Great Foods That Promote Weight Lose

The following foods are known to promote weight loss. The foods possess special properties that help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for unhealthy foods and keep your body going on their more wholesome energy

It is suggested you include these foods in any sensible weight-loss plan to give your body the extra metabolic kick that is necessary to shade off weight quicker.

A sensible weight loss plan calls for no fewer than 1,200 calories per day. But Dr. Charles Klein recommends consuming more than that, if you can believe it – 1,500 to 1,800 calories per day suggesting you will still lose weight quite effectively at that level.  Hunger is satisfied more completely by filling the stomach. Some of the foods are listed below, these are rich in nutrients and possess special fat-burning properties.

Whole Grain Breadbread

Bread in itself is alright.  It is the addition of fat like butter and margarine that make it seem a no-no when it comes to weight.  Bread, a natural source of fibre and complex carbohydrates, is okay for dieting. The key is eating dark, rich, high-fibre breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, it is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and contains some protein too.

Apples

It is said an apple a day keeps the doctor away, now, it seems, they can help you shade off the weight too.  They increase your blood sugar levels in a safe, gentle manner and keep them up longer than most foods making you feel fuller for longer.

They are also one of the richest sources of soluble fibre available. This type of fibre prevents hunger pangs by guarding against highs and lows in your blood sugar level, (Dr. James Anderson).  An average size apple is only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood and helps lower blood pressure.

  Grapefruit

The grapefruit is a traditional food of many weight lose diets. It helps dissolve fat and cholesterol, according to Dr. James Cerd, University of Florida. An average sized grapefruit has 74 calories, providing 15 grams of pectin (the special fibre linked to lowering cholesterol and fat), it is high in vitamin C and potassium and is free of fat and sodium.  It is also rich in natural galacturonic acid, which adds to its effectiveness as a fat and cholesterol fighter. Grapefruit is also known to assist in the fight against hardening of the arteries which may lead to heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the bitter/tangy taste.

 Peppers

Peppers are extremely rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fibre, free of fat, low in sodium and have just 24 calories per cup are a great addition to any diet programme.

 Potatoes

Potatoes seem to have developed the same “fattening” reputation as bread, and this should not be so.  The average potato contains about 85 calories,  it great source of fibre and potassium, they lower cholesterol and protect against strokes and heart diseases  Toppings are crucial, avoid butter, milk and sour cream, for best results, use yogurt instead.

 Rice

There is a rice weight-loss plan that makes rice the staple of your food intake, gradually mixing in various fruits and vegetables.  It produces stunning weight loss and medical results. The diet has been shown to reverse and cure kidney ailments and high blood pressure.  A cup of cooked rice contains about 178 calories – about one-third the number of calories found in an equivalent amount of beef or cheese. Whole grain rice is a better option than white rice.

Soups

Soup promotes weight loss, particularly wholesome, homemade soup rather the tinned soups. Dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t, (Dr. John Foreyt). In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.  Naturally, the type of soup you eat makes a difference.

Spinach

Spinach helps to lower  cholesterol, increase the metabolism and burn away fat. It is rich in iron, beta carotene and vitamins C and E and it supplies a lot of nutritional needs.

Build Body Strength to Lose Weight

Strength or resistance training exercises are a sure and effective way to lose weight.  Not only do you lose the weight by burning the fat, but you also tighten and strengthen the muscles, shape up and improve the head to toe wellbeing of your body.  Here are some great points to remember that make it worthwhile to consider strength training in a weight lose programme:-

  • Aim to strength train all body muscles and not just the problem area.  Total wellbeing is best achieved by balancing your exercise regime to include the whole body and the benefits will be evident.
  •  Aim to have periods of rest during exercise to avoid fatigue or injury.  The body needs the periods of rest for it to realise the effects of the exercise.
  •  Be persistent. If possible draw up a training programme and aim to stick to it.
  •  Remember weight is often gained over a period of time and so it will take some time before results begin to show.  The temptation is to do too much and to expect immediate result, this will only result in frustration and demotivation.
  •  Have a goal on paper and in mind, then tailor your exercise regime towards that.  Be aware that different goals will necessitate different exercise regimes, for example if you want to lose body fat you would need a different training regime to muscle toning or a person wanting to maintain a certain body weight.

Remember that sensible eating, exercise and rest remain basic aspects of any successful weight lose programme.

 

 

 

 

 

Download: How to Lose Weight Dieting

Download: How to Lose Weight Dieting.

Weight Loss Using Low-Carb Diet – Points to Remember

Low carb diet is a diet that restricts carbohydrates intake, which in turn limits insulin release. Control of insulin encourages the body to burn instead of storing fat. A low carb diet has a high proportion of meat and high fibre vegetables and a small amount of carbohydrates from unprocessed foods. Here are a few facts to remember.

  • Meat, fish and poultry generally contain no carbohydrates, however be aware of hidden carbohydrates in sausages, pies and cured, processed meats.
  •  Vegetables contain carbohydrates, however most have a large proportion of fibres not absorbed by the body. Green vegetables are particularly high in fibre.
  • While cheese and milk are protein foods, they are also carbohydrates foods and should be included with caution in a low-carb diet.
  • Alcohol should be taken in moderation as high volumes of alcohol amounts to an equally high quantity of carbohydrates.
  • Be mindful of caffeine in coffee, coffee, chocolate, cola and other soft drinks, pain killers and cough mixtures as they may cause the release of insulin
  • Fat found in whole foods is good, try to avoid processed fatty foods as these contain trans fatty acids.

 

Reference

Barnaby K, 2005, The Low-Carb Diet Gourmet, Pan Macmillan Ltd, London

 

 

 

 

Why Quick Fix Diets Not Effective for Permanent Weight Loss

It is not surprising that many people desperate to lose weight do not seem to get lasting results using quick fix diets. You will find many sites on the internet claiming significant weight loss in just a few days. That type of weight loss is always temporary. It is often water which will be put straight back on as soon as your body rehydrates, which it must do if you are not going to suffer severe health problems and dehydration.

Other quick fix diets are often crash diets with exaggerated claims of success, they tend to be fashionable for a period of time and usually make a lot of money for marketers. In most cases these are good nutrition plans which will help you lose weight, but which you could probably have gotten for free from your doctor. In the worst cases they will prove so difficult to follow that you will soon give up.101 steps image

  • Quick weight lose diets provide temporary solutions and do not help you to make permanent changes to your eating habits. Lasting changes that are sustainable are the only way to remain at your target weight once you reach it. The quick fix diets encourage binge eating cycles of fast weight loss followed by equally fast weight gain and this is detrimental to your health and self-esteem.
  •  These fad diets do not give the benefits that you would get from a balanced diet.  They promise quick and easy weight loss are usually based on eating more of one food type and none of another and often suggest you take supplements but many supplements are not absorbed by the body unless they are taken along with the foods that the diet has banned and this may result in nutritional deficiencies.
  •  Fad diets are often restrictive and uninteresting.  After the initial excitement, you will not enjoy your meals. Cravings for some foods may occur and breaking the diet is likely to occur.
  •  Often the diet will recommend high fat foods and low carbs which if taken long term, could result in heart disease. The promoters may tell you that the diet is only intended to be followed for a short time. But you probably will not reach your goal weight in that time most likely reverting to your old eating habits.
  •  Many fad diets do not give you the variety of foods that your body needs and may not help you to incorporate enough servings of fruits and vegetables in your weight loss program.

Be aware that whatever the publicity materials may say, these diets will not help you in the long term. The best way to sustain weight loss is to eat a varied and healthy diet, avoid overeating, exercise regularly. Quick fix diets are not effective for permanent weight loss.

Getting More Practical – Activities Around the House to burn Calories

Many people find it difficult to set aside time for exercise.  There are however great fat burning exercises that you can do in the course of your daily routine around the house or at work that will enable you to burn fat; it need not be one continuous 30 minutes or 1 hour session, but a few minutes here and there will add up to a a sizeable number of calories burned.  Here are just a few examples, be creative to come up with many more suited to your situation.

Burn calories working in and around the house:

1.  When mixing, instead of using the electric mixer, why not do a vigorous hand exercise and bit that mixture with the spoon.  This is a good workout for the upper and forearm and shoulders.

2.  Hand-washing small items and then wringing them yourself gives your hands a good workout.

3.  Give the windows a vigorous clean. Wipe down the doors – the movements are great for stretching the underarms and back and sides.

4.  Give the rugs a good shake and the whole body shakes!

5.  Giving your kitchen a vigorous sweep and mop will clean off dirt and burn off calories.People working

6.  Run up the stairs at every excuse and see how many trips you make up and down the stairs.

7. Take time to handwash your car and see how many calories you burn with the various positions you take in the process…

8.  Take a shower instead of a bath, the standing position and the various washing acts are great exercise movements.

9. Tidying up cupboards, re-arranging furniture are all great workout activities

10.  Give your fridge and shelving a good scrub and the stove and all that shelving – by the time you are done you will feel you have done a bit of a workout.

Take housework as opportunity for a workout.  If you can invest in a pedometer, its great to give you an indication of the distance walked and calories burned.  Keep an activity schedule  and write down all the activities, you will be surprised at how much workout you have done without going to the gym or setting aside workout time.

Reference

Shields A,  (2008) Sport England, 365 Ways to Get Fit, London, Collins and Brown

15 Great Ways to Lose Weight

Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

2. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

3. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the fry pan every time.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot, strange but true.

12. Use whole grains wherever possible. The fibre will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fibre intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.