Weight Loss Information Blog
Posts tagged Eating Habits
Weight Loss Exercise: The Secret to Fast Weight Loss
Aug 15th
Are you overweight? Fast weight loss is probably something you have thought about a million times. Here I will share a few secrets to fast weight loss that will help you get on the right track to losing weight easily! It really isn’t that difficult.
First of all, if you are serious about fast weight loss, you must change your eating habits just a bit. One secret I have used that has proven successful is taking Omega 3 fish oil, and drinking 2 glasses of green tea every day. This enables me to eat a little more than you normally would on a diet, and still lose weight.
Another little secret to fast weight loss – eat dairy and ice cream all you want, just switch to low-fat varieties! Yarnell’s Guilt-Free ice cream tastes exactly like the real thing to me, and I eat tons of it. The only foods I would say to eat as little as possible of when trying to lose weight is fried foods. Have a little occasionally, but try to stay away for the most part.
Ready to get rid of that extra fat fast without losing muscle mass? There’s only one way: A carefully calibrated eating plan and an equally carefully calibrated exercise plan. Why so complicated? If you eat the wrong things or the wrong amounts of even the right things, and if you do the wrong type of exercise, you won’t get the results you want. Your body is designed to hold on to fat, and so you have to control a variety of factors very carefully to force it to let go, and especially if you want it to let go quickly.
So what kind of exercise will it take? Studies have clearly shown that the most effective exercise for fast fat loss is resistance exercise. Not only do people who do resistance exercises lose more weight overall, they also lose more fat and, if they combine the exercises with the right eating plan, they will also add rather than lose lean muscle mass. People who primarily exercise aerobically on the other hand lose less weight overall and do not gain lean muscle mass.
The authors of Warp Speed Fat Loss, Mike Roussell and Alvyn Cosgrove, have developed a carefully designed program of resistance exercises that helps maximize fast weight loss while actually increasing lean muscle mass. A key part of their program are special metabolic circuits that maximize the production of fat burning hormones while at the same time facilitating the release of fat so that it is available to be burned.
Must read Weight Loss Principles.
* Excessive Weight is a lifestyle issue and unfortunately there is no quick fix.
* Goal for a healthy weight loss of 1-2 lbs per week. Beginners can aim for up to 2 lbs of weight loss in initial weeks but after 6-8 weeks, make a goal to lose at least 1 lb of weight every week. Do NOT try to lose more weight by severe caloric restriction as this weakens the immune system. A Healthy weight loss plan is supposed to boost your Immune system and not suppress it.
* Small changes in Dietary Habits and proper exercise is the best way to lose fat and keep it off permanently.
What’s so complicated about burning fat. Actually, fat loss requires a sequence of three different processes. First, the fat has to be mobilized. That means, the lipids that are stored inside cells have to be released from those cells. Second, the fat has to be
transported to where it can be burned. Third, the fat needs to be burned. Otherwise, it will merely be re-deposited either where it was in the first place or in alternative sites, and all the effort would have been for nothing. In order to ensure that all three steps
take place properly, which is the only way to achieve fast weight loss, or even any weight loss at all, you need to engage in the right kind of exercise at high enough intensity.
Russell and Cosgrove’s students achieve their spectacular results by rotating through specific exercises at high intensity, thereby mobilizing and burning a maximum amount of fat. But not only that. The increased fat burning actually continues for many hours, even days. Here’s how it works: Fat cells are broken down by hormone sensitive lipase, also known as HSL. That’s the exact stuff that’s suppressed by insulin, which is why proper diet is so important. Another player involved in fat breakdown is catecholamine, whose levels are really ramped up by high intensity exercise.
Then, of course, the fat needs to get burned by the muscles, where carnitine levels are important for efficient fat burning. Carnitine levels are drastically lowered when glycogen levels are up, and that’s another reason why carbs are bad news. In addition to a careful low-carb diet, special circuit exercises lead to rapid depletion of glycogen, which allows fat burning to take place. Roussell and Cosgrove call it a perfect combination punch. And the best thing of all: this particular combination also leads to in an extended period of fat-burning for many hours after the workout is long over. The result: really fast weight
loss.
How To Lose Pounds Effectively Starting Right Now
May 3rd
Just by making some small changes to your dietary habits and the way you eat can help to reduce your calorie intake each day. Although making these changes is going to be difficult in the beginning as time passes and it becomes part of your daily life you will soon reap their benefits.
Below we offer you a few tips to help you to make changes to your eating habits which won’t be that difficult for you to cope with. Certainly these are changes not only will you find easy to make but also will be ones that you will find much easier to stick with.
Tip 1 – When eating it is a good idea that you slow down the rate at which you eat. In order for the right messages to be sent from your stomach to your brain to tell it that it is full takes around 20 minutes, yet on average we only spend around 10 minutes eating a meal. Because of this we do tend to eat far more than our body actually needs and so in result the additional calories we consume ending up being stored in our bodies as fat. But just slowing down how you eat can end up reducing your calorie intake by around 100 each day, which could result in one less pound of weight being gained each month.
Tip 2 – Remember your portion sizes need to be reduced and using a large plate will only want you to eat more because the portion sizes on it don’t look sufficient. Therefore use a much smaller plate say a 9 inch one and this will help you to provide yourself with the right size portions at each meal. Also doing this will help to convince your brain that what it sees in front of you is more than sufficient and again your calorie intake can be reduced by as many as 100 in a day.
Tip 3 – Although you don’t do it if you can sit at a table when you eat your meals. What you may not realize it but we consume hundreds of extra calories as we browse through our pantries or grab a snack rather than sitting down for a meal. Plus sitting at a table when eating allows you to assess just how much you are eating and so you can help to look at ways of reducing this.
Tip 4 – When you are eating it is far better to eat from a plate rather than dipping in to a bag of chips or sharing something with others. Unfortunately if you don’t you won’t be aware of what you are eating and so you cannot control more effectively how much you do consume. But by putting each meal on to a plate allows you to see what it is you are eating and how much and you can then control your portion sizes more easily.
Above we have offered a few tips to help you control what you are eating when it comes to how to lose pounds effectively. If you can keep these in minds at all times even when out at a restaurant for a treat and so you will be able to remain focused and achieving your weight loss goals will be far easier.
Dotties Weight Loss Zone – Part 1
May 6th
So you want to lose weight to look better and feel better. You are not alone. You have the same desire and need as millions of others out there want to look better, feel better, live longer and in general have a better lifestyle once you take off the extra weight.
That said, if you are one of those who have lost weight, then put it back on, perhaps a more important question is how to you keep the weight off once you’ve lost it.
You’ve tried all the different diets. You’ve read all the books about losing 10 pounds before the big graduation, wedding or other big event coming up this weekend. If you’ve been through that insanity before, isn’t it time for a change of your lifestyle rather than another stretch of suffering through another diet and feeling worse than you did when you started?
There are four main elements to losing weight and keeping it off.
1. Following an exercise program
2. Increasing your metabolism
3. Changing your eating habits
4. Changing your lifestyle
1. Following an exercise program.
Starting a good exercise program is a great idea and one of the best ways to start changing your health and the way you look. You will gain three benefits from exercise.
1. You will burn calories during your work out.
2. You will increase your metabolism to burn more calories even when you are not working out.
3. You will build muscle that will make you look taller, leaner and healthier.
4. You will build muscles that will burn more calories than fat.
Your very first step should be to talk to your doctor about your health and your goals. It might save your life. Your next step should be to find a partner who will help you be more responsible to show up for a work out and to complete the work out. A work out partner should also make the work out more enjoyable. If you are not able to find a partner and do not feel you have the discipline to work out regularly, you may want to start your exercise program by paying a person personal coach for training and discipline. Most people need 21 days to make working out a habit, so hire them for at least the first 21 days. Check with your local YMCA or other gym for partners and coaches.
However, if you cannot afford to join a gym, don’t let that slow you down. You can still walk or run outside, or workout inside using video tapes or walk on a treadmill. If you don’t have money for work out tapes, you can rent them from the library. The bottom line is if you want to work out, you will find a way.
Finally, once you have your workout schedule working for you, offer to help someone else become disciplined to work out.
Helping others always helps you feel better as well. Give it a try!
2. Increasing your metabolism.
Plain and simple, exercising will increase your metabolism and will help you lose weight at all hours of the day, even at night when you are sleeping! Your metabolism is the amount of calories you burn during the day. Conversely, your body also has a built in system for self-survival in case of famine. If you don’t eat enough food, you can also reduce your metabolism and make it harder to lose weight. We will talk more about that in just a moment.
3. Changing your eating habits.
You’re doing better now, but working out and increasing your metabolism is only a part of the solution. You still must change your eating habits. Have you found yourself doing this crazy? Are you eating a Granola bar for breakfast, a salad for lunch and then eating chocolate shakes and hamburgers from the drive through late at night on the way home from the gym? That won’t work! You are starving yourself and lowering your metabolism in the long run, and eating food late at night that will not get burned off and only makes you feel more miserable the next day when you look in the mirror or step on the scale.
Do you know that you are setting up yourself for failure? Your body is smart… so smart that it knows if you are not giving it enough food, that there may be a problem, and you start to burn fewer calories. That will not help you look or feel better in the long run, so don’t try it in the short run.
4. Changing your lifestyle and your mindset.
The final way to change your body and the way you look and feel is to become more active. Walk the stairs to your office instead of taking the elevator. Park your car way from the rest of the cars at the mall so you walk a few extra steps. Go for a walk when you get home from school or work instead of turning on the TV or the computer. Ask your friends to join you for a game of horse in basketball. If that is not an option, take your basketball to a local park, be brave and ask someone to play a game of one on one there. They might have been feeling just like you and will be thankful to have the opportunity to exercise and perhaps make a new friend.
It’s all about changing your attitude one-step and one day at a time. Just remember you did not gain the weight in one day and you cannot take it off in one day. It is a series of steps that will lead to success. Another analogy is that it would be nice to make one large jump over a mountain, but in reality it takes many steps to get over the mountain, and it is possible. Most importantly, you just have to take that first step, starting right now, by reading this article again and then deciding to “Just do it!”
You find all you need to know in http://dotties-weight-loss.cabspace.com
Tip for losing weight naturally
Jun 28th
There are 3 Keys To Successful Weight Loss:
1) You need a goal. Is it 10, 15, 20, or 100 or more pounds? Be specific with you goals. Make set a time frame in which you want to reach your goal, but be reasonable. Unfortunately, losing 100 pounds in 3 weeks is not realistic. But 5-10 pounds per month is. A healthy average for those dieting is about 1-3 pounds per week for women, and 2-5 pounds per week for men. Also, ask yourself, “Why do I want to lose weight?” Is it for improved health, a special occasion, like a wedding, or class reunion? Whatever it is write it down, because the reason for losing the weight is more important than the pounds dropped.
2)You need a plan. There a numerous weight loss approaches out there. You have to find one that works for you, your lifestyle and your budget. Remember, losing weight is not just about losing the pounds and going back to your old eating habits, it requires a lifestyle change.
Here are some simple lifestyle changes that can be implemented that will help you lose weight and save money.
A)Drink more water. A glass of water just before your meal will help you fill up more, so you don’t eat as much, and it will help cleanse the body of toxins. A good figure is about half your body weight in ounces.
B)Dump the fast food and sugary sodas. Most people get a full days of calories (between 2000-2500 as recommended) in just 1 meal at Burger King and McDonalds, more if you “Supersize It.” A Starbucks Caff Latte and a Blueberry muffin equals 700 calories. In the American Journal of Clinical Nutrition, researchers found that an extra can of soda a day can pile on 15 pounds in a single year, as well as numerous other diseases. Now you don’t have to give up all of you favorite foods, you just have to cut back and make better choices. A colorful meal is recommended. Meaning a protein source and different colors of vegetables.
C)Get Moving! Exercise will make any weight-loss program more effective. Even if it is just a walk around the block after dinner, the benefits are incredible.
3)The third key is you have to commit. Many diets work for almost everybody, but not everyone is willing to work the diet. Whether you are doing a formalized plan or just making some of the lifestyle changes above, your commitment will determine your success. One of the biggest killers of dieters is unrealistic expectations. Remember, you didn’t gain the wait overnight, and you won’t lose it that way either. It is OK to have a bad day, just not a bad month, or year. Go back to your goal, and remember why you started this proses and ask yourself “What’s harder; sticking to the program, or staying the way I am.
You also need to track your progress. It is important to weigh and measure yourself, not every day, but every week to 10 days is a good time frame to show progress. Measuring is as important as weighing is, as you may lose more inches than pounds. But let me ask you what is more important 10 pounds or 2 dress/pants sizes? Remember, a 1-2 pound fluctuation from day to day is normal. Just keep going.
So remember, Set a Goal, Create a Plan, and Commit to it. The only thing you have to lose is the weight.
Pros and cons of the Weight Watchers weight loss program – Part 4
Jun 15th
Obesity is a huge problem in North America. As is the bombardment of images we are faced with telling us what sort of body is deemed acceptable in our society. There are a ton of weight loss programs out there for those who struggle with losing weight. I have experience with one of them, Weight Watchers. I will take you through some of my thoughts on this program, bringing to light some pros and cons. Let’s start with the pros.
Like most weight loss programs, following the program works. The main problem with many programs out there is that, not only are they unrealistic, they are unhealthy. Many programs promote caffeine pills, ready-made meals they provide, and even shots. They claim to be doctor-certified, but if you research deeply enough, you’ll find the credentials of their “doctor” are not always very accurate.
The positive point I think is the most important about Weight Watchers, is that it markets itself, not as a diet, but as a way of life. I believe this is one of the keys that makes it stand apart from many other programs. Many people trying to lose weight are known as “dieters”. From my experience, most people I’ve known on diets have ended their diet either when they’ve achieved their results, or when they’ve become so frustrated by what they have deprived themselves of. Statistics show that most diets don’t work, and what works in the long run is eating healthier as a way of life. Sure, if you follow a diet you will lose the weight, but once you’ve lost the weight, most “dieters” don’t continue on with their new eating habits as a way of life and therefore end up gaining back all the weight they lost on their diet. Now, some Weight Watchers clients certainly approach their weight loss journey with this company as a diet. Weight Watchers tries to get its members to stop thinking that way, but people are going to think the way they think.
Another pro to Weight Watchers is the fact that they have weekly meetings for you to attend. These meetings give you the chance to recognize your eating patterns, learn new coping skills, and share this information with others. Losing weight and changing your habits for life is not easy. Weight Watcher meetings help to maintain enthusiasm for your weight loss endeavor.
Thirdly, Weight Watchers teaches you to deal with real food; after all, that’s what you’ll find in the real world. It teaches you how to handle eating at a friend’s house or restaurant, because, let’s face it, it’s unrealistic to
