What Is Carb Loading?

Carbohydrate loading is a technique used by athletes to increase the amount of energy that can be stored in the muscles in order to improve their athletic performance especially during long duration events. The amount of carbohydrates that an athlete should consume will depend on their personal needs, the sport, event and training regimen. However, the foods chosen to eat immediately prior to an event should be the same foods eat during training. No new foods should have introduced just before the event.

The idea behind carbohydrate loading is that when you exercise, your body uses glycogen which is a form of carbohydrate stored in the liver and muscles to provide energy. However, at some point during the physical activity this glycogen is depleted, and the athlete experiences a drop in performance. This is because fatigue sets in as the body does not have energy to carry on or push harder. However, building up your glycogen stores before an event by carbohydrate loading can prevent this, which will lead to an increase in energy levels and even improve performance. Some carbohydrates loading techniques for the different level of athlete are as follows:

For elite athletes : Before starting with the loading, extra carbohydrates from the body have to be depleted. Prior to the event a low carb diet is followed for 3 to 4 days and then carbohydrates loading is followed for next 3 to 4 days. While in loading phase, the amount of physical activity is decreased to facilitate extra glycogen storage by the body. So, the cycle should typically start 7 to 8 days prior to the event.

For moderate level athletes : Loading for this level of athlete starts 3 to 5 days prior to the event which includes the depletion stage as well as the loading stage.

Carbohydrate loading is most useful for an endurance athlete such as a marathon runner, triathlon participant, swimmer, cyclist or any other event lasting for more than 90 minutes. Other athletes generally do not need carbohydrates loading. The goal of carbohydrate loading is to increase the carbohydrates intake relative to the intake of proteins and fats. So, carbohydrates should combine between 65 and 75 percent of total calories.

When one plans carbohydrate loading before the event / competition, it is important that the athlete has had a trial run at least a couple of weeks before the main event / competition. This helps him / her determine exactly how much carbohydrates will be needed to feel energetic and improve the performance. Results are better with carbohydrates loading when foods that minimize gastrointestinal stress are chosen. So, it is advised to experiment with different food combinations much prior the event day so that the body has had some time to get adjusted to it.

Many endurance athletes prefer to have foods with low glycemic index for carbohydrate loading because it has minimal effect on blood glucose levels. Low glycemic foods commonly include vegetables, whole wheat pasta, and grains. Many marathoners and triathlon participants have carbohydrates rich dinners the night before the race. Stuffing oneself is never a good idea. The meal can be carb rich but overeating is not recommended. Muscles also use amino acids extensively when functioning within aerobic limits, so make sure the meals also have adequate amount of protein.

The technique of carb loading should always be done under the supervision of a sports nutritionist to get proper guidance so that it does not backfire especially if a person is a diabetic. The key rule of sports nutrition is to avoid trying anything new on race day which also applies to the carbohydrate loading phase. Café Nutrition with their rich experience in the field of sports nutrition is a leading choice for many aspiring and elite sportspersons from various sports.

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Six Challenges You Must Master to Succeed at Weight Management

It was a typical day in my counseling practice. Angie sat before me, her eyes brimming with tears. “I know what to do to lose weight! I just do not do it! I do not know what's wrong with me.” At 250 pounds, Angie had been a yo-yo dieter for years. Angie is not alone with this problem, of course. We are all familiar with statistics showing that 95 percent of people who diet get no results.

Let's face it. Most adults do not manage their weight very well. That's why two thirds of adults in the US and other Western nations are overweight or obese. There are many reasons why so many people are tipping the scales in the wrong direction. Experts point to stress, genetics, processed foods, and too much sedentary activity.

Neverheless, solutions abound. There is no shortage of information on how to get a healthy, slim body. Information about healthy living is everywhere: in news papers, magazines, on television shows and documentaries, and of course, all over the Internet. We are regularly advised to eat nutritious, natural foods, avoid sugary foods and drinks, pursue moderate exercise, and get adequate sleep. This advice is plain old common sense.

So do most people find it impossible to follow this practical advice? Why is it that for so many people, weight management is a formidable endeavor, fraught with failure, frustration, and setbacks? Obviously, there is something missing in the equation. That something is self-discipline.

“But, I just totally lack self-discipline!” my overweight clients tell me. My theory is that overweight people do not lack self-discipline. They just do not apply self-discipline in weight management because they do not know how. “Self-discipline” is an abstract concept that is hard to put into practice until you know exactly what it means in terms of attitudes and actions.

In fact, self-discipline can be summed up in terms of six challenges to meet if you want to transform your body from fat and flabby to fit and healthy. Here are the six challenges of self-discipline you must master for weight management success.

1. Value behaviors that lead to good health and devalue behaviors that lead to poor health and weight gain.

Ariel was 40 pounds overweight, even though she practiced every day. She was otherwise in good health. She had a yearly physical checkup. She slept well and took vitamin supplements. She was happy in her work and her marriage. Obviously, her weight gain was due to her food intake. There was no other explanation. We both agreed that the problem was that she loved pizza and beer and consumed large quantities two or three times a week. The reminder of the time, she said, she ate sensibly.

Ariel insured that, even though she wanted to reduce her weight, she was simply not going to modify her take of pizza and beer. She found it incomprehensible that she would have to alter her behavior in any way to get the results she wanted.

Yet she insured that she needed to weigh less. When I asked her how she intended to do it, she said she could not think of an answer. When I asked if she was willing to change her intake of pizza and beer, she said “No, I can not do that. But I do want to lose weight.” After an hour of this circular conversation, I finally told her that she would have to decide which was more important to her happiness: eating pizza and drinking beer, or taking off those 40 pounds. I said if she chose the former, she had no reason to engage my services.

Ariel was unwilling to implement the obvious solution to her problem. To get her result, she would have to learn to devalue pizza and beer. She would have to find value in an alternative eating behavior that would lead to weight reduction.

To devalue unhealthy behavior and value healthy behavior is the first major challenge of habit modification. If you honestly want a healthy body size you have to stop glorifying unhealthy foods: stop regarding them as a source of comfort, pleasure, or reward. You have to stop ignoring or minimizing the health risks and discomforts of excess weight. You have to start valuing healthy foods and regular exercise. You have to start valuing a healthy body and its attendant advantages. You have to want a healthy, fit body more than you want to eat unhealthy foods. You have to tie having a healthy body to something meaningful to you: attractiveness, confidence, vitality, romance, or maybe even a way to get even with someone who made fun of you because of your weight.

2. Develop sufficient durability to the point that you no longer turn to unhealthy foods or drinks when feeling anxiety or discomfort.

Stress makes people gain weight. Stress activates addictive eating behaviors by lowering serotonin. With lower levels of serotonin, many people feel depressed or anxious. These feelings drive many people to seek comfort by over-eating the foods that stimulate the brain's “reward” center. Comforting foods are typically made of sugars and starches (refined carbohydrates) that raise blood sugar levels and give a temporary boost to one's mood. These foods generate excess glucose that gets stored in the fat cells, causing weight gain.

Stress also takes advantage of genetic vulnerabilities, influencing gene expression. If you have a genetic predisposition towards obesity and sugar addiction, too much stress will propel you toward the nearest ice cream shop.

Lastly, stress causes the body to pump out a hormone called cortisol. Over the course of several weeks or months, excess cortisol can cause a host health issues, including the buildup of body fat.

Resilience is determined by the amount of stress we encounter as well as the intensity of the stress we encounter, and the duration of stress. Eliminate unnecessary stressors when you can do so safely and sanely. For unavoidable stressors, you must find sensible ways to engage in active problem-solving. You can buffer the stress in your life and increase resilience with adequate rest, meditation, proper nutrition, moderate exercise, and supportive relationships. To develop your copying skills, you may need guidance from a coach or a therapist.

3. Structure your time to allow for exercise, meal planning and preparation, and adequate sleep.

Moderate exercise, proper nutrition, and adequate sleep are the foundation of a healthy body and brain. Yet consistently finding sufficient time for these activities might seem a formidable challenge. To accomplish it, apply time management skills. You may need to delegate some activities, say no to some requests, reduce your obligations, and cut back on your commitments. Maybe you need to identify your priorities and eliminate activities that waste your time. Careful planning is in order.

To reach your target weight, you need to find some time for you. You may have to negotiate with friends and family members so that they respect the time you've set aside for high priority activities: no requests, expectations, or interruptions.

4. Set reasonable, realistic rules for yourself and follow them without equivocation.

Rules simplify our lives. They save us from the hassle of having to make the same decisions over and over. Thus, they conserve our self-control. To be effective, rules must be specific. For example, if you make a rule to “Eat less ice cream,” it's too vague to be effective. How much is less? A better rule is: “I will have only six ounces of ice cream only on Saturday nights.”

When it comes to a risky behavior, such as eating sweets, you can decide for yourself: do you stop altogether, or do you modify your behavior so that you eat sweets sparingly? This brings us to the subject of moderation versus abstinence. It's essential to decide for yourself which tactic will best serve your interests. In other words, is it easier for you to have ice cream just once a week or not at all?

Some people would find it easier to stop eating ice cream altogether. The advantage of absence is that it's easier to say no, once and for all, than to endlessly vacillate. It simply requires less mental effort.

Some people, however, would rebel at the thought of absence, finding it intolerable. For many people, prohibited foods actually seem more appealing and irresistible. If ice cream is “off limits,” it suddenly becomes more tantalizing and harder to resist. The problem with moderation, however, is that it can present a slippery slope to indulgence. One bowl of ice cream easily leads to two or three. Moderation requires more discipline than abstinence.

“Without equivocation” does not mean that you have to follow the rules perfectly, without fail, because, sooner or later, you will break a rule. It just means that once you set a rule for yourself, it does not help to complain, cheat, doubt, quibble, or otherwise question your own rule. If a rule does not serve your needs, change it. If you are not willing to set rules at all, go back to Challenge # 1, above, and decide where your values ​​lie.

5. Develop the determination to regroup in the face of failure, modify your plan, and keep pressing around the results you want.

Two axioms apply here. The first is: Insanity is doing the same thing over and over and expecting a different result. If you make a plan to release excess weight and you keep failing, maybe the problem is not your tenacity or willpower. Maybe the plan itself is the problem. If your plan is too ambitious, failure is inevitable. If your plan is too easy, it might not bring sufficient results.

The second axiom is this: Failure is feedback. Failure does not mean you're a dolt, or you should give up, or you'll never succeed. It means you achieved an outcome different from the one you intended. Failure leaves clues – information about how to modify your plan for better results. Failure points to areas for correction and improvement. Failure presents an opportunity to do things differently to get another result.

Every time you overindulge or override a rule to the extent that the numbers on the bathroom scale will not budge, or you regain the weight you've reduced, it means you've failed to accomplish an outcome. In the language of recovery, it is a relapse. When it comes to sugar addiction, relapse is to be expected. To succeed, you must regroup, renew your commitment, modify your plan, and resume your efforts.

6. Practice new behaviors, repeating them until you perform them habitually and consistently.

By now it should be obvious: If you want to reach your target weight, you must change certain behaviors and develop new habits. When it comes to behavioral change, you have four options: You can stop an existing behavior, start a new behavior, do less of a specific behavior, or do more of a specific behavior.

When it comes to making these behavioral changes, again, specificity will help. If the new or more frequent behavior is something such as exercise, or packing a healthy lunch, or getting to bed by 10 pm, when and how often will you do it? If the change involves stopping or doing less of a behavior, what is your rule? This question matters because you want know that you are achieving the income you choose. Lastly, whatever change you choose, you have to do it often enough and long enough to get results. If you are not getting the results you expect, go back to Challenge # 5 above. Re-evaluate and modify your plan.

A final tip: Do not let perfection get in the way of meeting these challenges. When it comes to getting the weight you want, persistance beats perfection any day of the week.

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Is There Any Hope for People Who Want to Slim Down?

On May 2, 2016, the New York Times broke the story: “After The Biggest Loser, Their Bodies Fought to Regain Weight”. Columnist Gail Kolata reported on a study that followed Season 8's Biggest Loser reality TV show contestants to find out what happened after their dramatic weight loss efforts. The researchers found that, except for one contestant, all regained most of the weight they had discarded within the six years following Season 8.

The main reason advanced for these finds was that the extreme calorie restriction and hours of daily exercise caused the contestants to have a dramatic drop in metabolism. Contestants lowered their calorie intakes by 500 calories a day.

Prior to going on the show, the contestants' metabolic rates were tested and found to be normal. In the years after the show, testing found that the contestants' bodies were burning hundreds of calories fewer, on a daily basis, than would be expected, even though they continued to eat nutritional meals and remain physically active. Moreover, the contestants “regularly battled hunger, cravings, and binges” due to plummeting levels of leptin, a hormone responsible for regulating appetite. The findings may explain why so many people fail at dieting altogether and why those who succeed in losing extra pounds periodically manage to regain the pounds they lost.

Other media outlets carried the story, bringing in their own experts to comment. Some experts said that the contestants may have experienced their problems due to the extreme and rapid measures with which they subtracted hundreds of pounds. They stated that slow weight loss with small percentages of calorie restriction would not cause such problems. In a follow-up article, on May 4, Kolata disagreed, citing studies that any calorie restriction lowers metabolism and often causes people to regard any pounds they have shed.

Moreover, neuroscientist Sandra Aamodt wrote in a New York Times opinion piece, dated May 8, 2016 that long-term dieting does to improve health and does more harm than good. She wrote that obese men “have only one chance in 1,290 of reaching the normal weight range within a year; severely obese women have one chance in 677.” She cited a study showing that only 1% of dieters ever succeeded in permanent weight reduction. She also cited long-term studies showing that dieters are more likely than non-dieters to become obese within one to 15 years of their first attempts at dieting.

Is there any hope at all for large people who want to weigh less? Are these results inevitable for anyone who is unhappy with their size? After the results of the Biggest Loser study, there is a small percentage of people who do keep the pounds off. How do they do it? I decided to look into these questions for more information. Here's what I found.

Avoid Calorie Restriction

Calorie requirements are determined mainly by weight, activity, and gender. A moderately active 200 pound man, for example, requires an average daily calorie intake of 21 calories per pound; 4200 calories. A moderately active 150 pound woman requires an average daily calorie intake of 18 calories per pound; 2700 calories a day. Pregnant women should add 300 calories a day. Lactating women should add 500 calories a day. Women past menopause should subtract 250 calories a day because metabolism slows after menopause.

Calorie restriction causes the body to go into calorie conservation mode, producing constant hunger and cravings. Higher levels of calorie restriction cause faster weight reduction and almost always guarantee weight regain. This explains what happened to The Biggest Loser contestants.

The equation for weight management is not so simple as calories consumed minus calories burned. All calories are not equal. Calories from refined carbohydrates are the ones most easily converted to body fat. Sugars, starches from grains, and processed foods are most likely to play havoc with blood sugar levels and insulin efficiency, both of which factor into weight gain. What you eat matters more than how much you eat.

Recommendation 1: Stop counting calories and stop calorie-restricted dieting. Instead focus on eating fresh, colorful fruits and vegetables for fiber. Get lean proteins from fish, chicken, turkey, nuts, beans, eggs, and mushrooms. Include fat from oils and butter in your meals. Avoid or minimize refined carbohydrates.

Manage Your Stress to Improve Your Resilience

Chronic stress plays a role in weight gain, producing an abundance of cortisol, a hormone that changes metabolism and causes the body to retain fat. For people with a genetic tendency toward excess weight, stress is also a trigger to eat refined carbohydrates, which cause weight gain.

Recommendation 2: Reduce or eliminate stress as much as possible. Develop the coping skills you need to manage unavoidable stress. Daily Mindfulness Meditation has proven to lower anxiety, promote well-being, and reduce cortisol levels.

Metabolism Matters

Slow weight subtraction, based on healthy nutrition, should help maintain metabolism. If weight reduction seems impossible impossible your best efforts, have your thyroid tested. Low thyroid levels can play havoc with metabolism. Hypothyroidism can be easily corrected with medication. Here are additional steps to bolster your metabolism:

Recommendation 3: Boost your metabolism in these ways

– Consistently get adequate sleep. Studies show a high correlation between obesity and poor sleep because 1) lack of sleep contributes to low metabolism, and 2) inadequate sleep inhibits leptin production.

– Drink green tea on a daily basis – it's loaded with anti-oxidants and is good for metabolism.

– Get daily exercise. Strength training and interval training will do the most to increase metabolism, although the effect on calorie-burning is negligible. Fitness expert, Dr. Joseph Mercola recommends that the easiest way to do interval training is to do 15 – 20 minutes of an aerobic activity, with a 2-minute warm-up, then alternate 30 seconds of high intensity with 90 seconds of easy movement, ending your set with a 2-minute slow cool down.

– Get 2,000 miligrams of Omega 3 fatty acids daily to reduce inflammation, balance blood sugar, and regulate metabolism. You can get Omega 3 from salmon, herring and tuna. If you dislike the fishy taste of fish oil-based supplements, switch to flaxseed oil supplements instead.

– Drink adequate amounts of water because dehydration slows metabolism.

Balance Your Leptin Levels

Leptin is a hormone that tells your body when your stomach is full. It signals the brain so that you stop eating. Overweight people generally have low leptin levels. Dieting, long-term fasting, and calorie restriction can lower leptin levels, creating a tendency to overeat.

Recommendation 4: Dr. Mercola recommends that people increase their leptin levels in these ways:

– Get sufficient sleep. Leptin is manufactured during sleep.

– Avoid refined carbohydrates, especially sugars. These foods set up leptin resistance, which makes your cells less receptive to the effects of leptin.

– Eat foods high in zinc such as spinach, lamb, seafood, nuts, beans, mushrooms, and pumpkin. Alternately, take a daily zinc supplement.

– Get moderate exercise.

When Should You Eat?

Some sources I mentioned that people who want to subtract pounds should eat five or six small meals a day so that they boost their metabolism; they never feel hungry and so will not overeat. Several sources also said that eating a high-protein breakfast will help with metabolism.

Dr. Joseph Mercola, however, differs. In his book, Effortless Healing (2015), he stated that there is no relationship between eating breakfast and weight reduction. In fact, he wrote that skipping breakfast is a good way to eliminate cravings and hunger through the day. He wrote that the value of eating several small meals a day is a myth.

Instead, Mercola advocates “intermittent fasting” for healthy weight reduction. Intermittent fast means eating only within an eight-to-ten hour window, say from noon to 8 pm. He states that this method reduces sugar cravings, normalizes hunger levels, boosts brain health, improves gut bacteria, lowers risk of heart disease, and slows the aging process.

The method you choose is up to you. You could experiment with each to find your best fit. In the meantime, here is one recommendation that I can give you.

Recommendation 5: Eat when you feel hungry and stop when you feel full. Overweight people consistently eat for reasons other than feeling hungry. They eat according to external cues (seeing food, smelling food, watching other people eat, etc.). They base eating decisions on their emotions. Diets do not help because they teach people to eat according to charts and menus, instead of their bodies' natural signs.

Learning to eat when you feel hungry and stop when you feel full means you will begin to eat intuitively, the way naturally slender people eat. If you can not detect sensations of hunger or satiety, or if you feel “hungry all the time and never satisfied” it's most likely because you are not yet consistently following the previous four recommendations. Additionally, it will help you to eat mindfully – eating slowly, without distractions, conscious of the sensations of tasting, chewing, swallowing, and the changes taking place in your body as your stomach fills.

Maintenance Requires Vigilance

Gail Kolata's article on the Biggest Losers received over 2000 comments, some of people who have succeeded in keeping the weight off. They had a common theme: constant vigilance. These people reported that they keep close track of their weight, they are extremely careful about how they eat. They are highly selective in their food choices. They exercise often. They tolerate feelings of hunger between meals. They turned hopes into reality.

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Best Diet Trends To Lose Weight Quickly

You will not find it simple to lose weight. If your life has mostly seen you in front of the TV and consuming a high fat diet, it can be difficult to break free from these habits in the short term. The tips below will show you the way.

If you only practice a single weight loss idea, it should be eating breakfast. A filling breakfast stops cravings, gives your body energy and prepares you to exercise. When you make sure to eat breakfast every day, it will keep your body from trying to store more fat calories, and allow you to lose weight more easily.

For some, weight loss is easier if they do not have a workout routine. This is a good idea for those who do not like to exercise. Walk your dog, ride your bike or throw the football around to increase your enjoyment while engaging in activities. These activities are rewarding and will probably require less motivation on your part.

Try to have a salad prior to dinner meals. The fiber contained in the salad helps fill you up with a minimal number of calories. Do not put too much cheese or dressing on a salad because that adds fat which is what you're trying to stay away from.

It's easy to stick to your diet even if you're at an event or party. Start off by choosing vegetables and fruits before moving on to higher-calorie snacks. This way you can still enjoy the party and have a good time without compromising your weight. Do not announce your diet plans or make a giant deal out of them while at a party; just find a way to work with it.

If all you need to take off is five pounds, hydration will get you most of the way there. Reduce your food intake for a few days and drink plenty of water. This will result in a loss of water weight quickly. This is not permanent fat loss, but you could use it once to kick-start a weight loss plan.

One tip that will keep you in shape is making sure that you eat breakfast. Skipping breakfast is rumored to help you lose weight. This strategy may cut calories short-term, but by lunchtime you may be famished as a result of skipping breakfast. Skipping breakfast might find you grabbing hurriedly for donuts later or eating extra lunch.

Use what you've just learned to begin losing that weight for good. Remember, you control your own destiny here, so make realistic goals and keep at it.

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How to Lose Weight and Keep It Off

The holidays are harshing my mello, if you know what I am saying. Being someone who has had a large weight loss of over 150 pounds, it is still a struggle to not gain weight; especially through the holidays, when the temptation is even greater than the rest of the year.

I am not a special snowflake, let's get that straight. I have been a fat kid, a fat teen and a fat adult. I lost my weight in a contest for money, thinking that after I won, I would go to Vegas and pig out, buffet style.

But, a funny thing happened. The contest that my work put on was for a 6 month period of time. That, my friends, is a long time to “diet.” I knew that I had to do something different than I had in the past-I mean, I could not do the cage soup diet for 6 months, I could die of cage poisoning, for God sakes!

I had to change some habits, trick my brain, and not die of hunger. Those were my goals; oh, and eat cake. I was so not giving up my cake …

The long and short of it-I lost over 150 pounds. That was in 2009 when I started. I have kept off my weight now for 8 years, and I want to tell you how I have done that-and I am not a special snowflake.

I have no more “willpower” than I did when I was fat. I have no special pill or drink you can take. I have no really earth-shattering information that you probably do not already know. Here is what I have done:

I changed some pretty bad habits.

This is numero uno on my list of keeping off my weight. I think that willpower is total BS. That's mean for another article rant, but suffice it to say, when I started to change my habits, that's what made all the difference.

I eat mostly the same stuff, I workout hard at least 5 days a week and I just do not think about it. I am on autopilot. You do not have to have any special powers to be on autopilot, you just have habits that you have formed and really keep to. I am rather boring …

I gave myself some grace. I made up the 49/51% rule because I was always handicapped by fear of failure. I would hold myself to such a high standard that I never could come close to meeting, then when I fell short, I dove into a whole cake and a ton of candy.

Hmmm … can you say “self sabotage?”

I was so afraid to try again and fail that I never ever cut myself some slack. So, in an objective ruse, I tricked my brain into the 49/51% rule.

I would be on point with my diet for 4 days out of the week, and the other 3 days I would be “lax.” No, it was not a free-for-all, it was lax. If we went out for dinner, I just had what I wanted, If I wanted desert I did it.

I still do this.

I find I meet my goals faster if I cut down to 1-2 days that I am a little more lax, but yes, this has been instrumental in keeping my weight off.

I write crap down-like all of it.

I need to write out what I am doing every day so that I can meet my goals. I do this for my business, and I do this for my diet and exercises. Having a plan really makes me accountable and also solidifies my habits.

If you are not a fan of writing stuff down, at least plan what you will be doing through the day in your own way.

If something is not working, then its time to change it up.

Now, I am not talking “I want to be a size 4 by next week” and you have to lose 50 pounds. No, I am talking about doing the same thing for weeks, and it not working for you.

For women, then temptation to change their diet to almost no calories is the norm.

Do not be the norm.

My goal now is to be able to eat a bunch and not gain weight. How I did this? I had to heal my metabolism. When I was running 40 miles a week and gaining weight on 1400 calories a day, I had to re-evaluate what would have been my best course of action.

The long and short of it:

Willpower has nothing to do with keeping weight off. It has everything to do with habit changes.

It can be tough through the holidays, but I can honestly say the 4 rules above I have lived for 8 years now, and they work. I am diligent, and formed habits that I try not to deviate from.

When I do deviate from them, because, lets face it, life happens, then I give myself some grace and get right back on the proverbial wagon.

Any one can do this.

Just because someone did it and you have not yet, does not mean they are a “special” snowflake. It means they are following rules you have not started following yet, that's pretty much it.

So, when you get frustrated, go back to these rules. There is no special “willpower” trick I have for you. I actually have very little self-control and love food, especially chocolate cake more than my children (well, it's a close second), and if I can keep off 150 plus pounds, so can you!

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Good Weight Loss Ideas For Obese Women

Weight management is not so difficult for a woman who put on just a few pounds in recent months. Changing lifestyle and eating habit might be the major reason for those few pounds. But the consistent behavior, changing lifestyle and having no record of your eating habit can cause the obesity.

This is the stage where you need to make unstoppable efforts to reduce your weight. This is a tough stage as your body can become habitual of having a certain amount of calories and accumulated fat requires consistent efforts to come back to the shape.

If you are over 100 pounds, doctors will classify you as morbidly obese. Not only for your looks, it is important to restrict your eating habit as it can lead to the dire risk of health problems and early death. Diet control can not help the obese women completely. It requires a professional assistance, regular exercise, weight reduction, lifestyle change, diet change and medical interventions as well.

In order to reduce the risk of chronic ailment, consult with your doctor about weight management. First of all, you should focus on your diet.

Fight with obesity with a diet plan

While following a proper weight-loss strategy, you should reduce your calorie intake gradually. When you start cutting from 500-1000 calories daily basis, you will get a chance of reducing 1 or 2 pounds on daily basis. Avoid high fat and sugar food including fatty cuts of meats, dairy products, white bread, pasta, soda, sweets and processed snacks.

If you cut your 50-55 percent calories from carbohydrates, you will improve your metabolism. Increase fiber intake which helps you to digest food more quickly.

Focus on workouts

If you count yourself among the obese people, begin with light exercise and reach to the harder workouts. You will reduce approx. 10 perfect of weight by cutting extra calories from your diet and rest will work when you start from light to moderately intensive workouts.

You can start with 20-30 minutes exercise at regular intervals of 10 minutes and take it to the 90 minutes of intestinal workout sessions.

Medical intervention is always helpful

If you keep working on your diet plan and workouts, medical intervention will help you more to expedite your weight reduction procedure. Even if the diet control and workouts can not help you, you will feel a remarkable support having good weight loss pills for women which will help you reach your desired weight within a month or a few more. But, you will get the definite number as soon you control your diet and spend more time on intestinal workouts.

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Advantages and Disadvantages of the Paleo Diet

Have you ever searched on the internet for the real best weight reducing diet programs? If so, you may have read about what is perceived as the next best diet in the planet, which is called the Paleo diet. But, what precisely is this Paleo diet and what really makes it better than all the other diets? The Paleo word is the short for Paleolithic, the prehistoric time of humans, that achieved millions of years ago. At the time of this Paleolithic times, humans learned how to farm and how to hunt, this means that these people only ate food that were easily obtainable to them in their own close environment.

These people then biologically adapted to become better and stronger by eating more and more of these paleo foods. Advocators of this diet suggested that there has been too late of a time period between what is known as 'the end of the Paleolithic era' and what is known as 'modern day' for the human body to really adjust to today's western diet. This lack of conversion is apparently the cause for the existence of modern illnesses, like diabetes and obesity. This diet type, which is also noted as the caveman diet, really entails foods such as eggs, grass-fed proteins, vegetables, wild seafood, nuts, plant-based oils and some fruits. These are all wonderful food selections for sure, to any diet can advantage from so this high omega-3 fatty acids, stresses high fiber, high potassium, high nutrients and low sodium consumption.

Based on last words, the Paleo diet seems to be a wonderful idea right? But, the Paleo diet also limits some food groups that prehistoric people would not have used for sure, mainly because they were not easily attainable for them. This involves foods such as: legumes such as beans and peanuts, grains, refined sugars, dairy and salt. These food groups are commonly ingredients for most of the harmful processed foods around the globe. The paleo is wonderful for people that are lactose intolerance, because it actually limits dairy and gluten intolerance, because they restricts grain.

All these great features as well as losing weight? Paleo sounds quite darn amazing right? Neverheless if you analyze the diet, you can understand these advantages of the Paleo diet are true, it does not make the diet the ideal choice possible and there are three large reasons for it.

1) The Paleo diet is costly under the Paleo diet, but primary sources of protein are from grass-fed animals and wild fish in the USA. For just ten dollars you'll be able to get about three pounds of standard ground beef for the same quantity you will only be able to get a little extra than a pound of grass-fed ground beef, whilst salmon can run you up to $ 30 per pound whilst farm-raised salmon are often below ten dollars. These price variations can easily frighten a lot of people from trying a true Paleo diet.

2) The Paleo diet does not take into concern portions and calories. Even though the food selections in a Paleo diet are healthy, there is no maximum capacity to how much of it we can consume which can lead to eating too much. You can eat as many penny of foods as you wish but if your calorie consumption is too much you will still earn weight. The good reason about paleo though is that you're eating high amounts of proteins and fiber both which usually will make you feel even more full while eating few calories opposed to eating extremely lean carbohydrates such as bread which typically are high in calories and requires much more to fill you up. Neverheless with no set limitations on calories The Paleo diet may not be the best technique for weight loss.

3) The Paleo diet is just not functional. The Paleo diet puts a restriction on many food groups that have become a huge part of human culture for hundreds of years. The most notable limits are dairy grains and beans. Even though one might be able to dispute the healthiness of these food groups, it does not alter the fact that human culture has relied on them for continued existence for centuries. Even more so a lot of these options have become staple food for various cultures all around the world, for persons to simply stop eating foods such as rice, bread, cheese and beans is obviously unfeasible. Even though the Paleo diet has a lot of wonderful features and healthy food alternatives, the disadvantages can not quickly be ignored.

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Role of Herbal Supplements in Weight Loss

Weight loss is not all about losing weight it about learning the healthy eating habits and learning about your body requirement. So with the help of diet and physical activities, you can lose weight, but sometimes due to very hectic life schedule, an individual is unable to follow a strict diet and physical activities. So, for those individuals, they need to take an additional step to lose weight in an effective and safe way. The below mentioned herbal supplements provide added value to your weight reduction. These supplements are safe and effective for gradual weight loss.

Garcinia Cambogia – As it is popular worldwide, Garcinia cambogia is a great weight loss supplement available in the market. But, when you plan to purchase Garcinia Cambogia supplements for weight loss, look for the one that displays pure extract on the label. The pure extract is better, more effective and also safer to use. The science behind the Garcinia cambogia promoting the weight loss is that it absorbs the hunger by producing a good amount of serotonin. Low serotonin level causes depression and anxiety which may cause overeating and emotional eating, as your serotonin level increases, your mood improves and you are less driven toward food. The active compound HCA (Hydroxycitric acid) inhibits the activity of citrate lyase enzymes, which are needed to make fat from carbohydrates, so it stops fat formation in the body. Garcinia cambogia also acts as a detoxifier; the HCA in it reduces the fat accumulation in liver and detoxifies the liver.

Apple Cider Vinegar – Apple cider vinegar is made up of apple juice by the fermentation process. After passing through various processes, the ACV contains active compound acetic acid and enzymes which are liable for weight loss which improve overall health as well. It is not only helpful for weight reduction but also treats heartburn, improves sleep quality, improves energy level, helps in digestion, and strengthens the immune system. ACV contains pectin which is found naturally in apples. Pectin is known to increase satiety and aids in weight loss.

Green Coffee beans – Green coffee beans basically aids to support weight reduction. It is also loaded with antioxidants which maintain the functioning of the body. It is basically unroasted beans, during the process of roasting, the antioxidant compound is lost, so it is important to use unroasted beans for healthy weight. Green coffee beans contain an active compound known as chlorogenic acid, which is responsible for its weight-loss effect by increasing the activity of fat breakdown. It is also useful for increasing metabolism. It reduces the formation of new fat cells by reducing fat absorbed from the diet and reduces fat stored in the liver.

Forgetting the desired weight loss, you need to follow some sort of dietary modification and need to do physical activities at least 3-4 times in a week. You need to include more fruits, vegetables, and whole grain and drink 3-4 liters of water on a daily basis for fast weight-loss.

The above-explained herbs are a very effective aid for weight loss but need to consult your doctor before taking these supplements if you have some major diseases.

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5 Ways To Fight Obesity And Being Overweight!

Obesity is one of the major problems which leads to many diseases. The most common symptoms of obesity are weight-related issues like type 2 diabetic mellitus, high blood pressure, respiration problem, joint pain and high cholesterol level. Obesity may be caused by genetic factors, unhealthy diet, lack of physical activities and environmental factors. To overcome obesity, you need to maintain some discipline, such as you need to make some changes in your daily diet, do more of physical activities daily. These are the best ways to start losing weight.

Change Your Eating Habits

Dieting is the best way to get over obesity. Some of the people are making themselves hungry to lose weight or follow some fad diet to lose weight in a fast manner. But these are wrong approaches which are generally followed by many individuals. The healthiest and safest way to lose weight fast is to reduce your daily calories intake by adopting healthy eating habits. People should avoid alcoholic drinks, red meat, processed foods, sugary foods, sugary drinks, junk foods, refined cereals, etc because these foods are loaded with lots of calories which hamper your hard work which you are doing for weight loss. Make sure that you eat a lot of fruits and vegetables between meals, make them your snacks as these foods contain fiber, vitamins, minerals and other essential nutrients that your body needs for energy requirement and other body functions. Remember, do not starve yourself to lose weight because starvation increases the food craving. Healthy eating may naturally suppress your appetites by increasing your metabolism and boosting your energy level which directly leads to weight loss.

Get Active

Any type of physical activities play a crucial additional step towards making you fit. Physical activities could be dancing, yoga, gym, swimming, etc. Some of the additional activities such as using stairs instead of an elevator, buying household stuff by walking rather than ordering online, spending some time with kids by playing some outdoor game. These activities add extra value to your physical activities. Being physically active not only supports weight loss but improve overall body functions that are lowering the cholesterol level, making you fit and reducing the risk of injuries. So be involved at least 30 mins of daily activities which help you get rid of obesity problems. Be more active which will keep you healthy.

Proper Monitoring Of Weight

Self-monitoring is the best way to get motivation towards the weight loss . Daily stepping on a scale may help you to maintain your weight as you can track your food intake and you can also track the results of changes in your food intake. Monitoring increases your energy level and vitality.

Reduce Stress

Stress is something you should eliminate while you want to lose weight. This is due to stress releases the hormone cortisol which has a strong connection to binge eating and inducing food cravings. So be calm and perform on daily basis meditation which will reduce stress as well as bring positivity towards your weight loss goal.

Weight Loss Supplements

Weight loss requires changes in the diet and physical activities, however, people can go for weight loss supplements for faster results. These supplements work perfectly by reducing hunger and by increasing the metabolic rate.

The best way to overcome obesity is by losing weight through a natural process such as by exercising regularly and following a low-calorie diet. You can also opt for natural weight loss supplements; you just need to research further to find a product which is effective and free from side effects.

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Dietary Tips to Lose Weight Fast

The purpose of weight loss by diet is to bring gradual weight loss, to maintain a good nutritional status and to bring about lifestyle configurations so that, you can manage your weight loss for the longer period of time. Given below are some diet tips which may help you to lose weight fast.

Include More Of Vegetables And Fruits

Include more of low-calorie vegetables such as green leafy vegetables, cucumber, celery, lettuces, broccoli etc. These are loaded with fibers and antioxidants which can help you to lose weight in a healthy way. Fruits are also important for weight loss as they contain pectin which slows down the rate of gastric emptying, which means it takes longer for food to leave your stomach. This action contributes to feeling full and satisfied. So, include more of veggies and fruit which will bring desirable weight loss.

Eat Regular Meals

Losing weight is all about the calorie deficiency. Eating food in smaller portions frequently helps you to lose more weight efficiently, including 5-6 meals in a day rather than having 3 main meals. You should include nutritious foods and avoid starving yourself. Using smaller plates may help you to eat a smaller portion of food. If you eat food slowly for about 20 minutes then stomach gets stimulated and sends the signals to the brain that it is full. So, eat slowly and stop eating before you feel full.

Read Labels Of Packed Food

Reading labels can help you choose healthier options. Use the calorie information to work out how particular food fits into your daily calorie requirement in the weight loss plan. The label also lists the percentage of saturated fats and trans fats in each serving. You want to choose foods that are low in saturated and extremely low in trans fats, which not only supports weight loss but is also helpful for the maintenance of the cholesterol level.

Cut Down Liquid Calories

Cut down drinks which are loaded with lots of calories such as highly flavored beverages, lemonades, alcohols, fruit juices, etc. Include healthy drinks such as buttermilk, coconut water, lemon water, healthy smoothies, etc. which are supportive of weight loss .

Drink Lots Of Water

Hydrate yourself with lots of water intake so that you can delay your unwanted hunger cramps, water not only Promotes loss but helps you flush out toxins from the body.

Be More Active

Add daily physical activity to your daily routine so that you can burn extra calories which is essential for weight loss. 30 min daily activity may make you feel more active and energetic throughout the day.

To achieve the loss you need to focus on the target. It means – you should start with small goals you can achieve the target easily. Then set larger goals for loss, so that you do not feel cripple whenever you do not meet the target. So, always start with a smaller goal then go for the longer one. So, for effective weight loss, read the above-explained steps to lose weight. Hopefully, these tips help you to lose weight in healthier and safer way.

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How Green Tea Affects People’s Health and Weight Loss

Today, tea is the most widely consumed in the world, right over water. Millions of people drink tea, as it has many healthy benefices.

And did you know that, except the healthy benefices, the tea is an effective ingredient of weight loss recipes too?

Although there are three main varieties of tea, black, green and Oolong, we will focus on the green tea as one of the healthiest beverages that exist on our planet.

How green tea can improve our health conditions or protect us against some diseases?

In general, many studies and laboratory experiments were carried out to find out wherever and how green tea can influence on our health`s improvement.

The results are that the green tea can help us to treat atherosclerosis, high cholesterol, cancer, diabetes, liver disease, weight loss and other diseases.

But let`s talk about the possibility of weight loss? Can this really help us to lose weight?

Green tea is comprized of caffeine and antioxidant (catechins) that makes weight loss more effective. The caffeine increases the rate of metabolic activities that are carried out in the body. On the other hand, catechins work in the way to keep body cells in the right shape in regards to effectiveness. Specifically, they help in repairing of damaged cell walls in the human`s body and that`s why can not occur weight increase.

Although it seems to be the best tea option for weight loss, exercise and diet plan need to be made in order to achieve the results you want.

Weight loss tea can be taken as a drink as we are used to consume, or in a form of pills.

And what if I take much more tea than it is recommended for using? Will I lose weight faster?

Absolutely not!

As the recommended limit is average two or three cups a day, you should not take more than it, because it won`t help you in achieving needed results faster.

At the end, you should remember:

• You should always keep in mind that green tea can help you to treat different diseases, and it also can help you to lose weight.

• You should always keep in mind that you should take into consideration the recommended limit of taking the green tea, as well as to make plans for exercise and diet. Consuming it properly, will give the results you want to gain.

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Weight Loss – Creating Your Personal Weight Loss Plan

Has need to lose weight been on your mind? If so, you are in the process of following a weight loss plan or not doing anything at all. There is no middle ground. If the latter applies to you, it pays to take a moment to consider why you are not making an effort to reach your goals. Is it because of a lack of guidance and instruction? Surely you want to lose weight; otherwise, you would not be thinking about it. Perhaps the need to lose weight is more significant than your desire to get lean. Often this is the case for many adults, who realize being overweight is more problematic than it initially seems.

You may need some guidance. So let's talk about some tips for creating a weight loss program that will work for you. If you are already making an effort, the following might still be of use to you …

1. Outline your objectives. First, you must outline your goals. Do not focus so much on the specifics. It is not nearly as important to set how much weight you bought to lose, as it is focusing on the process itself. It is better to focus on losing weight generally, not how much.

Have your “why” perfectly figured out before you begin.

2. Eat well. Not surprisingly, it is vital to eat well when starting a weight loss program. Your food choices matter, more than you may think.

Itbecomes especially important to eat the right carbohydrates if you have high blood sugar. In any case, it will probably do you well to eat more fruits and vegetables than you already do, and eat a healthy balance of proteins and fats. They are all important.

3. Mind your portion sizes. Your portion sizes are just as important as your food choices. Even if you are selecting healthy carbohydrates such as brown rice and sweet potatoes, you can still overeat and losing weight will then be much harder.

Counting calories helps, but is too tedious for most people. By eating slowly, you will have a better idea of ​​how much you should be eating. Always stop eating before you feel full, and do not hesitate to feel hungry for a part of your day.

4. Begin exercising. If you have not already, start exercising. It will help, no matter which exercise program you chose. Even walking will help get the job done.

5. Anticipate setbacks. Setbacks will occur: know you will not make weekly progress forever. You will stop eventually. You will get frustrated. Relax and make adjustments if needed. Do not stress, and be patient: weight loss requires patience more than anything.

Lastly, remember to make your weight loss program your own. What works for other people will not needlessly work for you. Feel free to experiment with different diets and exercise plans. But know you will have to discover what yields the best results for you and your body.

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Weight Loss – When Fat Isn’t What You Thought It Was

Back in the 1970's we were told that we had to eat a low fat. This was in spite of clear knowledge that not all fats are bad for us.

But because 1st world governments thought we were too stupid to understand the difference we feel into low fat trap for decades, effectively ruining millions of lives and killing many more.

Even today much miss-information about fat continues to be spread by health authorities, dieticians and the medical profession.

To equate the fat of an avocado with that of a hamburger has fortunately gone by the way in the past 10 years.

We know that olive oil is healthy but we hear little of the health problems caused by vegetable oils.

Soy, Canola, sunflower, safflower, etc. are nothing short of toxic processed products, sold under the guise of food.

These oils are cheep, although a meal cooked in these oils will disrupt the endothelium lining of your arms for longer than a cigarette.

When you deep-fry with these oils there are toxic bi-products created that are shown to cause cancer.

These same oils, which are in the omega 6 category cause a major imbalance in our cells, out competitiveness the low levels of omega 3 oils we consume.

This leads to pollution, which plague our modern society, which is at the root cause of so many chronic illnesses.

Confusion about fat leads to general statements such as all scheduled fats are the same, but even this is not the truth, and those professionals who continue to claim it either either ignorant or intellectually lazy.

For starters there are three kinds of saturated fats.

  1. Short chain such as butter, which is a readily available source of energy, and is also made by our gut bacteria.
  2. Medium Chain fatty acids such as coconut oil, which is also a readily available source of energy.
  3. Long chain fatty acids as found in meats, and converted from glucose is stored in the fat cells and is only released when fast or when we eat a low carbo-hydrate diet.

Another important fact is that many of the so-called bad saturated fats such as those found in meats are 50% or more unsaturated and act in a similar way to the mono-unsaturated fats in olive oil.

Without becoming boring or over technical we need good healthy fats as found in meats, nuts, eggs, olives, avocados and we need to avoid the fats in processed foods and deep fryers.

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Eggs and Weight Loss

One of the most nutritious foods you can eat are eggs. They contain large amounts of healthy fats, protein and important vitamins. They are also low in calories, each having about 78 calories. The egg is high in nutrients, especially the yolks. A three egg meal contains about 234 calories and with a generous portion of vegetables you have a nutritious meal of about 300 calories. Of course, if you fry the eggs, you must add about 50 calories for each teaspoon of fat used.

Eggs are filling mainly because of their high protein content. High protein foods are known to be more satisfying and filling than those low in protein thus reducing the appetite and contributing to a feeling of fullness. It has been shown that an egg meal even produces fullness and reduces food intake for later meals. This is compared to meals with less protein but the same number of calories.

The Satiety Index is a scale that determines how well foods help you feel full and reduce later calorie intake. Eggs rank high in this scale.

High protein diets reduce pregnancies and those tormenting thoughts of food and reduce the need for late night binging or snacking.

All the essential amino acids are contained in eggs and in the correct ratios for maintenance and metabolism. You can increase your metabolism by 80-100 calories per day by consuming a high protein diet. This is because of the thermic effect which is the amount of calories used in the process of digesting, absorbing and storing your food. Thus, it takes more energy just to digest proteins than it does to digest fats or carbohydrates. So, it goes without saying that eggs, because they are high in protein, help you burn more calories.

It has been shown in studies that eating eggs for breakfast adds to a feeling of fullness and causes one to eat fewer calories over the next 36 hours in women and over the next 24 hours in men. People who ate eggs for breakfast felt more full. It has been shown that men ate 270-470 fewer calories at lunch and dinner after having eggs for breakfast.

Furthermore eggs are reliably inexpensive and easy to prepare, making it easy to add them to your daily diet. They are also available almost anywhere.

Eggs contain choline which promotes normal cell activity and liver function. It aids in the transport of nutrients throughout the body. Choline also is important in the development of baby's memory.

You are probably wondering why I have not mentioned cholesterol. There are recent recommendations from the American Heart Association, the American College of Cardiology and American Diabetes Association that no longer limit the intake of eggs or cholesterol. In fact, eggs are promoted as a part of a heart healthy by such organizations as Health Canada, the Canadian Heart and Stroke Foundation the Australian Heart Foundation and the Irish Heart Foundation.

So, it sees, eggs can be the “go to” food for hungry dieters. They are not only cheap they are easy to prepare. Keep a few hardboiled eggs handy in the refrigerator for snacks.

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Tips For An Effective Weight Loss Program

According to the National Institute of Diabetes and Digestive and Kidney Diseases, over 70% of adults are overweight in America alone. It's no surprise that most of the US population is slowly shifting toward healthier lifestyles and views.

Being overweight or suffering from obesity can lead to serious health issues. In fact, research has revealed that obesity leads to the development of diabetes, cancer, and cardiovascular issues. Moreover, according to the American Cancer Society, cancer is the second leading cause of deaths in America.

However, despite our numerous efforts, most of our diet plans fall short. Plus, with so many diet plans available, it's hard to narrow down on which one works and is most effective. So, that said, let us take a look at how to pick a diet plan that is right and effective for you.

Consult Your Doctor

You've probably heard this over and over again. This should be the first step before anything else. Talk to your doctor, and let him recommend the best diet plan that suits you. This is especially important if you suffer from Diabetes, High blood pressure or any cardiovascular diseases.

Doctors ensure that they recommend a diet plant that is safe for you. Also, one that suits you and will absolutely work for you. Moreover, they should also recommend the best workout plan to complete your diet plan as well.

A Budget That Works For You

Budget plays a key role in which diet plan you ever choose. Most diet plans can be pricey, however; some are affordable and still very effective. If you are hard pressed for money, then consider one that will suit your budget.

Do not be afraid to go on a budgeted diet plan. Opting for the other expensive one, will not do any good for you financially and emotionally. Financial strain may lead to the development of stress, which will counter your overall efforts.

The Best Short Range Diet

Too often people tend to think that starving themselves will lead to weight-loss. However, it does not work that way. If you starve yourself, your body starts stocking up on fat. Additionally, your body's metabolism slows down, increasing your chances of adding weight.

The best short range diet is the one that involves you eating a healthy diet, not starving yourself. The idea is to stock up on foods such as green vegetables, fruits, and lean meat. Such foods contain few calories, but still, increase your energy that is essential for everyday activities and exercise.

In conclusion, diet can only do so much. It is essential that you couple it with an effective workout regimen. Exercise and workout go hand in hand and are integral factors for a successful life. Additionally, research states that a proper diet and an effective exercise routine increase one's mood, and lengthen a person's lifespan.

Moreover, if you consult your doctor and stick to a budget that works for you, you are guaranteed an an effective weight loss program. Remember, choose what works for you.

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