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You have probably been hearing about a balanced diet ever since you were a small child. But most people do not really know what it is all about. A balanced diet means a diet that has food items from all the major food groups. There are five major food groups which are grains, vegetables, fruits, dairy and meat and meat alternatives.
A balanced diet strikes a balance amongst these five food groups and gives the body the right amount of nutrients that it needs for overall good health. Eating a balanced diet is not about having one good meal. It is about creating healthy eating habits and maintaining it over a period of time. It is not at all an easy thing to do.
I mean, try and eat 6 to 11 servings of grains, 3 to 5 servings of vegetables, 2 to 4 servings of fruit, 2 to 3 servings of dairy products and 2 to 3 servings of meat or meat alternatives on a daily basis and you will know what difficulty is all about.
Some diet tips
Irregular eating habits can have small, mediocre to devastating side effects on the human body. The most common problem with western eating habits is that people eat three large meals in a day and a lot of snacks in between to end those hunger cravings. Now most of these snacks are processed food. These contain a high amount of fats and chemical preservatives used to preserve the food. It simple terms, it is unhealthy.
People fail to recognize the effects of these mid meal snacks. They think that, I am having just three meals a day and I am still gaining weight. But eating less doesn’t necessarily mean that you will lose weight. On the other hand, it is much better if you eat five to six moderate meals everyday.
For best results, consult a dietitian before you embark on any diet program.
When searching for a safe and successful weight loss plan we may be a little unsure of which way to turn since there are so many conflicting reports out there. In order to lose weight successfully we need to know what works and what does not. Many dietary myths prevent long-term weight loss and can actually harm our health, therefore it is extremely important to lose weight the right way.
Take a look at some facts and myths that can influence safe and successful weight loss.
The Facts
1. Calories Per Pound of Body Weight.
Approximately 3,500 calories equals one pound of body weight. The rule of thumb for weight loss is that if we reduce our calorie intake by 500 calories a day we would lose approximately one pound a week. This applies whether they are food calories coming in, or energy calories going out.
Recommended daily calorie intake varies from person to person. Age, height and weight, level of daily activity and body composition are among the factors that must be taken into consideration. On average, it is approximately 15 calories per pound of body weight. For example, someone who weighs 160 pounds may consume around 2,400 calories each day to maintain his or her weight ( 15 calories/pound x 160 pounds = 2,400 calories).
A balanced diet combined with any type of exercise are the key factors in fat loss and weight reduction. If we eat more calories than we burn off throughout the day the result will be that the calories are stored as fat.
For long term weight loss, aim to lose one to two pounds a week. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
2. Eat Slowly to Lose Weight
From the moment we start eating it takes the brain 20 minutes to start signaling feelings of fullness so the amount of calories consumed before we begin to feel full can vary depending on how quickly we eat. Give the 20 minute signal a chance to set in by eating slower and shed those extra pounds.
3. Calorie Shifting to Boost Metabolism.
Many people find that after six weeks or so, their weight loss levels plateau. The reason for this is our bodies anticipate these amounts and adapt so our metabolism slows down. We can trick our body by adjusting our calorie intake. Changing the kinds of food, the nutrients and the calories we eat every few days will keep the body guessing and force our metabolism to kick start into action again.
A cheat day once in a while works well – as long as binge eating isn’t involved – not only does it confuse our metabolism into thinking more fuel like this is coming the next day resulting in a faster digestion rate, but it also gives us a mental break to help keep ourselves motivated on the days we diet.
4. Dietary Fibre to Maintain Weight Loss
A diet high in fibre consisting of fruits, vegetables and whole grain foods help us to feel full, without adding calories. Foods high in fibre are generally lower in calories and can help maintain weight loss.
The Myths
1. Foods Labelled Low Fat Mean Fewer Calories
Low fat or fat-free claims on labels do not necessary mean these foods are calorie-free.
Foods labelled as such sometimes contain high levels of sugar. Always check the ingredient list on food labels. Watch out for other words used to describe sugar such as sucrose, glucose, fructose and hydrolysed starch. The higher up the ingredients list they come, the higher in sugar the foods are.
Many of us mistakenly think that by eating a lower fat version of a food, we can eat more of it but this will only undermine our efforts and will inevitably lead to weight gain.
2. Eliminating Carbohydrates to Lose Weight
Carbohydrate means carbon plus water – thus the body’s preferred energy source. It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including potatoes, pasta and rice. Cutting out carbohydrates can produce significant weight loss in a short amount of time, but the results are not long-term. As soon as we start eating normally again, the weight returns, even more than before. Good carbohydrates in moderate quantities are necessary for long-term weight control and any healthy diet must include them. It is only when we add butter, cheese or cream to them that we turn them into a fattening food.
3. Avoiding all Fat is Necessary for a Healthy Diet
It is important to have some fat in our diet because fat is necessary for energy and a source of the essential fatty acids that the body cannot make itself. Include a healthy balance of monounsaturated, polyunsaturated and even a small amount of saturated. Trans-fats should be avoided altogether.
Too much fat consumption provides more energy than we actually need so we gain weight. Since fat contains more than twice the calories per gram compared to protein and carbohydrates, to lose weight on a calorie-controlled diet, we need to monitor our overall fat intake, our total calorie consumption and our portions.
4. Skipping meals Leads to Weight Loss
Skipping meals lowers our metabolism and causes sudden hunger and food cravings. It is much better to eat 4-5 smaller meals than 2 or 3 large ones. Many people skip breakfast because they think it will help them to lose weight.
Breakfast is one of the most important meals you can have.
When we wake up in the morning, our metabolism is already low because it has been many hours since our last meal and our bodies have had very little to do in that time. It needs food to stimulate it into burning off calories, which will give energy for the morning ahead. Missing out on breakfast means that our bodies miss out on that energy rush and begin to crave high fat snacks, sweets and sugary drinks.
Summary
Providing we eat less calories than we burn each day we will lose weight. For successful weight loss, remember that gradual weight loss promotes long-term loss of body fat, not just water weight that is quickly regained but more importantly, rapid weight loss reduces muscle tissue which in turn is replaced by fat.
For any weight loss program to be successful, it should include the three basics – An eating plan that reduces the amount of calorie intake, any type of physical activity and some modification to our existing lifestyles.
Ever wonder what weight loss secrets those seemingly naturally thin people know? Is there something special about them that makes it so easy for them to maintain their weight while you struggle to even lose a pound?
If so, you’re not alone. Many people wonder what the big weight loss secret is to getting lasting results that doesn’t take years and hours of exercise to achieve.
Must you really dedicate your whole life to the gym just to see the scale drop a couple of pounds? And is it possible to actually eat like a semi-normal person while losing weight?
You bet.
If you know how to do it correctly.
If you don’t, well, then you’re likely out of luck.
Weight loss is a science and if you don’t have that science working for you, it’s unlikely you’re going to see good fat loss results.
Here are some of the biggest weight loss secrets that thin people know, which you may not.
They Eat More Non-Meat Source of Protein
Non-meat source of protein? If that confused you, it’s okay. It sounds confusing, but you just need to think carefully here.
By non-meat sources of protein, I’m referring to egg whites, fish (since they technically are not game meat), fat free cottage cheese, and whey protein powder.
These sources of protein are all excellent for the body and are incredibly low in both fat and calories.
In order to have the most success with fat loss, you want to be sure you’re eating enough protein, and this will help keep the calories down.
They Move More Throughout The Day
Think those naturally thin people spend hours in the gym? Most of them don’t.
Instead, they try and space out their activity throughout the day, moving more on a regular basis.
They might have active jobs – or if they don’t, they’re getting up more, moving around, shifting positions in their desk, and so on.
All of these will help increase their total calorie burn, making it easier for them to see weight loss quickly.
They Don’t Starve Themselves
Starving yourself is just bad news all around.
First, it slows the metabolism. If a slow metabolism isn’t the quickest way to not get results, I’m not sure what is.
Second, it causes a loss of muscle mass tissue. What does muscle mass tissue do? Burn calories. Lose that muscle and you lose out on calorie burning benefits. Not good.
Finally, starving yourself sets you up to obsess about food, which makes dieting very hard. If you’re so fixated on what you’re not eating, chances are, you’re just going to give in and eat it – or else eat everything else in sight to try and overcompensate for not eating it.
Starving spells trouble for weight loss.
You should never do this – you shouldn’t have to.
A proper diet won’t make you feel like you’re starving yourself because you’ll be eating foods that stroke the metabolism as well as satisfy your cravings.
When you can combine both of these factors, that’s when you’ll see good weight loss results.
Weight Loss With Body Building Routine – Tips and Strategies
If you’ve seen a body builder before either in real life or in a magazine or tv, you can see that these athletes have lean muscular bodies and practically no fat. Usually, you can see their six pack abs quite well. Their abs themselves show that their amount of body fat is very low because the more your muscles are visible, the less fat you have. Body fat is measured in percentage and a 2-4% range is usually the norm for most body builders.
The topic of this article is about weight loss and how to use body building to achieve your goal and why I’ve given you the previous illustration of body fat is because the less fat you have in your body, the lighter you’ll weigh. Fats are excess calories in your body and fats have more calories than protein and carbohydrate. So if you consume more fats, you’ll get more calories and you can end up storing excess calories as fat deposits in your body.
A body building routine for weight loss is an ideal weight loss plan since a body builder regularly exercises and pays strict attention to nutrition. If a weight loss achiever wants to attain his objectives, body building is a highly recommended sport. With body building, the weight loss individual will adopt a different mindset. He will be more disciplined, patient, determined just like a body builder’s qualities. And naturally, he will have a better health and less prone to diseases like cardiovascular, diabetes, high blood pressure amongst others.
So what consists exactly a body building routine? A body builder typically trains several times a week with weights and perform body weight exercises as well and eat several quality meals daily. He also does cardio training multiple times a week. Since a body builder usually competes in contests, he needs to adhere to his routine very closely and this is what you should do too even though you’re not competing. Why? The simple reason is that if you follow such a strict routine, your weight loss success will become a reality sooner than you initially thought of. Here are some tips and strategies.
When you work out with weights or do body weight exercises alone, you are basically toning and strengthening your muscles. And you know what? Muscles speed metabolism which will benefit you because your body will be more inclined to burn fat rather than store them. Also, when you do strength training, you are also burning fat since you will be sweating. Sweating is a key factor to burning fat and excess weight. Then, you also need to do some cardio training like running and cycling. You can do these activities in the gym with the machines or in nature. The frequency of your weight loss routine is fundamental too. You can do weight training 4 times per week training different body parts per day and perform cardio training 3 times per week for about 45-60 minutes per session. Do your cardio training on the days you don’t do strength training. Basically it’s preferable that you don’t mix your cardio in your weight training. If you do cardio first, you might be a bit exhausted to do weight training after. And vice versa.
Since you’ll be training hard, you should pay strict attention to your nutrition because if not, all your hard work will be wasted. Avoid foods high in saturated fats and soft drinks which are filled with sugars. Don’t snack on just anything. If you don’t know what to eat, here is a sample nutrition for your weight loss goals. Eat more quality protein and opt for complex carbohydrates but be moderate though. Some valuable protein sources are skinless chicken breast/turkey breast, egg whites, white fish, lean red meat, tuna, salmon, cottage cheese and skim milk. Some valuable complex carbohydrates are wholegrain cereals, porridge oats, oatcakes, wheetabix, shredded wheat, brown rice, corn, yam, lentils, potato, sweet potato, bagel, brown bread, wholemeal breads, spaghetti and macaroni.
Don’t forget your vegetables intake like broccoli, green beans, asparagus, tomatoes, lettuce, garlic(garlic has been proven to be great for weight loss) and eat fruits like banana, orange, kiwi, papaya and grape. Opt for healthy fats like canola oil and olive oil. Go for healthy cooking techniques like boiling, baking or steaming. Drink lots of water at least 8 glasses or bring at least a 1.5 litre bottle with you. Go for 4-6 small meals per day instead of 3 big meals. And eat every 2-3 hours. Eating regularly in small quantity will boost your metabolism which will put your body in a fat burning mode rather than fat storing. Get adequate amount of sleep everyday.
If you follow a body building routine with determination, discipline and patience, I guarantee that you will shed the pounds away like you never did before. Give it a few weeks before you start noticing changes in your body fat and weight and sooner than you realize, you’re on your way to get the body of your dreams. Good luck.
Weight Loss – Lose Weight the Natural Way
The number of Americans who are overweight is on the rise, with that in mind, thousands of people are searching the World Wide Web daily in order to find the best weight loss products. The amount of various weight loss plans and diet pills is astonishing. One of the most popular diet pills on the market today is the hoodia gordonii. It almost seems like all we hear in the weight loss industry today is hoodia hoodia. However, this is not surprising as certain products made with this particular plant are very beneficial at suppressing the appetite.
When buying weight loss products, the healthiest diet pills are 100% natural. This is why the hoodia gordonii diet pills are one of the best choices. Any hoodia product that is pure will contain only one ingredient, Pure South African hoodia gordonii (stem). No additives, preservatives or chemicals are added because this particular plant contains its own appetite suppressing agents. So if you want to lose weight, be sure to find 100% pure hoodia gordonii; this product works the best when it is in its purest form. Another natural weight loss product which is creating quite a craze on the diet market is whey protein powder. Whey protein shakes offer numerous health benefits on top of the excellent hunger sustaining power. With this particular protein powder, the consumer can expect improved athletic performance, improved blood pressure, improved digestive health, improved immunity, and improved weight. It is one of the best ways to control ones hunger while at the same time getting the daily nutritional values you expect from a well balanced meal.
A third all natural way to attain weight loss is through exercise and a healthy diet. You should eat plenty of fruit, vegetables, whole grains, lean meats, and low-fat dairy. Eating a weight loss friendly diet along with exercise is a great way to shed a few extra pounds. So if you ever wanted to lose weight, remember that there are many all natural herbal remedies to help you achieve your goal.
If you’re looking to achieve an ultra fast way to lose weight in 4 days you need to know what’s possible and what isn’t. I see all kinds of ridiculous claims by weight loss marketers that you can lose 18 pounds in 4 days if not more. I think that many of these claims are preposterous, so I want to set the record straight as to how much you should expect to shed in 4 days.
If you follow a sensible diet and fitness plan, you’d do well to shed 2-4 pounds in 4 days. Of course, if you’ve just started on a fat loss process it should go faster than if you’re in the middle of one. Furthermore, the more you have to lose the faster is usually melts of. However, even a fast 4 days fat loss shouldn’t provide you with more than 4 pounds. It shouldn’t scare you if it’s a bit more, but you shouldn’t expect more, either.
Maximum weight loss in minimal time
There is one sort of fat loss plan which can help you achieve a much faster fat loss rate. I’m referring to detox diets (such as the recommended Master Cleanse diet). What a detox diet does is help you to shed body weight extremely fast. This is done through a combination of short term low calorie consumption and eating special foods which cleanse the body from within, inducing a fast weight loss.
Detox diets are only for a short time as you can’t go on eating according to such a low calorie plan, but they can provide a substantial weight loss. In 4 days you may lose close to 10 pounds. You will need to work to make sure you don’t gain it back, but if you lead a healthy life from now on, there’s no reason why you can’t maintain this weight loss into the future.
Would you believe me if I said the fastest weight loss method available actually involves eating more food? Of course you wouldn’t, but amazingly this isn’t a joke or a scam. So what is this diet that sounds too good to be true.
The diet in question is called calorie shifting and yes it really does work by eating more. Calorie shifting works by increasing your metabolism to work at a higher rate which brings on faster weight loss.
It does this by mixing up the foods you eat and the calories you in take each day. This stops the body from figuring out any sort of routine and sensing you are on a diet. Thanks to the confusion it causes your body will actually burn calories faster.
You eat 4 meals a day on the program and the only thing you really need to make sure of is that each of the meals consist of different calorie amounts and you will soon see results. A menu generator can also be attained for those that want an extra level of help with an eating plan.
By eating 4 meals a day or more if you like you will keep the metabolism working constantly throughout the day meaning calories are being burned all day. This is why eating more really can help you to lose weight.
Calorie shifting diet users tend to report losses of between 8 to 15 pounds in the first 2 week and since the diet works on a continuous cycle the results will keep coming for as long as you use the diet.
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