Weight Loss Tips and Hints
The Perfect Diet Food List
Trying to diet and not sure what to add to your diet food list? Not even sure how to begin to make one? You are not alone. The following focuses on some of best food groups for weight loss and overall healthy eating. Incorporate these into your diet along with exercise three to five days a week, a half hour to one hour a day and you will see results in your waistline in no time.
Trying to diet and not sure what to add to your diet food list? Not even sure how to begin to make one? You are not alone. The following focuses on some of best food groups for weight loss and overall healthy eating. Incorporate these into your diet along with exercise three to five days a week, a half hour to one hour a day and you will see results in your waistline in no time.
The importance of drinking water cannot be stressed enough. The consensus is that six to eight cups of water a day (and those are measurement cups by the way) are essential for optimum hydration. The very best way to do this is to carry around a refillable water bottle with you and take sips through out the day. It is not necessary to force yourself to drink large amounts of water at a time. Sipping is fine, and if you replace your usual meal beverage with the water in your bottle you will not only get enough water throughout your day, but you will save calories, feel full faster and help your body better digest your meals.
Vegetables are a great source of fiber, water and nutrients. They should constitute about half your meal. If you think that that seems overwhelming consider that the portion does not have to be the same vegetable. A portion of homemade, low fat mashed potatoes can be eaten with a serving a broccoli while the carrots in a soup can be accompanied by a salad, etc.
Fresh fruit is always the best way to get your fruit servings. In lieu of fresh fruit, frozen fruits, dried fruits and canned fruit in water are also acceptable replacements, but monitor the content of any added sugar, including high fructose corn syrup, before consumption. They are also a great source of fiber and vitamins. However since they are naturally higher in sugar than vegetables, consumption of fruits should be less than consumption of vegetables. The best way to do this is to limit fruits to breakfast and snacks.
Dairy should be monitored. Some products, like live active culture yogurts are great for your digestive system and should be included often. Others such as high fat milks, creams and cheeses should be used sparingly since they contain fats an cholesterol that in large quantities are not beneficial to your health. Low fat or Fat Free milks are best, although there are many great substitutes out there if you are lactose intolerant or just looking for other options.
Meats should be lean if included at all. Fish and poultry are by far the most healthy of the meats because they have less fat content and depending on the cut can have less cholesterol. Not all seafood is as healthy as fish though. Shrimp for example have a lot of cholesterol and should be enjoyed sparingly.
Oats, grains and legumes are essential for an easy to follow healthy diet. Garbanzo beans, lentils, and even hummus can mix up drab, boring or routine meals. Breads and pastas should be whole grain and eaten in the right portions. A portion of pasta is actually much smaller than most people presume and so they tend to over eat it. Be sure to measure your servings and know how much you are actually consuming.
Some alternative foods, such as tofu, polenta and rice cakes can help fill in your diet. Tofu for example can be used as a meat substitute and does well in a great variety of dishes, from salad to pasta sauces to pizza. Polenta is a northern Italian substitute for pasta and is often made of cornmeal or potatoes and spices. Rice cakes offer texture, crunch and make a great low calorie snack. Substitute them for your morning toast. Add nut butters, spreads, fruit, preserves or sauces to top them off. Incorporate these foods into your diet and you will look and feel better much sooner than you would think. These are just some suggestions for an overall weight loss program.
Choosing the Best Weight Loss Program
Selecting the right weight loss program for your particular situation can be a daunting task. There are a myriad of options from traditional approaches to fad diets.
Selecting the right weight loss program for your particular situation can be a daunting task. There are a myriad of options from traditional approaches to fad diets.
Not everyone requires a weight loss program that is formal. Some people have the willpower, can do the research, and can act independently. Others, however, will find that the support and guidance of a weight loss program is a blessing.
If you are one of the types that need the support of a formal weight loss program, you will have some questions that will need to be addressed.
The first and most important question is: What is the real truth about diet, weight loss and exercise? With all of the fad diets, specialized exercise programs and junk science, it is hard to discern the truth about weight loss.
If you are not a scientist, or formally trained in nutrition science, it will be hard to tell what the facts are. The good news is that all you need is some common sense and diligence to uncover some reliable sources of good information. Scientific studies tend to either support or contradict themselves, they do not stand in isolation. If you find several studies that agree on a specific approach, you can feel confident that they are on the right track.
Similarly, it will be critical to find knowledgeable and trained professionals at the fitness center and nutritionist that help you along. Most people can differentiate between people who are trying to give sound advice and those who just want to sell you something that may or may not have any value. People deserve to be paid for their services, but offering something of value is essential.
Finding a gym and nutritionist that you feel comfortable with will give you additional benefits. These resources can give you moral support and strong guidance. Another benefit is that they can help you remember why you chose to make the effort to begin with – this is especially important when the going gets tough. As you probably have already discovered, it’s challenging to keep with a long term program when the progress may be slow.
A sound diet and exercise program must be geared toward lifestyle changes that will help you lose the weight and keep it off, and keep you healthy and fit. Fitness and nutrition professionals can help you do that. They can help you unlearn bad habits and learn better ones, and encourage you to stay with them.
Any good approach will require you to track your progress and results. Make sure you know what tests, tools and measurements are appropriate. An essential tool are food charts to help you measure calories and nutritional values. A BMI calculator is also very helpful to determine your target weight.
Some of those tools are as simple and inexpensive as a scale, a flexible tape measure and a mirror. Others may be a heart rate or pulse monitor, a device that measures body fat percentage and other things that often accompany a treadmill.
A good measure of a program is determining how many people have been successful using it. Try to ignore the hype! A few unsolicited opinions from people you don't know won't tell the whole story. Find out how many finished, and how much they lost, and whether there were any downsides or side effects.
The program needs to work for you – it’s your health. That's worth doing some homework to find the right weight loss program for you.
Required Exercise to Help Weight Loss Diets
There is no easy way to lose weight. All worthy programs work best with both changes to diet and fitness routines. Everyone loves the allure of fad diets and nutritional supplements. Getting people to supplement their diets with an exercise program is a difficult proposition.
There is no easy way to lose weight. All worthy programs work best with both changes to diet and fitness routines. Everyone loves the allure of fad diets and nutritional supplements. Getting people to supplement their diets with an exercise program is a difficult proposition.
Nevertheless, it's an unavoidable fact that the right diet has to be augmented by an age-appropriate, regular exercise program. Diet is crucial, but exercise is its critical partner. A correct diet supplies the appropriate fuel, but exercise utilizes that fuel to produce health and fitness.
Many fitness novices believe that exercise has to be complex to be effective. You do not have to obsess over fitness – there are relatively easy exercises that you can begin immediately. One thing to remember is to do at least ten minutes of stretching before doing any serios training. Another approach is to go for a twenty minute walk every other day – especially if you are just beginning your exercise program.
Another good approach is to take small steps and work your way up to more effort slowly. If you try too hard at first, you may get discouraged and quit before you’ve achieved your results. If you work too hard, too soon, you will get sore and may get injured. That will kill your motivation.
Starting with some light weight training is a good alternative. A beginning weight training program can be accomplished using 5 lb, 10 lb, then 20 lb weights. Curls, squats and other exercises are simple and you'll soon advance. Then add a 10-minute jog, a 20-minute jog, then 30-minutes. Once you hit an hour-long run, you're into the serious workout category.
Sometimes you can become more motivated if you invest in some fitness equipment for your home. Many people, however, find that a gym membership will keep their willpower going and provide some social benefits too. With either approach, make sure that you don’t waste your time or money. An important tool is to make a commitment to regular workouts whether they are at home or at the gym. If you do join a fitness center, be aggressive. Utilize the expertise of more experienced fitness enthusiasts and the staff.
Your fitness routine needs to have some cardiovascular activities to help drive your weight loss. There are many cardio alternatives, including running, biking or swimming. Resistance and weightlifting should also be added. These routines will help you tone your muscle and tighten your skin. To create the resistance, you can utilize you can use stretchers, rope and pulley or other equipment. Lifting exercises can easily be accomplished using weight machines.
It is important to understand that you may or may not actually lose weight as you begin your fitness routines. If you are only slightly overweight, you may not see much weight loss. As the fat deposits are reduced they are made up by gains in muscle mass. Don't pay much attention to early losses, they may well be due as much to water loss as anything else.
But as you loss excess body fat and tone muscles you'll gain many other benefits beyond a better looking body. You'll feel better overall, have more energy and should experience a heightened mood.
Feel good about your results. You worked hard to get there.
The Best Diet and Weight Loss Program for Everyone
Studies show that the vast majority of people are not happy with their current weight. Furthermore, most people confused on the multitude of different weight loss and diet options available.
Studies show that the vast majority of people are not happy with their current weight. Furthermore, most people confused on the multitude of different weight loss and diet options available.
It is difficult to achieve the proper weight loss. It is even more difficult to do it in the correct manner. Of course, there is no 'right' approach that works for everyone. It will probably take some research to determine a natural weight loss from a healthy balanced diet.
Many people think that they can just stop eating for a while. Unfortunately, your cravings would drive you crazy and there may be grim health consequences. Not a good approach. Some people try diet pills, and some seem to work for at least a while. But the side effects are something to look out for. They can overshadow the benefits for most.
Many people are intrigued with some of the popular branded diets, such as the Zone Diet or South Beach Diet. Undoubtedly, they have their plusses and the approach they take may work well for some, less well for others. The same can be said about most low fat or low carb diets. There is some element of truth in all of them.
Many people will attempt a traditional approach, guided by the USDA Food Pyramid, in either its original or revised from. The Food Pyramid contains plenty of good advice about the types and amounts of different foods to eat or avoid. The food pyramid, however, can be confusing. Only those who persevere will find enough useful information there.
Most of these plans contain guidelines on fiber, fat, carbohydrates and other foods to eat. These plans give sound advice on most essential vitamins and minerals. The plans also simplify the information on cholesterol and fat and how to lower the bad type and keep the good type up.
Fluid intake is also an important consideration for both traditionalists and those on the leading edge.. Maximum workout performance can be reduced by dehydration. Long before you feel thirsty, dehydration can adversely affect your health.
Organic foods are an exciting option for many. From a good supplier, they can offer nutritional value that is less often contained in the average major grocery store product.
Phytonutrients are a recent approach that is getting a lot of interest. Phytonutrients are compounds that are found in highly colored vegetables and fruits. The benefits of these nutrients is that they seem to to optimize nutrition and lower the odds of disease. Omega-3 fatty acids also hold appeal for many people. Omega-3 can be found in fatty fish such as salmon, and in supplements.
Some people cut across all different groups and just find it difficult to diet. Diet programs and weight loss clinics like Jenny Craig and Weight Watchers may offer some help. These programs consist of a simple to follow set of recommended diets or prepackaged meals and support for sticking to one's diet goals. These programs also adjust the dieter's attitude in a way that can support the commitment to long-term lifestyle change.
There are definite health advantages (and a few precautions) to dieting. But whatever type of dieter you are there is ample information available to assist you in getting the pros and avoiding the cons. After all, dieting is hard enough. Knowing how to diet doesn't have to be.
Understanding the Weight Loss and Fiber Connection
You have probably heard that eating fiber is good for your health but isn't fiber a carbohydrate and aren't those bad for you? The following will help you understand the connection.
You have probably heard that eating fiber is good for your health but isn't fiber a carbohydrate and aren't those bad for you? The following will help you understand the connection.
Fiber is a carbohydrate. It contains carbon, hydrogen, and oxygen but fiber is not broken down during the digestion process. Simple carbs (sugars) and complex carbs (starches) break down during digestion, which releases energy that the body needs to function. Fiber is different than regular carbohydrates and is better for you.
Insoluble fiber doesn't dissolve but instead adds to the bulk of your stool as it goes through your system. This means you are less likely to be constipated. Fiber goes through your digestive system quickly, sending signals to your brain saying you are full. Insoluble fiber is found in wheat bran, whole wheat flour, nuts, and vegetables.
Soluble fiber dissolves in water and turns into gel as it is digested, keeping your blood glucose levels where they need to be and getting rid of bacteria from the digestive system. Soluble fiber can be found in oats, barley, and some fruits and vegetables.
Eating a diet high in fiber will keep you healthy by lowering LDL cholesterol. Fiber helps slow the rate at which sugars are absorbed and that keeps your Glycemic Inedex regulated. When you keep your blood glucose under control, the insulin levels in your body are also going to be regulated. If your glucose levels get out of control, you are at a higher risk for Type 2 diabetes so you need to eat plenty of fiber.
Fiber adds bulk to your digestion without adding calories. That helps you stay full and not hungry. So how much fiber is healthy for you? There are not any real nutritional recommendations for what the RDA (recommended daily allowance) of fiber for individuals is. The best guess at the amount of fiber you need to be healthy is 25 grams a day. Most people only get around 15 grams of fiber per day, which is not nearly enough.
One study done at the University of Massachusetts Medical School found that people that got around 22 grams or more of fiber a day were 63% less likely to have an unhealthy CRP (C-reactive protein) levels. CRP contributes to heart disease and diabetes.
In summary, while fiber is good for you, it may not be as important as some people say. There is evidence that a diet high in fiber leads to a healthy life. Talk to your doctor about the any changes in your diet.
Nutrition Fundamentals and Tips
You need a an understanding of nutrition fundamentals before you can determine a sound diet approach. A good diet is essential to optimize your health. Unfortunately, all of the misinformation and fad diets make it difficult to know what “good” is.
You need a an understanding of nutrition fundamentals before you can determine a sound diet approach. A good diet is essential to optimize your health. Unfortunately, all of the misinformation and fad diets make it difficult to know what “good” is.
Nutrition science to the rescue! There are plenty of scientific studies to reinforce the following basic information.
A healthy diet requires not just items from the four basic food groups, but in the proper proportion. Most people will need about a caloric intake in the range of 2000 to 2500 calories.Of course larger men will require more, and women and those looking for rapid weight loss will require less. About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from proteins.
The primary source of energy will come from carbohydrates. Glucose, Fructose and other simple sugars will be easily broken down in the intestine and absorbed too rapidly. In fact, the minute they hit your tongue they will start to be processed. On the other hand, starches, and other complex carbohydrates take longer to process and are healthy in moderation.
Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are split (lysed) to create amino acids, that are then recombined to form proteins used in muscles and other structures.
A healthy and valid source of protein for most people is meat. The average sized person should have about three ounces of meat per meal. A good source of carbohydrates is one cup of pasta. Fiber, minerals and vitamins can be supplied by two cups of leafy green vegetables.
A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. A good approach is to go light on butter or margarine, cheeses, sauces and other items that are loaded with sugar or fat.
Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it's important to know which sources are high in what.
There are nine calories per gram in fats. This is twice as much as other energy sourse. You should moderate your intake in fatty foods – this will also help you manage your cholesterol levels.
There are four calories per gram in carbohydrates. Healthy sources of carbohydrates do, however, contain needed minerals, vitamins and fiber. Healthy examples of carbohydrates include fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).
Even in modest quantities, candy is not a nutritious source. To achieve their taste, candy is made to be high in fat, high in sugar with much lower amounts of helpful nutrients. In moderation, neither fat nor sugar are harmful. Actually they are vital to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.
One helpful approach is to make a list or diary of the food that you eat. This will help you understand the relative amounts of helpful nutrients - and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over - your weight.
Do Fad Diets Work
In the seemingly endless quest for the best weight loss program, there seems to be a new fad diet launched on a daily basis. Fad diets range from “mainstream” versions such as the South Beach Diet and Atkins to much more obscure fad diets.
In the seemingly endless quest for the best weight loss program, there seems to be a new fad diet launched on a daily basis. Fad diets range from “mainstream” versions such as the South Beach Diet and Atkins to much more obscure fad diets.
Every weeks a new fad diet seems to appear. While most of these diets may have some good concepts, most of them are more good marketing than good science.
Three Day Diets
A good example of a trendy fad diet is the 3-day diet. The 3-day diet suggests you eat basically fruit for three days, followed my meats or grains or vegetables the other days. Of course there are plenty of variations.
Although the concept of eating fruit for three days seems like a healthy choice, it is typically not a wise choice. Regularly eating fruit is usually a good foundation for healthy eating because most fruits contain necessary carbohydrates, vitamins and fiber. Unfortunately, eating fruit exclusively for three days leads to an unhealthy inbalance in carbs, fiber and other otherwise healthy components. The body will tend to compensate and store what it needs for later, but there are limits.
Low Carb Diets
The high-profile low carb, high protein diets (like Atkins) are very similar in concept. These diets recommend virtually eliminating carbohydrates and replacing with foods that are high in protein. Although protein is essential to proper nutrition, it may not be healthy to eliminate carbs since they have a role in nutrition too. Emphasizing proteins over carbs may lead to a rapid weight loss, but many times it is temporary and comes at a high cost.
Carbohydrates are critical for supplying energy for all biochemical processes. Though the body, when needed, will use other sources, such as fat and protein. Too great an emphasis on protein reduces the ability of the body to store and regulate the appropriate amount of water, whereas carbohydrates help that.
Chocolate Diets – Sounds Appealing
Chocalate Diets sound very appealing. Most people love to eat chocolate, and in moderation it has some healthy attributes. Chocolate is rich in anti-oxidants and other healthy components. The main problem with the chocolate diet is “too much of a good thing”. Another unhealthy consequence of a chocolate diet is that many forms of chocolate come in a high sugar, high fat form that contains unhealthy elements that overcome the good elements.
Ultra-low Fat Diets
Ultra low fat diets also seem to appeal to many people. As with the other extreme diets, the concept is sound, but it goes too far. A healthy diet will always contain a certain amount of fat.
The problem with all the fad diets is that the promoise rapid, radical weight loss but end up being more harm than good. The human body has evolved over millions of years and decades of good nutritional research still confirms the common sense truth: balance is good, moderation is healthy.
A sound diet will typically consist of moderation. Eating moderate quantities at regular intervals is usually the key to long term success. Healthy diets consist of fruits and vegetables (for vitamins, carbohydrates and fiber), grains (for carbohydrates, vitamins, minerals and fiber), protein (for amino acids) and dairy products (for calcium, unless you're lactose intolerant). Caloric intake of between 2000 and 2500 calories is appropriate for most people. Of course, you should reduce the intake if you are a women or if you want a more rapid weight loss.
Contrary to most fad diets, a healthy balanced diet, coupled with age-appropriate, moderate and regular exercise, will lead to a healthy percentage of body fat, good muscle tone and a well-tuned system. You'll find you feel better and look good.
