A lot of people embarking on a weight loss diet get really pumped up about all the exercise they're going to do. They think about all the hours they'll spend running, biking, doing aerobic exercise, all forms of cardio. They figure this is the surest way to burn off calories and therefore to lose weight. If you are one of these people you could hardly be more wrong.
The sad truth is that all of these aerobic exercises we've been doing to try and lose weight all these years are simply not effective for that purpose. They are certainly healthy things to do and can provide you with a number of health benefits, it's just that rapid weight loss or even sustained weight loss is simply not among them.
In terms of actually shaping your body into the greek god you deserve to be, cardiovascular exercises like aerobics are the least important type of exercise that you can do. They simply do not tend to have any effect on weight loss. This is because it is true that you will burn some calories while doing the actual cardio exercises (although probably not as many as you think), you will not continue to burn those calories after your workout is done.
The key is to work out smart, not work out hard. Don't get me wrong, I don't want to discourage you from buying a used spin bike and going to town. It's just that you should realize that in order to boost your metabolism you need to build up your lean muscle mass, not just make use of the muscles you've already got. For more information on how to do that, go back and take a look at weight loss diet mistake #1.
Saturday, August 9, 2008
Saturday, August 2, 2008
Weight Loss Diet Mistake #2: Watching the Scale
Too many dieters make their weight loss into a race to the bottom of the scale. The scale should be the least of your concerns. Even though we call it a "weight loss diet," the goal in real life as opposed to the laboratory where they cook this stuff up is never to achieve a low number on the scale. The goal is to look good naked. Or in a bathing suit. Or even in a business suit.
If you lose a bunch of fat and put on a bunch of lean muscle mass, you might look worlds better and more attractive without ever shedding a single pound. Do you think anyone will ever know or care how much you weigh? Nope, they only care how you look. And the same should go for you. You should focus in on how you look and feel. Buy some quality plus size workout clothes and go to town, girl. Pick out some good fitness exercise equipment and really put in the effort, don't let yourself get discouraged.
If you need number to focus on, body mass index (BMI) is a significantly better measure than weight that you can use relatively easily, while body fat percentage is an even better measure. The lower your percentage of body fat, the less risk you will have of diabetes and heart disease, and the firmer and fleshier you will look. You will experience fewer incidences of cellulite or stomach "spillover" when you button your pants.
The key, then, is to exercise properly. And by properly, we mean in ways that build up your muscle mass and reduce your body fat. See "Weight Loss Diet Mistake #1" for some more information on the types of exercise you will want to focus on. In our next weight loss diet tip, we will talk about some of the exercises that are not worth your time when you're trying to seriously slim down quickly.
If you lose a bunch of fat and put on a bunch of lean muscle mass, you might look worlds better and more attractive without ever shedding a single pound. Do you think anyone will ever know or care how much you weigh? Nope, they only care how you look. And the same should go for you. You should focus in on how you look and feel. Buy some quality plus size workout clothes and go to town, girl. Pick out some good fitness exercise equipment and really put in the effort, don't let yourself get discouraged.
If you need number to focus on, body mass index (BMI) is a significantly better measure than weight that you can use relatively easily, while body fat percentage is an even better measure. The lower your percentage of body fat, the less risk you will have of diabetes and heart disease, and the firmer and fleshier you will look. You will experience fewer incidences of cellulite or stomach "spillover" when you button your pants.
The key, then, is to exercise properly. And by properly, we mean in ways that build up your muscle mass and reduce your body fat. See "Weight Loss Diet Mistake #1" for some more information on the types of exercise you will want to focus on. In our next weight loss diet tip, we will talk about some of the exercises that are not worth your time when you're trying to seriously slim down quickly.
Wednesday, July 30, 2008
Proper Diet is a Natural Gout Cure
Many Americans remain blissfully unaware of gout until it begins to cause terrible pain for them or their loved ones. Gout is an increasingly common condition in which high levels of uric acid overwhelm your kidneys' ability to get rid of it. The result is that the uric acid begins to accumulate in your joints, causing pain that is often immobilizing.
In fact there are a number of natural treatments for gout that can be quite effective depending on the severity of the gout and its underlying causes. All kinds of natural fruit and vegetable compounds constitute effective herbal treatments for gout. Everything from strawberry and blueberry preparations to celery seed extract and pineapple have gout improving properties. In fact many of the foods that stimulate natural weight loss also serve as protection against gout attacks.
Something I was not aware of before coming across a paramedic's in-depth study of natural gout treatment techniques is that drinking soda can actually bring about episodes of gout and increase the level of gout suffering that you experience. Fortunately for caffeine addicts, a Canadian study has found that coffee consumption does not agitate gout so long as you control the amount of sugar you are putting into the coffee.
Some of the most interesting content I found relates to gout symptoms treatment which any gout sufferer will tell is a pressing matter when gout attacks. Some of the most helpful foods for gout that are listed there are bananas, blueberries, grapes, and cherries. It is nice to hear these methods from someone who has survived gout attacks.
In fact there are a number of natural treatments for gout that can be quite effective depending on the severity of the gout and its underlying causes. All kinds of natural fruit and vegetable compounds constitute effective herbal treatments for gout. Everything from strawberry and blueberry preparations to celery seed extract and pineapple have gout improving properties. In fact many of the foods that stimulate natural weight loss also serve as protection against gout attacks.
Something I was not aware of before coming across a paramedic's in-depth study of natural gout treatment techniques is that drinking soda can actually bring about episodes of gout and increase the level of gout suffering that you experience. Fortunately for caffeine addicts, a Canadian study has found that coffee consumption does not agitate gout so long as you control the amount of sugar you are putting into the coffee.
Some of the most interesting content I found relates to gout symptoms treatment which any gout sufferer will tell is a pressing matter when gout attacks. Some of the most helpful foods for gout that are listed there are bananas, blueberries, grapes, and cherries. It is nice to hear these methods from someone who has survived gout attacks.
Sunday, July 27, 2008
Weight Loss Diet Mistake #1: No Resistance Training
Weight loss is really all about metabolism: you have to be burning enough calories that your body will have to dip into its fat reserves for energy. In order to increase your metabolism, you have to put on additional lean muscle mass. The best way to do this is through resistance training.
A lot of the time that people diet they will try some rapid weight loss crash diet. Either you're eating nothing but salads are you're taking nothing but some lemon juice and honey, or what have you. The problem is that you are getting inadequate protein in this case to maintain the muscle mass you already have.
Much of the vital processes that your body goes through in a day just to stay alive use of protein in order to make all the substances that are needed, so if the protein isn't coming in through the diet then the body will just go ahead and break down some muscle tissue in order to make sure that the protein is available. So even when you lose weight you will still be flabby and doughy.
Plus, when you lose muscle mass your metabolism slows down since muscle is what actually consumes the calories. This means you're less likely to maintain your weight loss after dieting and will probably rebound even worse than you started. The way around this is to eat plenty of protein and to do resistance training to build up muscle mass, thereby increasing your metabolism and developing a beautiful, firm body.
A lot of the time that people diet they will try some rapid weight loss crash diet. Either you're eating nothing but salads are you're taking nothing but some lemon juice and honey, or what have you. The problem is that you are getting inadequate protein in this case to maintain the muscle mass you already have.
Much of the vital processes that your body goes through in a day just to stay alive use of protein in order to make all the substances that are needed, so if the protein isn't coming in through the diet then the body will just go ahead and break down some muscle tissue in order to make sure that the protein is available. So even when you lose weight you will still be flabby and doughy.
Plus, when you lose muscle mass your metabolism slows down since muscle is what actually consumes the calories. This means you're less likely to maintain your weight loss after dieting and will probably rebound even worse than you started. The way around this is to eat plenty of protein and to do resistance training to build up muscle mass, thereby increasing your metabolism and developing a beautiful, firm body.
Thursday, July 24, 2008
10 Weight Loss Diet Mistakes
The facts are clear: most people who try to lose weight either fail straightaway, or succeed for a short time and then gain back everything they've lost. SheKnows.com has put up a great outline of the ten top mistakes that women make while dieting that stifle their weight loss efforts. I'll highlight the ones I think are most important:
This was a great list of weight loss diet pitfalls, and definitely a lot of food for thought in there for anyone having trouble losing weight or maintaining their weight loss.
Over the next few posts I'll be going into more detail on my own observations about each of these all too common mistakes that people make when starting or sticking to a weight loss diet program. We'll talk about pure and natural weight loss that won't introduce harmful chemicals into your system or ask you to give up vital nutrients.
- Dieting without doing any resistance training
- Paying too much attention to what the scale says
- Doing mostly cardio exercises
- Skipping breakfast
- Trying to rely on diet pills
- Eating too little food
- Eating out too frequently
- Eating for emotional reasons instead of hunger
- Dieting inconsistently
- Not getting enough sleep
This was a great list of weight loss diet pitfalls, and definitely a lot of food for thought in there for anyone having trouble losing weight or maintaining their weight loss.
Over the next few posts I'll be going into more detail on my own observations about each of these all too common mistakes that people make when starting or sticking to a weight loss diet program. We'll talk about pure and natural weight loss that won't introduce harmful chemicals into your system or ask you to give up vital nutrients.
Thursday, July 17, 2008
Get more Omega-3s to Curb Hunger
By now most folks are aware of the remarkable health benefits of Omega 3 fatty acids as a part of a healthy diet. Omega 3s help to reduce inflammation and do good things for blood lipid markers, so they are definitely part of our main front line of defense against the number one killer, cardiovascular disease.
Dr. John Briffa describes a recent study in which Omega 3s were also found to be an invaluable tool for dieters. One of the main components of a weight loss diet is to reduce the amount of food energy you are consuming so that your body will have to burn its own stored energy.
Of course, there are other metabolic issues at play, so it is important to reduce your calorie count in a way that does not cause your body to go into "starvation mode" where it reduces the number of calories it is burning overall. This is why many doctors and researchers are recommending low carbohydrate diet programs, because they appear less likely to induce this metabolic downregulation.
All other things being equal, Briffa says, the main thing to think about in a diet is getting the maximum level of satiation or satisfaction from each calorie you consume. The study he references found that higher Omega 3 fatty acid intake led to higher overall satisfaction from food. The feeling of fullness that people eating Omega 3 rich meals experienced was not only greater immediately after their evening meal, but also a number of hours afterward.
Getting full and staying full on a diet is not always an easy task, so eating foods rich in Omega 3s or supplementing with a high-quality Omega 3 supplement may be a quick, easy, and inexpensive way for dieters to improve their overall health while feeling less hungry.
Other studies have shown that Omega 3s can help improve mood and decrease stress. If you're in the Chicago area and are feeling anxious, try consulting Chicago anxiety & stress relief. There you will find information and contacts for psychotherapists.
Dr. John Briffa describes a recent study in which Omega 3s were also found to be an invaluable tool for dieters. One of the main components of a weight loss diet is to reduce the amount of food energy you are consuming so that your body will have to burn its own stored energy.
Of course, there are other metabolic issues at play, so it is important to reduce your calorie count in a way that does not cause your body to go into "starvation mode" where it reduces the number of calories it is burning overall. This is why many doctors and researchers are recommending low carbohydrate diet programs, because they appear less likely to induce this metabolic downregulation.
All other things being equal, Briffa says, the main thing to think about in a diet is getting the maximum level of satiation or satisfaction from each calorie you consume. The study he references found that higher Omega 3 fatty acid intake led to higher overall satisfaction from food. The feeling of fullness that people eating Omega 3 rich meals experienced was not only greater immediately after their evening meal, but also a number of hours afterward.
Getting full and staying full on a diet is not always an easy task, so eating foods rich in Omega 3s or supplementing with a high-quality Omega 3 supplement may be a quick, easy, and inexpensive way for dieters to improve their overall health while feeling less hungry.
Other studies have shown that Omega 3s can help improve mood and decrease stress. If you're in the Chicago area and are feeling anxious, try consulting Chicago anxiety & stress relief. There you will find information and contacts for psychotherapists.
Tuesday, July 15, 2008
Weight Loss Surgery Bill Passes in New Hampshire
After receiving gastric bypass weight loss surgery at his own expense, New Hampshire state Senator Bob Clegg lost over one hundred pounds. Such a substantial improvement in BMI could easily save the Senator's life and allow him to enjoy many more healthy years than he otherwise would have as a morbidly obese man.
Senator Clegg became upset that this surgery was not available through New Hampshire insurance plans, meaning that the surgery which had saved his own life would not be available to the common worker who would have to pay out of pocket for the delicate and expensive weight loss surgery. In response, he sponsored a bill mandating that insurance companies providing services to New Hampshire residents provide coverage for bariatric surgeries as an option to patients suffering from a number of obesity-related diseases.
Today New Hampshire Governor John Lynch signed that bill into law, ensuring access to weight loss surgeries for all insured New Hampshire residents. The insurance companies warned that premiums would increase due to the increased cost of providing the surgeries. However, their stance neglects to take into account the overall cost savings that reductions in obesity can potentially introduce into the New Hampshire health care system.
Senator Clegg became upset that this surgery was not available through New Hampshire insurance plans, meaning that the surgery which had saved his own life would not be available to the common worker who would have to pay out of pocket for the delicate and expensive weight loss surgery. In response, he sponsored a bill mandating that insurance companies providing services to New Hampshire residents provide coverage for bariatric surgeries as an option to patients suffering from a number of obesity-related diseases.
Today New Hampshire Governor John Lynch signed that bill into law, ensuring access to weight loss surgeries for all insured New Hampshire residents. The insurance companies warned that premiums would increase due to the increased cost of providing the surgeries. However, their stance neglects to take into account the overall cost savings that reductions in obesity can potentially introduce into the New Hampshire health care system.
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