Eat Well and Weigh Less

Lifelong strategies and tips for eating better, being healthier, and living happier!

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Lose Weight By Understanding Your Metabolism

Western countries are beginning to note the increase inindividuals who exhibit obesity and obese characteristics. No country understands this better than the United States, which has been on the leading edge when it comes to obesity. However, citizens who are worried about their eating habits and weight control may be able to help themselves simply by educating themselves. Despite the fact that individuals in the United States are more likely than most individuals in other countries to pursue higher education, there are still a number of people who do not understand how to lose weight.

By understanding the way metabolism works and the ways in which an individual can lose weight, it is easier for these individuals to diet and/or lose weight because they understand the science behind weight lose and appetite control. When it comes to losing weight, individuals need to be prepared to work with their metabolisms since it is the metabolism of a body that burns off energy and subsequently fat. Some people are able to increase their metabolism and others are eager to purchase pills that claim to help. Still, it is helpful for these people to first learn about the metabolism and what they can do to help their metabolism, which would save many people money since they are not immediately going out to purchase supplements that may or may not actually work to help them lose weight.

Metabolism is the body process that keeps an individual alive since it powers the body. Metabolism is the chemical process wherein the energy and stored fat in your body is burned off in order to help fuel the body. Almost every involuntary process that takes place in the body is controlled by the individual’s metabolism and this includes cell respiration and re-growth, digestion and other such processes. BMR stands for the basal metabolic rate. The word basal means the lowest possible or first possible; the phrase is indicative of the individuals lowest metabolic rate, that is, how much energy the body is able to burn when it is at rest.

When a body is functioning and working, it will burn more energy since the body is required to do more. The BMR is indicative of the number of calories that the body needs to consume in order to function and stay alive, but not to do anything that would exert the body. When people want to increase their metabolism, they are looking to increase their BMR. There are a number of different ways that individuals can try to reach this higher number. Exercise is a very effective option and it prepares the body to work harder throughout the entire day. While many people may estimate their BMR, a doctor is the only person who can effectively come up with an accurate number for the individual that would help them to more effectively lose weight.

Although some available metabolism boosting pills can increase the energy that an individual feels, it is widely believed by the medical community that these pills are not effective when it comes to actually increasing one’s BMR.

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Rapid Weight Loss Techniques

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight person should do is to seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

1) Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

2) Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

3) Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others arenot able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

4) Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

5) Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

6) Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

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Positive Dieting Behaviors Deserve a Reward!

When you are on a diet it can be hard to stick to your goals and shed your body of excess weight. The good news however, is that there are numerous thing you can do to help keep yourself on task. Make sure to reward yourself when you stay with your weight loss regimen. Rewards are a wonderful way to make yourself feel happy and good about the new lifestyle you are leading.

Some people find it useful to set short term goals such as promising themselves that they will lose a certain amount of weight in a set amount of time. The important thing is to make sure that you do not set goals that are out of reach.

You should view the fact that you even reach a goal as something worth rewarding yourself for. People of all ages respond well to rewards and being an adult on a diet is not an exception to this rule.

Rewards are a wonderful way to motivate you to keep going and working towards a healthy life. As you reward yourself you are far more apt to want to keep working so that you can receive the next reward that you have set for yourself.

Rewards work in so many different areas of a person’s life that it makes perfect sense to think that a reward system is a good way to keep you on the right diet track.

Rewards are designed to make you feel happy about something that you have reached. It makes you feel better about yourself and the effort that you have put in. A reward tells you that you have worked hard and deserve to be treated.

There are so many different ways that you can reward yourself for doing well on your diet, however, it is wise to choose a reward that is not food related. If you really do want to treat yourself with a dinner out or something along those lines, just make certain that you pick only healthy foods.

Rewarding yourself with sweets is not a good idea, as it will just create a problem in allowing you to stick with your diet. You could opt to make your reward something such as new clothes or a day of pampering at a spa. Anything that allows you to feel good about yourself is a good idea as a reward.

If you choose clothes as your reward, it is a nice way to watch your wardrobe grow with clothes that are very flattering to your new body shape.

Rewarding yourself with other things that will improve your appearance such as a new hair cut or color will go so far in making you want to continue working out and getting in shape. Men who diet but are not interested in such things as cosmetics can always purchase something that they like for their rewards such as a new tool.

Couples who are working on a diet routine with one another could create a special weekend away as a reward for keeping consistent with their diet. Always keep in mind when choosing your reward that it should be something that you really like or want. An item that is special is seen as far more of a reward than something that is necessary or that you would have bought for yourself anyway.

A great idea is to browse around ahead of time and find things that strike your fancy that you can use as rewards for yourself in the future so that you have some wonderful treats to work towards.

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Pointers on Losing Weight Safely

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one's health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don't know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn't actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

The body also compensates for low-calorie diet by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet. It is also healthier to eat food that is roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats that just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra "Push"

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side effects. For that extra "push", one can try out taking food supplements. After all, 95% of these products out on the market actually do good.

On Taking Diet Pills

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, "no pain, no gain." Besides fat, what has one got to lose anyway?

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How to Lose Weight and Improve Health By Eating!

Many people want to lose weight. Sometimes, it’s harder for some people as opposed to others. However, by adopting the right attitude, a person can lose weight – even if they keep eating! First, it is important to outline and remind yourself of your goals; why are you losing weight? Many people understand that by having strictly short-term goals or plans for weight loss, they can easily pack back on the pounds after their one goal is over. In order to maintain a steady and healthy weight, one’s lifestyle needs to change and here are some pointers!

1: Eliminating an entire food group from your diet will rarely incite positive results. Moderation is everything, and everything in moderation. In order to function properly, an individual needs lots of different foods and items. By cutting out an entire food group or type of food, the body no longer gets that it needs.

2: Keep in mind specifically what helps your body and when. Carbohydrates and fats are best in the morning and when individuals need caloric energy in general. Protein is also a fuel for the body, but some protein can be high in fat, so watch carefully what you eat and what raw material the food comes from before you ingest it.

3: An ideal diet will depend on the individual. Different individuals have different lifestyles, and different lifestyles need different things in order to keep the person in proper health. If you are more active, you will need to eat more to maintain your lifestyle. Individuals who are less active can eat less because they are not being as hard on their bodies or demanding as much from their bodies.

4: Still interested in counting calories? For some people, counting calories helps. For others, they can lose sight of what they are trying to achieve by cutting out high calorie foods – and potentially limiting their body’s sources of nutrients and vitamins. Most adults can eat between two and three thousand calories each day, and as a general rule average women can consume less calories than the average man.

Possibly the most important thing is to observe where your food is coming from before you eat it. More important than counting calories and limiting yourself on food, it is important to look at what types of food you are eating versus what types of food you should be eating in order to improve your body and/or your lifestyle. Carbohydrates can safely make up sixty percent of one’s diet, which can be supplemented by about thirty percent of fat and ten to twenty percent of one’s diet made up by protein. These are averages and specifics will vary from person to person and will be dependent on the specifics of their body and exertion levels. Individuals do not necessarily need to eat less in order to lose weight, rather they can almost always benefit by eating different things in order to help fine tune their diet and their lifestyle. By eating the right items in the appropriate amounts, a person can create a healthier lifestyle – and lose weight!

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Healthy Habits When Life Is On The Go

The busy life that people lead these days can make stickingto your diet a real battle. It can seem so tough to find the time to sit down and consume a meal that is good for you. The good news is that there are numerous ways that you can bring healthy eating habits into your life even if you are very busy.You have a better chance of eating well if you plan ahead and try to make healthy eating a part of your daily routine. If you know that you have a busy week ahead for example you can purchase numerous food items that are quick and easy to prepare.

Make sure that your cupboards are well filled with foods that are low in calories. Even though you should not eat this way daily if it can be helped, there are times where you have to opt for a quick meal on the go.

These fast and easy healthy meals are a great choice for those days when you simply just do not have the time to sit down and eat well.

Whenever possible, make the time to sit down and have a good breakfast. This is a great start to your day and an important part of any diet. When your body has gone all night without food, it is desperate for fuel and nutrients.

Studies have shown that people who avoid eating breakfast often take in around one hundred more calories than people who sit down and have this meal daily. If loosing weight is a priority for you, eating breakfast is a fabulous start.

Your body needs to be well hydrated to operate properly. Water is also needed to process the nutrients in food. When you consume adequate amounts of water, you will find that your body feels fuller and lends to you being more apt to avoiding the temptation of snacks that are not healthy.

On average, you should drink about eight glasses of water each day. This amount will of course vary depending on where you live, if you reside in a warm climate, you may need to ingest more water for the same results.

To maximize the result of water consumption, consider adding ice cubes to each glass of water that you have. Studies have shown that you can actually increase your metabolism by adding ice to the water that you drink each day.

Breakfast is not the only important meal; lunch is almost as vital as breakfast is to keep your body functioning properly. Even if you are tempted to skip lunch to ditch those calories, it is simply not worth it.

When you stay away from lunch, your blood sugar levels dip and your metabolism becomes sluggish. Not to mention the fact that when dinner time roles around, you are bound to be very hungry and indulge in foods that are not good for your diet.

Instead of not eating lunch, choose to have something light but filling. Fruits and veggies are always a good idea or you could have a sandwich on wheat bread with lean deli meats if you like.

Snacks can be the downfall of many people on a diet. However, this does not have to be the case. You do not have to throw out your snacks all together; you just have to pick snack foods that are good for you.

Yogurt low in fat, fruit, trail mix, veggies or wheat crackers with peanut butter will fill you up more than something like a chocolate bar would with only a fraction of the calories.

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Appetite Control and YOU!

Many people are trying to diet and many people feelfrustrated when they are not losing as much as they had hoped for or not asquickly as they would like to. Some people can get upset and bail from their diet as quickly as possible, rationalizing that the diet was not working any way, so why would they torture themselves like that. Other people get upset and resolve not to eat or to eat as little as possible and often what would only be absolutely necessary to help them get through the day.  Neither of these approaches are the best answer and individuals who feel upset because of their inability to lose weight could benefit from understanding about appetite control and what they can do in order to feel full longer and stay on track when it comes to their diet and weight loss plan.

Some people can control their appetite by keeping their mouth and stomach occupied. People who are aided by this approach can benefit simply from munching on ice chips when they start to feel hunger pangs coming on or they begin to feel like snacking. Water has no calories in it, so the people are able to fill themselves up, simulate chewing and feel fulfilled by keeping to their diet. Water fills people up when they drink it as well and can aid with appetite suppression, but one of the biggest problems with this approach is that individuals do not feel full because psychologically they know that they did not eat anything. Ice chips can help because they are solid.

Individuals who do not like the thought or practice of chewing ice chips may want to consider snacking on small, healthy foods throughout the day. Not only will the individual feel full, but they will also be able to keep their blood sugar levels even and increase their metabolism. Foods that are high in fiber are some of the best foods to snack on since they help to keep the bloating of a body down and they allow the individual to feel full. Vegetables and fruits are an obvious, but effective, choice when it comes to snacking. They contain a lot of water but they are also sweet and filling.

Eating a balanced meal can also help an individual to control their appetite. By eating a balanced meal, the individual is able to have a variety of different foods that can help to suppress specific cravings that an individual may have. In many cases, cravings will cause the individual to deviate from their diet or give up on their diet. As a result, they may not stick to their diet in an effective manner. It is also helpful for individuals to take a break when eating and allow themselves time to digest the foods that they have taken into their bodies. The stomach can take a while to inform the brain that the body is full. By taking a break and allowing the food to digest, many people will realize that they are filled up by less food.

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What better motivator is there to eat better, than Chef Remy from Ratatouille on your car?

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Getting a Handle on Portion Control: A Key to Losing Weight

Diets can seem like such a complicated matter, you know that you need to eat less and exercise more; however it can be so hard. One of the worst factors that hold you back from shedding pounds is the size of the portions that we eat.

Research in dieting has shown that if you can get control over the size of your meal portions, you will also be able to control your weight. There are tips that allow you to find the balance necessary for keeping your weight at a healthy level.

The unfortunate part is that there are times when it is hard to keep a handle on your portion size--generally when the amount of food given is out of your control. This tends to happen for example when you dine out for a meal.

You can take control of this though through a variety of different methods. One option would be to choose an appetizer over a main course. Generally, appetizers are big enough to be satisfying without being as large as a main course.

If you are determined to order a full meal, a fabulous idea is to cut your meal in half before you start eating. You can ask to take the other half of your meal home to eat at a later time.

Breaking out of the habit of thinking you need to eat three large meals a day will go a long way in aiding you to control your food portions without feeling hungry.  Skip the traditional three meals and decide instead to eat numerous small, healthy meals each day.

This is an excellent way to keep your portions small, and it will leave you satisfied and prevent the dieting pitfall of boredom.

Five small meals daily that consist of whole grains, vegetables and fruit are suggested highly by dieticians. Be bold with your fruit and vegetable selections, try out new flavors and textures, and explore and find foods that you enjoy.

If you do wish for some of your meals to be slightly larger, the earlier in the day that you eat them, the better it is. As your day progresses, ensure that your meals become smaller as you have less hours to burn off the calories that you consume.

When you are trying to control the size of your portions, you need to know the appropriate measurements of food that you need. Use the tools that you have in the kitchen to measure out your food so that you know you are always taking in the proper portion amount.

Items like measuring cups and spoons or a kitchen scale will help you keep your food amount under control each day. Do not try to just eyeball and guess at the amount you are eating, especially when you are just starting out on your diet.

Some people find it very difficult to stop themselves from eating too much, for whatever reason, they can simply not figure out what a good portion size is. These people will find that a plate, with pre-measured compartments is very useful.

These plates can be located online or at a variety of stores that carry kitchen supplies. This plate has areas that hold the perfect amount of vegetables, proteins and fats that are the right amount for you to eat at each meal.

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Portion Control: Answers Lie in the Palm of Your Hand

When individuals are dieting, there are a lot of things that they need to implement into their ordinary daily tasks that can cause them some sense of annoyance. One of the biggest problems for dieters seems to be that the meals that the individuals need to eat have to be arranged in a particular way. Not only do the meals need to add up so that the individual is ingesting a predetermined percentage of carbohydrates, fats, sugars and the like. However, here are some tips for dieters and other individuals who are looking to eat in a more healthy or controlled manner. While some diets may have you portion servings by using a cup, teaspoon or other measuring device. Instead, dieters might want to consider the portions dictated by the palm of their hand.

Restaurants, both fast food and sit down establishments included, have gradually created bigger and bigger portions for their patrons. Dieters may feel discouraged and feel as though they need to avoid restaurants in order to stay on their diet. The good news for these individuals is that if you set your mind of what you can eat in a portion, you can always take the extra home and eat the rest of the meal or portions at another point in time.

Still, some individuals can have trouble even within their own home trying to portion their foods. Cups, teaspoons and tablespoons and scales for food can help, but these items are not always necessary. While it is not an exact science, by eating the amount roughly relative to the palm of one's hand an individual can create an acceptable serving size for the individual. Some people have bigger palms, but this is a great way to estimate portions if an individual does not have and does not want to invest in measuring devices that some diets seem to recommend the use of when it comes to rationing food.

However, there are still even more helpful tips when it comes to portioning particular types of food, such as carbohydrates or meats or sugars. Proteins are best portioned when they are approximately the same size as the palm of the individual who is going to be eating the meat or protein portion. Salad, on the other hand, can be a larger portion. For instance, a full serving of salad would be approximately the size of both of the palms of the individual who will be eating the salad, not including the salad dressing. Only a little bit of fruit should be eaten in each sitting, and this portion could be estimated by eating a handful as a portion. Pasta and other starchy foods should have a portion the size of the eater’s closed fist. It is important to remember though that these estimates are just that‚ estimates intended to help individuals find a quick and easy way to measure their portions when they are preparing a meal. Every individual has different sized hands so two people would rarely, if chosen randomly, have the exact size meal portion estimates.

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Why Losing Weight is Good

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long-term effects brought by it would probably be of help to anyone considering shedding those unwanted and unhealthy pounds. 

The following are a few of the remarkable advantages from losing that excess weight.

Weight loss prevents high blood pressure, heart disease and stroke.

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat). 

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart. 

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. In addition, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes.

Diabetes puts in jeopardy ones life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as loses those unnecessary pounds.

Weight loss helps reduce your risk for cancer.

Being overweight is linked with a number of kinds of cancer. Especially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you; this is only to keep you informed.  Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided. 

Weight loss reduces sleep apnea.

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and--because of being overweight--could result in heart failure.  Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis.

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double, if not triple, the effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry, thus decreasing, if not eliminating the pain of one who has osteoarthritis.

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"The Biggest Loser?"

Why Can’t I Lose Weight As Fast As The People On “The Biggest Loser”? “The Biggest Loser” is a very popular television show that has taken the world by storm. This reality TV show follows a group of overweight people on their fat loss journey over a period of weeks and finally the person who has lost the most weight and shown the most improvement, wins a whopping cash prize. Accurate portrayal? Not entirely. Entertaining? Most definitely. The show can be inspiring, funny, sad and dramatic at times. It’s entertainment at its best. However, the show creates unrealistic expectations and does not give a clear picture of the real hard truth about weight loss. Let’s look at the advantages of “The Biggest Loser”…. One benefit is the competitive factor. Everyone wants to do better than the rest. The cash prize makes things a lot more serious. You are definitely going to think twice about eating an extra muffin if you stand to lose a million dollars. There is also a feeling of support amongst your peer group. The team spirit will help to motivate them when they are down. Since it’s two groups competing against each other, the group is only as strong as its weakest link. So, it is in everyone’s best interest to keep his or her teammates motivated. The show also makes the contestants imbibe the values of hard work and sacrifice. It gives viewers who are similarly obese and unhealthy, hope and inspiration. When they see other overweight people dropping the pounds and struggling, it makes them realize that they too can do it. It is not some far-fetched goal that is beyond reach. It can be attained at the price of hard work and discipline. Now let’s examine the cons of this show…. First and foremost, it creates false expectations. Seriously obese people are able to lose weight a lot faster than a slightly overweight person. So, while the obese guy may lose 6 pounds a week, it just may not be possible for someone who weighs much lesser to lose as much weight in as short a time. This can be disappointing to the viewer at home who does not realize this. The show also promotes over-training. They train the contestants for 4 hours or more daily. This will take a severe toll on the body and is not recommended. Overtraining leads to injury, a burnt out nervous system and makes people dread exercise. You want to go the slow and steady route when it comes to losing weight. Another point to note is that weight loss does not mean a good body composition. You want more lean muscle mass and less body fat. Weighing yourself on the scale does not show if you have lost body fat or muscle. This is one of the cons of the show. It only uses the numbers on the giant weighing scale. Then we also have contestants who adopt very unhealthy practices just to lose those extra pounds to win the competition. Contestants who won have come out and admitted that they did not eat for days and dehydrated themselves to the point they were “peeing blood.” The viewer at home is unaware of all these things that go on behind the camera. They expect typical results for themselves and are disappointed when they do not achieve the same results as the people on the show. You need to realize that it is just a TV show. Take it with a pinch of salt. The only way you can lose weight and keep it off successfully is to adopt a progressive training program and proper nutrition. Make exercise a part of your lifestyle. Do not rush things and expect miracles. You will achieve your goals in good time if you stay the course.

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What Is the Glycemic Index, and How Does It Affect You?

The Glycemic index (also GI) is a ranking system invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto. It is a system that ranks the effects of carbohydrates on an individual's blood glucose level. Different carbs have different effects on an individual's blood glucose level. When you consume a carb such as white bread, it will cause an insulin spike in the body and the blood glucose level will go up. The GI index will show how much effect the food has on an individual's blood glucose level. Generally, for weight loss, one will need to avoid foods that have a high GI index. Carbohydrates that are slowly digested and broken, will release glucose into the blood stream gradually. These carbs have a low glycemic index. A lower glycemic index means slower rates of digestion and absorption of the sugars and starches in the foods. Spinach Tomatoes Asparagus Broccoli Cauliflower Celery Cherries Cucumber Grapefruit Peas Peppers Green beans Lettuce Low-fat yogurt Soy Beans Zucchini Examples of high GI foods are: White bread White potatoes Brown rice Watermelon White rice Dates Puffed wheat Corn chips Waffles Rice cakes Candies Pretzels Knowing the GI of the foods you consume will be very helpful to your fat loss quest. If you are eating a lot of high GI foods, you will be sabotaging your progress and these foods are also detrimental to your health. If your blood sugar levels keep being raised repeatedly, your endocrine system will be pushed to its limits. By choosing to consume low GI carbohydrates, you will be enjoying several health benefits. You will increase your body's insulin sensitivity and prevent diabetes. In the event you do have diabetes, you will be better able to control it. A low GI diet reduces blood cholesterol levels, risk of heart disease, minimizes carbohydrate cravings. You will feel less hungry and whatever low GI foods you consume will keep you feeling full for a longer period of time. It also prolongs physical endurance. For people trying to lose weight, a low GI diet will prevent energy crashes and you will have a lower tendency to gain weight. In order to enjoy the benefits of a low GI diet, you will need to substitute the high GI foods you consume with low GI foods. It will take some sacrifices and initial discomfort but once you get used to it and start seeing the benefits, you will adopt this diet happily. For starters, you can substitute the normal sugary cereals that you consume for breakfast with low GI cereals comprised of oats, bran and barley. Instead of eating white bread and pastries which use white flour, you can eat wholegrain breads and pastries made with stone-ground flour. Switch to brown rice or basmati rice instead of white rice. Replace white potatoes with sweet potatoes or yams. Skip the mayonnaise, margarine and high calorie dressings. Eat fresh fruits instead of drinking sweetened juices. All these are small changes that make a big difference. Once you get used to the low GI diet, you will see changes in your body that will amaze you. You will look better and feel better. You weight loss progress will be unhindered and rewarding.

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Will CLA Help With My Weight Loss? What Are The Side Effects?

If you're wondering what CLA is, it stands for conjugated linoleic acid. Health stores all over the nation have been selling CLA as supplements to aid in fat loss. As with most other weight loss pills and supplements, it has received its fair share of hype and "testimonials" to convince potential buyers that it is effective. So is it as effective as the manufacturers claim? Studies have been conducted on rats, mice and recently humans too. The studies have shown that CLA indeed does promote fat loss but the participants also were on a sensible diet and exercise program. Ah hah! Isnt that always the case! CLA is a supplement and, just like the word suggests, it is meant to supplement a proper training regimen and healthy diet. Without these 2 fundamentals in place, no supplement or pill will work to make you lose weight. Most of the typical fat burners on the market contain stimulants to make your body lose weight. Recently, one of these stimulants, ephedrine is being clamped down on by many stated because of its negative side effects which can be potentially fatal. Most fat burners which contain stimulants will produce side effects such as jitters, trembles, heart palpitations, increased heart rate and increased blood pressure. None of these are good for you. Fortunately, CLA has no stimulants, so it does not cause any negative side effects. Now let's look at studies conducted to determine the efficacy of CLA. The American Journal of Clinical Nutrition published the first study. It was discovered that when the participants were supplemented with 3.2 g/d of CLA (the recommended dose for weight loss benefits) they burned more fat while they slept. This is excellent. To make things better, the fat the subjects burned was stored body fat, and not the fat they had consumed the day before. The CLA also promoted improved protein retention. This is good news because it prevents muscle from breaking down easily. During weight loss programs, it is common to lose some muscle along with the fat. That is why it is crucial to include resistance training with the cardio so that we can retain every bit of muscle that we can. So, by consuming CLA supplements, it might give us an added advantage to holding on to our precious muscle. So far, there have been no documented cases of adverse reactions from people who have consumed CLA. That is a good sign. This would be a supplement worth investing in to accelerate your fat loss and help you reach your desired weight. A word of caution. Do not overdo it. It is very common for people to not stick with the recommended doses and take more than the prescribed amount. They naively assume that by increasing the dose, they speed up the process. This is a huge mistake. Stick with the recommended dose, which will probably be around 3.2 g/d. Lastly, make sure you maintain your training regimen and eat wisely while aiming for a daily calorie deficit of 500 cal/day. If you do this right, the CLA will be very beneficial.

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The Pros and Cons of the Atkins Diet

The Atkins diet is one of the most popular diets and thousands of people have reported benefits by going on the Atkins diet. Even famous celebrities have come out and vouched for its effectiveness. The Atkins diet is indeed effective because it uses nutrition principles that are very sound.   The Atkins diet strictly limits the amount of carbohydrates consumed to the bare minimum. This is the key principle behind the Atkins diet. It aims to make the body convert the stored body fat to energy instead of using glucose as a source of energy. This is known as ketosis. Food will be restricted, but you will be able to eat foods that other diets will never recommend. You will be allowed to eat oily and fatty foods but will not be allowed to consume carbs or foods which contain sugar. You are forbidden from eating foods like white bread, pasta, cakes, etc. You are allowed to eat any kind of meat, fish and shellfish. It does not matter if the meat is fatty. In fact, eating fats are encouraged in the Atkins diet. Most vegetables are allowed on the Atkins diet except the starchy types of vegetables such as potatoes, peas and corn. You may eat butter but margarine is not allowed. It is recommended that you consume fish oils or omega-3 supplements. In fact, you may eat cheese, creams, sauces, condiments and spices as long as they are low in carbohydrates and do not contain sugar. There are no restrictions on beverages either. However, as mentioned earlier, your beverages should not contain sugar. Even natural sugars like honey are not allowed on the Atkins diet. Artificial sweeteners are fine. All these requirements make the Atkins diet very effective. Just cutting out the high GI foods is a very effective measure. The body will not experience insulin spikes, and blood sugar levels will be constant. This will make fat loss easier and it will be more difficult to gain fat. Sugar is detrimental to any weight loss program if it exceeds the daily requirement. Many people drink their calories from sodas, sweetened fruit juice, etc. The Atkins diet puts an end to unnecessary calorie consumption from sweetened drinks. The problem with the Atkins diet is that it restricts the unrestricted carbs for life. Any diet that uses restrictions will not be effective in the long run. There may be occasions when you feel like having a plate of pasta or a pizza. However, if you are on the Atkins diet, you will not be able to eat these foods. This may be inconvenient and, in some cases, the self-denial may cause you to binge on junk food. Cravings may reach a point that you just have to satisfy them, and when you do, you will go overboard. The best way to lose weight will be to adopt a healthy diet that does not have any restrictions. Eat sensibly and have a good exercise program in place. If you are maintaining a calorie deficit daily, then having a pizza every now and then can't hurt. Life is meant to be enjoyed. Occasionally having a meal that you crave shouldn't be a sin.

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Is Oolong Tea Effective for Weight Loss?

The best way to answer this question will be to look at studies and research concerning this topic. However, before going into that, I must emphasize that weight loss is about calories consumed and calories expended. You must be at a deficit, and you must be training hard. There is no substitute for exercise and proper nutrition. Everything else just gives you a slight advantage to speed up the process. The most important components to any weight loss program are the diet and exercise. A diet with the correct macros, low GI foods and meals eaten at the correct times. Training will comprise cardio and resistance training, with each complementing the other. Once all that is in place, we can look at oolong tea. Oolong tea, black tea and green tea are all made from the same plant which is the Camellia Sinensis. The only difference is that each tea is made with leaves that are aged at different times and oxidation levels. Oolong tea is made with leaves that are aged for a longer period of time than those of green tea and lesser than those of black tea. If you go to the health stores, you may notice them promoting oolong tea as the one stop solution to fat loss. There will be hype and lots of marketing. Rest assured that most of the hype can be ignored. You will not lose 10 pounds in 3 days by guzzling 127 glasses of oolong tea. It simply doesn't work that way. Oolong tea does accelerate fat loss a little. It will give you a slight edge, but that's it. A study conducted at the Beltsville Human Nutrition Research Center in Maryland showed that participants who drank 4 glasses of oolong tea for 3 days straight showed a 3 percent higher expenditure of calories and burned, on average, 67 more calories a day than they had before. Another benefit was that they had a 12% higher fat oxidation rate. A chemist at the U.S. Department of Agriculture, Richard Anderson, stated that oolong tea may have the ability to increase insulin activity and lower blood sugar levels. The Linus Pauling Institute has also stated that oolong tea contains fluoride, which leads to better oral health, and may slightly lower the risk of a heart attack, kidney stones, or even some cancers. This is definitely food for thought, and since oolong tea is a natural product and relatively inexpensive, it will not hurt to brew a cup or two of oolong tea a day and consume it. Oolong tea can be purchased at supermarkets at much lower prices than you would get at a specialty health food store which uses advertising and gimmicky sales copy to hype up the tea. Bottom line is, it is just tea. Let's not get carried away. While it may have some small fat-burning properties and health benefits, the real results will come from your diet and training. At the risk of sounding like a broken record, I have to repeat this fact: there is no magic tea or pill that can cause fast fat loss. Only a diet which involves sacrifices, coupled with a training regimen that requires discipline and determination, will result in fat loss. You can definitely drink a cup of tea to that :-)

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Is Yoga Effective For Weight Loss?

Many personal trainers at the gym get asked this question. It's understandable because there are infomercials that promote yoga DVDs and there are several new yoga workouts that seem to have gained popularity. Hot yoga, floating yoga, and things have reached a point where they created "Doga" which is yoga for dogs and owners. We'll ignore the "Doga" for now.  Yoga is effective for weight loss if it is combined with other training methods such as cardio and resistance training. The yoga in this case will complement the other training routines because yoga increases flexibility while toning your core muscles. If you are going to rely on yoga alone and not use any other type of training, you still can lose weight but it is going to be a long, long, slow process. Cardio and resistance training are much more effective ways to lose weight. If you are in a hurry to lose the weight then you might want to give yoga a miss and focus on the other two. Now, this also depends on the individual's fitness and physical capabilities. For people who have hardly exercised and are morbidly obese, it will be best to start training with yoga. Weight training and cardio may be too difficult for those who are severely out of shape. There is a very inspirational video on YouTube that shows an obese man's journey to a healthy and active body using yoga. He had joint problems and mobility issues and yoga was the best solution for him. You can view this video by going on YouTube and searching for, "Arthur's Transformation." This shows that yoga can be effective for weight loss. It just depends on the individual, and their capabilities and preferences. There is no wonder exercise or training method to lose weight. No matter what exercise you choose to do, it will take time before you see results. Of course, your nutrition must be excellent too. Yoga uses postures and breathing techniques to clear your mind, relax your body, stretch your weary muscles and generally, de-stress you. The breathing and stretching exercises will have a positive effect on your metabolic rate too. Your core will be strengthened by holding the various poses for extended periods of time. Many bodybuilders and other athletes often struggle in yoga class because their bodies are not accustomed to this unique style of exercise. Yoga is an excellent training method to give you an all-rounded training program. The benefits of yoga are more than just weight loss. It is a unique form of exercise that individuals will adapt to in their own way. It is effective without being too difficult. Due to its non-aerobic nature, it is less tiring. However, to a certain extent, yoga will help to gain muscle mass. Yoga also has detoxifying properties. Some of the movements and postures are meant to massage the internal organs to aid in food digestion and metabolism. The strength gains from being flexible are also a plus point. Weight training and cardio tend to tighten the muscles. So, it would be great to have a yoga session now and then. To conclude, yoga can be used as a tool for weight loss and it has many other benefits too. All athletes will benefit from incorporating yoga into their training schedule. It really is that good.