing.
Using this information, you can set yourself realistic fat loss targets based on the amount of fat you have to lose (rather than a random number you think might be nice to see on the scales!), and you can monitor your progress over time.
'I want to lose weight' is a common phrase, but the reality is, we need to lose body fat and preserve our precious lean body mass (LBM - consisting of muscle, bone, blood etc.). Muscle burns calories for a start - the more muscle we have the more calories we require to do nothing! If you add muscle and lose body fat, the scales may not budge quite as much as you might have expected, but you will look thinner, as well as more fit and toned!
Many 'weight loss' plans do result in significant muscle loss - if you severely restrict calories, consume insufficient protein and do a lot of steady cardio you may lose weight on the scales, but you will also be losing muscle. This is a major factor in regaining lost weight after a 'diet' - you have lowered your daily calorie requirements quite significantly, so what was once seen as a maintenance intake will now cause weight gain. The 'yo-yo' effect can be explained by this happening on a regular basis - every time you diet you lose more and more of the muscle that you need to keep your weight off in the long run! This is exacerbated by the fact that we lose muscle mass throughout adulthood unless we take action (especially resistance training) to keep it!
There are several methods to find out your body fat percentage, including skin fold tests with calipers, electrical impedance tests and the highly accurate, but highly impractical, hydrostatic (underwater) weighing method.
My personal favourite method is to use a software programme, where you take body measurements and plug them in to a form that calculates your body fat - you can find links to these by searching Google or through the links page of my website. They are usually accurate to between 1-3% and are a very simple way of testing.
Using this information, you can set yourself realistic fat loss targets based on the amount of fat you have to lose (rather than a random number you think might be nice to see on the scales!), and you can monitor your progress over time.
Diet Tips - Foods to Eat to Lose Weight
Before we go into this topic you should know that eating the right foods to lose weight also has other positive impacts on your body such as decreasing your chances of cancer, increases your body's vitamin intake and improves your skin's complexion.
Everybody has heard that you should eat at least 5 portions of vegetable and fruit a day. Calories in vegetables are mostly quite low. The only veg to watch out for is the potato as this is quite a starchy food and the calorie count is increased dramatically compared to other vegetables.
Fish is another great food source and with so many varieties available its main pluses are that its low in saturated fat and of course low in calories! Try to include some kind of fish dish at least twice a week in your diet plan, if you can, try and include more! Fish is a dieters dream to lower your calories to lose weight!
If you realise that your diet does need to change then it would be better to try and introduce new foods over a long period of time. For example when you go shopping and you spot some fish or a vegetable that you have never tried before, pick it up and see if you can base a meal around that item. This gets you thinking more about the foods you are buying and might break the routine you are in when food shopping.
Eating the right foods mentioned will increase your chance of losing weight. There are not many easy ways to lose weight, but choosing the right foods will dramatically increase your chances of achieving your goals.
Everybody has heard that you should eat at least 5 portions of vegetable and fruit a day. Calories in vegetables are mostly quite low. The only veg to watch out for is the potato as this is quite a starchy food and the calorie count is increased dramatically compared to other vegetables.
Fish is another great food source and with so many varieties available its main pluses are that its low in saturated fat and of course low in calories! Try to include some kind of fish dish at least twice a week in your diet plan, if you can, try and include more! Fish is a dieters dream to lower your calories to lose weight!
If you realise that your diet does need to change then it would be better to try and introduce new foods over a long period of time. For example when you go shopping and you spot some fish or a vegetable that you have never tried before, pick it up and see if you can base a meal around that item. This gets you thinking more about the foods you are buying and might break the routine you are in when food shopping.
Eating the right foods mentioned will increase your chance of losing weight. There are not many easy ways to lose weight, but choosing the right foods will dramatically increase your chances of achieving your goals.
Weight Loss and Diets - What Diet Plan is Best? - Part 2
There are really only three basic types of diets: The Low Fat Diet, The Low Carb Diet and something in between the two - something we'll call a T'ween Diet. But how does a person go about finding which of these three diets is the best for them? Surely we don't have to buy one of each and learn by the process of elimination.
Put away your wallet; you can find the answer without having to buy anything but the food you're going to eat. Most of us have a mixed ancestry and don't really know what type foods best satisfy our bodies. While some of us respond better with a diet higher in carbohydrates, others of us are more satisfied with a protein rich diet.
This is important if a person needing more protein were to go on a low-fat diet, high in carbohydrates, they would probably be hungry - constantly - or would become hungry more quickly after eating. Conversely, if you are a person who requires more carbohydrates to feel satisfied and you go on a low carb diet, you will feel weighed down by your diet and most likely become constipated.
In either scenario, the likelihood of your staying committed to any diet plan if you are constantly hungry, bloated or constipated is extremely low. You are virtually destined to fail. It's imperative you choose a diet plan right for your body type.
It only takes a few days to find out whether your body needs more carbohydrates or more protein. Tomorrow for lunch eat a nice healthy meal, with equal amounts of protein and carbohydrates. No simple carbohydrates (ie, no cookies, crackers, white bread, potatoes or sugar), if you have bread, it must be whole wheat and no sodas or fruit juices of any kind. And last but not least, don't over eat.
Then about an hour after lunch, write down what you ate, and how you feel.
Do you feel great, or are you hungry, sleepy, tired, bloated, grumpy or do you have a stuffy nose. Do the same thing two hours after lunch and then again three hours after lunch. If you messed up and ate too much (be honest) any results you get today will probably be incorrect, so you'll need to start again tomorrow. Just eat until you're satisfied (not full - satisfied).
If you find you are sleepy, tired or hungry at any of the intervals (and you didn't over eat) then tomorrow, try having more protein foods and fewer carbohydrates.
If you found you were bloated, weighed down or grumpy, try for a few more carbohydrates and less protein. And if you had a stuffy nose, you might want to omit dairy products if you had any, or wheat.
Continue with this way until you feel good after lunch. Your goal is to feel satisfied, energetic and well able to coop with your afternoon. If you feel sluggish, bloated, hungry, tired or out of sorts after lunch you may resort to extra caffeine, snacks or you may just suffer through, making mistakes you could have avoided if you'd felt better.
So what does this tell us? If you need more carbohydrates in your diet, you will probably do best on a low fat diet. This type diet will give you the carbohydrates your body craves. If you need more protein you should look at a low-carb diet. This will help balance your blood sugar and keep you from feeling hungry all the time.
And if you're somewhere in the middle, you might want to look at diets that are reduced fat with fewer but more complex carbohydrates. These would be diets like the Mediterranean Diet, the G.I. Diet (Glycemic Index Diet), the Idiot Proof Diet and the Zone Diet.
Put away your wallet; you can find the answer without having to buy anything but the food you're going to eat. Most of us have a mixed ancestry and don't really know what type foods best satisfy our bodies. While some of us respond better with a diet higher in carbohydrates, others of us are more satisfied with a protein rich diet.
This is important if a person needing more protein were to go on a low-fat diet, high in carbohydrates, they would probably be hungry - constantly - or would become hungry more quickly after eating. Conversely, if you are a person who requires more carbohydrates to feel satisfied and you go on a low carb diet, you will feel weighed down by your diet and most likely become constipated.
In either scenario, the likelihood of your staying committed to any diet plan if you are constantly hungry, bloated or constipated is extremely low. You are virtually destined to fail. It's imperative you choose a diet plan right for your body type.
It only takes a few days to find out whether your body needs more carbohydrates or more protein. Tomorrow for lunch eat a nice healthy meal, with equal amounts of protein and carbohydrates. No simple carbohydrates (ie, no cookies, crackers, white bread, potatoes or sugar), if you have bread, it must be whole wheat and no sodas or fruit juices of any kind. And last but not least, don't over eat.
Then about an hour after lunch, write down what you ate, and how you feel.
Do you feel great, or are you hungry, sleepy, tired, bloated, grumpy or do you have a stuffy nose. Do the same thing two hours after lunch and then again three hours after lunch. If you messed up and ate too much (be honest) any results you get today will probably be incorrect, so you'll need to start again tomorrow. Just eat until you're satisfied (not full - satisfied).
If you find you are sleepy, tired or hungry at any of the intervals (and you didn't over eat) then tomorrow, try having more protein foods and fewer carbohydrates.
If you found you were bloated, weighed down or grumpy, try for a few more carbohydrates and less protein. And if you had a stuffy nose, you might want to omit dairy products if you had any, or wheat.
Continue with this way until you feel good after lunch. Your goal is to feel satisfied, energetic and well able to coop with your afternoon. If you feel sluggish, bloated, hungry, tired or out of sorts after lunch you may resort to extra caffeine, snacks or you may just suffer through, making mistakes you could have avoided if you'd felt better.
So what does this tell us? If you need more carbohydrates in your diet, you will probably do best on a low fat diet. This type diet will give you the carbohydrates your body craves. If you need more protein you should look at a low-carb diet. This will help balance your blood sugar and keep you from feeling hungry all the time.
And if you're somewhere in the middle, you might want to look at diets that are reduced fat with fewer but more complex carbohydrates. These would be diets like the Mediterranean Diet, the G.I. Diet (Glycemic Index Diet), the Idiot Proof Diet and the Zone Diet.
Bust Your Excuses to Achieve Amazing Results!
Before we can get stuck into achieving our health and fitness goals, we need to stop making excuses. We need to accept that we are in control of our actions: everything we do (or don't do) will either take us a step closer to our goals, or a step further away.
We need to be realistic about where we are now, and why. If you are overweight, it is because the calorie balance has been going the wrong way for an extended period of time and you need to change things to get it going the other way. If you blame your genes or lack of time or any other 'reason' you are more likely to let action pass you by - whereas in fact if you have these factors working against you it means you just have to put extra effort in!
Everyone has different challenges, but they make success all the sweeter! Cultivating a 'can-do' attitude is the first step to lasting success. Nothing worth achieving is ever easy and there are usually sacrifices or compromises to be made.
Next time you are trying to justify that piece of cake, or not taking some exercise, listen to what you are saying to yourself. The idea that 'I deserve it' can be very destructive - we really deserve to treat ourselves well and be healthy! Ask yourself if you are giving a valid reason or if it is just an excuse - you can usually tell because excuses tend to sound feeble when you listen to them properly! Imagine there is another person in the conversation (such as a Personal Trainer) and that you are explaining yourself to them.
Every time you hear an excuse forming in your mind, stop it in its tracks and even take the mickey out of it - as if you are listening to someone moaning about something you have no time or sympathy for (even pull a face as you do so - it helps!). This will help you see your 'excuses' as feeble and immediately cause you to shift your mindset and approach to life to a more positive 'I can do it' attitude!
We need to be realistic about where we are now, and why. If you are overweight, it is because the calorie balance has been going the wrong way for an extended period of time and you need to change things to get it going the other way. If you blame your genes or lack of time or any other 'reason' you are more likely to let action pass you by - whereas in fact if you have these factors working against you it means you just have to put extra effort in!
Everyone has different challenges, but they make success all the sweeter! Cultivating a 'can-do' attitude is the first step to lasting success. Nothing worth achieving is ever easy and there are usually sacrifices or compromises to be made.
Next time you are trying to justify that piece of cake, or not taking some exercise, listen to what you are saying to yourself. The idea that 'I deserve it' can be very destructive - we really deserve to treat ourselves well and be healthy! Ask yourself if you are giving a valid reason or if it is just an excuse - you can usually tell because excuses tend to sound feeble when you listen to them properly! Imagine there is another person in the conversation (such as a Personal Trainer) and that you are explaining yourself to them.
Every time you hear an excuse forming in your mind, stop it in its tracks and even take the mickey out of it - as if you are listening to someone moaning about something you have no time or sympathy for (even pull a face as you do so - it helps!). This will help you see your 'excuses' as feeble and immediately cause you to shift your mindset and approach to life to a more positive 'I can do it' attitude!
Saturday, July 26, 2008
How to Improve Your Physical Fitness While Losing Weight and Having Fun
The one and only fundamental need that we as human beings need is our health. If we don't have good health, it does not really matter what else we have or do.
As the economic condition of people worldwide is improving, people everywhere are becoming more and more concerned about their health. Fortunately there is a growing awareness about why we should get ourselves healthy and how we can lose weight and become healthy. It is very important to collect and practice this information so it can be beneficial and effective for ourselves and for other people.
One of the major measures of how healthy we are is our physical fitness. Our physical fitness is an essential element in our good health. If we do not keep ourselves physically fit then it is impossible for us to become healthy and lose weight. Without taking care of this important aspect of health we are unable to live a healthier and prosperous life.
We define the physical fitness by the ability to undertake physical activity for a predetermined amount of time. Do you remember how many times you do activities to maintain good physical health?
Most people can't remember how many times they worked out last week, or they can because the answer is 0. Perhaps the best way to maintain fitness can be get through sports and games such as outdoor activities like basketball, volleyball, etc. Other activities may include playing, travel, shopping, and many other activity in a certain level of effort is required.
Of course to become properly physically fit one must undertake more rigorous training methods such as cycling, yoga, aerobics, and many other exercises which improve the respiratory system, cardiovascular system, muscle strength and flexibility
As the economic condition of people worldwide is improving, people everywhere are becoming more and more concerned about their health. Fortunately there is a growing awareness about why we should get ourselves healthy and how we can lose weight and become healthy. It is very important to collect and practice this information so it can be beneficial and effective for ourselves and for other people.
One of the major measures of how healthy we are is our physical fitness. Our physical fitness is an essential element in our good health. If we do not keep ourselves physically fit then it is impossible for us to become healthy and lose weight. Without taking care of this important aspect of health we are unable to live a healthier and prosperous life.
We define the physical fitness by the ability to undertake physical activity for a predetermined amount of time. Do you remember how many times you do activities to maintain good physical health?
Most people can't remember how many times they worked out last week, or they can because the answer is 0. Perhaps the best way to maintain fitness can be get through sports and games such as outdoor activities like basketball, volleyball, etc. Other activities may include playing, travel, shopping, and many other activity in a certain level of effort is required.
Of course to become properly physically fit one must undertake more rigorous training methods such as cycling, yoga, aerobics, and many other exercises which improve the respiratory system, cardiovascular system, muscle strength and flexibility
Lose Stomach Fat - 3 Important Tips
So you have been doing sit-ups and crunches for some time now and you still have not lost the weight around your mid section. You may even have gone on some ridiculous starvation diet to shed the spare tire to no avail. How can you lose that persistent stomach fat?
De-stress yourself. You got it, stress is one of the leading causes of retaining stomach fat. When you are under stress your body produces cortisol which acts as a fat building stimulus. Learning how to decompress after a hard day will alleviate the production of cortisol and melt away the unwanted fat.
One of the best ways to de-stress your body is through exercise. Exercise will release the tension that has built up in your body throughout the day. All it really takes is a short walk to burn off that tension. If you live near a gym, consider a membership. You do not have to go seven days a week, but for effectiveness you should go at least three times a week.
Drink plenty of water. Water will help fill you up and flush out your body. Drinking pineapple juice will also help regulate water retention. This natural diuretic is a great source of vitamins too.
Get plenty of protein in your diet. Protein has staying power, in other words you will feel fuller longer. Eating lean red meats and skinless boneless chicken will give you the protein you need without the added fat.
Do not skip meals. That is quite possibly the worst thing you can do to your body. Remember, your body has a self preservation mode that will kick in when it thinks it is not getting enough nutrients. This mode will in fact make you gain more weight when you do eat because it thinks it is starving and it needs to preserve itself to keep your organs functioning.
Remember the episode of Seinfeld when Elaine wanted the big salad? Well, think big salad. Create a salad of dark green leafy veggies, broccoli and skinless boneless chicken cut into bite sized pieces. Instead of using salad dressing, use olive oil. This alternative is healthy and provides nutrition for your body. You can even add a bit of flaxseed for fiber and flavor. This nutty tasting seed will help in removing waste from your body.
Three things need to be kept in mind when you want to lose stomach fat: de-stress yourself, exercise and eat healthy and in moderation. Combine these three factors and you will lose the stomach fat in no time.
De-stress yourself. You got it, stress is one of the leading causes of retaining stomach fat. When you are under stress your body produces cortisol which acts as a fat building stimulus. Learning how to decompress after a hard day will alleviate the production of cortisol and melt away the unwanted fat.
One of the best ways to de-stress your body is through exercise. Exercise will release the tension that has built up in your body throughout the day. All it really takes is a short walk to burn off that tension. If you live near a gym, consider a membership. You do not have to go seven days a week, but for effectiveness you should go at least three times a week.
Drink plenty of water. Water will help fill you up and flush out your body. Drinking pineapple juice will also help regulate water retention. This natural diuretic is a great source of vitamins too.
Get plenty of protein in your diet. Protein has staying power, in other words you will feel fuller longer. Eating lean red meats and skinless boneless chicken will give you the protein you need without the added fat.
Do not skip meals. That is quite possibly the worst thing you can do to your body. Remember, your body has a self preservation mode that will kick in when it thinks it is not getting enough nutrients. This mode will in fact make you gain more weight when you do eat because it thinks it is starving and it needs to preserve itself to keep your organs functioning.
Remember the episode of Seinfeld when Elaine wanted the big salad? Well, think big salad. Create a salad of dark green leafy veggies, broccoli and skinless boneless chicken cut into bite sized pieces. Instead of using salad dressing, use olive oil. This alternative is healthy and provides nutrition for your body. You can even add a bit of flaxseed for fiber and flavor. This nutty tasting seed will help in removing waste from your body.
Three things need to be kept in mind when you want to lose stomach fat: de-stress yourself, exercise and eat healthy and in moderation. Combine these three factors and you will lose the stomach fat in no time.
What is the Quickest Way to Lose Weight Fast? - 4 Great Fast Weight Loss Tips
If you want to lose weight fast then what is the quickest way that you can achieve it? Discover exactly how to shift the flab within days in this article.
If you are looking for the absolute quickest way to lose weight then you need to combine the right diet with the right exercise. Let's take a look at what you should eat first.
Soup Diet
This is one way of losing weight quickly. Soup has been fed to prisoners of war for years and we all know how quickly they lose weight.
Avoid soups that are creamy or contain milk. Go for the thin soups with different vegetables like lentil soup or minestrone. No bread is allowed.
Fruit Diet
As well as soup, you should incorporate fruit into your diet. Fruit is great because it also does not contain many calories but it does give you a lot of nutrition and fill you up. The best fruits are those with stones in them like peaches and nectarines because they have a low glycaemic index.
Avoid fruit juices. These will make you fat because they are like 15 fruits to one carton.
Vegetables Diet
As well as the above two, also combine vegetables into your diet. Leafy green vegetables are great because they contain hardly any calories, however they are also difficult to eat. No salad dressing is allowed as these are pure calories that you don't want.
I also advise trying steamed vegetables such as carrots, broccoli and parsnips. These taste great.
Exercise
If you really want to know the absolute quickest way to lose weight then diet is not enough, you also need exercise.
The best type of exercise is interval training. So instead of jogging for 30 minutes you should instead start running for 30 seconds and then change to sprinting for 30 seconds. Every 30 seconds you should alternate between running and sprinting.
If you are looking for the absolute quickest way to lose weight then you need to combine the right diet with the right exercise. Let's take a look at what you should eat first.
Soup Diet
This is one way of losing weight quickly. Soup has been fed to prisoners of war for years and we all know how quickly they lose weight.
Avoid soups that are creamy or contain milk. Go for the thin soups with different vegetables like lentil soup or minestrone. No bread is allowed.
Fruit Diet
As well as soup, you should incorporate fruit into your diet. Fruit is great because it also does not contain many calories but it does give you a lot of nutrition and fill you up. The best fruits are those with stones in them like peaches and nectarines because they have a low glycaemic index.
Avoid fruit juices. These will make you fat because they are like 15 fruits to one carton.
Vegetables Diet
As well as the above two, also combine vegetables into your diet. Leafy green vegetables are great because they contain hardly any calories, however they are also difficult to eat. No salad dressing is allowed as these are pure calories that you don't want.
I also advise trying steamed vegetables such as carrots, broccoli and parsnips. These taste great.
Exercise
If you really want to know the absolute quickest way to lose weight then diet is not enough, you also need exercise.
The best type of exercise is interval training. So instead of jogging for 30 minutes you should instead start running for 30 seconds and then change to sprinting for 30 seconds. Every 30 seconds you should alternate between running and sprinting.
Thursday, July 24, 2008
Using the GI Index For Weight Loss
The glycemic index is gaining a lot of speed as a new health trend. We are seeing more and more articles on the topic and even seeing new diet and weight loss programs using the concept. While the glycemic index is a great tool to use it isn't as black and white as it may appear.
What is the glycemic index?
The glycemic index, or GI, measures how high your blood sugar rises after eating 50 grams of carbohydrate. So eating 50 grams worth of white bread compared to 50 grams of sugar (sucrose). The higher the GI value the quicker you absorb the carbs from that food. The lower GI means it has slower absorption resulting in lower blood sugar and insulin response. For the most part this goes hand in hand with any healthy eating plan as the higher GI foods tend to be high sugar foods and refined products like white bread. The lower GI foods include more of the whole grain products, fruits and vegetables.
However, this isn't as straight forward as it sounds. The GI is only based on eating that one food. We typically don't sit down and eat several slices of bread or a cup of rice. Most often we are eating them in combination with other foods. Once you add in other foods...more carbohydrate foods, fat, and protein the GI of that entire meal will change. Things that affect the GI of a food include:
- The other foods eaten at the same time- protein and fat can alter the absorption time.
- Preparation of the food: cooked, uncooked, seasoned (i.e. al dente noodles have a lower GI than well cooked noodles)
- Your body's unique reaction to the food
- Ripeness
The GI index is a great tool as a general guideline, but nothing to look at as black and white. For example, carrots are a high GI food, but this doesn't mean you are going to have a large blood sugar spike and gain weight because you had some on your salad (despite what many fad diets may tell you). This isn't a reason to avoid carrots. Think about it this way. To eat 50 grams of carrots you would need to eat 10 cups in one sitting. You'd have to really love carrots to accomplish that.
What is the glycemic index?
The glycemic index, or GI, measures how high your blood sugar rises after eating 50 grams of carbohydrate. So eating 50 grams worth of white bread compared to 50 grams of sugar (sucrose). The higher the GI value the quicker you absorb the carbs from that food. The lower GI means it has slower absorption resulting in lower blood sugar and insulin response. For the most part this goes hand in hand with any healthy eating plan as the higher GI foods tend to be high sugar foods and refined products like white bread. The lower GI foods include more of the whole grain products, fruits and vegetables.
However, this isn't as straight forward as it sounds. The GI is only based on eating that one food. We typically don't sit down and eat several slices of bread or a cup of rice. Most often we are eating them in combination with other foods. Once you add in other foods...more carbohydrate foods, fat, and protein the GI of that entire meal will change. Things that affect the GI of a food include:
- The other foods eaten at the same time- protein and fat can alter the absorption time.
- Preparation of the food: cooked, uncooked, seasoned (i.e. al dente noodles have a lower GI than well cooked noodles)
- Your body's unique reaction to the food
- Ripeness
The GI index is a great tool as a general guideline, but nothing to look at as black and white. For example, carrots are a high GI food, but this doesn't mean you are going to have a large blood sugar spike and gain weight because you had some on your salad (despite what many fad diets may tell you). This isn't a reason to avoid carrots. Think about it this way. To eat 50 grams of carrots you would need to eat 10 cups in one sitting. You'd have to really love carrots to accomplish that.
3 Great Ways to Boost Your Metabolism in Order to Lose Weight
Boosting your metabolism is one of the most important things you need to do if you want to lose weight. Your metabolism is what determines how many calories you burn. If you have a high metabolism, it will be easier to burn calories. On the other hand, if you have a low metabolism, it will be harder to burn calories, and therefore lose weight.
Boosting your metabolism does require a bit of work, but it's not hard once you know how to do it, and if you read on, you will learn some of the things you can do to speed things up.
Before I go on, there is an important factor you must keep in mind when wanting to lose weight. Muscle requires more energy to maintain than fat does. This means that if you have more muscle, you will have a higher metabolism. So the next time someone suggests you can lose weight without any exercise, remember this! You cannot build muscle without some form of exercise!
So, if you want to boost your metabolism, here are some things you can do:
1. Exercise regularly - Your exercise routine should contain no more than 15 minutes of resistance training followed by 15 minutes of intervals training, 3 days a week. Follow your exercise routine with an easy to digest protein drink. This helps to build muscle, therefore increasing your metabolism.
2. Eat whole foods - lean meats, fish and chicken (for protein), plenty of vegetables and fruit if you need something sweet. Whole foods take a lot more energy to digest than processed foods do, so fresh fruit and vegetables are a great way to go. Proteins also help to make you feel full for longer.
3. Eat around 5 to 6 times a day, starting with breakfast - this is by far the best way to give your metabolism a boost each morning.
Of course you must eat the right amount of calories each day too. If you consume too many, you will gain weight. If you consume too little, you will also gain weight. This is because your body goes into "starvation" mode and will become very efficient at storing fat, so the very next time you eat - it's straight to the hips! This is the same when you skip meals and especially breakfast.
If you're unsure as to how many calories you should consume each day, then you should use a Basal Metabolic Rate (BMR) calculator. Visit the site below, type "BMR" into the search field at the top, and you will be directed to a page that will show you how you can download one for free. This calculator will be a great tool to help you determine if you're eating enough (or too much).
Boosting your metabolism does require a bit of work, but it's not hard once you know how to do it, and if you read on, you will learn some of the things you can do to speed things up.
Before I go on, there is an important factor you must keep in mind when wanting to lose weight. Muscle requires more energy to maintain than fat does. This means that if you have more muscle, you will have a higher metabolism. So the next time someone suggests you can lose weight without any exercise, remember this! You cannot build muscle without some form of exercise!
So, if you want to boost your metabolism, here are some things you can do:
1. Exercise regularly - Your exercise routine should contain no more than 15 minutes of resistance training followed by 15 minutes of intervals training, 3 days a week. Follow your exercise routine with an easy to digest protein drink. This helps to build muscle, therefore increasing your metabolism.
2. Eat whole foods - lean meats, fish and chicken (for protein), plenty of vegetables and fruit if you need something sweet. Whole foods take a lot more energy to digest than processed foods do, so fresh fruit and vegetables are a great way to go. Proteins also help to make you feel full for longer.
3. Eat around 5 to 6 times a day, starting with breakfast - this is by far the best way to give your metabolism a boost each morning.
Of course you must eat the right amount of calories each day too. If you consume too many, you will gain weight. If you consume too little, you will also gain weight. This is because your body goes into "starvation" mode and will become very efficient at storing fat, so the very next time you eat - it's straight to the hips! This is the same when you skip meals and especially breakfast.
If you're unsure as to how many calories you should consume each day, then you should use a Basal Metabolic Rate (BMR) calculator. Visit the site below, type "BMR" into the search field at the top, and you will be directed to a page that will show you how you can download one for free. This calculator will be a great tool to help you determine if you're eating enough (or too much).
How to Lose Fat - 4 Simple Steps to Fast Fat Loss
I'm sure you want to lose fat as quickly and easily as possible. I am going to show you a simple program that you can start using today. Follow these 4 steps and get ready to start losing the fat.
Step 1 - Food Quality
For really easy fat loss, that will virtually work for you on autopilot, all you need to do is eat high quality food. If you provide your body with high nutritional value food it will be satisfied quicker and with less food needed. You get hungry because you body needs certain nutrients to keep you healthy, if you only eat bad processed junk food that contains hardly any nutritional value, then your body will not get the nutrients it needs. It will keep you hungry until it is provided with the food it wants. This will cause you to eat more and more high calorie junk food, making fat loss practically impossible. However, if you only eat good quality food that contains all the nutrients you body needs, it will only take a small amount of food and calories to satisfy you body.
Step 2 - Food Quantity
Even the most healthy food can make you fat if you eat too much of it. If you want to lose fat you must have a calorie deficit. You must eat less calories than you usually eat to stimulate fat loss. Although, decreasing the number of calories by a big amount will not work because your body will think you are starving and will try to keep it's fat storage for energy. Only decrease your calories by a maximum of 500 a day, or else your body will perceive it as a threat.
Step 3 - Resistance Training
Use weight training to build up you muscle and strength. Don't worry, you won't get big and bulky unless you eat more calories than your body needs. Also it takes years for body builders to get as big as they are and most use steroids anyway. The weight training you do will replace you fat with muscle. Your metabolism will increase and will be elevated for up to 48 hours after each workout. Muscle is metabolically active tissue and the more you have the more calories you will burn. Building muscle is the easiest way to automatically burn extra calories throughout the day. Aim to workout your whole body each week, split the workout into 3 days a week, for example do your legs on Monday and your back, biceps on Wednesday, etc.
Step 4 - Cardio
Cardio is the best way to burn fat straight off your body. The best time to do it is in the morning on an empty stomach. This will make sure your body uses fat instead of you glucose stores. You will have been asleep and without food for 8 hours making your glucose store very low. This will mean that your body will have to get it's energy from your fat instead.
Step 1 - Food Quality
For really easy fat loss, that will virtually work for you on autopilot, all you need to do is eat high quality food. If you provide your body with high nutritional value food it will be satisfied quicker and with less food needed. You get hungry because you body needs certain nutrients to keep you healthy, if you only eat bad processed junk food that contains hardly any nutritional value, then your body will not get the nutrients it needs. It will keep you hungry until it is provided with the food it wants. This will cause you to eat more and more high calorie junk food, making fat loss practically impossible. However, if you only eat good quality food that contains all the nutrients you body needs, it will only take a small amount of food and calories to satisfy you body.
Step 2 - Food Quantity
Even the most healthy food can make you fat if you eat too much of it. If you want to lose fat you must have a calorie deficit. You must eat less calories than you usually eat to stimulate fat loss. Although, decreasing the number of calories by a big amount will not work because your body will think you are starving and will try to keep it's fat storage for energy. Only decrease your calories by a maximum of 500 a day, or else your body will perceive it as a threat.
Step 3 - Resistance Training
Use weight training to build up you muscle and strength. Don't worry, you won't get big and bulky unless you eat more calories than your body needs. Also it takes years for body builders to get as big as they are and most use steroids anyway. The weight training you do will replace you fat with muscle. Your metabolism will increase and will be elevated for up to 48 hours after each workout. Muscle is metabolically active tissue and the more you have the more calories you will burn. Building muscle is the easiest way to automatically burn extra calories throughout the day. Aim to workout your whole body each week, split the workout into 3 days a week, for example do your legs on Monday and your back, biceps on Wednesday, etc.
Step 4 - Cardio
Cardio is the best way to burn fat straight off your body. The best time to do it is in the morning on an empty stomach. This will make sure your body uses fat instead of you glucose stores. You will have been asleep and without food for 8 hours making your glucose store very low. This will mean that your body will have to get it's energy from your fat instead.
The Miracle of Meal Replacement Bars - Show Off Your Body on the Beach With This Diet Strategy
In this article we are going to discuss meal replacement bars. As we have discussed in other places, meal replacement diets are simply those that incorporate pre packaged foods as a substitution for your ordinary breakfast, lunch and dinner routines. ( and ALL of the snacks in between..:-) As most of us are ALREADY aware, people have been losing weight using this approach for decades, but only recently have these diets become incredibly powerful and popular with mainstream folks like you and I. Let's take a closer look below.
Filed Under: What Are Meal Replacement Bars, Anyway?
Simply stated, they are portion controlled, EXACTLY nuanced and nutritionally balanced meals that come in a pretty package..:-) Typically 150 calories on the LOW end and run up to just about 425 on the high end for the heavy sort of protein rich bars that are the approach of choice for many weight lifter and bodybuilder types. If you are using this approach for weight loss purposes, you should expect the diet bars to provide a GREAT nutritional value, LOW in calories ( the lower end of the above scale) and HIGH in taste quotient and digestibility. Many of these meal replacement bars taste SO good...that ordinary folks who DON'T need to lose weight will regularly eat them in ADDITION to their regular meals. (not FAIR, right..;-)
Filed Under: What to Avoid
Easy. These are NOT supposed to be candy - so DON'T treat them like they are. If you want to lose weight, eating 12 bars a day is NOT going to do you any good! Nor are the convenience store variety of these bars going to help much, as they are INDEED typically of the impulse buy variety and NOT usually the specifically formulated and scientifically specialized to help you get skinny. If you are trying to lose weight, as above.....STAY away from the heavy duty protein bars, as they CAN be delicious...they are also very fattening, HIGH in sugar and really specially formulated for those who are trying to pack ON the pounds....not watch them melt away.
Filed Under: What Are Meal Replacement Bars, Anyway?
Simply stated, they are portion controlled, EXACTLY nuanced and nutritionally balanced meals that come in a pretty package..:-) Typically 150 calories on the LOW end and run up to just about 425 on the high end for the heavy sort of protein rich bars that are the approach of choice for many weight lifter and bodybuilder types. If you are using this approach for weight loss purposes, you should expect the diet bars to provide a GREAT nutritional value, LOW in calories ( the lower end of the above scale) and HIGH in taste quotient and digestibility. Many of these meal replacement bars taste SO good...that ordinary folks who DON'T need to lose weight will regularly eat them in ADDITION to their regular meals. (not FAIR, right..;-)
Filed Under: What to Avoid
Easy. These are NOT supposed to be candy - so DON'T treat them like they are. If you want to lose weight, eating 12 bars a day is NOT going to do you any good! Nor are the convenience store variety of these bars going to help much, as they are INDEED typically of the impulse buy variety and NOT usually the specifically formulated and scientifically specialized to help you get skinny. If you are trying to lose weight, as above.....STAY away from the heavy duty protein bars, as they CAN be delicious...they are also very fattening, HIGH in sugar and really specially formulated for those who are trying to pack ON the pounds....not watch them melt away.
Caralluma Fimbriata - the New Weightloss Supplement
Caralluma Fimbriata is a succulent plant that belongs to the family of Asdepiadeceae which includes cactus plants. The plant bears star-shaped, fleshy flowers that are black, purple, red or yellow in color and the leaves tend to be spiny. In rural and tribal India the plant is used daily as a vegetable, eaten either raw or cooked or pickled. Indian tribals chew on pieces of the plant to ward off hunger and thirst and to improve energy levels especially on long hunts or during periods of famine. In fact the Indian Ministry of Health lists Caralluma as a medicinal plant and lists it as a famine food.
Caralluma has a combination of Glycosides that work by inhibiting enzymes (chiefly Citrate Lyase) and thus prevent accumulation of fat. The body uses stored reserves of fat to get calories and the nett result is a reduction in fat stores. In this aspect it acts as an agent that induces thermogenesis. Caralluma also suppresses appetite but its actions at the central nervous system level seems to be minimal in comparison to Hoodia. Caralluma also seems to improve the Serotonin concentration in the brain and this helps cause satiety and wards off depression associated with dieting and weight loss attempts.
Caralluma not only causes weight loss by suppressing appetite and causing stored fats to be burnt off but also is associated with a noticeable reduction in the waist circumference. Carraluma is thus finding use as a weightloss supplement, in diabetes due to its ability to reduce blood sugar levels and also as a vegetable. More and more weightloss supplements are using Caralluma as an active ingredient for its efficacy. Caralluma use has not been associated with any adverse effects or any stimulant activities. The very fact that the plant has been used for centuries and is continued to be used by people across India is testimonial to its safety.
Caralluma has the potential to be the next Hoodia and could even be better because of its limited action at a central level and also its ability to help lose inches. In summary it is safe to mention that Caralluma has made a strong beginning and only time will tell whether it would be the answer to obesity and its related adverse health effects.
Caralluma has a combination of Glycosides that work by inhibiting enzymes (chiefly Citrate Lyase) and thus prevent accumulation of fat. The body uses stored reserves of fat to get calories and the nett result is a reduction in fat stores. In this aspect it acts as an agent that induces thermogenesis. Caralluma also suppresses appetite but its actions at the central nervous system level seems to be minimal in comparison to Hoodia. Caralluma also seems to improve the Serotonin concentration in the brain and this helps cause satiety and wards off depression associated with dieting and weight loss attempts.
Caralluma not only causes weight loss by suppressing appetite and causing stored fats to be burnt off but also is associated with a noticeable reduction in the waist circumference. Carraluma is thus finding use as a weightloss supplement, in diabetes due to its ability to reduce blood sugar levels and also as a vegetable. More and more weightloss supplements are using Caralluma as an active ingredient for its efficacy. Caralluma use has not been associated with any adverse effects or any stimulant activities. The very fact that the plant has been used for centuries and is continued to be used by people across India is testimonial to its safety.
Caralluma has the potential to be the next Hoodia and could even be better because of its limited action at a central level and also its ability to help lose inches. In summary it is safe to mention that Caralluma has made a strong beginning and only time will tell whether it would be the answer to obesity and its related adverse health effects.
Wednesday, July 23, 2008
Good Diets For Your Body and Mind
There are so many good diets out there that are not only awesome for your body, but for your mind too. When you take care of your body, you can expect to take care of your mind. Being healthy is not just a physical thing. One should strive to be healthy in all areas of life. Your diet can aid you in this discovery. What you put in your body can make a huge difference on how you feel and for how long you feel it. When you eat foods that are not good for you but are comforting, you may find you feel great for a short time, then crash and not feel well at all. When you eat foods that are good for you, you find that your stamina is better and it lasts longer. You will not get a false feeling of well-being.
Eating Well Makes You Feel Good
Eating the right foods is the key to feeling good. For those who begin good diets after having bad eating habits, you may feel a bit out of sorts for a few weeks. Your body will need time to adjust and get used to eating right. Once you make the switch, you will notice your body will crave less junk, you will have more energy over all, and you will begin to lose weight. Al of these benefits will not only make you feel good physically, they will make you feel wonderful mentally. The key to a happy and healthy life is a proper diet. Food does not have to be an enemy. It can be your best friend in a healthy way.
Treating Yourself
When people think of dieting, or good diets in general, they think of horrible restrictions. No one wants to not ever enjoy a treats and fun foods again. The truth is, when you eat the right diet you can treat yourself to goodies. There is no reason to cut yourself off from the foods you enjoy. The only time fun and comfort foods should be avoided is in the beginning of a new diet regime. That way your body can adjust to eating right. Then you can re-introduce these foods and eat them in moderation. It is a myth that if you eat healthy or are on a diet you cannot have sweets. You will not gain back the weight just by treating yourself once in a while. Just do not go back to your poor eating habits, or you will.
What You Can Do To Maintain Your Diet
When maintaining good diets, you can do a lot to keep up with your efforts. This is not hard work either. The hardest part is the start up. The maintaining is easy. You just keep on eating healthy like you have been, treat yourself every now and again, and get the exercise you need. If you do this you will find that the diet you choose will work wonders for you and your over all well-being.
Eating Well Makes You Feel Good
Eating the right foods is the key to feeling good. For those who begin good diets after having bad eating habits, you may feel a bit out of sorts for a few weeks. Your body will need time to adjust and get used to eating right. Once you make the switch, you will notice your body will crave less junk, you will have more energy over all, and you will begin to lose weight. Al of these benefits will not only make you feel good physically, they will make you feel wonderful mentally. The key to a happy and healthy life is a proper diet. Food does not have to be an enemy. It can be your best friend in a healthy way.
Treating Yourself
When people think of dieting, or good diets in general, they think of horrible restrictions. No one wants to not ever enjoy a treats and fun foods again. The truth is, when you eat the right diet you can treat yourself to goodies. There is no reason to cut yourself off from the foods you enjoy. The only time fun and comfort foods should be avoided is in the beginning of a new diet regime. That way your body can adjust to eating right. Then you can re-introduce these foods and eat them in moderation. It is a myth that if you eat healthy or are on a diet you cannot have sweets. You will not gain back the weight just by treating yourself once in a while. Just do not go back to your poor eating habits, or you will.
What You Can Do To Maintain Your Diet
When maintaining good diets, you can do a lot to keep up with your efforts. This is not hard work either. The hardest part is the start up. The maintaining is easy. You just keep on eating healthy like you have been, treat yourself every now and again, and get the exercise you need. If you do this you will find that the diet you choose will work wonders for you and your over all well-being.
Quick Weight Loss - Sure You Want to Do This?
Now a days it seems everything has to be quick, fast or hurry up. Same way with getting rid of the spare tire around your mid-section. Have to have Quick Weight Loss, even though it took a long time to get that extra weight on your body. In this article I want to touch on several points to open your eyes against Quick Weight Loss. Like why you do not need to skip meals, why you should maintain a regular time for meals, eat in moderation and a few others. This article will discuss why quick weight loss is not the best route to take to lose weight.
Quick weight loss can cause your body to start storing fat instead of burning it up. When you start skipping meals the body will start storing fat preparing itself for the next long absents of food. This drastic change in eating habits will throw your body off and when you do eat, you will want to eat more to satisfy your food craving.
Now to keep everything in check, you need to maintain a certain time for your meals. Keep the same schedule as best you can and your body will realize that it does not have to store any fat as food is coming in on a regular basis. By keeping on a schedule you will reduce your cravings for something to eat and you will be able to think about something else besides food. Eat at your appropriate time and stay consistent and your body will thank you for it by letting the pounds start melting away.
Eating foods in moderation will go a long way to losing weight. Did you know by eating in moderation you can eat anything that you want? So, you want have to give up your favorite foods or desserts. A scoop of ice-cream can be just as satisfying as several and you want be adding on all those extra calories.
One of the best things you can do to lose weight is drink lots of water. Water is very beneficial to your body. It helps you to fill fuller, killing those hungry pains. Drinking a glass of water every two hours does wonders for the body. By taking in this amount of water each day you will start flushing out unwanted elements and toxins from your body making for a healthier you. Water helps in the digestion of your food and it makes it easier to carry nutrients through out your body.
Did you know that by adding more beans to your diet will help curb hunger? Beans are a great source of protein and are less fattening. By using beans you could do without so much meat. Meat has a lot of fat in it, but I am not saying give up meat totally. By replacing meat every once in awhile you will be cutting back even more on calories because you will replacing fat with protein.
Finally yet importantly, go to the gym. Going to the gym will help in burning up those calories and firming up those muscles. You have to get physical to be able to get rid of that fat. By getting physical at the gym you will help speed up your metabolism. When you do this it starts a chain reaction in the body. The fat will start melting off quicker, you will be burning up more calories and you want be as tired. Even after you have finished working out, your metabolism is still in overdrive burning those calories. Matter of a fact you will start noticing an increase in energy and stamina.
Quick weight loss can cause your body to start storing fat instead of burning it up. When you start skipping meals the body will start storing fat preparing itself for the next long absents of food. This drastic change in eating habits will throw your body off and when you do eat, you will want to eat more to satisfy your food craving.
Now to keep everything in check, you need to maintain a certain time for your meals. Keep the same schedule as best you can and your body will realize that it does not have to store any fat as food is coming in on a regular basis. By keeping on a schedule you will reduce your cravings for something to eat and you will be able to think about something else besides food. Eat at your appropriate time and stay consistent and your body will thank you for it by letting the pounds start melting away.
Eating foods in moderation will go a long way to losing weight. Did you know by eating in moderation you can eat anything that you want? So, you want have to give up your favorite foods or desserts. A scoop of ice-cream can be just as satisfying as several and you want be adding on all those extra calories.
One of the best things you can do to lose weight is drink lots of water. Water is very beneficial to your body. It helps you to fill fuller, killing those hungry pains. Drinking a glass of water every two hours does wonders for the body. By taking in this amount of water each day you will start flushing out unwanted elements and toxins from your body making for a healthier you. Water helps in the digestion of your food and it makes it easier to carry nutrients through out your body.
Did you know that by adding more beans to your diet will help curb hunger? Beans are a great source of protein and are less fattening. By using beans you could do without so much meat. Meat has a lot of fat in it, but I am not saying give up meat totally. By replacing meat every once in awhile you will be cutting back even more on calories because you will replacing fat with protein.
Finally yet importantly, go to the gym. Going to the gym will help in burning up those calories and firming up those muscles. You have to get physical to be able to get rid of that fat. By getting physical at the gym you will help speed up your metabolism. When you do this it starts a chain reaction in the body. The fat will start melting off quicker, you will be burning up more calories and you want be as tired. Even after you have finished working out, your metabolism is still in overdrive burning those calories. Matter of a fact you will start noticing an increase in energy and stamina.
The Cookie Diet Plan - Discover How Celebrities Lose Weight
For those of you who are a lot like me because you also need to shed a few pounds, there is a program out there that has proven results. The Cookie Diet plan, created by renowned physician Dr. Sanford Siegal of Miami, is a weight loss tool that works. After learning of the Cookie Diet plan by seeing a segment about it on the news, I decided to give it a try myself. It was really pretty easy compared to other weight loss programs I have tried.
Like many of you, I have a genetic makeup that makes it a little difficult to shed pounds, and that combined with the fact that I just hate going around hungry all the time really made it hard for me to stick with a diet long enough to see any real results. Despite my good intentions and high hopes, I usually failed to lose any significant amount of weight, and when I did, I often just put the pounds back on again later. Then, I saw the news segment one morning, and the Cookie Diet plan made me a winner - or should I say loser?
The Dr. Sanford Siegal Cookie Diet was easy to follow, and it actually worked. I dropped thirty pounds over the course of a few months, and now, if I see the scale start to move up a bit, I go back to eating cookies, and all is well once again. The diet is really pretty easy to follow. All you have to do is eat six cookies a day and have a meal that consists of lean protein (chicken) and vegetables. That's all there is to it. Of course, it is always a good idea to consult your physician before starting any kind of weight loss program, so I did that too.
It was fully endorsed by my doctor, as the diet contains no drugs whatsoever. It is food, plain and simple. The special cookies are formulated to help you get rid of your hunger pangs, and if you are not hungry and listening to that growling belly, you can stick to your diet. The amino acids, special kinds of proteins, have long been known to suppress the appetite, but until Dr. Siegal came along and made these delicious cookies with these proteins in them, I had never even heard of any kind of food that contained them. It truly makes sense. Eat food that contains ingredients that curb your hunger pangs, eat less, and lose weight.
On TV, I saw the doctor and one of his recent success stories, a young man by the name of Warren Thompson from Tempe, Arizona. Warren heard about the cookie weight loss plan, and in about three months time, he lost over seventy pounds. Dr. Siegal created these cookies decades ago, and his patients in his obesity practice have been the lucky ones until recently.
Now, I have joined the ranks of Warren Thompson and the thousands of others who have eaten cookies and lost weight, and thanks to Dr. Siegal's wise initiative to get these special cookies available to anyone who needs to lose a few (or several) pounds, just about anyone in the US can try the Dr. Sanford Siegal Cookie Diet plan. The cookies come in several tasty varieties, and they are now available beyond the sunny walls of Miami. Several malls throughout the country are carrying the cookies in kiosks, but even if you don't see the kiosks at your local shopping center, you can just click your way to weight loss by ordering the cookies online.
Like many of you, I have a genetic makeup that makes it a little difficult to shed pounds, and that combined with the fact that I just hate going around hungry all the time really made it hard for me to stick with a diet long enough to see any real results. Despite my good intentions and high hopes, I usually failed to lose any significant amount of weight, and when I did, I often just put the pounds back on again later. Then, I saw the news segment one morning, and the Cookie Diet plan made me a winner - or should I say loser?
The Dr. Sanford Siegal Cookie Diet was easy to follow, and it actually worked. I dropped thirty pounds over the course of a few months, and now, if I see the scale start to move up a bit, I go back to eating cookies, and all is well once again. The diet is really pretty easy to follow. All you have to do is eat six cookies a day and have a meal that consists of lean protein (chicken) and vegetables. That's all there is to it. Of course, it is always a good idea to consult your physician before starting any kind of weight loss program, so I did that too.
It was fully endorsed by my doctor, as the diet contains no drugs whatsoever. It is food, plain and simple. The special cookies are formulated to help you get rid of your hunger pangs, and if you are not hungry and listening to that growling belly, you can stick to your diet. The amino acids, special kinds of proteins, have long been known to suppress the appetite, but until Dr. Siegal came along and made these delicious cookies with these proteins in them, I had never even heard of any kind of food that contained them. It truly makes sense. Eat food that contains ingredients that curb your hunger pangs, eat less, and lose weight.
On TV, I saw the doctor and one of his recent success stories, a young man by the name of Warren Thompson from Tempe, Arizona. Warren heard about the cookie weight loss plan, and in about three months time, he lost over seventy pounds. Dr. Siegal created these cookies decades ago, and his patients in his obesity practice have been the lucky ones until recently.
Now, I have joined the ranks of Warren Thompson and the thousands of others who have eaten cookies and lost weight, and thanks to Dr. Siegal's wise initiative to get these special cookies available to anyone who needs to lose a few (or several) pounds, just about anyone in the US can try the Dr. Sanford Siegal Cookie Diet plan. The cookies come in several tasty varieties, and they are now available beyond the sunny walls of Miami. Several malls throughout the country are carrying the cookies in kiosks, but even if you don't see the kiosks at your local shopping center, you can just click your way to weight loss by ordering the cookies online.
Vibration Training - Slimming the Easy Way
The simple explanation for slimming is this: all weight loss is about the dynamic between what we eat (energy in) and what we do during our day (energy out). Activation of our muscles during exercise of any kind burns calories, whether we work at a labour intensive job or we get our daily exercise another way it is this we must keep in mind.
What about Vibration Platforms? Do they really activate muscles and burn calories? Will using Vibration Training really make a difference to the rate at which I burn those calories?
The Bottom Line
Vibration Training works because during a workout on a vibration platform, involuntary reflex movements of the muscles occur, just by standing on it without any other voluntary movements. In a comparison with a workout using voluntary movements - only approximately 30% of your muscles are recruited. During the involuntary responses when using a vibration platform approximates 100% of your muscle cells are activated as the body uses all its muscle fibres in response to the hyper-gravity caused by the vibration plate.
The platform creates vibration by pivoting from a centre tilting axis. When a user places their weight on the platform, their own body weight acts as resistance to the forces caused by the vibrating platform. This action induces voluntary muscle contractions, but also induces involuntary muscle contractions such as those within the digestive system. When we train in the gym using conventional training, we do this by contracting our muscles and relaxing them over and over again with some sort of load for resistance. That load can be created with weights, hydraulic machines or by simply using your own body weight to create a load e.g. push up's. When using the vibration platform you can induce muscle contractions up to 28 times per second. Just by standing on the platform, the stimulation of the muscle fibres could be likened to a light aerobic workout.
A more advanced response through higher speed and a workout designed to create an anaerobic response (very athletic), has a hormonal effect causing your protein mass to increase which raises your BMR (Basal Metabolic Rate), thus burning more calories while resting. As a result your body fat percentage will change. How much depends on your dietary and lifestyle habits.
Using the vibration platform has proven to create anywhere from 40% to 70% more workout intensity than with any other form of exercise. The amazing thing about this is that anyone in any stage of fitness (or lack of) can begin right away and just by adding a few postures each day, can work up to a full workout on the vibration platform with very little effort, compared to a traditional workout. The 'load' on the body is no higher than with walking up a staircase, yet this gentle training method can produce amazing results. So many people who have found it difficult to exercise because of various reasons, may find that they can get fitter and slimmer via the use of a vibration platform.
Training on a vibration platform can be performed with either static postures or dynamic exercises. Static postures are where you get yourself into the required position, and hold the position without any motion for the selected period. Dynamic exercises involve a range of motion during the selected period, for example pushing up and down into a squat or lunges.
The vibration platform also removes excess lactic acid from the body and so most of the soreness that results from working out is also eliminated and your motivation is no longer depleted by this all too frequent excuse. Vibration training has proven to be useful in raising energy levels, increasing the production of the 'happy' hormones and so helping to create feelings of wellbeing, motivation and happiness in even depressed individuals.
How Does Vibration Training Aid Slimming?
There is a direct relationship between the speed at which the vibration platform oscillates and the rate at which your muscles move. The rapid movements causes your body to burn large amounts of energy, therefore emptying cells of their stored carbohydrates. The higher the speed the more rapidly your body will burn fat, and this kind of effort cannot be recreated by any gym or fitness regime. The reason for the large amount of energy burning, is the almost 100% recruitment of your muscle fibres when using the vibration platform.
Vibration training also improves circulation and lymphatic flow, and healthy circulation of both blood and lymph help to detoxify the body and remove waste and fat from the body. This can help speed up your weight loss and to help create general wellbeing throughout the body, boosting the immune system and cleaning out toxins from your body.
Is It Safe?
Your muscles are able to move up to 150 times per second without injury and vibration training works within this constraint. Limiting your sessions to 10 to 15 minutes will allow your body to use the vibration platform to best effect without injury, although allowing your body to 'settle in' to using the platform is advised. Daily usage is discouraged until your 'settling in' period is over, after using the vibration platform for 10 to 15 minutes every third day for the first two weeks, you can begin to safely use the vibration platform on a daily basis if so desired.
Short programs of higher use (6 x per day for up to 6 weeks) can help to produce safe effective weight loss and body toning, however it is not advised to keep this up for any longer. Instead maintenance is continued with regular sessions of 10 minutes per day, 3 to 6 times a week. Of course, vibration platforms are not only designed for working out, but also have numerous therapeutic uses also. At low speeds, the gentle rocking action of the platform improves your balance and stability. Rather than induce involuntary muscle reflexes, at lower speeds a user is forced to user their voluntary muscles to counter act the rocking action of the platform. At speeds slightly higher, the soothing vibrations can be excellent for massage, circulation and injury rehabilitation. Because of the numerous applications and benefits of a vibration platform, it makes an invaluable addition to your home gym, studio or practice, which cannot be matched by conventional training apparatus.
What about Vibration Platforms? Do they really activate muscles and burn calories? Will using Vibration Training really make a difference to the rate at which I burn those calories?
The Bottom Line
Vibration Training works because during a workout on a vibration platform, involuntary reflex movements of the muscles occur, just by standing on it without any other voluntary movements. In a comparison with a workout using voluntary movements - only approximately 30% of your muscles are recruited. During the involuntary responses when using a vibration platform approximates 100% of your muscle cells are activated as the body uses all its muscle fibres in response to the hyper-gravity caused by the vibration plate.
The platform creates vibration by pivoting from a centre tilting axis. When a user places their weight on the platform, their own body weight acts as resistance to the forces caused by the vibrating platform. This action induces voluntary muscle contractions, but also induces involuntary muscle contractions such as those within the digestive system. When we train in the gym using conventional training, we do this by contracting our muscles and relaxing them over and over again with some sort of load for resistance. That load can be created with weights, hydraulic machines or by simply using your own body weight to create a load e.g. push up's. When using the vibration platform you can induce muscle contractions up to 28 times per second. Just by standing on the platform, the stimulation of the muscle fibres could be likened to a light aerobic workout.
A more advanced response through higher speed and a workout designed to create an anaerobic response (very athletic), has a hormonal effect causing your protein mass to increase which raises your BMR (Basal Metabolic Rate), thus burning more calories while resting. As a result your body fat percentage will change. How much depends on your dietary and lifestyle habits.
Using the vibration platform has proven to create anywhere from 40% to 70% more workout intensity than with any other form of exercise. The amazing thing about this is that anyone in any stage of fitness (or lack of) can begin right away and just by adding a few postures each day, can work up to a full workout on the vibration platform with very little effort, compared to a traditional workout. The 'load' on the body is no higher than with walking up a staircase, yet this gentle training method can produce amazing results. So many people who have found it difficult to exercise because of various reasons, may find that they can get fitter and slimmer via the use of a vibration platform.
Training on a vibration platform can be performed with either static postures or dynamic exercises. Static postures are where you get yourself into the required position, and hold the position without any motion for the selected period. Dynamic exercises involve a range of motion during the selected period, for example pushing up and down into a squat or lunges.
The vibration platform also removes excess lactic acid from the body and so most of the soreness that results from working out is also eliminated and your motivation is no longer depleted by this all too frequent excuse. Vibration training has proven to be useful in raising energy levels, increasing the production of the 'happy' hormones and so helping to create feelings of wellbeing, motivation and happiness in even depressed individuals.
How Does Vibration Training Aid Slimming?
There is a direct relationship between the speed at which the vibration platform oscillates and the rate at which your muscles move. The rapid movements causes your body to burn large amounts of energy, therefore emptying cells of their stored carbohydrates. The higher the speed the more rapidly your body will burn fat, and this kind of effort cannot be recreated by any gym or fitness regime. The reason for the large amount of energy burning, is the almost 100% recruitment of your muscle fibres when using the vibration platform.
Vibration training also improves circulation and lymphatic flow, and healthy circulation of both blood and lymph help to detoxify the body and remove waste and fat from the body. This can help speed up your weight loss and to help create general wellbeing throughout the body, boosting the immune system and cleaning out toxins from your body.
Is It Safe?
Your muscles are able to move up to 150 times per second without injury and vibration training works within this constraint. Limiting your sessions to 10 to 15 minutes will allow your body to use the vibration platform to best effect without injury, although allowing your body to 'settle in' to using the platform is advised. Daily usage is discouraged until your 'settling in' period is over, after using the vibration platform for 10 to 15 minutes every third day for the first two weeks, you can begin to safely use the vibration platform on a daily basis if so desired.
Short programs of higher use (6 x per day for up to 6 weeks) can help to produce safe effective weight loss and body toning, however it is not advised to keep this up for any longer. Instead maintenance is continued with regular sessions of 10 minutes per day, 3 to 6 times a week. Of course, vibration platforms are not only designed for working out, but also have numerous therapeutic uses also. At low speeds, the gentle rocking action of the platform improves your balance and stability. Rather than induce involuntary muscle reflexes, at lower speeds a user is forced to user their voluntary muscles to counter act the rocking action of the platform. At speeds slightly higher, the soothing vibrations can be excellent for massage, circulation and injury rehabilitation. Because of the numerous applications and benefits of a vibration platform, it makes an invaluable addition to your home gym, studio or practice, which cannot be matched by conventional training apparatus.
The Inner Secrets to Losing Excess Weight
How do you see yourself in the mirror currently? Do you think you are proper weight or do you believe you could shed a few extra pounds? To those who feel they could lose some excess body weight, I will be revealing the secrets to looking thin and healthy.
Firstly, food plays a substantial role in our lives. It is important to eat a well balanced meal and eat minimal foods containing high saturated and trans fats. Remember, it is not what food we eat, but how much we eat of that certain food. It is occasionally alright if we consume high fat content foods (fast food, ice cream etc). However we must not eat these food very often as they could result in the gaining of weight as well as other medical conditions like cholesterol, high blood pressure, diabetes, cardiovascular disease and so on. We must consistently eat (3 regular meals a day) and eat a variation of foods including fruits and vegetables. Try your best to limit the consumption of meat. Try to find better alternatives such as fish, eggs and milk. It is also vital that we limit our sweet foods as they could add additional weight onto oneself. As mentioned earlier, eating these foods once in a while is permitted, on the other hand, they should not be eaten frequently and in a large quantity. Therefore as you can see, the number one secret to losing weight is to watch the food we digest.
The second important rule for remaining thin is to get a good amount of exercise each day. Exercise is not only a method of losing weight, but also helps to provide energy and prevent disease to the exerciser. It is critical that one exercises regularly at least 10 minutes everyday. Aerobic exercise is an excellent way to improve your cardiovascular fitness and to lose weight. Running, cycling and walking are all good methods of aerobic fitness. 20-30 minutes of fitness must be executed thrice a week for an extended period of time if one wishes to notice any alteration in body weight. Sports are another form of weight loss as well. Depending on the amount of body weight one wishes to lose, the intensity of their workout may vary from others who are wishing to just maintain their figure.
Lastly, it is necessary to be hydrated during fitness sessions and during regular daytime hours as well. Always have a bottle of water accompanying your side. Refrain from liquids such as soda, alcohol, and coffee. Though this is a disastrous price to pay, when you eventually lose some weight, you will feel so much more confident about who you are and will be thankful to have taken this approach.
The notion of enduring countless dieting programs as means of weight loss is a terrible misnomer. As you read from the above four paragraphs, there are several methods of losing weight. Much of the time, dieting is a bogus way of weight loss. Thus it is important to eat healthy, be active and live happily as said in the above article.
Firstly, food plays a substantial role in our lives. It is important to eat a well balanced meal and eat minimal foods containing high saturated and trans fats. Remember, it is not what food we eat, but how much we eat of that certain food. It is occasionally alright if we consume high fat content foods (fast food, ice cream etc). However we must not eat these food very often as they could result in the gaining of weight as well as other medical conditions like cholesterol, high blood pressure, diabetes, cardiovascular disease and so on. We must consistently eat (3 regular meals a day) and eat a variation of foods including fruits and vegetables. Try your best to limit the consumption of meat. Try to find better alternatives such as fish, eggs and milk. It is also vital that we limit our sweet foods as they could add additional weight onto oneself. As mentioned earlier, eating these foods once in a while is permitted, on the other hand, they should not be eaten frequently and in a large quantity. Therefore as you can see, the number one secret to losing weight is to watch the food we digest.
The second important rule for remaining thin is to get a good amount of exercise each day. Exercise is not only a method of losing weight, but also helps to provide energy and prevent disease to the exerciser. It is critical that one exercises regularly at least 10 minutes everyday. Aerobic exercise is an excellent way to improve your cardiovascular fitness and to lose weight. Running, cycling and walking are all good methods of aerobic fitness. 20-30 minutes of fitness must be executed thrice a week for an extended period of time if one wishes to notice any alteration in body weight. Sports are another form of weight loss as well. Depending on the amount of body weight one wishes to lose, the intensity of their workout may vary from others who are wishing to just maintain their figure.
Lastly, it is necessary to be hydrated during fitness sessions and during regular daytime hours as well. Always have a bottle of water accompanying your side. Refrain from liquids such as soda, alcohol, and coffee. Though this is a disastrous price to pay, when you eventually lose some weight, you will feel so much more confident about who you are and will be thankful to have taken this approach.
The notion of enduring countless dieting programs as means of weight loss is a terrible misnomer. As you read from the above four paragraphs, there are several methods of losing weight. Much of the time, dieting is a bogus way of weight loss. Thus it is important to eat healthy, be active and live happily as said in the above article.
Tuesday, July 22, 2008
Are You Still Taking Hoodia? Don't Get Left Behind!
Still taking Hoodia? Think twice! There are many people now shifting to another similar plant that is working wonders. This plant is Caralluma Fimbriata - a succulent plant that belongs to the cactus family and grows in the wild in India. Caralluma is used by many tribal people in India during the times of famine and food scarcity as famine food and also to increase endurance. In day-to-day lives Caralluma is used as a vegetable, eaten raw and pickled.
Hoodia was seen as one of the marvels of nature and this desert cactus found in Kalahari desert in South Africa received global attention as the next best thing in the weight loss industry. Where Hoodia fell apart was the fact that pure Hoodia is extremely difficult to get. Hoodia has over 90 glycosides and only one among these 90 odd glycosides are effective as an appetite suppressant and weight loss supplement. Difficulties in isolating the pure form led to the influx of impure and spurious Hoodia in the market and gradually many people have begun to lose faith in it. Poor Hoodia, for no fault of its own, this wonderful natural remedy is now lying horribly exposed.
Hoodia works by suppressing appetite at the level of the central nervous system in the Hypothalamus. It tricks the brain into believing that the body is full. This results in less calorie intake and thus weight loss. Hoodia is all-natural and as such does not stimulate the brain. Caralluma fimbriata is also similar in its action though its action at the level of the hypothalamus in the brain is only a minor one. The vast majority of its action seems to come from its ability to inhibit the enzymes involved in fat metabolism and prevent the accumulation of fat. This results in the body burning away stored fat for energy and thus weight loss is achieved. Caralluma also improves energy levels, quenches thirst and reduces blood sugar levels.
One major difference between Hoodia and Caralluma is the ability of Caralluma to actually help achieve loss in inches around the abdomen and waist. To many people losing weight is not only about losing pounds and kilos but also losing it in inches! Caralluma helps achieve this and not Hoodia.
Did I forget about safety? Caralluma has been extensively studied and found to be safe for human consumption with no adverse effects. The only side effect is that you will not feel hungry!!
Hoodia was seen as one of the marvels of nature and this desert cactus found in Kalahari desert in South Africa received global attention as the next best thing in the weight loss industry. Where Hoodia fell apart was the fact that pure Hoodia is extremely difficult to get. Hoodia has over 90 glycosides and only one among these 90 odd glycosides are effective as an appetite suppressant and weight loss supplement. Difficulties in isolating the pure form led to the influx of impure and spurious Hoodia in the market and gradually many people have begun to lose faith in it. Poor Hoodia, for no fault of its own, this wonderful natural remedy is now lying horribly exposed.
Hoodia works by suppressing appetite at the level of the central nervous system in the Hypothalamus. It tricks the brain into believing that the body is full. This results in less calorie intake and thus weight loss. Hoodia is all-natural and as such does not stimulate the brain. Caralluma fimbriata is also similar in its action though its action at the level of the hypothalamus in the brain is only a minor one. The vast majority of its action seems to come from its ability to inhibit the enzymes involved in fat metabolism and prevent the accumulation of fat. This results in the body burning away stored fat for energy and thus weight loss is achieved. Caralluma also improves energy levels, quenches thirst and reduces blood sugar levels.
One major difference between Hoodia and Caralluma is the ability of Caralluma to actually help achieve loss in inches around the abdomen and waist. To many people losing weight is not only about losing pounds and kilos but also losing it in inches! Caralluma helps achieve this and not Hoodia.
Did I forget about safety? Caralluma has been extensively studied and found to be safe for human consumption with no adverse effects. The only side effect is that you will not feel hungry!!
Weight Loss Surgery - What You Need to Know to Lose a Ton of Weight
Do you know someone that has had or is thinking about having a type of weight loss surgery? It would not surprise me if you did because of the fact that over 100,000 people each year opt in for one of the many methods available by certified surgeons. Many people that aren't able to conform to the regular methods of weight loss by proper diet and exercise turn to other alternative methods such as gastric bypass or the newer, more noninvasive method known as the lap band.
What is involved with these bypass procedures is a very ingenious technique perfected by surgeons that effectively "shrinks" the stomach allowing a person to gain the benefit of becoming full faster stopping their never ending food addiction. In the original gastric bypass surgery the patient is put under general anesthesia and a surgeon will go into the stomach cavity and will bypass a large part of the stomach leaving just a small pouch there to hold the food directly after eating.
The problem with the original surgery performed was that it's very invasive and provides more risks for the patient. To combat the possible risks involved Doctors have come out with a newer, non-invasive weight loss surgery that can be performed through what is known as a "key hole" entry point, such as the belly button for most people. The surgeon will then create a smaller stomach pouch via a rubber band instrument effectively providing the same effects as the other surgery.
Many people are opting for these surgeries and for great reason. As America becomes a nation of obese people, technology and medical advancements are key to assisting with this dire need of a healthier nation. Luckily these new methods can be easily performed by many doctors and some insurance companies will even cover parts of the surgery.
What is involved with these bypass procedures is a very ingenious technique perfected by surgeons that effectively "shrinks" the stomach allowing a person to gain the benefit of becoming full faster stopping their never ending food addiction. In the original gastric bypass surgery the patient is put under general anesthesia and a surgeon will go into the stomach cavity and will bypass a large part of the stomach leaving just a small pouch there to hold the food directly after eating.
The problem with the original surgery performed was that it's very invasive and provides more risks for the patient. To combat the possible risks involved Doctors have come out with a newer, non-invasive weight loss surgery that can be performed through what is known as a "key hole" entry point, such as the belly button for most people. The surgeon will then create a smaller stomach pouch via a rubber band instrument effectively providing the same effects as the other surgery.
Many people are opting for these surgeries and for great reason. As America becomes a nation of obese people, technology and medical advancements are key to assisting with this dire need of a healthier nation. Luckily these new methods can be easily performed by many doctors and some insurance companies will even cover parts of the surgery.
How to Lose Weight by Eating More - 4 Foods That Guarantee Weight Loss If Eaten Daily
Here's how to lose weight by eating more. I'm going to give you 4 foods that pretty much guarantee you'll lose weight if you eat them daily. None of these foods are gross or expensive. So give them a try.
How to Lose Weight By Eating More
1. Eat eggs
High in protein and filling. This is a superfood. You pretty much can't go wrong eating eggs. Eat as many as you want whenever you want each day.
2. Black Beans
High in protein and FIBER. This is probably my #1 food to suggest to people. The protein is great, but the key to me is the fiber. Increasing your fiber is probably the easiest way to lose weight without doing anything extreme. Eat at least 1 can of black beans a day.
3. Eat Apples
Apples are great for snacks because of the fiber in them. That keeps you full between meals. Or, another way to eat them is to eat them right before a meal so you eat less of the meal. Eat at least 3 apples a day.
4. Eat Broccoli
This is a low calorie food that fills you up big time. Plus it's perhaps the best food to balance out your estrogen and testosterone in your body. You can eat a pound of this stuff and it'd still be less calories than a candy bar. I eat about 1/2 -1 pound of this a day personally.
I like to use black beans and broccoli as "FILLER FOODS". Low calorie, filling foods, that crowd out bad calories.
Eat those 4 foods and you'll lose weight by eating more.
How to Lose Weight By Eating More
1. Eat eggs
High in protein and filling. This is a superfood. You pretty much can't go wrong eating eggs. Eat as many as you want whenever you want each day.
2. Black Beans
High in protein and FIBER. This is probably my #1 food to suggest to people. The protein is great, but the key to me is the fiber. Increasing your fiber is probably the easiest way to lose weight without doing anything extreme. Eat at least 1 can of black beans a day.
3. Eat Apples
Apples are great for snacks because of the fiber in them. That keeps you full between meals. Or, another way to eat them is to eat them right before a meal so you eat less of the meal. Eat at least 3 apples a day.
4. Eat Broccoli
This is a low calorie food that fills you up big time. Plus it's perhaps the best food to balance out your estrogen and testosterone in your body. You can eat a pound of this stuff and it'd still be less calories than a candy bar. I eat about 1/2 -1 pound of this a day personally.
I like to use black beans and broccoli as "FILLER FOODS". Low calorie, filling foods, that crowd out bad calories.
Eat those 4 foods and you'll lose weight by eating more.
Is Weight Loss Surgery Right For You? Find Out How You Can Lose Weight Easily With the Lap Band
Weight loss surgery is becoming a very popular alternative for those who are looking for an alternative to the traditional weight loss techniques that have been around for ages. Years ago, the known method for this was termed the "Gastric Bypass" due to the methods involved with the procedure. However more recently there has been medical advances that are a much better alternative to the more invasive, scarring surgeries of the past. These new methods are known as the "lap band".
What you can imagine is this. You make a trip to your local outpatient surgery office, and within an hour you are ready to start living life again but with a much smaller stomach, and a whole new outlook on life. The time may vary but having seen a family member go through the procedure in the past, I'm fully aware of the benefits gained from getting a weight loss surgery.
A "lapband" accomplishes what many people have been doing for years but without leaving nasty scars. The surgeon enters the patient through what is known as a "keyhole" and allows them to place a rubber band around a portion of the stomach creating a small pouch giving the patient an instantly smaller appetite.
Many patients report the following almost immediately following a weight loss surgery such as a lap band:
1. Massive amounts of weight loss within the first week.
2. Increased energy from weight loss including a highly improved mental attitude.
I think it's safe to say that if you are going to be considering an alternative like these it would be wise to learn new eating habits so that you aren't back in the same position within a years time. Many people have reported "stretching" out their new stomach causing a complete reversal of all added benefits of the procedure.
What you can imagine is this. You make a trip to your local outpatient surgery office, and within an hour you are ready to start living life again but with a much smaller stomach, and a whole new outlook on life. The time may vary but having seen a family member go through the procedure in the past, I'm fully aware of the benefits gained from getting a weight loss surgery.
A "lapband" accomplishes what many people have been doing for years but without leaving nasty scars. The surgeon enters the patient through what is known as a "keyhole" and allows them to place a rubber band around a portion of the stomach creating a small pouch giving the patient an instantly smaller appetite.
Many patients report the following almost immediately following a weight loss surgery such as a lap band:
1. Massive amounts of weight loss within the first week.
2. Increased energy from weight loss including a highly improved mental attitude.
I think it's safe to say that if you are going to be considering an alternative like these it would be wise to learn new eating habits so that you aren't back in the same position within a years time. Many people have reported "stretching" out their new stomach causing a complete reversal of all added benefits of the procedure.
A Simple Diet Plan to Help You Lose Weight Fast
There is a serious problem of obesity everywhere in the world today. Because of this, there is a serious need for an education on nutrition. There is a simple trick to follow if you want to lose weight; just make sure that you burn more calories than you consume. It should be simple and easy to follow, that is also nutritionally sound and balanced. Let me show you a simple diet of 6 small meals each day to help speed up your metabolism. This is a diet composed of various healthy foods to help you avoid overeating and binging.
Breakfast: Have only 1 portion of lean meat (either 4 to 6 scrambled egg whites or 1 serving of fat free dairy or low fat milk, yogurt, cottage cheese, or 4 ounces of turkey breast or chicken). If you are vegetarian, you can eat high protein soy products. Have one portion of complex carbohydrates or one portion of fruit (medium sized fresh fruits, or brown rice, high fiber, oatmeal or whole grain cereal. Limit your portion size to half cup to a cup. Have unlimited servings of non-starchy vegetables such as mushrooms, greens and tomatoes.
Mid-morning Snack: You may eat a medium sized fruit or an ounce of raw nuts like pumpkin seeds, walnuts and almonds. Natural peanut butter portioned at one to two tablespoons is also ok.
Lunch: Have one portion of lean protein coming from fat free dairy or low fat cottage cheese, yogurt or 4 ounces of lean beef, turkey or chicken breast. Have a medium sized fruit that is fresh and not canned. If that is possible, the next best thing is frozen fruit. You are allowed one portion of complex carbohydrates like half cup or one cup of whole grain pasta or brown rice, or a medium sized sweet potato or baked potato.
Mid-Afternoon Snack: Have one portion of lean protein, and unlimited amount of non-starchy vegetables.
Dinner: Have 2 portions of lean protein, and unlimited servings of non-starchy vegetables like cauliflower, broccoli, mixed green salads. You can always mix them with spices, herbs and lemon juice with sea salt. Try to avoid creamy sauces, margarine and butter because they have unnecessary calories.
This is the best and simplest diet plan if you want to lose weight. If you feel as if you are not losing weight as fast as you want to, all you need to do is increase your physical activities. If you are still reaching a plateau, try to cut down your carbohydrates and fruit servings in half. But never limit your protein intake. Remember that we want to lose fat, not muscles.
Breakfast: Have only 1 portion of lean meat (either 4 to 6 scrambled egg whites or 1 serving of fat free dairy or low fat milk, yogurt, cottage cheese, or 4 ounces of turkey breast or chicken). If you are vegetarian, you can eat high protein soy products. Have one portion of complex carbohydrates or one portion of fruit (medium sized fresh fruits, or brown rice, high fiber, oatmeal or whole grain cereal. Limit your portion size to half cup to a cup. Have unlimited servings of non-starchy vegetables such as mushrooms, greens and tomatoes.
Mid-morning Snack: You may eat a medium sized fruit or an ounce of raw nuts like pumpkin seeds, walnuts and almonds. Natural peanut butter portioned at one to two tablespoons is also ok.
Lunch: Have one portion of lean protein coming from fat free dairy or low fat cottage cheese, yogurt or 4 ounces of lean beef, turkey or chicken breast. Have a medium sized fruit that is fresh and not canned. If that is possible, the next best thing is frozen fruit. You are allowed one portion of complex carbohydrates like half cup or one cup of whole grain pasta or brown rice, or a medium sized sweet potato or baked potato.
Mid-Afternoon Snack: Have one portion of lean protein, and unlimited amount of non-starchy vegetables.
Dinner: Have 2 portions of lean protein, and unlimited servings of non-starchy vegetables like cauliflower, broccoli, mixed green salads. You can always mix them with spices, herbs and lemon juice with sea salt. Try to avoid creamy sauces, margarine and butter because they have unnecessary calories.
This is the best and simplest diet plan if you want to lose weight. If you feel as if you are not losing weight as fast as you want to, all you need to do is increase your physical activities. If you are still reaching a plateau, try to cut down your carbohydrates and fruit servings in half. But never limit your protein intake. Remember that we want to lose fat, not muscles.
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