Posts Tagged ‘exercise’

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.

Top 10 Super Foods, Power Packed

What is the secret to a long and healthy life?  It is in the food that we eat.  As you well know, all foods are not created equal.  Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

Not Sure You Need to Lose Weight? Ask Yourself these Questions…

Ask yourself, “How do I look?” Do any of these answers apply to you?

  •  Am I overweight, looking like an apple or pear?
  •  Do I have a spare tire around my waist?
  •  Has my skin become excessively dry, almost paper-thin?

then, ask: “How do I feel?”

  • Do my joints hurt before or after any physical exertion?
  •  Am I constantly worried and anxious?
  •  Do I feel tired and sluggish most of the time?
  •  Do I suffer from mood swings?

Last question, “How am I doing?”

Are simple walking and climbing stairs difficult?

  • Do I have problems concentrating?
  • Is running impossible for me now?
  •  Am I unable to sit straight, preferring to slouch or stoop my shoulders?

The average life span of men and women is 80 years, give or take a few years. The painful truth is, a significant number of men and women look and feel 80 before they even make it to the first half of their life! You spot the tell-tale signs from their physical appearance:

  •  sagging dry skin
  • unsightly posture
  • uneven and unsteady walk (they need to drag around those heavy pounds)
  • aching joints
  • sporting the “I’m not happy because I look terrible” look

Now, if their appearance is this bad, imagine what the inside machinery is like! Most likely, it’s even worse:

  • clogged vessels
  • inefficient heart
  • loads of sugar and fat parked in or around vital organs
  • Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.

If health authorities had it their way, they’d create legislation to make exercise mandatory as soon as a baby leaves the cradle, not during the teenage years when obesity is likely to strike.

Weight lose efforts and fitness shouldn’t be associated with any age limit. You can start at 10 or at 30 – even at 50 and 60 – the idea being that fitness should not be seen as the cure for a condition that’s already come about. One should not wait for illness to strike before going on to some exercise activity, Brad King and Dr. Michael Schmidt in “Bio Age, Ten Steps to a Younger You” (Macmillan, Canada, 2001).

If you make exercise part of your daily routine, you will experience some benefits, including:-

  • A better night’s sleep
  • Waking up in the morning feeling refreshed
  • Walking with a sprightly gait
  • Having energy left at the end of the day
  • Feeling more optimistic about recreation

For more insights and information on scheduling your exercise and taking care of yourself amidst a busy schedule, I recommend the ebook, Fitting Exercise into a Busy Schedule.

 

 

Weight Lose by Increasing Metabolism

The rate of metabolism is an area worth considering when considering a weight lose programme.  There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Metabolism may be boosted in a number of ways:

1. Eat breakfast

A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

2. Strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

3. For cardiovascular training                                                                                                

-Insert intervals between exercises
-Perform cross-training and combine the exercisesExercise
-Add up on resistance and speed

3. Avoid sugar.

Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

These are some of the simple tips one could use in addition to a reasonable diet and they are practical and effective ways of boosting any  weight lose programme. More information is available in http://weightlosereviews.com/lose-weight-using-food-combination-diet-and-exercise.

Keeping Healthy Naturally – Variety, Balance and Common Sense

Eat, exercise, rest and work – The natural things that we do provided they are kept on a good balance are always the best. It has kept people alive for thousands of years; it will keep the person healthy for many more. EActivity imageat a variety of food. All food is good provided the person eats variety and strives for a balanced diet. The key in maintaining natural health is balance, variety, and common sense.

Every day one or two health foods are flooded into the market claiming superior health benefits. Almost every month, bookstores will stock up on books that sell health and dieting programs. On the TV, exercise programs and exercise machines are advertised to keep healthy and fit. The fact is all of these work, the question is, is it really needed?

The Exotic Sounding Foods: You would have heard of the Acai berry, fig leaves, bitter melon, green tea, and so many other exotic sounding foods. Do they work? They do, but so does other foods. There is nothing wasted on Gods earth. The proof of that is when the excitement for these foods wanes, another food will crop up, the benefits overstated, and orders will start coming in increasing the demand, spiking prices for the products until a new one appears. Is it worth it? Well, that depends on how deep the wallet is. The truth is that every food that is natural has its own benefit that when examined closely will always reveal special properties that are waiting for an advertiser’s attention. The properties then could be highlighted depending on current health and commercial climate. The carrot consumed like crazy some years back due to it beta-carotene property is now relegated to the background in place of “new food discoveries”. In today’s stiff commercial competition, the point to remember is that when it sounds too good to be true, then probably it is not.Food Pyramid

The Fad Foods: What is wrong with fad foods is that it is not telling us the whole truth.  Fad diets are usually quick fixes that often “fad” away.  When stars endorse these, what is overlooked is that stars maintain a host of dieticians, physicians and exercise guru’s working for the sole purpose of keeping the image of the star and maintaining it. The diet may be true but it is only a part of the whole regimen of things observed to make the star look good on camera. Rests also are monitored, exercises are supervised let alone food intake, to keep the star healthy.

Everybody loves to have a good figure and wants six-pack abs, everybody, and why not. When the figure is good, employment is easier to find, earning potential increases, the body feels light, looks so much healthier, younger, and energized; all very good reasons for most of us to change our lifestyle. Being natural is key and keeping healthy naturally calls for variety, balance and common sense.

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Exercise and Fitness in Weight Lose

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?

Diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, and medical profile.

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning, equally important in any weight lose programme is sustainable exercise. For more information about balancing food intake diet and exercise, check out this link: https://weightlosereviews.wordpress.com/lose-weight-using-food-combination-diet-and-exercise

 

Lose Weight Using Food Combination, Diet and Exercise

Until recently I did not know of the idea of food combination as a way of weight lose, it makes great sense when you go through the e-book and follow the suggested food combinations, though it is a challenge to do food combinations strictldy and indeed they recommend you can afford not to do so everyday.

We  all “have been there, done that” when it comes to dieting.  If one were to follow the insights given here together with the food combination system, then you have quite an effective way of food intake and dieting.

Last but not least, exercise is equally important.  I particularly like the exercising bit and like to look back after a work out to see how many calories I have burnt.

Whichever way you look at it, balancing food intake, diet and exercise (and a good sleep!) are like weapons fighting the unwanted weight from three fronts, with commitment you are sure to win.  You can check out the e-book here.