Sarah explains why eating fat is healthier than eating carbs.
Weight Loss – to encourage weight loss, people have tried all sorts of ways to lose weight in their never-ending battle with belly fat. There are fad diets that seem to pop up weekly, metabolism boosting pills and diet supplements, and all sorts of “Fat Busting” exercise machines being pedaled on TV infomercials. The truth is that if we give our body the nutrients that it needs by eating healthy foods that promote weight loss our chances of successfully losing weight are much greater.
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. High fiber foods will actually promote weight loss by requiring more energy to digest and include all fruits, vegetables, legumes, nuts, seeds and whole grains (not milled into flour).
Concerning the last of these high fiber foods, whole grains, they’re only high fiber if the fiber hasn’t been processed out of it and most importantly if it hasn’t been processed into bleached white flour. Bleaching removes the germ of the grain which is the part that has the fiber in it, making it safer to stick with only whole grain bread and pasta, and any of the other high fiber foods, like veggies, fruits, nuts, and legumes. While bleaching the bran and fiber out of oats and wheat will give the flour, bread, and pasta a longer shelf life, it will give you a shorter life. For a better look at what whole grains do for your body and to your body, read Wheat Belly by Dr. William Davis and Grain Brain by Dr. David Perlmutter. Unfortunately, the harm they bring is far worse than the good they provide.
If you’re interested in finding a high fiber flour, Coconut flour is the highest fiber flour. It also has no gluten for those who are allergic to gluten. Flour or any product made from any grain will do nothing more than filling your body with empty calories, very little fiber and lots of carbohydrates, simple carbohydrates when you should be looking for complex carbohydrates like what you get in vegetables, legumes, and fruits.
What happens when we eat healthy nutritious food? Our bodies respond by increasing our metabolism, which in turn helps to promote weight loss. Now while this is rather simplified and weight loss can require a little more commitment as far as exercising and eating the right foods, the fact is that eating right is as important as exercise if you want to increase your metabolism and lose weight.
Understanding how our bodies use and store energy is an important point to understand when it comes to metabolism. Our cells metabolize energy from the protein, carbohydrates, and fats that we eat. These energy sources come in many different forms and our body’s metabolism is affected by what forms we get them from.
Fats and oils are essential for a healthy body and thus, some oils are beneficial for weight loss. The only difference between a fat and an oil is the temperature that the substance solidifies or liquefies. Beneficial fats or oils include coconut oil, olive oil, fish oil, pumpkin seed oil, almond oil, avocado oil, and flaxseed oil and believe it or not, milk fats for just a few. Milk fats may be the healthiest fats you can consume. When your body has to turn carbs into fat to use them, the same enzyme that converts that carbs into fat also instructs your body to store that fat, instead of using it. This is not good for the body, as who wants to add more fat to their body. Only carbs do this, eating fat doesn’t. When you eat fat, If it doesn’t get used up immediately, it usually gets stored in your bones, making them healthier. (This is where adiponectin is made, your high energy hormone.)
Where fats are concerned, our bodies have very no trouble converting them directly into energy for immediate use. This includes all animal fats. vegetable fats or oils, for the most part, are healthier as long as they’re not hydrogenated. Hydrogenation is the worst thing you can do to an oil as you’re creating trans fats when you do so. Fats from red meats are much less healthy than that from chicken, turkey or fish which can be a very healthy fat to include in your diet. Many nutritionists and doctors recommend adding fish oil to your diet. Olive oil is an example of a healthy oil that can promote weight loss as well. Not to forget coconut oil, a medium chain oil that can help rid your body of longer chain, less healthy oils, coconut oil is considered by most doctors and nutritionists as a very healthy oil.
The majority of most people’s diets consist of eating too many hydrogenated oils as well as too many refined sugars and flour. These are found in too many processed foods which are generally made of white flour, white sugar, and too much sodium. Because flour, once eaten is turned into sugar, the body tends to store up these sugars and turns them into fat. Eating too much-refined sugars has been known to lead to insulin resistance, which is an affliction in which the body’s cells begin to conflict with insulin’s ability to let glucose enter the cells for metabolic functions. This leads to raised blood sugar which the body will change to fat storage. This also leads to diabetes.
When trying to increase metabolism for weight loss, it is vital to eat foods that are not just high in complex carbohydrates but high in proteins, fiber and more importantly, nutrients (something lacking in white flour and white sugar). This, in turn, will help promote weight loss. If you’re serious about losing weight, the last thing you want to put in your body is bleached white flour and white sugar, as they have no nutritional content at all. The sugar that the flour is turned into becomes fat if not burned quickly.
Eating nutritious foods promote weight loss and results in more calories being burned just to digest and metabolize the nutrients in them. Foods that promote weight loss and are high in complex carbohydrates also have the ability to increase metabolism in another way. The body’s digestive system must work more briskly to digest the critical nutrients in complex carbohydrates. Simple carbohydrates and sugars require much less energy to transform, for the body’s digestive system. This longer-lasting digestive process allows the energy in the complex carbohydrates to be used as a more balanced energy source. This balanced energy release gives our body’s the calories it needs during the course of the day without the never-ending need to partake of sweet sugary foods. It also results in less insulin being released into the bloodstream which is key to living a healthier life. The energy spikes caused by sugary and fatty foods create high and low energy periods which tempt us into eating more foods that are not only unhealthy but also add to existing fat stores.
Fruits, legumes, and vegetables should comprise most of the complex carbohydrates that we consume. Not only do they supply complex carbohydrates they can also help to increase metabolism in other ways. Because of their high fiber content, it takes more calories to just digest them which helps make them a negative calorie food. This is similar to how the theory behind “negative calorie” foods that promote weight loss was found. The philosophy behind a negative calorie food is simply that some foods have fewer calories then it takes the body to digest them. This increase in metabolism from negative calorie foods that promote weight loss can burn excess body fat and start the weight loss routine. By adding a metabolism boosting exercise routine to a healthy diet you can take your weight loss and health to a whole new level.
Our research on this post brought to light new information that we didn’t have a chance to include in this article. It’s well worth checking out to get the most out of your weight loss.
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)
It seems everyone is looking for the secret that will instantly shed excess weight and keep it off for the rest of your life. The fact of the matter is, there are quick ways to lose weight, which you’ll probably put right back on as quickly as you took it off, and there’s a healthy weight loss program which can be achieved with effective and simple habits and practices that can last for the rest of your life. And it’s not really as much a program as it’s a change in the way you live and eat. I say habits and practices because that’s what you need for a new mindset and it’s a completely new way of thinking you need if you’re going to keep that weight off after you initially lose it.
To have a new mindset means that we have to give up our addictions and adopt totally new healthier habits and practices that not only influence our bodies but our brains as well. Because it all starts with our brain. Our brain controls everything including our weight, and it’s our addiction to sodas, sugar added high carbohydrate foods and salt-laden processed foods that damage our brain more than anything else that we have full control over. Instead of sodas, sugar added simple carbohydrates and salt-laden processed foods being your addiction, you’ll have to make exercise your new addiction. But this I can guarantee you, if you do, you’ll be a lot happier with yourself.
Why do I say your new addiction should be exercised? Anybody who’s felt the power that Endorphins have on your body and the benefit that regular exercise has on your body already knows why. There’s nothing more important to your health than keeping your body prepared to fight off illness and disease, and the only way to do that is to keep the body fit and as finely tuned as a new car. You might wonder why I say we’re addicted to sodas, sugar added simple carbohydrates and salt-laden processed foods? When was the last time you tried to say no to any of them? If you were able to, how long did that last? Have you gotten through a whole day without eating any of these types of foods? It’s darn near impossible to do. Can you live without them? Of course, you can, you just choose not to…and that’s the addiction. I submit to you that there’s no difference between that addiction and any other addiction. Are you healthier without them? Of course, you are, but your choice to not stop eating them is where the addictions lie.
When dieting, you fight the addiction for a while and often lose weight for just a short time only to put it back on after you give back into the addiction. As long as your mindset has not changed, you remain addicted. That’s why you need a new mindset. You have to break the addiction. Addiction tempts you to eat these wrong kinds of foods. Addiction doesn’t want to eat healthy foods because they can’t feed the addiction. Healthy foods feed the body, not the addiction.
There are too many diseases that are attributed to obesity and being overweight, and many people are falling victim to those diseases. And the list of diseases seems to be a growing list. Diabetes, hypertension, heart disease, high cholesterol, bad knees, bad hips and even many cancers can be attributed to being overweight, making the need to lose that weight even that more important. If you’re going to lose weight permanently you need to break the addiction to sodas, sugar added high carbohydrate foods. Dr. Daniel Amen in his book, Use Your Brain to Change Your Age says he’s very familiar with addiction. He understands it all too well. He’s had patients tell him that they’d “rather get Alzheimer’s disease, heart disease, cancer or diabetes than give up their sugar”. He goes on to say that certain combinations of fat, sugar, and salt actually work on the same areas of the brain as heroin and can be totally addictive.
This is why you need to change your addiction to fattening food to that of exercise. Exercise creates Endorphins and increases blood flow. Creating those Endorphins will help you feel good about yourself as well as helping to ease your pain and even though today’s foods can create those feel-good chemicals in your brain, instead of creating them with foods that make you fat, you can create them in a healthy way, with exercise. The added blood flow throughout your body will benefit you in more ways than you can imagine. The added blood flow not only benefits the body but the brain as well. You’ll soon see a difference in your cognitive abilities. You’ll soon start remembering those little things you so easily forgot before and you’ll start thinking a lot clearer.
Although exercise is an important aspect of maintaining an optimal BMI or Body Mass Index, a more important number to keep track of is your waist to height ratio. (It’s also easier to calculate.) Your waist should be half of what your height is. Therefore if your height is 5’8″ or 68″, your waist should be 34″, one half of what your height is. When you calculate this, don’t go by your pant size, use a tape measure and measure your waist at the belly button. Only this will give you a clearer idea of what your actual waist size is and what your overall health is really like.
When it comes to exercising, cardiovascular exercises play an important role in weight loss. The best diet procedure in the world may not get you to your ideal weight if you don’t also exercise regularly. If you do cardiovascular exercises along with a little resistance training and core training at least four times a week, for at least a 40 minutes each session, then it will help your weight loss immensely. You may want to increase the time and intensity after you have adjusted to your workout. If you can, run also, because it will strengthen your heart, relieve your stress, and stimulate your immune system. For almost an hour it will burn around 700 or more calories but the amount will vary depending on several factors including the strength of workout, the body weight of the person running, and the inherent efficiency of his or her metabolism. Compared to walking, running burns more than twice the fat – but also requires about twice the effort.
Your diet should be only a diet of natural and organic foods. You should make only healthy food choices. Avoid all processed foods. These almost always contain extra salt and chemicals to give the product “shelf life” and that can cause irreparable harm to your organs, namely your kidneys, liver, and brain. Be sure that the majority of your daily intake comes from fruits and vegetables because that’s where most vitamins, minerals, and fiber come from. Do not give in to your addiction to sodas, sugar added high carbohydrate foods or salt-laden processed foods. Start reading labels on the food you buy. If you can’t understand what’s in it, there’s a fair chance that you shouldn’t be eating it.
While changing your diet is crucial, it’s only half of the equation. You must include exercise to make sure your weight loss stays lost. Exercise regularly. Choose an activity that fits your personality and level of health. Exercise is an essential part of a healthy lifestyle. Not only does exercise increase energy levels, improve general health, circulation and posture, it can also help to control pain by creating Endorphins. If you like swimming, go swimming regularly. If you like to go for walks, walk briskly and do it frequently. Don’t always look for that closest parking space when you go shopping. Take that opportunity to get some exercise and walk the extra distance. Although many people enjoy regular strenuous or high impact exercise such as aerobic workouts or long distance running, mild and moderate exercise are also beneficial. For the people who want to lose weight and improve their health at the same time, exercise is crucial. It significantly improves the capacity of the heart and lungs. It requires no special training. It is cost-effective and yet the benefits gathered far out way the cost. The cost of exercising isn’t nearly as great as that of a catastrophic illness and although exercising can’t prevent all diseases, when combined with diet, it can limit a great majority of them.
With added weight comes a host of illnesses and diseases like Heart Disease, Diabetes, High Blood Pressure, High Cholesterol, Cancer, gallstones, ulcers & too many other gastrointestinal diseases to mention, bad hips and bad knees are all but just a few. Although many of these diseases are for seniors, no age is immune from getting any of them. Reason being…as we age we gain weight because our metabolism slows down and the extra weight brings on the illness & disease. When you’re young, it seems like these are problems to worry about in the future. But time flies by, tomorrow becomes today and before you know it you’re asking yourself, how did I get to be so old? By keeping your weight in the healthy range, you are less likely to be troubled by illness and disease as you age and in the long run, you’ll find yourself growing older much slower. But you shouldn’t just take it from me. Your healthy weight loss advice should get it straight from the experts below.
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.