Diet
Safe modes of dieting for weight loss
By Robert Baird Baird [ 21/12/2007]
The growing awareness in the world regarding the adverse effects of obesity has initiated many individuals to undertake various means for the sake of losing weight. Dieting is one of the most prevalent methods used by the individuals who are overweight to ensure weight loss. But under most circumstances it has been noticed that they plan their own diet programs by reducing certain food items which can increase weight. But at the same time, since they are not always aware of the beneficial effects of certain food, such ingredients may be excluded at times. Moreover, it is to be remembered that dieting does not refer to the lowering of food consumption. It refers to a balanced and nutritious diet which is comprised of such food ingredients which do not contain excessive calorie and thus aid weight loss. However, in most cases it is noticed that the individual's reduce food consumption on the whole which lowers weight definitely and at the same time makes the individual weak, tired and fatigued and there is a gradual loss of energy in the body which affects the body's immunity system thus making the body prone to various ailments. One is also aware of what crash diets can lead to as in recent times there have been various reports of death caused by individuals who indulged in such diets. Therefore what is to be borne in mind while losing weight is to ensure that a balanced diet is required for consumption and nothing can replace the benefits of exercising regularly. Safe dieting is what an individual should conform to and before indulging into dieting, it is necessary for the individual to find out his body weight and height and thereby be aware of what should be the perfect body weight for him. In order to allow weight loss, immediate curbing of the consumption of junk foods and unhealthy food habits is required and they should be replaced by food items low in calorie content but at the same time healthy and nutritious. This balanced diet is also helpful in strengthening the muscles which also contributes to fat burning. Extensive exercising regimens like aerobics are also extremely beneficial for causing weight loss as they tone the body muscles and causes removal of fat from the body by burning the fat contents. They also aid in making the rat of metabolism more effective as that would keep the process of fat burning constant.
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Metabolism and Fat
Did you know that simply boosting your metabolism can make you lose weight? Those people who seem to be able to eat anything can usually do so because they have a high metabolism.Some people are simply born with it, but anyone can actually force their own metabolism into higher gear, and start burning fat from their bodies at a much faster rate.
People with high metabolisms can burn more calories no matter what they're doing.
Sleeping, eating, watching tv, or otherwise: they're burning more fat and calories just because their metabolism is high. Someone with a lower metabolism will have to put more effort into burning the same amount of fat and calories, simply because their body is using its fuel less effeciently. If you're not sure what metabolism actually is, here's an easy definition: metabolism is the amount of energy your body uses to maintain itself. This maintenance includes processing, using, transporting, acquiring, and disposing of food and nutrients. So your body burns units of energy -- better known as calories -- to process the food you put into it. Take note of some of these interesting words too, like "acquiring." This means your body actually uses energy when you eat and digest foods. Some foods take more energy to eat and digest, so they'll use more energy. "Using" is another interesting bodily process to think about. If your body has to work hard to get nutrients out of food you eat, it will use more energy in the process. That's why you're always encouraged to eat things high in fiber for instance. If you've ever had a real piece of high fiber bread, you probably noticed you have to chew it more before you can swallow it. In fact, just pulling a piece off the loaf takes more effort than tearing off a piece of simple white bread. Since the high fiber bread is more complex, it takes more effort to chew, and it takes your body more effort and energy to break it down and put it to use. In the same way, it takes more work to eat a steak -- no matter how tender it might be -- than it does to eat a piece of cake. And it takes more work to eat raw brocolli than cooked. In fact, in some cases, you can actually use more energy -- or calories -- digesting and using certain foods than you get from the foods to begin with. In other words, you're using more calories than you're eating. Now there are many ways to increase your metabolism. The one you hear about most is exercise. Muscles burn more calories than fat does, so simply strengthening and toning your muscles can help you increase your metabolism. You can also increase metabolism by changing how you eat. Note some of the examples I gave above, then try to pick foods to eat that will take a little more effort and work for your body to process. These simple changes in your day to day life can make a world of difference with increasing your metabolism, and that will help you start burning the extra fat off in no time.
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Article Source: http://www.chetday.com |
Lose Ten Pounds in Ten Days
Is it really possible to lose ten pounds in just ten days? Yes, actually, but it's not always easy, or the healthiest choice. And sometimes it's not very smart. A healthy rate of weight loss is about one to two pounds each week. Many people want to lose much more than that, and much faster. Maybe they're getting married soon, or their high school reunion is coming up next week, and they've waited till the last minute to try and shed a few extra pounds. Regardless of why you want to do it, let's look at a few tactics that work. 1. Go on a juice fast. Pick one that's known to work such as the lemonade diet or the hollywood diet, and follow the instructions to the letter. You can't always just pick your favorite fruit or vegetable, mix it up with some ice in the blender, then drink only that every day. In many cases this might work, but in most it won't. Often the fruits we love most are the highest in sugar content, and if you're drinking that fruit as a juice you're probably drinking almost pure sugar. And that won't help you lose weight. Following a fast that's known to work is your best bet for weight loss success.2. If a juice fast sounds too drastic or difficult for you, try dropping your calorie intake dramatically instead. If, for instance, you know you need 1500 calories a day to maintain your current weight, you could try limiting yourself to just 1000 or 1200 calories instead. This is also difficult to do, and you have to be very careful about what you choose to eat (avoid junk foods, of course). Doing this is not as drastic as a juice fast, but it's still a huge burden on your body. Be sure to take a good multivitamin or, even better, a nutritious super green food during this time. Once again, use your calories wisely. Eat good healthy foods.
3. Hike cross-country. Or do something similar and equivalent in your local neighborhood. Seriously, if you spent all day long walking, jogging, or doing other active exercising, there's a very strong chance you'll lose the weight you want quickly. Now this is not an overly reasonable or feasible option for most of us. If you have to work 8 hours a day, you can't be out somewhere exercising your tail off. And if you're not in great shape to begin with, you probably won't be able to last even one hour doing intensive exercises.
4. Go on a low carb diet. Unlike the first two options above, this might be the easiest and safest way for most of us to lose ten pounds in just ten days. Choose a diet plan that really restricts your carb intake such as the infamous Atkins diet, and stick with it. Most people lose 5-12 pounds just in the first 5-7 days of being on this diet. That weight loss is usually water weight more so than fat, but it's weight none the less.
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Article Source: http://www.chetday.com |
10 Free Diet Tips
Are you tired of diet tips espoused by people with apparently unlimited income and time?For a lot of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions.
And there are those of us who cringe at the thought or mrention of weighing food to achieve "optimal portion sizes."
Here are 10 free diet tips for practical people..
1. Eating out a lot? Restaurant portions tend to be enormous, and if it's on the plate, we are inclined to eat it.
If it's possible, order from the kid’s menu or select an appetizer, where portions are more reasonably sized.
You can also split an entree.
2. Keep healthy snacks and make them easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the fridge, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first snaking desires begin.
3. Substitute frozen vegetables for canned. Canned vegetables tend to be high in sodium, which you don't need, and low in real nutrition, which you do. Use economy size bags with zip closures to make it easy to pour out a single serving for a meal.
4. Get a vegetable steamer. Steaming is one of the healthiest ways to cook vegies. The food retains nearly all of its natural nutrients as opposed to leaching them out into the cooking water. Even better, it makes your veggies taste great -- which means you'll be more likely to eat them instead of filling up on fatty foods.
5. Never eat standing up. One of the easiest ways to sabotage your diet is to "eat without thinking." Treat eating with the respect it deserves. Fix yourself a plate and sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.
6. Spread out your meals. When you eat three meals a day, your body tends to store whatever it doesn't need at that moment. By adopting a "grazing" habit, you'll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an "after school snack" mid-afternoon. Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food to your daily diet.
7. Grab a fruit juice instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar and carbonation. Grab a bottle of 100% fruit juice, or pure water.
8. Drink water. When you're dieting, you should drink even more. It's not just that full feeling -- water helps your body digest properly and cleans out your system.
9. Can't afford a gym membership? Make a pact with friends and exercise together. Set a date at least three times a week to play volleyball, take a walk, or spend half an hour doing something active.
10. Skip on the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and are terrible for you. Instead, grab a handful of dried fruit or a cup of yogurt. You'll get the same amount of calories and these contain a lot more nutritional benefit
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