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Filed under by on Sep 7th, 2011. 
Eat Your Favorite Foods While Losing Weight
Did your diet stop working for you, or did you stop working on your diet? Most of us start a diet of proper eating to lose weight but something happens along the way. A few weeks (days?) down the road our good intentions are gone and we are back in the same old rut.
Eat Your Dessert And Still Lose Weight
Why? Do we just become frustrated with our level of success? Do we lack the discipline to continue? According to Jon Benson, fitness and nutrition author, it is all about that magic word: “Love.”
Loving any diet or workout plan is key to sticking with it. If you try to change your lifestyle to a routine that you simply don’t “love”, how long do you suppose you will stay with it in the long run? According to Benson, “All diets require a change in how you look at food, how you consume food, and even how you think about food.”
Most diets start right out telling us what we can’t eat. And guess what? All of our favorite foods that got us where we are now are at the top of the “DO NOT EAT” list. That immediately bring out our hate response. Sure, we can sneak a favorite food once a week or so but that isn’t often enough to make us fall in love with our new diet.
In fact, this is a recipe for disaster. But there is a better, more fool proof way to diet which permits you to enjoy your favorite foods while losing weight.
By the time the typical American reaches middle age they are over-stressed by the demands of work and the responsibility of raising a family. And what do we normally do to relieve stress? That’s right. We grab a cup of coffee, which adds more stress, and a favorite treat. The treats more often than not are high in sugar and fats and are the worst thing we could put in our body. But they satisfy the cravings and for a few moments give us a “good feeling”.
Of course, those treats lead to high cholesterol and high blood pressure and pack on more fat from stress and eventually lead to obesity which is the fastest growing disease in America today. It’s a never ending circle that we have to take charge of and change.
When we honestly try to change our unhealthy lifestyle and lose some of the fat burden we are packing around, we tend to go a little extreme. We tell ourselves that we really can eat all of that tasteless food because it’s good for us. And we try. We start eating more chicken (not KFC, mind you), bland rice dishes and tons of salads minus our favorite fat laden dressings. Not a food that we love among them…and we lose a few pounds.
Our cravings for foods we love eventually get the best of us. We just have to have our favorite meal or snack to break the monotony and it gives us such pleasure that we feel guilty for awhile and begin to think that we can never stay on our diet. It is just to hard! We need the foods we love and can’t lose weight and eat our favorite foods too so we give up!
Jon Benson was not much different in that respect than any of us but he had something going for him. He had a terrific knowledge of nutrition and its effect on shaping the body. He asked himself “Why not stop looking for perfection and start thinking about progress?”.
This is akin to the question of how to eat an elephant and is just common sense. But what dieter, at least in the beginning, goes about it with any common sense?
Benson started to add a few body sculpting tricks to his dietary plan. As an example, he began consuming more calories one day and fewer the next. This helps your body overcome the plateau effect of weight loss by keeping your metabolism at a higher rate.
After experimenting a little, Benson started to include some of his favorite foods on his high calorie days. He didn’t overdo it but did include foods like pasta, pizza and deserts. Not surprisingly it didn’t work out too well…at first. Then he started using what he calls his “Caveman Principle”. Along with occasionally enjoying his favorite foods he starting consuming his proteins at specific times and in lesser quantities. He found that timing was critical for weight loss success.
He also found that specific exercise for only short periods helped to keep his metabolism at the proper level. Knowing how much and when was important in both his diet and exercise routine. By following his routine he was able to record a loss of more than 70 lbs of fat…and still eat his favorite foods a minimum of 3 times each week.
I personally followed a similar routine even before I read Benson’s The Every Other Day Diet but the book did add to my understanding of why what I was doing worked. I don’t do strenuous exercises any more and I don’t deprive myself of anything that I really want to eat. And at 155 pounds I am 30 pounds under my maximum and still losing weight – not fast, but steady. My doctor does a double take every time he looks at my chart and sees my age. He says I am in better health than most of his patients that are years younger.
So why does this approach work? A University of Phoenix study sheds a little light on why counting calories or trying to follow strict diet plan doesn’t work as well. They found that eating more frequently than three times a day and mixing “healthy” days with some junk food on off days helped keep the metabolic rate up and burn fat calories over an extended period of time. The more frequent meals, of course, need to consist of smaller portions and be healthy foods. Frequent Big Macs throughout the day don’t work.
You can enjoy your favorite foods while losing weight if you have the right plan to follow. If you would like to actually fall in love with your diet for a change and burn off a little fat while still enjoying the occasional treat – without a moment of guilty feelings, I can recommend The Every Other Day Diet without reservation.
It is not written in stone that you have to gain a pound for every year over 20! If you have found yourself in that position, start today to turn your weight clock backwards. You’ll feel better, look better, be healthier and enjoy life more with the better diet plan:
The Every Other Day Diet
Filed under Fat Burning by on Aug 24th, 2011. Comment.
Increase Metabolism For Fat Loss
As we approach middle age, many of us would like to increase metabolism. That is only natural since having a higher metabolic rate helps to burn fat and shed some of those excess pounds that seem to have rounded us out over the years. For some people, increasing their metabolic rate and losing weight is easy and for others it seem virtually impossible – and totally unfair.
Some herbs increase metabolism
Why do some folks seem to stay slender no matter what they eat while others only have to look at a cookie to have it go right to their waistline? Is there any way that the weight challenged among us can join the ranks of the fit and trim?
Well, most of us can shed the middle age spread and get rid of that fat belly but it takes some determination and probably a change in our lifestyle. Let’s face it, we don’t get “fat” over night and we can’t get fit in one weekend either. But if we really want to change, we can.
It will help to understand some of the factors that go into weight gain/loss before we take a look at what we can do to increase metabolism to help us reach our fitness goal.
Metabolism is the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available. A person’s level of physical activity, the stress they may be under, the amount and frequency of meals, genetics and the person’s muscle mass all effect the rate of metabolism.
Most people decrease their amount of physical activity as they age. This, together with our love of good food, is a major factor in the increasing level of obesity today. The following tips can help you increase metabolism and reverse some of the effects of aging.
Add A Little Lean Muscle
Lean muscle tissue can be your fat burning furnace so the more muscle mass you have, the greater your ability to increase metabolism and melt the pounds away. You can build resistance and strength with some easy to do exercises several times per week. Weight training is ideal and bodyweight routines let you take your gym on vacation with you. For the best results include both strength and cardiovascular exercise.
Keep your metabolism up between workouts with simple steps such as taking the stairs rather than the elevator, walking rather than riding and when you drive to the mall, park away from the entry – not at the door. Every little step helps.
Increase Metabolism With Strength Training
Don’t Skimp On Breakfast
We are told constantly that breakfast is the most important meal of the day and yet we often overlook it. One of the keys to keeping your fat burning furnace operating at its peak is keeping it charged with fuel. You need a good breakfast to get your body energized for the day. If you skip this important meal, the chances are good that you will give in to the temptation of your favorite junk food later in the morning and end up consuming empty calories rather than nutritious food.
Avoid Refined Sugar
Your body is almost magical in its ability to convert sugar to fat! The satisfaction of giving in to a sugar craving is short lived. Eat more energy foods such as fruits and vegetables, beans and whole grains that help you sustain a even blood-sugar level. You will feel satisfied longer and improve your overall health too.
Add A Little Spice To Your Life
Spicy foods such as hot peppers not only add some zest to the diet, they can increase metabolism.
Get More Rest
You need your sleep to stay trim. Your body rebuilds during rest and when you are sleeping is the time that your muscles are rebuilding from the work you made them do during the waking hours
Don’t Forget The Water
Too much of anything is bad but it is hard for the average person to consume too much water. Burning fat produces toxins and water aids in flushing them out of our system. It also helps carry vital nutrients throughout our body.
Eat Often But Smaller
Several small meals are better than one or two large ones. Eating more often keeps our metabolic rate up so snacks can be a good thing but a Big Mac is not a snack. Be careful not to increase your total daily caloric intake but space it out over your day.
Stop Stressing Out
This is easier said than done but do try to relax and avoid stressful situations. Stress in any form can trigger the release of cortisol which can decrease your metabolic rate. That is not what we want. Plus, we know that we tend to grab for a snack when we are stressed out. So, relax!
As we mature (get older?) it is simply not possible to keep up with the younger generation any more. But we can age a little more gracefully if we commit to eating healthier and getting more exercise to increase metabolism. Staying fit for most of us really is a choice!
Increase Metabolism
Filed under Fat Burning by on Aug 15th, 2011. Comment.
An accurate, easy to use fat loss monitor is key to effective fat burning. This really is the basic requirement for any fat loss or weight management program. We can set goals but if we fail to monitor our ongoing progress, chances are slim that we will ever reach them.
Using our bathroom scale is not all that reliable either. Many of them are subject to loosing calibration and fail to give an accurate reading over time. It is also tempting to “tweak” the zero settings to make it appear that we are doing better than we actually are.
Fat loss monitors of the type produced by Omron are an effective tool in helping us achieve our weight loss goals. As mentioned in some of the customer reviews, the HBF-306C monitor has to be used at the correct time of day and under the proper conditions for consistent accurate readings. That being said, it makes a valuable addition to our fat fighting tools.
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Filed under Fat Burning, Omron by on Mar 23rd, 2011. Comment.
Losing fat or building muscle is impossible without a structured nutrition plan.
Most experts agree that the daily food intake of a person has a greater impact on his or her fitness goals than an exercise program. A good fat-burning diet accounts for 75% of the final results, as opposed to the 25% contributed by an exercise program.
This article highlights the best foods that burn fat fast, facilitating the structuring of an effective eating plan.
Listed below are the top twelve foods that burn fat fast; let’s see how we can work them into a daily diet plan.
1) Beginning the list of foods that burn fat fast are lean red meats.
Since lean red meat contains high quality protein, it helps in increasing lean muscle mass that aids in burning fat. High amounts of zinc, B vitamins, and creatine are found in lean red meats such as sirloin; these stimulate muscle growth and speed recovery between workout sessions.
2) Next in the list of foods that burn fat fast are skinless turkey or chicken breasts.
Chicken breasts and skinless turkey are another source of protein that is important for building muscle and burning fat; moreover, they have almost no fat or preservatives. Choosing skinless turkey or chicken ensures that the meat contains as little fat as possible; this is because most of the fat content can be found in the skin.
3) Including fish or seafood in your diet plan is a healthy option since these are rich in omega 3 fatty acids, which are known to be good for health and fat loss.
Fish contains the necessary protein for muscle building and fat loss and, and at the same time, it contains almost no saturated fat.
4) Egg whites are totally fat-free, making them one of the foods that burn fat fast.
Egg whites are a source of the highest quality whole-food protein available; they can be eaten at any time of the day.
5) Skim milk contains about eight grams of protein per cup and has virtually no fat in it.
According to research, calcium accelerates fat loss, and low-fat dairy products are a rich source of calcium. Skim milk contains a type of protein called casein that is digested very slowly; this helps in keeping you feeling full for a longer period of time.
6) Low-fat cottage cheese is also under the category of foods that burn fat fast.
Low-fat cottage cheese has all the healthy vitamins and minerals that are found in skim milk; more importantly, it provides a whole 15 grams of protein per half cup serving. Another source of casein, the protein in low-fat cottage cheese is absorbed gradually, keeping you feeling full for longer.
7) Whey protein—sometimes considered a supplement—is derived from 100% natural sources and is therefore regarded as one of the foods that burn fat fast.
An excellent source of the highest quality protein, whey accelerates muscle growth and fat loss. The best time to consume whey is immediately after a workout session; this is because it has a fast absorption rate.
Green fibrous vegetables are right on top of the list of foods that burn fat fast.
Since green fibrous vegetables are high in bulk but low in calories, they can be eaten in large amounts without fearing the excess intake of calories. Broccoli, lettuce, green beans, celery, and cauliflower are just some of the many green fibrous vegetables that should be consumed. To achieve the best possible fat burning results, make these green vegetables a part of as many meals as you can.
9) Brown rice, one of the healthiest carbohydrates that one can eat, is integral to any fat burning diet.
High in fiber, packed with essential nutrients, and having a slow absorption rate, brown rice is one of the best foods that burn fat fast.
10) Since oatmeal can be regarded as one of the best foods that burn fat fast, it should be a staple in any fat-loss nutrition plan.
One of the foods that burn fat fast, oatmeal provides an ideal balance of protein, carbohydrates, and fat; it also reduces the risk of colon cancer and lowers bad cholesterol levels.
11) While large amounts of fruit should be avoided when on a fat burning nutrition plan, one to three pieces of fruit per day help in keeping refined sugars and high calorie snacks at bay.
12) It may come as a surprise to many people, but one of the very best foods that burn fat fast is the avocado. Most of the fat in an avocado is unsaturated; this makes it healthy despite its obvious high fat levels. Avocado is rich in potassium, B vitamins, vitamin E, and vitamin K; including a small amount of this fruit in your fat burning diet plan will show positive results.
Filed under Fat Burning by on Mar 21st, 2011. 1 Comment.
