Diet and Nutrition

Seven Mistakes People Make When Trying to Lose Fat

1. They fail to consider the consequences of their actions.

Alwyn Cosgrove (one of the top trainers in the business) once told me, “I get my clients to think, “Will this help me or not? Is this a positive step or not?” If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. “Get that”, Alwyn says, “and you’re a hit.”

2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.

If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. They train like it’s the 80’s.

Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80’s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

4. They don’t take 30 minutes to plan their next day’s food intake.

If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. They don’t eat enough vegetables.

We can thank John Berardi for making it common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.

6. They screw up their hormones with poor lifestyle choices.

If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.

7. They don’t plan and monitor their training sessions.

If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.

Cellulite is a fatty deposit caused by the protrusion of subcutaneous fat into the dermis creating an undulating dermal-subcutaneous fat junction adipose tissue. It also causes the dimpling of skin or uneven appearance, as around the thighs and buttocks. It covers parts of the body like a cocoon whether one has a weight problem or not. Not only have those who are overweight experienced this kind of problem but also the average and underweight people. Cellulite is much more common in women than in men because of differences in the way fat, muscle, and connective tissue are distributed in men and women’s skin.

Most women develop cellulite as they age, regardless of their race. Cellulite is a common problem of women all over the world. Due to different body physiques, men tend to have lower percentages of body fat, while women have higher percentages. Female hormones, known as the estrogen play important roles in the formation of cellulite. Estrogen stimulates the storage of fat, which is needed for menstruation, pregnancy, and lactation. Therefore, cellulite is not often found in men. There are many factors for the development of cellulites. These are as follows:

*Female Hormones

-as what i have mentioned earlier, cellulites only occur on women because of “estrogen”. It encourages fat cells to develop and grow around the breasts, thighs, and buttocks.

*Being overweight

-excess weight makes cellulite worse. Obese people are more prone to getting cellulite, which is a form of fat after all. Fats also push the cellulite in the subcutaneous layer outward and even worsen the appearance of cellulite. So women should observe proper diet and have discipline in eating!

*Pregnancy

-Women’s cellulite problems get worse with each successive pregnancy. During pregnancy a woman’s body experiences drastic changes like the increased fatty deposits, weight gain, water retention, and weakened fiber structure.

*Exercise

-It is indeed the best solution to get rid of cellulite; working out for at least 30 minutes five times a week firms up the skin by increasing muscle tone and keeping connective tissue fibers healthy. It can also help increase the blood circulation of the problem area.

These natural treatments are much more advisable for those who have cellulite problems, much safer and effective rather than using creams which may contain harmful chemicals.

How To Eat Right With Phentermine

Here’s a summary of five great tips you can use, and you’re not alone in this… remember if you need anything, come join us at PhenForum.com for support.

1. Because Phentermine takes away your hunger and cravings, you can decrease your calorie intake by eating more plant foods and lean meats; and eating meals in smaller proportions.

2. Make a grocery list and pick out healthy ingredients for your own meals, especially if your family doesn’t eat healthily.

3. Eat crisp, fresh and colorful vegetables; and lean proteins like fish and sliced turkey, trying to balance each meal out so you have say…

a. 30% unsaturated fat

b. 30% protein

c. 40% carbohydrates

4. Limit how much you eat (but DO NOT come close to starving yourself). Think of your body as a machine that only runs correctly if you put the right balance and quantity of nutrients in it.

When we take Phentermine, it can be hard to eat more than a piece of toast and a meal shake in one day. Because Phentermine stops you from feeling hungry at all, you have no desire to eat, and sometimes foods can even seem gross. Do not view this as a good thing, though. To lose weight permanently, you’ll have to fight to eat!

Now your priority will be to make sure you eat often enough to keep your body healthy and keep your metabolism high. If you don’t eat enough, you will sabotage your weight loss because as soon as you stop taking Phentermine and begin to eat more food again, you’ll gain a bunch of weight back because your body is in starvation mode. In starvation mode, your metabolism is very low, and your body will automatically store most of your calories as fat.

So remember, the more meals, the higher the metabolism. Try not to let your body go hungry. You should eat around 4-5 times a day - not large meals but medium sized meals and a couple of snacks. Three square meals are just too much of a rollercoaster ride for the body. Carbohydrates are most important to eat in the morning and need you’ll need to eat less and less carbs up to bedtime.

Also, don’t worry about eating before bed. Your body needs a certain number of calories which can be computed online and if your body has not met that number for the day, then you are still fine.

What’s a good meal?

You should be eating anything from a turkey sandwich on whole grain with an apple and walnuts to a grilled chicken salad with different kinds of lettuce or vegetables in the mix. Meals like that are great ways to teach your body to love proper nutrition.

So every 3-4 hours you’ll be eating a good, lean source of protein with some complex carbohydrates.

Liposuction pills are the latest buzzword when it comes to weight loss aides; it is just that not much is known about this method of weight loss….. Not everyone is blessed with the perfectly shaped and toned body and well sculpted facial features, which is when people tend to resort to means like using liposuction pills. Even the strictest of exercise and gym training at times may not be able to set right a flaw in the body; neither would the best planned out diet nor the most expensive dietician on earth help. Many a time, things do get out of hands and it is in situations like this that people resort to methods like liposuction or tummy tuck to get rid of localized areas of excess flab. (Here we are ignoring the lethargic few who simply don’t want to sweat it out for a perfect ten.)

One perfect instance of the need for artificial procedures to remove excess fat deposits is after pregnancy in women. Disease conditions are another common reason why one may need to resort to surgery to remove surplus fat deposits under the skin; a spinal injury for instance would restrict the extent to which one can work out on the abdominal area to get rid of fat there. Obese persons who lose a lot of weight (over 100 pounds) in short spans of time often have to deal with folds of lose skin all over. The simplest solution to each of these conditions and more is surgical correction or else the use of liposuction pills. While liposuction is a lot less complicated as compared to the surgery involved in a tummy tuck or even a minituck, sometimes in order to achieve the best results a combination of both may be required.

Setting aside all of these modes and opting for something that will be a lot less expensive (though it may not be so in the long run), people resort to various devices that claim to reduce weight with little or no exertion required by them. This seldom is effective and is usually meant to rip off the gullible few who are willing to risk some of their hard earned money. The other option is to use medications to the likes of liposuction pills. If you’re wondering what this term means, as the name suggests, these are expected to have the same results as a liposuction surgery. The only difference would be the less drastic impact owing to the small doses in which the ingredients reach the fat deposits as against direct application to the target area in a liposuction session. Just like a fluid mixed with anesthetic is used to flush fat deposits out from under the skin, there are researchers who are currently working on creating a liposuction pill that will completely cut off the supply of blood to the adipose tissue, thereby causing them to disintegrate. This technique however is currently only in its formative phase and is yet to be made available to the eagerly awaiting masses.

We are living in a time-urgent society where the stakes to be professionally successful, socially admired and physically fit are ever present. These goals DO NOT have to be mutually exclusive, as we Modern Mom’s can have our proverbial cake and eat it too – particularly when it comes to physical fitness! How? The key is to optimize whatever time can be spent on fitness-related endeavors.

Even just 20 minutes of exercise most days of the week are enough to improve your health and reduce your risk of disease. Thirty minutes will help to increase your fitness level and stamina. Forty-five or more minutes will help you to optimize fat loss. The first step is believing that you are worth it, and that a fit body is a sexy body.

In an effort to balance all of the pieces of the pie we call life and, as they say, enjoy the ride, the following tips and tools employing sound exercise principles will help you Modern Mom’s turbo charge your workouts to get more results in less time:

• Combine your upper and lower body exercises – Cut your strength routine in half by incorporating exercises for several body parts. For example, while performing a lunge, add a set of bicep curls to the movement.

• Choose compound exercises - exercises that work several muscle groups simultaneously are more time efficient than isolation exercises, which focus on one major muscle group. Examples of compound exercises include the leg press, squat, chest fly, walking lunge and seated row.

• Circuit train – With minimal equipment, you can set up stations alternating cardio activities with strength training activities. This will keep your heart rate up so that you can get both the aerobic and anaerobic (strength) benefits. A sample circuit might include: jump rope, bicep curls, jumping jacks, push-ups, jog in place, squats, mini-trampoline and dips. Repeating the circuit up to three times is guaranteed to boost your metabolism in under 30 minutes.

• Interval train – Using active rest and work ratio’s will allow you to workout at the upper and lower levels of your fat burning zone and optimize calories expended. You can start with brisk walking for 2 minutes and jogging for 30 seconds. Then progress to 2 minutes of brisk walking and 1 minute of jogging. Eventually progress to two minutes of each and ultimately to spending less time walking and more time jogging.

• Increase your intensity – by picking up the pace, you can cover more miles and ultimately burn more calories in less time. You may need to work up to higher intensities gradually, but you will become more efficient in the process and be able to cut back on the duration of your exercise sessions.

• Stock up on 30-minute exercise video’s – Check out the latest videos that accommodate every level of fitness, body part and workout style. Four 30-minute videos a week could add up to 18 pounds burned in a year’s time.

• Multi-task – use your time on the bike to catch up on professional literature, review notes for a presentation or update you palm pilot. That will keep you up to date and save you time in the office.

• Schedule you next meeting at the gym – it is not unusual today to have a business meeting on the tennis or racquetball court or golf course. It can be a welcomed change for all parties involved and you get to exercise while you are being paid.

• Pick up the pace - Increase your speed any chance you get like at the grocery store or mowing the lawn. Run errands – literally. The calories can add up significantly and keep your metabolism burning at a higher level all day long.

• Make it a lifestyle change - by eliminating some of life’s modern conveniences and getting more physical, you can expend up to an additional 800 calories a week. That can add up to 11 pounds lost at the end of a year. So, start taking the stairs – even if you work on the 10th floor – it’ll get easier. Park your car in the last spot and keep your sneakers close by at all times. You never know when the opportunity will arise to go for a walk, hit the gym or join in with the kids at the field.

• Turn time wasters into time savers - contract muscle groups while standing in line or driving, stretch at your desk, go for a walk on coffee breaks. Remember that three ten-minute intervals are just as good as one 30-minute session. When possible, workout at lunch and then eat at your desk.

• Incorporate mind & body exercises – choosing a discipline like yoga or pilates will not only give you the physical benefits of a well toned body, but you will also enjoy the relaxation and stress relieving enhancements as well.

• Make time – Schedule 30-minute workouts in your appointment book 1-month in advance and keep that commitment the same way you would any other meeting. Set your alarm, watch or palm pilot to go off when it’s time to exercise.

• Sex counts – While I wouldn’t suggest replacing a formal exercise program with sex, it certainly does burn calories. The more fit you are, the more enjoyable all activities, including sex, will be.

• Exercise saves you time – The more fit you are, the less sleep you need, so you can add more time to your day and have more energy for you daily tasks. Exercise could be adding longer and stronger years to your life – that time is priceless.

Losing fat gaining muscle is something most people should be concern. Having excess fat and being overweight is dangerous to your health and to your life. There are consequences that people with excess fat must face. People who are obese are more likely to develop heart disease, high blood pressure, diabetes, kidney trouble, gastro intestinal disease, gallbladder disease and pancreatitis. Overweight people are more vulnerable to life threatening diseases than those who are not.

Apart from health issues brought by obesity, self confidence and self-esteem are greatly affected by obesity. Overweight people often lose self confidence and suffer from low self-esteem affecting how they interact with others. Good self-esteem is important because it makes you feel proud of yourself and worthy to be loved and accepted by others. It gives you the power to believe in yourself, respect yourself and the courage to try new things. Weight issue does not only affect your health but it also affects your whole life.

Fat is essential in our body but in limited quantities. Excess fat is dangerous when deposited in our body leading to various diseases. Decreasing or burning body fat leading to weight loss extend human longevity. Losing fat gaining muscle is a big decision that most obese people should consider. People with weight problem may find it hard to embrace and put into action the concept of losing fat gaining muscle but to achieve something in life you have to work hard to attain it. Losing fat gaining muscle will not only benefit your health but it will boost your self-esteem.

If you have weight problem and tried almost everything and nothing happened do not despair as weight problem is something that can be worked on if you found the right way how to lose weight. Losing fat gaining muscle is possible, you can lose fat permanently and you can do it without wrecking your metabolism. Losing fat gaining muscle will fire up your metabolic engine and help you lose excess fat. Some people may lose fat spending huge amount of money on supplements and drugs, sometimes it work but the result is just temporary and there are consequences of side effects.

If you are confused and frustrated by all the weight loss programs and strategies you tried before, Burn The Fat Feed the Muscles is the system that will end all your confusions and doubts. It will teach you the right way to lose fat and gain muscle effectively.

Most of the Americans are turning health conscious day-by-day. According to the survey conducted by the NHS, about 65% of the Americans are obese. Out of them 38% are following a consistent guideline to loose weight and the remaining are not taking the necessary interest.

Most of the followers are sticking to the Atkins and South Beach diet. There are many kinds of diet methods but are not popular among the people. People today face many problems in this competitive packed society. The life of the jobber is turned so stressful that they are always worried about being laid off, relocated, or terminated. They do not find a vacant time for diet planning. These people wait for the solutions that are simple and easy to follow.

As carbohydrates are divided into two categories such as simple and complex carbs, one must consume complex to the maximum extent. Complex carbs have low glycemic index and high degree of fiber content unlike the simple carbs. The process of digestion is very slow but the calories are burnt effectively. The simple carbs should not be totally discarded because a balance is necessary.

Always remember to keep your teeth clean without any evidence of sugar decay from simple carbs. A pleasant smile always weighs your personality.

Does your weight loss program make you struggle shamefully around your neighborhood? Do you often feeling the eyes of your neighbors silently mocking your struggle to lose the extra pounds? There is a way to exercise without moving a muscle.

Chances are if you are on a weight loss program it gets stressful sometimes. That may be a sign of discouragement. It’s part of the reason most people need lots of support in order to lose weight.

If you think there is a way to put some fun and relaxation into weight loss, you are very right. And it actually increases your efficiency in shedding the pounds as well.

Benefits of thermal therapy

When you include thermal therapy into your weight loss program, you get the multiple benefits of

• having your skin being a more efficient waste-removal system
• naturally cleansing and/or detoxifying your body
• physical exercise with less stress and strain on the joints and muscles that are already carrying the extra weight
• improving your cardiovascular health by improving damaged endothelial function
• helping joint and muscle aches and pains to heal more quickly

The best weight loss program has many benefits Everyone will agree that a weight loss program should not feel like punishment for having gotten overweight or obese. Too often we punish ourselves trying to be like the person in the ad.

Permanent weight loss or weight control usually comes from a lifestyle change. Changing your life by surgery should only be the result of an urgent life-threatening situation. Otherwise, combining proper diet, regular exercise, and relaxation appears to be the safest way to take, and maintain control of your body weight.

The diet and exercise segment of such a weight loss program is pretty much well understood, even though appetite is such a wild and difficult beast to tame most times.

Recently, there has been an enormous amount of medical research evidence for the role of infrared sauna therapy in detoxifying the body and in normalizing body weight. People who stand to benefit tremendously from this novel (yet traditional) practice are those who suffer from conditions such as:

• chronic pain - joint pain, lower back pain, muscle pain, and fibromyalgia
• chronic heart failure, and
• lifestyle-related diseases; such as diabetes, high cholesterol, and hypertension

Many of these persons find it more difficult to do physical exercise at the level that makes their weight loss program really effective…

[The full article, with literature reference citations, appear at www.saunarelief.com]

Are you a hopeless carbohydrate addict? Let’s conquer these cravings once and for all…..

I drove over to my parents home the a few weeks ago for dinner. I arrived early, and asked my mother if I could help her finish preparing dinner. The smell of mom’s pot roast in the oven really got my mouth watering and I couldn’t wait for dinner.

She sent me to the pantry to retrieve some honey, I opened the pantry and was amazed at what I saw. Of course their was the standard pantry fare, but many other items were lurking in that pantry. Here were a few: crackers, cookies, potato chips, tortilla chips, oatmeal crème pies, white bread, sun chips, frosted corn flake cereal, pop tarts, and popcorn. No kidding, these were all in her pantry.

I asked my mother if she ate these items often. She said, “Yes, I’m hungry all the time so I just snack on the stuff all day”. She said she eats three meals a day, but gets hungry so she snacks on crackers, chips, etc., then an hour or so later she is hungry again, so she eats more snacks.

The carbohydrate frenzy- trigger foods

Eating the fore mentioned types of carbohydrates all day will make anyone hungry and crave food every hour or so. You see, eating these types of snacks causes our blood sugar to spike and fall very rapidly, triggering our body to crave more food all day long. It’s a viscous cycle with no end. This type of cycle not only sets up our body for weight gain but the possibility of diabetes and a whole host health problems.

How to conquer these carb cravings once and for all

By reading this article I know you are motivated enough to stop these cravings for good. Here are some free tips to get you on your way to healthy eating and craving free!

1. Eat three balanced (protein, carbohydrate, fat) meals a day plus two healthy snacks. This stabilizes blood sugar, reduces cravings, turbo charges your metabolism (your body will naturally burn more calories), and helps you with weight loss.

2. Spend some time in your pantry and even your refrigerator. Pitch all the cookies, crackers, white bread, chips, store bought fruit juices, etc.. These foods have no nutritional value, only empty calories that will no doubt cause you to gain crave more foods and gain weight faster.

3. Eat healthy snacks such as protein shakes, nuts, fruit, veggies with dip, etc. At each snack eat a small portion of protein, carbohydrate and fat. These healthy foods have a positive impact on your body. They give your body vital nutrients, and most importantly, stop the cravings. You’ll feel better, and won’t be as tired during the day.

4. Drink plenty of water.

5. Limit your amount of caffeine. I know, I sure love drinking a cup of coffee first thing in the morning. If you are a caffeine addict, meaning you drink three cups or more of caffeine a day, try to cut it back to one or two. As far as cravings go, caffeine sure gives our bodies a jolt and can make us feel good and even more alert, but after that initial jolt and you “come back down” your body will either crave more caffeine or carbohydrates.

6. The ultimate goal is to eat healthy foods, which in turn give our bodies proper nutrition, which in turn makes us feel better. But this can take time. If you are used to eating junk food, and always craving food, don’t worry. Start out slow if you have to. Your body will take time to adjust to a new way of eating. You may even feel lousy for a few days or even a week, while your body adjusts to the healthy foods. But in the end, you will feel great!

© Jeff Lugeanbeal - All rights reserved

After recent research, it has been found that what people drink may have just as much of an effect on a persons weight as what they eat. The amount of obese people in the world continues to rise, but many don’t consider taking diet shakes or consider what they drink on a daily basis. It is just as important that you watch what you drink if you want to lose weight or just watch your weight in general.

The rise in high calorie and high caffeinated beverages in recent years has been accommodated with an increase in obesity over time as well. What often goes unnoticed is children and teen obesity, which has taken a drastic increase because of soda. There is always the concern of dehydration during warm weather and decay of teeth with a high intake of soda, but many don’t realize that these high calorie beverages are impacting kids’ weight.

There are several ways that you can get kids to lose weight by watching what they drink. A lot of parents believe that juice is better than soda for their kids, which is true to a point. However, there are still several juices that are even higher in calories than soda. One method is to mix sparkling water with their favorite fruit juice. This will dilute the high-calorie beverage while maintaining the flavor for the most part.

Another method is giving them nutritional shakes every day, which will provide them with nutrients missing in their life and minimize the amount of calories in the drink. There are great diet shakes on the market today, which provides more vitamins and nutrients than you can imagine. Shakes come in a variety of flavors: vanilla or chocolate to make them a rich flavorful drink to anyone’s pallet.

The easiest method to help your kids lose weight or watch their weight with drinks is to make healthy beverages easily accessible. If you buy a lot of bottled water or fruit drinks such as watermelon and grape, kids will be more inclined to drink them. The more accessible the drinks are to kids, the more they will become accustomed to drinking healthier drinks.

Obviously you don’t have to completely cut soda and high calorie fruit drinks from your kids’ diet. However, to help them lose weight and watch their weight you need to limit the amount of high calorie beverages they drink per day. If you can provide healthy diet shakes or nutritional fruit drinks and make them easily accessible, kids will be much more inclined to drink them and get the nutrients they need.