A new look at fat and its health benefits over carbs.
To lose weight and keep it off, as we all know, can be one of the toughest things to do…EVER. To Keep your body’s weight below a specific level takes more desire and willpower than most anything else in your life. The biggest factor contributing to this challenge is our diet. Foods which we’ve taken for granted for years have turned out to be not that good for us. They’re even making us fat. And it’s not just the fast food or processed food.
It’s not just anything that has empty calories in it, but it’s become anything that has any quantity of wheat products within it. This would include bread, pasta, pastries or anything coated with breading or flour. But that’s alright with me. Those are just high starch low fiber foods anyway. Although the bran and wheat germ has some benefit to it, today’s engineered wheat is grown for crop yield instead of nutritional concerns. This has de-nutritionalized today’s wheat and even made it addictive. But I’m not going to get into that here. If you want to read more about that, you should read Wheat Belly by Dr. William Davis. Dr. Daniel Amen recommends that we stay away from all grains, in his book, Use Your Brain To Change Your Age (which is something I’ve learned from experience).
We’re here to learn what foods are healthy to eat, though and you should know that it is possible to lose weight and maintain it by choosing proper foods for your diet. I’ve learned that you can actually eat more food and still lose weight, as long as you’re eating the right kind of foods, mainly high fiber foods and highly nutritious foods.
The question becomes, how to choose those foods. This article will help you clarify what foods are healthy foods for you and your family along with some that aren’t. To start with, I prefer to group foods by nutrients.
You can consider fiber the most important aspect of healthy food, especially if you want to lose weight and maintain it. In 2003, the World Health Organization concluded that dietary fiber was the only dietary component that had convincing evidence showing a protective effect against weight gain and obesity. Besides weight management, fiber is well-known with benefits like preventing constipation, hemorrhoids, and diverticulitis. Fiber can control hunger better than other foods, by filling you up quicker and with fewer calories. It takes you longer to chew fibrous foods, which gives your brain time to get the signal that you have had enough to eat. Fiber also stays in your stomach longer than other substances, makes keeps you fuller, longer. Choose high fiber foods like; fruits, grains, whole grain oat, rice or corn cereal, nuts, seeds, especially vegetables. If you’re not sure, you can find lists of high-fiber foods within other posts on this site like at this link. You should take notice that these foods are also rich in micronutrients like vitamins, antioxidants, and minerals which are very crucial for your body, balance and metabolism.
Do you want to raise your metabolism? Did you know that more protein in your diet is the best way to raise your metabolism? Protein in your diet along with Anaerobic exercise, such as weight lifting, builds additional muscle mass. Based on the article Basal Metabolic Rate in Wikipedia, muscle contributes to the fat-free mass of an individual and therefore effective results from anaerobic exercise will increase BMR (Basal Metabolic Rate).
The first food that you usually think of as full of protein is meat. Yes, meat is good for building your muscle. But not all types of meat are good. You should always choose lean meat, and limit red meat. Lean meat helps you build more lean muscle than that of fatty meat (hamburger). Good sources of lean meat are the white meats of chicken and turkey. A better source of lean meat is fish. Fish is not only a great source of protein but a source of Omega 3 fatty acids as well, which are beneficial fats to have in your diet. Fish like Salmon and Tuna, contain Omega-3 fatty acids, which are unsaturated fats. These fats are good for your healthy weight loss because they will cut down your Leptin, which is a hormone accumulating fat in your body.
Eggs are full of protein, and also Vitamin A, B 12. Eggs used to be considered bad for your health; people were advised not to eat eggs because eggs are high in cholesterol. However you should be aware that dietary cholesterol in the egg isn’t as dangerous as was once supposed; if you consume much dietary cholesterol, your body will compensate by producing less cholesterol of its own. It’s OK to eat one or two eggs a few times per week. Remember that eggs are a great source of protein and contain unsaturated fat.
This is the tough one because all foods have some form of carbohydrates in them. This was the one I had the most trouble with. You never eat that much bread until you quit. Only then do you really know how much you eat? Due to the hunger carbs and sugar cause, you only realize how much you’re addicted when you get hungry. And yes, I hate to tell you, if you get hungry, you’re addicted. It’s that simple. But that’s a whole other story that’s covered in The Best Way to Fight Hunger Fights Terrorism as Well
It’s the carbs that are turned into sugars in the body to either give us fat for energy. If we don’t use the carbs we eat for energy, they’re turned into fat for future use as energy (which never happens because we’re eating every day). In light of this, it’s best to eat our carbs (sugars) in otherwise nutritious foods. These should be foods that are full of micro-nutrients like vitamins, minerals, and phytochemicals like Carotenoids, Flavonoids, and Phenolic acids to list just a few. You won’t find many of these in simple carbohydrates. You need to get them in complex carbohydrates, like most fruits and vegetables. This makes all fruits and vegetables much better to concentrate on for your diet than bread, pasta, and pastries. You won’t find any of these crucial nutrients in those simple starchy foods. Filling up on fruits and vegetables that are full of these micro-nutrients will fuel your body much better and healthier than simple carbohydrates that have nothing but empty calories.
Not all fat types are bad for your diet. Unsaturated fat is also called ‘good fat’ though recent research has shown that saturated is what the body prefers. Unsaturated fat contains less energy than saturated fat, making saturated fats the preferred fat for optimal performance. In addition to the unsaturated fats from fishes as I mentioned above, you can find in other sources as well. Olive oil, peanut oil, sesame oil, nut oil, vegetable oils, avocado oil and canola oil consist of much of monounsaturated fats. Monounsaturated fats are capable of lowering your total cholesterol as well as your low-density cholesterol (LDL) which is the bad type of cholesterol. Monounsaturated fats also help to burn your body fat and boosting your metabolism. Polyunsaturated fats affect your body same way as monounsaturated fats do. Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats. Omega-3 fatty acids in algai oil, fish oil, fish and seafood have been shown to lower the risk of heart attacks. Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. Dietary intake of polyunsaturated fatty acids has also been shown in several studies to decrease the risk of developing amyotrophic lateral sclerosis (ALS, a.k.a. Lou Gehrig’s Disease)
For weight loss, the most important thing to know is: It’s not as much how much but it’s what you put in your mouth to eat that’s the biggest factor if you’re going to keep the weight off.
Weight Loss could be the most important key to keeping a body healthy, yet it’s probably the hardest to conquer. These tips for what foods you should be eating can help you get started on your weight loss quest. Keep in mind that these are just starting points and in order to keep the fat off, a complete change in attitude is sometimes necessary. After all, it’s been said that “Attitude is Everything”!
I’m not going to give you any magic pill, but a few general suggestions that actually can help you in your weight loss journey and the first of these tips is to turn your food pyramid upside down. I remember when I was younger all the food pyramids showed grain foods like breads, cereals and pastas on the bottom, indicating that we should eat more of these foods than anything else.
40 – 70 years ago, the only bread you could get was white bread and the only pasta you could get was processed semolina wheat pasta. Whole grain bread or pasta wasn’t even on any grocery shelf then. It’s the white flour breads and pastas that cause so many problems with weight management and obesity. I’ve heard some doctors say, “the whiter your bread, the sooner you’re dead”. My experience has shown me that these foods should actually be on the top of the pyramid and we should be consuming a lot less of these, if any at all. In my opinion, bleached white flour, white sugar and white rice should n’t even be on grocery shelves because they all lead to obesity and they’re addictive.
These foods have had all the nutrient processed out of them for the sake of a longer shelf life. In the case of white bread, it was once thought that taking the bran and germ out of the wheat was healthier because it gave it a longer shelf life. The pros and cons of whole-wheat flour vs bleached white flour is a whole discussion in itself though and best be left for an article unto itself. You can read more about it in Time For the Ultimate Cure. The best part of the wheat that’s lost when bleaching it is the fiber, which is possibly the most critical component for weight loss as the World Health Organization concluded that dietary fiber was the only dietary component that had convincing evidence showing a protective effect against weight gain and obesity. To get any fiber out of any flour, the bran and germ have to stay in the flour.
Foods like fruits, vegetables and foods that are high in fiber and will keep more fat off of you than any magic pill. Dr. Daniel Amen says in his book, Use Your Brain To Change Your Age “you should fill up on salad”. Everyone I know that’s lost more than 10 lbs or more and kept it off has done it eating more fruits and vegetables. These are foods that are higher in fiber. They take longer to digest and use up more energy to do so. It makes sense to fill up on foods that feed the body nutrition instead of starchy simple carbohydrates that do little more than pack on pounds.
Vegetables like green leafy vegetables such as spinach, kale and broccoli, and colorful vegetables that are high in beta-carotene and poly-flavenoids can not only help you lose weight, they can help you fight off disease and illness so you can live longer. I’ve heard some doctors say the more colorful it is, the healthier it is. Especially in the red and orange hues like sweet potatoes as they seem to have more of the nutrients and important phytochemicals, which are shown to help against cancer. These foods also provide nutrients that not only can prevent illness and disease, some of these foods can actually help to cure a malady once it’s started, as Dr Amen says it, “let food be your medicine”, and since you are what you eat, I couldn’t agree more.
Another important fruit that aids in digestion is Papaya because of the papain it contains. Papain is another enzyme that is important not only for the digestion of meat, but it’s also a home remedy treatment for bee and yellow jacket (wasps) stings and mosquito bites because of its ability to break down the toxins delivered in the stings and bites. Beyond that, it’s more important for its enzymes that break down proteins in your digestive system, which is why it’s widely used in south and central America as a digestive aid. As we age we lose many of the enzymes that are naturally in our digestive system and these foods, pineapple and papaya can help replace those lost enzymes naturally.
Cut back on the wheat products, such as breads, cakes, pasta. pastries, cereals, crackers, flour tortillas and breaded foods. This may be the toughest tip of all as it requires that you fight an addiction. Studies have shown that these items are as addictive as cocaine and heroin because they work on the same receptors in the brain to trigger the same ‘feel good chemicals” (serotonin and epinephrine) as cocaine and heroin. They offer you a virtually immediate euphoric sedation that wears off with an hour or two leaving you hungry again to eat more. Worse than that, today’s wheat has been genetically modified to increase crop yields that has “de-nutritionalized” the wheat to where it’s calories provide less nutrition per calorie making it a more fattening food. Dr Amen shows you the studies in his book Use Your Brain To Change Your Age and it documented in the book Wheat Belly by Dr William Davis. They both claim that this is a major cause of America’s obesity problem.
Don’t drink your calories. Cut back drastically on your intake of soda, fruit drinks, sports drinks, energy drinks, sweetened teas, whether their “diet” drinks or not as well as beer and hard liquor. The so called diet drinks and sodas are even more fattening and worse for your health because of the chemicals they put into your body. There are, however, a few exceptions like stevia, monellin, Thaumatin and Pentadin which are 250 times, 500 times, 2000 times and 100,000 times as sweet as sucrose or sugar and are all natural coming from plants and berries in South America and Africa.
Fill up on high nutrition foods like fruits and vegetables. Instead of filling up on low nutrition starchy simple carbohydrates, fill up on high nutrition complex carbohydrates like orange or red fruits and vegetable that are packed with phytochemicals like beta carotene, poly-flavenoids, and poly-phenals to help you fight off illness and disease like cancer, diabetes, and high blood pressure. Many greens like kale, broccoli and spinach offer much of the same qualities for better health. Be sure to get protein in every meal.
Eat 4 meals a day and snack on the right foods in between. Eating more often keeps your blood sugars from dropping too low inducing the craving for the low nutrition simple carbohydrates that basically offer more sugars than nutrition, making you fatter. Snacking is good as long as you’re snacking on high nutritious foods like fruits, nuts and berries. You won’t get the “30 minute crash” with these foods like you will with regular snack food like cookies, crackers and candy. These foods will feed your body as well as your brain which will slow your cravings for the more fattening foods.
These are the best and most nutritional ways to lose weight in a healthy way. If you’re serious about your weight loss and even more serious about keeping it off, pay attention the foods you eat and stay away from the ones that won’t provide your body the nutrition it needs. Doing this will keep you body healthy and the pounds off.
You know as well as I do that all weight loss tips are not created equal. Some are of vital importance and others are useless and should be ignored. These tips, however, are of vital importance and should be followed if you want to arrive at your weight loss goal anytime in the near future. They are easy to follow and if you do follow them, you will love the results that they bring.
It is important to set key dates for your weight loss goals and then strive to meet those goals before those dates. For example, if you plan to lose 10 pounds within the first month and then 5 pounds for every month thereafter, until you reach your ultimate goal of 30 lbs, this gives you a plan to meet your goal and you know that if you are doing the right things and you don’t meet your goal, you need to change your way of doing things to achieve your goal. More than anything, having a clear goal and a date by which to achieve it gives you something to celebrate when you do achieve it. This little piece of achievement can give you more motivation to carry you through to your final weight loss goals and in the end, will prove more important to than almost anything else.
Eating the right foods may be the most important part of your weight loss journey. It’s essential to limit your intake of grains and starchy foods that are not high in fiber and nutrition. Bread, especially white bread, are some of the hardest foods to break away from. This is because of their addictive nature which, in turn, is due to the genetic engineering that today’s wheat has gone through. It’s been modified to get more output from one crop of wheat that what used to be grown just 50 years ago and in doing so it’s less nutritious and more fattening. Worse yet it leaves you craving for more of it, simply because it is less nutritious. Thus, it’s addictive nature. According to cardiologist William Davis, MD, author of the bestselling book Wheat Belly, modern wheat is a highly addictive complex carbohydrate since it contains a special protein called gliadin, which has the same effect on brain receptors as opium. What you should eat is food high in fiber as the World Health Organization concluded that dietary fiber was the only dietary component that had convincing evidence showing a protective effect against weight gain and obesity. High fiber foods include all fruits, vegetables, legumes, and nuts. Although grains used to be on this list, I can’t in good conscience include wheat anymore and it’s even difficult to include the other grains like oat, rice, and corn from what I’ve learned from Dr. Daniel Amen in his book Use Your Brain to Change Your Age that grains aren’t all that good for your health or weight loss. Dr. Davis reaffirms this in his book, Wheat Belly.
Being Consistent is key when it comes to losing weight. As I’m sure you already know, it’s much harder to lose weight than it is to put it on. You need to be consistent with your weight loss efforts if you want to see changes. This is a crucial tip that you have to abide by to give you the weight loss you desire. To give you an example of why you need to be consistent, think about what is really required in order to lose weight. You can’t go back to what put your weight on. Albert Einstein once said, “problems cannot be solved by the same level of thinking that created them”, meaning to change the way you are, you have to change the way you do things. If eating certain food made you overweight in the first place, you cannot continue to eat those foods. To change your weight you must change the foods you eat. This means no more high sugar drinks (soda & juice drinks), no more processed foods (quick pre-made dinners), no more fast foods (floured and fried foods). Instead, these need to be replaced with high fiber fresh fruits and vegetables, legumes, sprouts and lean meats. Start to read labels. Read them religiously. Know what you’re putting in your body. If you don’t know what’s in the foods buy off the shelf, how can any you expect to know what you’re eating?
Many of my female clients are very quick to shy away from weight training and conversely, many of my male clients are very quick to shy away from cardio training. However, in order to achieve a well-rounded physique, you need to be doing both. This is because the more muscle we have, the higher our metabolism becomes and the more fat we burn while resting. Also, cardio is, in my opinion, the most effective way of burning fat, as it can be performing by people of all experience levels and can be performed almost anywhere. When we build muscle and burn fat at the same time, we accelerate our progress, as the 2 results will eventually meet in the middle. So whether you are just starting out or a fitness veteran, these 3 weight loss tips will help you get more out of your exercise and diet plan. Remember then to set specific goals for yourself, be consistent with your efforts and mix up your training from time to time.
Too many people with weight problems are in search a diet plan for weight loss and they want one that not only will deliver results but maintain the results, as well. Because many of the programs that exist out there, take advantage of most people’s lack of knowledge and fail to do any good for them. There are many challenges when it comes to losing weight, like giving up on your addictions to fast foods and processed foods, changing your diet, starting an exercising routine. The truth is, that the type of weight loss program that you follow, has everything to do with the results that you are going to achieve. If you are working with an in-efficient plan, expect the results to be inefficient.
One of the major challenges that you are going to have to deal with when going on a diet to lose weight is the issue of gaining the weight back once you lose it. Many people realize, after their initial weight loss, that they start to gain it all over again despite losing it. As you probably know this is the yo-yo dieting effect. This happens because after most people initially lose the weight they want to lose, they revert to their old eating habits and like magic, the weight comes back. The trick in weight loss is to maintain your new weight once you have lost those extra pounds. This means breaking old habits and acquiring a new attitude which will involve a couple of things more than just exercising and a healthy diet. In order to succeed in your best diet plans for weight loss, you should keep the following tips in mind.
First, Examine your diet as it is right now. Your weight loss program should have clear guidelines on what to eat and what not to eat. This food should be from all the food groups; no group should be neglected in your pursuit of a healthier lifestyle.
If you are a victim of this yo-yo dieting dilemma and have been following the old food pyramid from the USDA‘s 1992 model where grains are on the bottom and take up the largest portion in the pyramid, it’s no wonder you’re having trouble keeping off the weight once you lose it. We now know that it’s what’s on the bottom of this pyramid, the processed grains and refined sugar (another grain usually), that’s keeping everyone from maintaining their optimal weight once they lose it.
Bleached white flour and white sugar have been found to have addictive qualities to them, making any attempts to break the habit of eating these food products almost impossible. And it’s these foods, that provide plenty of sugars for the body, either directly through the glucose in sugar or indirectly in the complex carbohydrates of bread and pasta, that are making everyone overweight, fat and obese. These foods work on the same receptors in the brain that heroin and cocaine do, creating an addiction that’s very difficult if not impossible to break. The problem with these foods is that they don’t provide the body with the nutrients that it needs to function properly. They simply provide the body with empty calories, like alcohol and soda.
Secondly, your weight loss plan should have achievable targets each week. Such targets should not be in any way complicated but should be very safe and practical to achieve. There are different theories when breaking any addiction, whether to go “cold turkey” and change all at once or try changing a little bit at a time, hoping that you won’t fall back into too many of the old habits, the same habits that you’re trying to say goodbye to.
My theory is if you want the change to take place faster, go cold turkey and completely give up your old life of eating the addictive food that got you to where you are now. Albert Einstein said “Problems cannot be solved by the same level of thinking that created them”, meaning you have to change your habits that created your problems if you’re going to change and do away with the problem. Your problem isn’t that you’re overeating so much as it’s a problem of eating the wrong foods. This means you need to change your eating habits.
Your habit of eating processed foods, fast foods, sugar and salt-laden foods is going to have to change. You need to change your diet to that of vegetables, fruits, and legumes, primarily, and grains, dairy, and meat following. Your grains need to be whole grains at that, not the processed and refined bleached white flour products and white sugar that provide no nutrition except for the empty calories they have. But whole grains with the germ and bran still intact in the grain because it’s the germ and bran that carry all the nutrition and fiber of the grain, and this is what makes it so healthy.
Third, you need to replace your addiction to fattening foods with an addiction to exercise. I’m sure you have many acquaintances that currently exercise. Some of these may even exercise on a regular basis. Take a look at any of them and compare their bodies to yours. From a gamblers standpoint, I’d give you 8-1 odds that those who exercise regularly have a body that you wouldn’t mind having.
Although, I do know some whom exercise on a regular basis and still have trouble losing weight. This is because they’re eating the wrong kind of foods. They’re sticking to their old addictions (probably without the knowledge that they’re even addictions), and are stuck in the same routine of yo-yo dieting. They’re unable to give up the processed and refined foods that give you the calories but not the nutrition. I’ve seen it too many times, the changes that happen when a person combines eating the right kind of foods with exercise.
These changes are something that will happen to you, provided you are willing to make the necessary changes. And after you have lost some weight, the best method to keep that weight off is to not cave into your addiction and continue exercising. It goes without saying that exercise not only gets your blood flowing around your whole body (including your brain) but also enhances your health to give you a longer and more satisfying life.
Fourth – Confirm the qualifications of the diet plan you want to follow by researching that plan. Are the people providing the plan qualified to advise you on your diet and weight loss or are they just somebody blowing hot air? Are they nutritionists or doctors? Something you should always check before you invest your time and money into any program is whether the people behind it are actually qualified to offer sound advice and instructions on the matter. In addition, check out the portfolios of even those who are offering counseling and other support services as well.
Fifth – Analyze how much you will have to pay for your new diet as opposed to how much you will have to pay if you don’t change your diet. How much is it going to cost you if you continue on the same course you’re on now. Is your condition in danger of giving you diabetes? or high blood pressure? or high cholesterol? or cancer? (being overweight and obesity have shown to be a risk for cancer), do you want to fall victim to Alzheimer’s disease or any of a myriad of other diseases associated with being overweight?
Dr. Daniel Amen says in his book Use Your Brain To Change Your Age, the more excess weight you carry, the smaller your brain becomes. The same foods that lead to obesity also contribute to Alzheimer’s disease and if the cost of any of these illnesses or diseases are more than you’re willing to pay, you have to get to a point where the odds of getting any of these diseases barely exist. Having a healthy body does exactly that. Giving your body the nutrition it needs to fight off these illnesses and diseases should become your highest priority. It should be more important than anything else because if you aren’t here to provide for your family, who will?
Finally, make sure that you have a support system set up with your family and friends, even if this means changing friends. One of the key features of any good diet plan for weight loss is that it will always have an effective support system. It helps more than I can say to have a friend or family member to work with on your weight loss journey. You can’t find better support than someone you’re doing it with.
When trying to lose weight, you should never do it alone. The best thing to do is to talk with your physician to establish a plan. After that, you should find a group of friends and family that can give you their support. With a good support system and the right advice, weight loss will happen.
You need to change your diet. If being overweight is a problem for you, remember what Albert Einstein said, “Problems cannot be solved by the same level of thinking that created them“. This means that if you’re eating the wrong kind of foods and those foods put weight on you, you cannot continue to eat those same kinds of foods. You must, therefore, change your diet. You are what you eat, as it’s the foods you eat that have more impact on your body than anything else.
If you have a problem with weight right now, I can almost guarantee you that you’re eating the wrong kind of foods. You’re probably eating a lot of bread, pastries, floured and fried foods. These are the kind of foods that I grew up on because my mother didn’t know any better. I didn’t know any better until I started to research it. Only then were my eyes opened. I learned that instead of filling up on grains (which were on the bottom of the food pyramid), I should be filling up on fruits and vegetables that are high in complex carbohydrates and fiber, and are packed with micro-nutrients like carotenoids and phytochemicals. I also make sure I get enough protein and essential oils, like olive oil and fish oil.
For protein, meat isn’t necessary, although one portion a day does have its benefits. A better source of protein is to get it from legumes like beans and peas, and nuts, all have much more fiber than that of meat for your sources of protein. Fiber has been recognized by the World Health Organization as being a component that actually contributes to weight loss and fights obesity. In 2003, the World Health Organization concluded that dietary fiber was the only dietary component that had convincing evidence showing a protective effect against weight gain and obesity.
How do you get fiber in your diet? – Simple, eat more fruits, vegetables, and whole grains. Notice I said whole grains and not processed grains like bleached white flour and bread, and semolina pasta. Bleached white flour, the primary ingredient in white bread and semolina pasta all are made of wheat without the best part of it, the bran and germ. These are the parts of the grain that have the protein and nutrients in it and provide you with the natural fiber that it has without the bleaching and processing. Instead of buying and eating semolina pasta, you should try whole wheat pasta.
Use fewer sauces and dressings in your foods – Sauces and dressings are often made with oil or contain lots of sugar. Drowning your green salad in dressing or smothering your baked potato in sour cream, adds a lot of fat and calories. You can try using substitutes, such as non-fat sour cream, but you should also experiment with more spices to flavor your food.
Don’t avoid skipping meals – When you don’t eat regularly, your body can go into what is known as starvation mode. Essentially, what this means is that your body begins to think that you are starving and in an effort to keep you alive it starts burning it rather than hanging on to fat it. This is when you glucagon kicks in and takes the place of insulin, which instructs the fat you generate to go to storage. Avoid what generates fat in your body; carbs. The glucagon is a fat burning hormone that instructs your body fat to get up and go to work. These are all benefits of calorie restriction, which, in studies has shown to extend the life of the practicing individual. This is your key to long life, as shown in Ultimate Cure for the World.
A great tip that may help you lose weight is to ditch all of those breakfast cereals that contain way too much sugar and eat oatmeal instead. Oatmeal is one of the best sources of carbohydrates around. The energy you get from eating oatmeal (especially steel cut) will practically fuel your whole day.
When eating with others, people tend to consume more than they realize. They are so involved in a conversation and having a good time, they don’t pay attention to what they are eating. In order to lose weight, it is suggested not to mix eating with having a good time. If you go out with friends for food, remember to pay attention to how much you eat, and be careful not to overdo it.
Remember if you are counting calories, to make sure you count the calories in beverages as well as food. Drinking even two or three sodas or beers each day can add up to a large number of calories over the course of a week. This may be the cause of lack of weight loss in some people.
Trying to follow tons of new rules is what makes dieting so difficult for many people. You do not have to employ each and every bit of advice that you read. The best thing to do is to try a few and then stick with the ones that show you the best results. But you shouldn’t just take my word for it. You should learn from the experts…..
Many people want to know how to lose weight the healthy way and improve their overall life experience, but a large number of popular diets are actually bad for you in the long run. This article focuses on some basic advice that has actually helped countless people around the world achieve their dream of becoming fit and healthy.
Weight loss isn’t just about losing a few extra pounds and getting back to your unhealthy eating habits after the diet is over. In order to achieve long-term success, you have to change your entire lifestyle to reflect your desire to be healthy and fit.
If you want to lose weight the healthy way, you have to face the fact that there are no miracle pills or secret diets. It’s just you and whatever you do with your body. As long as you don’t make any conscious effort towards working out and eating healthier food, you won’t achieve any results.
Dr. Daniel Amen says it best in his book, Use Your Brain To Change Your Age, stay away from the three white powders, white sugar, white flour and salt, because two out of these three substances are as addictive as a fourth white powder, cocaine. You wouldn’t addict yourself to cocaine, would you? Why feed your addiction to white sugar and flour?
Because these foods work on the same pleasure receptacles inside your brain as heroin or cocaine, these foods are as highly addictive as the cocaine and heroin. This is the first change in lifestyle you need to make; stop eating the 3 white powders, white sugar, white flour, and salt.
If you follow any advice from anywhere, this piece of advice is the most important. to stay away from the three white powders, white sugar, white flour, and salt. And don’t confuse brown sugar as not being white sugar because, in all actuality, it is. Brown sugar is nothing more than white sugar with molasses added.
Many weight loss experts recommend that you stay away from grains altogether. I’ve found when I stay away from any food that’s made from grains, my weight seems to magically disappear, so that’s something I stay away from now, all grain food.
This includes bread, pasta & pastries. It’s not easy because these foods are addictive. Give this a try yourself and you’ll find out how addictive these foods are. But if you’re able to deny this addiction, you soon see the results that you’ve had trouble realizing before. If you can fight the addiction, I guarantee you’ll see the results.
When watching your calories, the worst thing you can do is to drink too many of them, especially they don’t provide anything else for your body. This is the epitome empty calories and it’s empty calories that sabotage your goal of an optimum weight.
What all entails empty calorie drinks?
This list is just a short list of no nutrition high-calorie drinks and is no way complete as there are too way many high-calorie drinks to list here.
If you haven’t yet, you should consider setting goals and making them about all of your life experiences, not just your weight. To lose weight the healthy way is something you do for your own benefit, so don’t exclude yourself from the equation.
Make sure that you pick up important milestones along the way, such as fitting your favorite clothes again or being able to take the stairs without breaking a sweat. They don’t necessarily have to be huge, as the success will keep you motivated on your way towards the next goal.
To lose weight the healthy way you must be patient. Remember you’re changing your lifestyle of yo-yo dieting for a permanent way to lose weight the healthy way.
Focus less on the actual weight lost but more on the things you did to be healthy. We all have different body types and metabolism, what takes some people only a few days, may take several weeks in others.
To lose weight healthily and guarantee the weight stays off, follow the recommendations in the
There is much more to losing weight than just improving your appearance. Losing weight can also give you more energy and improve your quality of life. This article will give you tips to lose weight that will not only help you to lose weight but will help you become healthier in the process.
Permanent and healthy weight loss begins in the mind, and then the body follows. If you want to lose weight, you have to have a lot of willpower. This helps you to keep yourself dedicated to your weight loss goals even if you’re having a difficult time. But it works like a “catch 22” in that the more healthy foods you eat the more you feed your brain, as well as your body and this, in turn, helps you to easier fight the addictive nature of the bad foods we need to stay away from.
Replace breakfast with a high protein smoothie with yogurt or kefir, greens and berries added in. Don’t skip any meals for fast weight loss. It may sound like a great idea to skip meals in order to lose weight, but it doesn’t work as this will shock your body into storing fat in an effort to preserve energy. Even if you aren’t ravenous, try to eat three or even four healthy meals each day to keep your blood glucose from spiking or falling too low.
The amount of sleep you get is very important in weight loss. It is important to get at least eight hours of sleep every night. If you are getting less than this it could have an effect on your weight. Depression is a condition that can lead to overweight symptoms so try to maximize your sleep at night.
Once you have had your breakfast, try to stick to water as your beverage of choice for the rest of the day. Water is a very healthy beverage because it contains no calories, fats or sugar, which means you are hydrating your body and not pumping in the same stuff you are working out of your body. On top of that, fat is water soluble in the body, meaning, with a little exercise the water you take in will melt your fat away. To lose weight, drink green tea or water instead of high-calorie fruit juice drinks and sodas. If you like your beverages sweet, try a little stevia in them. Stevia is a super highly concentrated natural sweetener that has no calories, no chemicals, and no side effects. Unfortunately, almost every drink other than water usually contains calories, especially alcoholic drinks. Just keep in mind not to drink your calories, it’s the worst way to assimilate them.
When eating, Don’t eat like a pig. Try to slow up the pace to ensure your stomach is catching up to the food you’re taking in. If you can, make your bites smaller, have a talk with someone when you eat, and chew each piece about 20 times. You will feel full more quickly, and you’ll soon discover that you’re not eating as much.
You may uncover a possible weight-loss avenue by seeing what happens when you cut dairy products out of your diet. In some cases, people may be lactose intolerant or even allergic to milk and not be aware of it. This will make people gain weight and feel bloated without realizing what caused it
When choosing between a soup and salad, stick to clear soups and away from creamy soups or salads with creamy dressings. Eating either, however, will have you eating less of your calorie-laden entree.
Make sure that you eat all types of foods in moderation and if you eliminate any from your diet, make sure it’s wheat products, as toady’s wheat is not the same as it used to be. it’s been genetically engineered for a more profitable crop not for nutrition. If you remove wheat foods from your diet, you’ll soon see your weight starting to magically disappear. Beware though, wheat, these days is addictive and giving in to your cravings will result in weight gain, so allow don’t yield to your addiction for bread. You can’t give an alcoholic a drink once in a while to satisfy their cravings so why should you give in to your addiction to bread and flour products simply because it’s a wheat product.
Exercise is needed for healthy weight loss, but don’t focus on just one activity, day after day. Performing several different exercises keeps your workout fresh and interesting and increases the effectiveness of your workout by promoting muscle confusion.Cardiovascular exercise is a great way for you to maximize your weight loss. Running, speed walking, biking and various other activities that increase your heart rate are considered cardiovascular exercises. Fat burning is induced by a rising and high heart rate. Try to get in at least 30 minutes of cardiovascular exercise a minimum of 3 to 4 days a week.
I would like to recommend that if you’re a person who hates exercising, then aim to find other fun methods of getting your heart rate up, but I can’t, because I know the power that exercise carries when you do it regularly. If you’ve never exercised regularly then you’ll never know the enjoyment that comes from exercise. You’ll never feel the power that Endorphins carry with a regular exercise routine. Healthy weight loss depends on regular exercise. Endorphins have the power to kill pain, which may be the reason so many people are “addicted” to exercise. But then this is a very healthy addiction and if you’re not exercising, you should learn rush that a good exercise routine can bring.
I’ve had a lot of fitness buffs tell me that when it comes to weight loss, exercise is only 20% of the equation and that the other 80% is diet or the food we eat. If we eat like our lives depended on it and not just to satisfy our taste buds, our society as a whole could put an end to the health scourge that the food industrial complex has subjected us to, with their promotion of sweet, sugar-laden, salty, starchy foods that do nothing more than create disease and ruin the quality of our life.
We should be eating our lives depended on it. I’m talking about eating only healthy foods that give us more than just empty calories, like too many foods that the food industrial complex gives us to eat. These are the processed foods that are high in sodium, sugar, and chemicals to give their products “shelf life” but do little more than just fill our stomachs for a little while. If we were to eat like our lives depended on it, we’d stick to foods like fresh fruits and vegetables and cut back on the simple carbohydrate foods like bread, pasta, and grain-based foods. It may be the toughest thing you’ll ever do, but the rewards are insurmountable.
These foods, which help you to lose weight in a healthy way, that I am going to share with you are based on research I’ve done in the past and my own personal experience with each one. Some of the foods that I will be talking about include grapefruit, pineapple, nutrient-dense foods. I will also be giving small tips that can help you lose weight in a healthy way.
Green tea is a very good drink that can help you to lose weight. One of many the reason is that it contains antioxidants called catechins that inhibit fat absorption. Catechins plus the small amount of caffeine that green tea has also caused your metabolism to increase, meaning that you burn calories quicker. Recommended by most nutritionists and doctors, for a weight loss diet.
Green tea contains a variety of enzymes, amino acids, carbohydrates, lipids, sterols, polyphenols, carotenoids, tocopherols, vitamins, caffeine and related compounds, phytochemicals and dietary minerals. According to Wikipedia, a 2012 systematic review concluded there’s some evidence that green tea can contribute to a reduction in certain types of cancer, like breast cancer, prostate cancer, ovarian and endometrial cancers.
Grapefruits are acidic, and that acid is able to burn fat. I recommend this because I’ve done this before and it works really well. The only thing that you need to be careful of is not eating too many. I once ate about 2 grapefruits a day, and after a week my stomach started to hurt really bad. The reason is that the acids from the grapefruits eat up your mucus lining that surrounds the stomach. Also be careful because the acids can also mess up your teeth. So I recommend eating 1 grapefruit a day at the most, but half a grapefruit a day would be safer.
Pineapples contain an enzyme called Bromelain. Bromelain is an anti-inflammatory as well as an enzyme that is used to aid in digestion. You can also feel the difference when you eat pineapples, but it is not as good as the green tea.
Papaya if a fruit that’s a rich source of nutrients such as provitamin A carotene, vitamin C, B vitamins, lycopene, dietary minerals and dietary fiber. The skin, pulp, and seeds contain a variety of phytochemicals, which have shown to have positive effects against cancer. Papayas also contain an enzyme called Papain that aids in the digestion with enzymes that break down the protein in meat.
Nutrient dense foods are foods that cause you to burn more calories digesting them than they actually contain. These are pretty many fruits and vegetables. It’s not all fruits and vegetables, but the ones that are lower in calories. Some examples of nutrient-dense foods are broccoli, tomato, kale, spinach, apples, berries, etc… If you are not sure which ones are nutrient dense foods, you can do a Google search for nutrient dense foods and find a list of them. Eating more nutrient-dense foods in your diet will help you to start losing weight even quicker.