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WeightLoss Blog…
I suppose the easiest answer is fast food, but the problem extends out to so much more. Yes, the prevalence of fast food restaurants certainly doesn’t help. As Morgan Spurlock showed us with painful reality in his movie, “Super Size Me”, fast food menus offer us a heaping helping of fat, cholesterol, and calories. I highly recommend watching this movie if you find yourself addicted to McDonald’s – you could very well change your mind after you see it!At any rate, many of these restaurants are now offering health-conscious choices including salads, potatoes instead of French fries, yogurt, and grilled meats instead of fried meats. So with these items now included on their menu, why aren’t we losing weight? The answer lies within our choices. Those choices extend to home life as well.
Many people live horridly busy lifestyles, and they more often than not opt for pre-packaged foods that contain high amounts of salt, fat, and other unhealthy components that contribute toward weight gain. We tend to maintain a mostly sedentary lifestyle choosing to watch a favorite television program after dinner rather than going out for a walk like they used to do decades ago.
This type of life style unfortunately is being learned by our children as well. When I was young, we couldn’t wait to get through dinner so we could go outside and play a game of kick the can as the sun went down. We rode our bikes everywhere and only watched television when “The Brady Bunch” or “The Partridge Family” was on. Hey, we had our priorities!
Today, you’re more likely to find kids on the computer or in front of the TV with a video game controller in their hands. Kids know more about the story line on Desperate Housewives than many of their housewife mothers. They can tell you about all of the new products being offered through commercials they see in between their programs. In fact, the average child these days will watch more than 15 hours of television each and every week.
Now, we’re not saying television is BAD. In fact, some programs can be beneficial and even helpful in making kids smarter. What we’re saying is that kids need to get outside more instead of sitting in front of the TV eating Cheetos and drinking sugar rich soda.
The statistics are showing this to be true. Fifteen percent of all children and teens are overweight - a number that has tripled since a previous study done in 1980.
By Jon Rutledge
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When most of us think of the word “diet,” we think of a short-term planinvolving extreme and sometimes bizarre food restrictions or prescriptions in order to lose excess weight in as little time as possible. But at one time, before the Weight Watchers‚ and Scarsdales of the modern world, “diet” referred to the food and drink we routinely consumed. And so it should. Short-term and extreme weight-loss plans don’t generally have long-term health benefits. As I mentioned earlier, I am not advocating an overnight solution to whatever ails us, but rather a lifelong food management system that will ensure our optimal well-being. There is no need to flip-flop from diet to diet to diet. We must simply eat in harmony with our longstanding genetic predisposition to food—food that is natural, whole and bioenergetic. We must follow the natural circadian rhythm both daily and seasonally. And we must build a physical and emotional routine that will benefit and not harm our health. If we do, we will be delivering all of the nutrients to our 100 trillion cells necessary for self-diagnosis and self-healing. We will achieve hormonal balance. We will boost our mood, remain vigilant, calm and alert. We will live a longer, healthier life. The lifelong food management system that can achieve all of this, I like to call “The World’s Best Diet.” It is based on four important, but easily understood, principles: adaptability, moderation, variety and balance.
by Sam Graci
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Exercises are good for your workout program because they help tone flabby muscles while also burning calories. But aerobic exercise is best to burn fat. A great way to get an aerobic workout is to walk.Walking is the easiest and most effective exercise we can use in our workout routine. But you need to know more than one foot in front of the other to get the most from walking as aerobic exercise.
Because of how the body draws on fat stores versus other stored energy sources, the first thing you need to do is increase the time you spend walking. While we’ve said that 30 minutes of exercise is good for fat burning, when you walk, you really need to bump this up to at least 45 minutes, but ideally an hour.
Obviously, it might not be possible for you to fit an hour of walking into your busy schedule, but try walking every day allowing a few days for an hour and a few days at 30 minutes. Alternate them, however. If you walk an hour on Monday, walk half an hour on Tuesday, etc.
If you’re only going to be walking for 30 minutes, increase your speed. A leisurely stroll isn’t going to give you that aerobic workout that your body needs, so step it up a bit. But don’t overdo it. If you can’t talk and walk, you’re over-exerting yourself and you should back off a bit.
By Jon Rutledge
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Why is healthy eating important?As we get older, managing your weight properly and getting the right balance of food types will improve your overall feeling of well-being, whilst also reducing the risk of developing illness and diseases.
Do you have a healthy diet?
Healthy diet explained:
•Try to have plenty of starchy foods such as rice, bread, pasta, potatoes,
breakfast cereals, yams and sweet potatoes. Always try to go for the wholemeal variety in these foods where possible
•Aim to have five portions of a variety of fruit and vegetables daily
•Use a moderate amount of dairy prouct and look for low fat varieties
•Moderate amount of meat, fish or alternatives such as eggs, beans, peas and lentils - look for lower fat versions where possible
• The occasional treat (foods that are higher in fat, salt and/or added sugar should only be eaten in moderation)
•Little salt - always read the label
by Jason
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Although exercising is great just being more active is also a good way to burn calories.A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days. There are many small changing you can make to your daily routine that will burn calories for example:
• Take the stairs instead of the lift
• Keep walking whilst the escalator caries you up
• Walk or cycle instead of driving short distances
• Park your car further away than you need to or get off the bus one early
• Do some exercise on your lunch hour - swimming, yoga, etc.
by Jason
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You likely know your metabolism is linked to your weight. But do you know how?Common belief holds that a slim person’s metabolism is high and an overweight person’s metabolism is low. But this isn’t always the case. Metabolism alone doesn’t determine your weight.
Weight is also dependent on the balance of calories consumed versus calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs. Stated simply, metabolism is the process by which your body converts food into energy. During this biochemical process, calories — from carbohydrates, fats and proteins — are combined with oxygen to release the energy your body needs to function.
The number of calories your body burns each day is called your total energy expenditure. The following three factors make up your total energy expenditure:
• Basic needs. Even when your body is at rest, it requires energy for the basics, such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells. Calories expended to cover these basic functions are your basal metabolic rate.
Typically, a person’s basal metabolic rate is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren’t easily changed.
• Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
• Physical activity. Physical activity — such as playing tennis, walking to the store, chasing after the dog and any other movement — accounts for the remainder of calories used. You control the number of calories burned depending on the frequency, duration and intensity of your activities.
By Jon Rutledge
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If you are trying to lose weight, choose food based on their weight-to-calorie ratio. You want to eat food that weighs a lot but has few calories and avoid food that is light in weight but hefty in calories.Fruits and vegetables are the big winners in the heavy weight-low calorie department, according to Tufts University. They weigh a lot because of their fiber and water content and yet do not have many calories. For example, one cup of cantaloupe or ‘melon’ weighs 5.5 ounces but only has 56 calories. A cup of cooked spinach weighs six ounces but only has 42 calories.
Now, compare that to six cups of buttered popcorn that only weighs three ounces and contains 420 calories or, even worse, one ounce of potato chips that has 152 calories (if you ate four ounces, you would be inviting 608 calories to feel at home in your fat cells). That’s what I call “small but terrible”.
According to the New Zealand University study, food that is light in weight but high in calories is probably the worse kind of food to eat if you are trying to lose weight. It’s sort of like ‘double jeopardy’ - you are still hungry but you have already eaten many calories.
Choose lower-fat choices of the same weight food. There can be a world of difference between the caloric consumption of two people eating the same weight and type of food. How is this possible? Easy, if you consider the way the food is cooked or prepared.
By Jon Rutledge
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Of the many foods that help weight loss, fiber may be one of the best. Fiber in both insoluble and soluble forms can assist weight loss and help dieters reach their goals.
Two Types of Fiber
Fiber comes in two forms and they both work to help dieters lose weight. The two types of fiber are:
- Soluble- Found in fruits, vegetables, nuts, seeds, oatmeal and beans, soluble fiber helps dieters by slowing digestion. This kind of fiber can dissolve in water and interacts with other components of food to help weight loss.
- Insoluble- Found in fruit and vegetable skins, whole wheat grains, nuts and seeds. This kind of fiber does not dissolve in water and passes completely through the digestive track unchanged, making dieters feel full.
How Fiber Works to Help Weight Loss
Fiber works in many ways to help dieters lose weight. One function of fiber is to cause feelings of fullness. This works because fiber displaces other foods and takes up more space in the digestive track than other types of foods, making dieters feel full even though they have eaten fewer calories.
Another way fiber works is by causing fat and sugar absorption to slow down. Soluble fiber, in particular, can slow the absorption of sugar and prevent the rapid changes in blood sugar and insulin levels that lead to dietary fat being stored as body fat.
by weightloss.suite101.com
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One of the most important aspects of a diet is knowing what you put into your body. Apart from calories, you have to know the about the age of the ingredients you use, types of preservatives and chemicals that are also in food and the cleanliness of the kitchen. The only way to make certain that all of these are up to your standards is to cook your own meals. Your goal for this week is to start cooking your own food. If you’ve never cooked on a regular basis then this can be the most challenging step of this plan. Cooking doesn’t have to be a chore. You should try to have fun with it and enjoy all the new foods that you’ll soon be eating. If you have no idea where to start, check your local bookstore for cookbooks. There are also plenty of sites on the internet that teach you how to cook and provide free recipes. You won’t make culinary masterpieces overnight, but in time you and your family will begin to enjoy your creations. You don’t need to cook every night. You should make enough so that you’ll have leftovers. This will give you a chance to take a break from cooking since it can be time consuming. This week, start by cooking at least twice. Next week try for three times and keep going up one day until you have home made food everyday of the week. With time it’ll seem natural, like brushing your teeth or cleaning your room. Keep in mind that cooking doesn’t have to mean a huge meal with trimmings. It can be as easy as rice, sandwiches and salads.
by straighthealth.com
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