Posts tagged lose weight

Weight Loss – Losing Weight Without Counting Calories

Weight Loss Articles

Weight Loss – Losing Weight Without Counting Calories by Beverleigh H Piepers

Have you counted calories for weight loss? If you haven’t, you ought to try it, at least for two weeks. One month, however, is ideal. There are a few reasons why you should. Counting calories…

  • facilitates progress in the early stages of weight loss.
  • helps keep you on track.
  • you will develop a greater understanding of nutrition and weight loss, and you will learn more about what you should and should not do, and
  • keeps you accountable.

Counting calories is simple. First, you determine your caloric requirements to maintain your weight. There are many calculators available online that use your sex, weight, height, and physical activity level to calculate your maintenance level. Then you simply eat below this threshold daily (up to a 500 calorie deficit) and you will lose weight.

Dr. Hulda Clark suggests Enzymes – learn about enzymes and digestion

This method of calorie control is effective, particularly for anyone first starting on their weight loss journey. With that said, it is also tedious: it is time-consuming and it defeats the purpose of enjoying healthy food. You should not have to labor all the time when you are working on losing weight.

Losing weight without counting calories is possible. This is the traditional method anyway. But it would be best to move to this stage after you have spent a short time studying and tinkering with your caloric intake.

Starting out by counting your calories will benefit you for the following reasons…

  • it teaches you essential habits for weight loss success; like taming your appetite and controlling your portions. These are crucial ingredients for weight loss when you are no longer meticulous with your intake
  • it is challenging not to lose weight when you are counting your calories correctly. Getting started on the right foot will help you build momentum, boosting your long-term results

It can be hard to lose weight if you do not know how much you are eating. Many people underestimate how many calories they consume daily.

Monitoring your intake will educate you about your eating behaviors and what needs to be changed. Ideally, you will lose weight after you have spent time counting calories. Afterward, you will have the tools to continue making progress without having to be strict with your intake. You will be able to look at a meal and come up with an accurate estimate of how many calories it contains. You will know when you should pass up a meal to stay on track for the day. More importantly, you will know how to be more efficient.

Counting calories to start with will teach you which foods give you the most return…

  • first, log the intake of all foods and beverages for a few weeks.
  • use one of the applications online to help you.

Then use the skills you have learned and the knowledge you have gained to lose weight effectively, without having to count calories. There is a good chance you will make more progress this way than if you had not undertaken counting calories at all.

Why It’s Easier To Lose Weight In Hot Weather Conditions

Weight Loss Articles

Why It’s Easier To Lose Weight In Hot Weather Conditions by James Anthony White

There are countries that experience hot and dry weather conditions nearly all year round. Most of these countries can be found in Asia and in the Caribbean. In such places, you’ll feel that it’s summer even in the months when it’s supposed to be rainy or winter. You can enjoy some mild and cold days in such areas but they usually won’t last long and before you know it, you’re back to feeling hot and sweaty again.

Although living in such countries may be uncomfortable since you’re always sweltering and sweaty, there is a noteworthy advantage that comes with it – you can lose weight easier in such places.

There are various studies that have proven that people tend to lose weight easier in hot countries. If you live in a country that’s virtually summer all year round, below are the reasons why you will lose weight easier in such an area:

You tend to show more skin in a place that enjoys hot weather.

Women and men will be more comfortable and feel cooler when they go out while wearing something that shows off more skin. Of course, if they have to go to the beach or pool, they need to wear a swimsuit.

If you wear a swimsuit or an outfit that shows off more skin, of course, you want to be in your best shape while wearing them. Slipping into a bathing suit or any skimpy outfit can seriously motivate you to lose weight and get toned. As such, you will be more driven to eat correctly and to work out regularly to get a fitter and leaner body.

A sunny and nice weather can drive you to be more active. When the weather is warm, you tend to exercise more frequently. One research showed that exercise tends to be seasonal-in general, people are more active in the spring and summer and tend to slack off during the fall and winter. If you live in a hot or warm country, this wouldn’t be a big problem for you. Since the sun is always outside or the weather is great even in the evening, you can work out whenever you want to.

Finally, the hot weather can help suppress your appetite. Everyone wants to eat ice cream, one of the high-cal foods, whenever it’s hot. But aside from this, you may find that the hot condition may just compress your appetite. A 2013 study showed that people who worked out in a hot environment ate less afterward than those who exercised in a cooler setting. As such, red-hot temperatures may reduce your desire to eat even after a really tough workout.

Can I Lose Weight With Biltong?

Weight Loss Articles

Can I Lose Weight With Biltong? by Samantha Taylor

Is it possible to lose weight eating biltong?

Are you looking for a healthy snack, that will not make you gain weight, and tastes delicious? Then eat biltong! Biltong has loads of good qualities, and health benefits. Read on to see why it’s good for your body, and your health.

Builds muscle:

Biltong is really good for building strong and healthy muscles, because of its high protein content.

Protein is essential to your body. It functions as a fuel source and provides it with energy, and helps build body tissue.

As long as you don’t eat too much of the fatty parts, you will not have to worry about gaining weight, only muscle.

Important protein for body function:

Protein is extremely important for your body and it’s cells to function properly. It provides the body with antibodies to help protect it against viruses and bacteria. Proteins provide structure, and support to cells, for healthy cell growth.

Provides all the energy your body needs:

It’s a well-known fact that carbohydrates lead to weight gain. Biltong has very low amounts of carbohydrates, but still provides your body with the required amount of energy it needs. This is why so many athletes love to snack on it. It is a much healthier substitute than other low-carb meat products. The biggest plus is that it tastes so good!

Healthy food source:

Biltong has no artificial flavours, colourants, or any other chemicals, which are hazardous to your health. The only ingredients added to it are vinegar, black pepper, coriander, salt and (sometimes, sugar). Some meat products can be extremely harmful to your body, due to ingredients added, such as sodium nitrate, monosodium glutamate and other preservatives.

Prevents Anemia:

Biltong is rich, as is all red meat in iron. We all need iron to maintain keep our red blood cells healthy.

Save during pregnancy:

Biltong is a great source of healthy protein which will help you develop strong, healthy muscles and is not harmful to you or your baby during pregnancy. It helps to regulate your appetite, and stabilizes your blood glucose levels.

Babies & kiddies

Biltong is safe to give to babies when they are teething. It’s a yummy chew toy for them,and a great alternative to the commercial products. Kids of all ages love biltong, which is a wonderful idea for Mom’s to use as a healthy snack.

Being a typical South African, with biltong being part of our staple diets, I can highly recommend it for all of the above health benefits. Apart from this it is the perfect snack for nibbling on during the day, when watching sport, or having a couple of drinks. So enjoy your biltong, as it can contribute to living a healthy lifestyle. But, remember, like with everything else, the key is moderation.

P.S:

(Avoid eating biltong which is still moist during pregnancy as raw meat is at higher risk of carrying bacteria. It is recommended to eat biltong of high quality and from a reliable source.)

It’s True! Chana Dal Can Be Your Ideal Weight Loss Food

Weight Loss Articles

It’s True! Chana Dal Can Be Your Ideal Weight Loss Food by Karthik Guduru

Today obesity is a common cause of concern all over the world. Processed food, fast food, and frozen foods have taken over our eating habits. As we grapple with weight issues, we are becoming prone to lifestyle illnesses like high blood pressure, diabetes and cardiovascular diseases. There are three primary reasons for gaining weight, which are as follows:

• Sedentary lifestyle and decreased physical activity

• Eating processed food

• Low metabolism due to genetic factors

Your mirror or even your weighing scale will tell you that you have put on weight but what are you doing about it? Weight management is in your hand. Make sensible lifestyle changes! Start by getting onto a treadmill and as you sweat, begin to eat right.

Did you know that the humble chana dal is a great calorie buster and helps to reduce weight? Also known as Bengal Gram, it is high in fiber and has a low glycemic index making it easier to digest. Chana dal has a nutty taste and a soft buttery texture when cooked. Use the organic chana dal variety for a healthier option and get ahead in the weight loss race.

Make the right choice:

Bengal Gram is an excellent choice on your journey to weight loss, and organic chana dal is even better as you are sure it is free from pesticides and grown without any chemicals. Eat it regularly and reap its vast array of benefits.

Lose weight

Bengal Gram is loaded with both soluble and insoluble fiber facilitating excretion of bile leading to proper digestion. The insoluble fiber bulks up the food preventing constipation and easing the digestive process. Fibre keeps you feeling full thereby curbing hunger pangs. Eat cooked dal or drink it in liquid form to enjoy all its benefits.

Boost your immunity

The presence of iron, manganese, phosphorus and magnesium in chana dal not only increase your energy levels but increases your resistance too. This helps you fight diseases while staying fit and healthy.

Fight diabetes

Bengal Gram comes with a low glycemic index and complex carbohydrates. Thus, it digests slowly regulating insulin and maintaining and reducing blood sugar levels. High fiber along with high protein also helps to manage diabetes better.

A healthy heart

With antioxidants, phyto nutrients, magnesium, and folate bengal gram is perfect for cleansing and strengthening blood vessels and lowering cholesterol levels. Eating bengal gram reduces the risk of heart attacks and strokes. The superior dietary fiber prevents the formation of clots.

Benefits for women

Plant hormones and antioxidants are plentiful in chana dal thus lowering the risk of breast cancer. It also helps in protecting against osteoporosis and counters hot flashes in the postmenopausal phase in women. It is beneficial to pregnant women too as it prevents miscarriage.

Keep a healthy gut with Bengal Gram:

The presence of fiber in chana dal helps maintain a healthy gut by reducing constipation and easing the digestive process. It also cures diseases like dysentery and diverticulosis. So make sure to include chana dal in your diet.

Get a glowing skin from Bengal Gram:

It is called besan which has been used extensively in skin care since ancient times. Use facial and body packs made from besan to get smooth blemish free skin. Our skin is subject to environmental pollution every day making it dull. Besan packs cleanse the skin leaving it fresh and soft. Use organic chana dal to make homemade besan and use it to make your skin glow.

Use good quality organic chana dal in your life changing healthy meal plan for effective weight loss and weight management. Cook the nutritious chana dal with spinach or tomatoes; or add boiled dal to salads, curries, and soups; or eat roasted chana dal as a snack on your way to your ideal weight.

How to Use Caviar for Weight Loss and Improving Your Health

Weight Loss Articles

How to Use Caviar for Weight Loss and Improving Your Health by Vadim Perlovskiy

In this article, we would like to tell you how caviar can help you be healthy and lose weight. There is a lot of information about red caviar, but no one writes about other types of caviar and their health effects. We would like to write about pike caviar, because this type of caviar is as popular as red and black, and it is also much cheaper.

Sometimes diets consist of a large number of carbohydrates and a small number of proteins. Everyone should know that if you want to lose weight, it is not enough just to reduce the amount of carbohydrates, but in your menu you need to add protein-containing foods. Everyone knows that products like meat and cheese contain protein, but everyone forgets that seafood (especially caviar) contains a large amount of protein and contains less fat than red caviar. Delicatessen pike caviar can help you add high-quality protein to your menu. Low caloric content of this type of caviar can be useful for everyone who wants to lose weight.

Pike eggs have many useful properties. It is recommended for people with problems with low hemoglobin. This caviar contains iron, which helps improve blood. Caviar is one of the few sources of fluoride. This helps to strengthen the enamel of the teeth and prevent tooth disease. The product also contains chromium, copper, calcium, which increases its biological value as an additional source of minerals. Traditionally, caviar is recommended for people with high mental and physical stress, those who wish to recover from diseases, operations and injuries. It is useful for those who want to maintain and improve their health in a difficult, stressful period of life.

The general rule – do not give pike eggs to children under 3 years old. In the earliest period of life, it is recommended to use other available sources of vitamin D and fatty acids. At an early age, natural sources of collagen can cause allergies in children.

It is necessary to monitor the quality of pike caviar. Raw caviar can often have a parasitic infection. In general, classical dietetics does not recommend the use of fresh raw caviar, even if you can find many recipes with fresh caviar. It is usually recommended to mix pike caviar and salt. Raw fish without parasites are safe, so if you have the opportunity to test the product, you can eat caviar fresh and without salt. We do not recommend eating large amounts of salted caviar for patients with hypertension, people with kidney, liver, cardiovascular and gastrointestinal diseases. More often, salty snacks are contraindicated for people with arthritis, gout. We do not recommend them to use during the period of exacerbation of any chronic diseases.

Polynesian Weight Loss – 12 Diet Secrets to Accelerate Your Weight Loss

Weight Loss Articles

Polynesian Weight Loss – 12 Diet Secrets to Accelerate Your Weight Loss by Andrew Pogai

1. Boost your weight loss by beginning with a 24 hour water fast. Drink a lot of water.

2. Spark your metabolism by eating small meals structured around lean proteins every 3 hours.

3. Drink plain water with every meal, up to a liter. This alone will boost your weight loss.

4. Increase your fiber by eating lots of vegetables, or take a fiber supplement everyday.

5. Eliminate all junk food, and low nutrient dense foods such as bread, ketchup, diet foods.

6. Taper your calories making first meals the largest, and the last meal the smallest.

7. Taper your carbs. This one is a weight loss fundamental and one of the most powerful tips.

8. Eat your last meal at least 2 hours before bedtime. Four hours is even better, but harder.

9. Do 30 – 60 minutes of moderate cardio first thing in the morning on a empty stomach.

10. Drink green tea and take a multivitamin every day.

11. Do not eat soy, or soy products.

12. Do not eat dairy products or drink milk.

Polynesian bodies are very sensitive to carbohydrates, and of all the diet and weight loss strategies employed, this is by far the most important. You must manage your carbohydrates carefully if you are ever hoping to achieve weight loss. This means eliminating refined sugars, junk foods, fried foods, processed foods, and especially so called diet foods. They are nothing more than cleverly disguised junk foods that will surreptitiously sabotage your weight loss efforts. Furthermore, of the healthy carbohydrates you eat, you must taper them throughout the day, eating most of your starchy carbs early in the day when your body is more likely to burn them as energy. Towards the end of the day switch your carbs in your meals to slow burning fibrous vegetables, and eliminate the carbs completely from your last meal.

Most Polynesian bodies fall into the endomorph category, with elements of the other two body types, but are primarily endomorphic. As such our bodies often require more cardiovascular training in order to achieve weight loss. This is not necessarily a disadvantage, just a fact. Everybody is different, but if you are prepared to do whatever it takes, then you will succeed. Eat your last meal at least 2 hours before bed. Upon waking drink a cup of green tea, and at least two glasses of plain water. Then perform 30 – 60 minutess of steady moderate cardio depending on the time you have. In this fasted state your body has the correct hormonal environment to mobilize fat and accelerate weight loss by 300% more, than at any other time of the day. This is the best time to burn off that body fat, and the effects of this cardio session will boost your weight loss for several hours following.

Taper your calories to achieve greater weight loss. Polynesian people cannot follow the typical American diet and expect to lose weight. The average working American typically skips breakfast; the cardinal sin of weight loss, works all day without eating a proper meal, only to come home and eat like there’s no tomorrow. Then off to bed to get ready to repeat this atrocity the next day. If you were to flip this plan on it’s head, then you would have a better eating schedule regardless of the quality of that food. It would be much better to have a huge breakfast, go all day long snacking at work, and then to skip dinner. This would be a wonderful plan for weight loss.

Finally, do not be fooled by marketing hype surrounding milk, soy, and soy derivatives. Soy contains estrogen properties that interfere with the bodies natural release of testosterone. It is in 95% of all processed foods in some form or another; check the labels. Who wants more estrogen in the body which promotes fat storage as well as female characteristics. Not only are our children more obese than ever, but young boys are developing feminine shaped bodies including breast tissue. Girls are developing pubescent traits at very young ages. Much of this is due to the increased estrogen introduced into their bodies from processed foods and milk. Yes, milk producing cows have two staples in their diet, corn and soy. The ‘Got Milk’ slogan is a multimillion dollar a year ad campaign. Don’t buy into it. If it is unnatural for us to drink our own mothers milk after the first years of our life, how could it be good to drink the milk from an animal. It will derail your weight loss efforts.

Follow these 12 diet secrets for weight loss and you will see success.

Why Am I Finding It Difficult To Lose Weight?

Why Am I Finding It Difficult To Lose Weight?

by Matthew Carpenter

What do your hormones, not calories, have to do with your weight loss? Leptin hormone is referred to as the satiety hormone, which helps to control and regulate energy through hunger suppression.

If you are over weight, your leptin hormone becomes insensitive, thus leading to an increased consumption of food. Therefore, the quest for a healthy weight becomes a mirage, and your ability to have significant and lasting weight loss depends to an extent on the activities of the leptin hormone.

To understand how pectin helps bring about weight loss, you first need to understand what makes people fat.

Weight Loss Tips

If properly harnessed by implementing the right routine; consuming nutrient rich foods, physical activities, and stress management, then the menace of excessive weight gain can be defeated.

The quest for a healthy weight reduction is the gateway to a more fulfilled, all around healthy living. Due to the adverse effect of being overweight, it is important to develop the habit of engaging in more physical activities, skipping sugary drinks, and being mindful of fatty foods.

Though you might be observing a stringent weight loss routine, if you are not getting the right balance of nutrients you will still encounter difficulties in losing weight.

There have been misleading conceptions in the past few years that overweight individuals have a reduced mortality rate. Understandably not a fact, according to reports from HARVARD T. H CHAN, School of Public Health, such reports have been classified to be a ruse.

About half a million of the United States population is affected by cancer, and excessive weight gain resulting in obesity is believed to cause around 90,000 cancer death per year. Obesity and weight related health complications are still very much prevalent in American society and to an extent American culture.

The problem of weight loss seeming elusive can be ascribed to insufficient sleeping and not getting enough rest. Stress hormones affect the immune system, and the breaking down of cholesterol, thus contributing to weight gain.

A study carried out on 60,000 women, over 16 years provided some alarming data., Prior to the survey these women were younger and fitter and had a healthy weight. 16 years later, it was discovered that women in this group who sleep for about 5 hours or less per night had a 15 percent higher risk of being obese, and also 30 percent increased risk of gaining 30 pounds more than those women who slept for 7 hours or more per night.

Reasons why it is hard for you to lose weight

Diet: You might be physically active, but if you are still consuming foods that are high in fats and sugar, then achieving weight loss might seem a bit far-fetched. High fats can be found in full-fat milk, butter, and cream as well as other nondairy products such as certain cuts of meat.

Physical inactivity: A good exercise routine is interrelated with a healthy diet. If you are maintaining a proper diet and still find it difficult to partake in simple physical activities like swimming and walking, the chances of you losing weight will be significantly reduced.

Sleep and rest: Good quality, uninterrupted sleep will allow your body to recover and heal. This is critical for your organs to function effectively and for your body to digest food properly. Good quality sleep and rest support you having a much more active immune system, which reduces the cases of depression and stress. Not getting good quality sleep and rest can result in an increase in stress, which in turn often leads to unhealthy weight gain.

Adverse effects of being overweight

· Increased risk of type 2 Diabetes

· Increased risk of high blood pressure

· Increased chance of developing respiratory disorders

· Increased risk of heart diseases

· Increase potential for miscarriage in pregnant women.

How to maintain a healthy weight

A healthy weight can be sustained by simple routines, which range from participating more in regular exercises activities, eating less, avoiding late nights, and reducing the amount of time spent watching television.

This can be a trap for many night owls, which can result in a quest for a sugary snack and unhealthy nibbling as the late night munchies set in. Beware, these behaviors are not constructive towards your goal and excessive sugary treats are poisonous to your health.

Losing weight can be excruciatingly difficult and often requires a lot more than focused personal discipline alone. The help of a professional who understands how to apply various strategies for losing weight, and is willing and ready to educate and support you is invaluable.

Eat More Pectin For Successful Weight Loss

Weight Loss Articles

Eat More Pectin For Successful Weight Loss by Lee Dobbins

Wouldn’t it be great if there was a way to not feel so hungry all the time when you are trying to lose weight? Well there is a way and it’s not some new fad either, it’s something that’s natural, has no adverse side effects and might be sitting right in your fridge – fiber.

One type of fiber that you probably already have been eating is called pectin. Pectin is found in fruits, such as apples, strawberries, and peaches, along with vegetables including carrots, sweet potatoes and beans. Pectin is a carbohydrate that has no calories.

Pectin is a great source of fiber, which we all know is important for a healthy diet. Aside from helping you feel full longer, pectin can help to cut cholesterol and blood sugar levels. It may even aid in the prevention of colon cancer.

Pectin can help you lose and maintain your weight because it causes the stomach to empty more slowly. As a result, after eating pectin, you feel satisfied longer. This means that you will eat less, which will lead to weight loss. And if you think you’ll have to be gobbling down hundreds of apples or guzzling pectin drinks, think again – research has shown that as little as a single teaspoon can help you to feel satisfied.

Where Can You Get Pectin?

Thankfully, you won’t have to drive miles out of your way to get your supply of pectin because it is sold right in your local grocery store. It comes in a powder, which may be known as Sure-Jel, or a liquid, known as Certo. Derived from grapefruit and apples, pectin is usually found with the baking supplies in most supermarkets.

How To Take Pectin

You can mix pectin with orange juice, water, or soft drinks. It has no taste so shouldn’t affect the taste of the beverage you mix it in. It is best to increase your intake gradually to let your system adjust to the added fiber. Start off with a teaspoon a day and then gradually add more in to a max of 3 teaspoons a day. You can also add pectin to broth or soups, applesauce and even baked potatoes.

Favorite tips for losing weight – read up and slim down!

Polynesian Diet Strategies 7 Tips to Help You Lose Weight Permanently

Weight Loss Articles

Polynesian Diet Strategies 7 Tips to Help You Lose Weight Permanently by Andrew Pogai

I am constantly amazed when I hear stories of Polynesians who suddenly passed away from heart attack, diabetes, and even colon cancer, at such a young age. My grandfather was very young when he died from colon cancer. My mother who is now 62 has suffered from a long history of chronic illnesses, arthritis, stroke, and now has diabetes. Outside of my immediate family, I see other Polynesians suffering from diet induced diseases, and I fear they will not live to see their grandchildren. So what is happening to our people, and what can we do to stop it?

I am going to give you seven of the best tips you can implement to lose weight, and get back your health starting right now, but first I want to tell you a little about myself.

I am a Polynesian male in my late thirties. I was born and raised in New Zealand to loving parents of six children. I came to the United States in the late nineties to attend school. After the first year of College, I had gained some extra weight, about 15lbs. No big deal right, wrong. As each year passed I was gaining more and more unsightly body fat.

This was extremely abnormal for me, since I was fairly active and played a great deal of competitive sports, such as rugby, basketball, tennis and volleyball. I have always had a good sense about being in shape and was growing frustrated at the elusive body fat accumulating day to day. I ignored it for a long time until one day I was flipping through some photos I just developed. I saw a shot of myself where my back was facing the camera. For a brief moment I was confused as to who that was. I didn’t even recognize myself. I was embarrassed and ashamed to realize that the way I thought I looked, and how I actually looked were completely different. Is this what people were seeing?

At this point I bought a pair of scales to assess the damage. After three years of denial I weighed a hefty 246lbs. I was stunned. This wasn’t the worst part. I was beginning to have bad chest pains, and experienced dizziness and shortness of breath. I felt tired all the time. I was also becoming more and more depressed. So what was going on? Well, in a nutshell, I was eating the wrong foods, at the wrong times, and way too much of it.

I decided I was going to embark on a mission, to lose 30lbs, after all how hard can that be right. I mean I am a hard worker, should be a snap. So I did what most people do, head out to the local gym, sign up for a membership and personal trainer, bought all the protein bars, shakes and supplements they recommended. I even subscribed to a fitness magazine and purchased products they recommended. All in all I had spent a small fortune in order to get started, but this was fine because I was really committing myself.

I spent the next 3 months working out with my trainer twice a week, and on my own four times a week, with only Sunday off. My workouts consisted of 35-45mins of cardio six days a week and weight training for 60 Min’s 5 days a week. At first I started to lose weight by 4-5lbs a week. I was really excited, then slowly but surely, it started to drop to 2lbs a week, then not even one. My trainer told me ‘we need to tweak your diet a little, and work a little harder’. Believe me when I tell you I was busting my butt to get in shape. There were days when I was the only one in the gym at 1.30am doing cardio. The cleaners would joke around saying I needed to pay rent I was there so much.

And then it happened, at my next weigh in day I had actually gained 2lbs. My trainer assured me this was muscle gain, and not to worry as the scales don’t distinguish between muscle gain, and fat gain, or muscle loss and fat loss for that matter. I was skeptical because I felt so much weaker. I couldn’t bench or leg press what I could 3 months earlier, and if I was really gaining muscle, shouldn’t I be stronger. It didn’t make sense to me. Nevertheless I continued on to the end of our scheduled training program. When all was said and done I weighed 227lbs. I had lost 19lbs, not bad, but a far cry from my goal of 30lbs.

The worst thing about it, was that I didn’t look much different, just smaller. It was discouraging to me to think I had worked so hard for 3 months and was still not happy with the way I looked. I was still flabby, still undefined, and still felt tired all the time, some days even more tired than when I was heavier. Then it dawned on me, the trainers at the gym had taken specific courses and certifications to help their clients get into better shape. Perhaps they were not specific enough for me. I started to pay a lot more attention to the things I ate, the types of foods, as well as how they affected me, even the foods recommended by my trainer which I had taken as gospel. Here is what I found.

1. Many of the carbohydrates I was eating, even the healthy fibrous carbs, had an adverse affect on me.

2. I could stuff myself with veges and fruits all day long and still be hungry.

3. I would eat less then 36g of fat a day for weeks and still be flabby

4. Eating the forbidden red meat made me feel strong and induced powerful workouts

5. Eating coconut, a food rich in saturated fats curbed my hunger, and accelerated my fat loss

6. Eating larger meals less often, gave me unbelievable energy, despite the accepted idea of eating smaller frequent meals.

7. Healthy grains, such as oatmeal, and wheat bread slowed my weight loss.

8. Cardio sessions left me feeling weak and depleted, and you guessed it, still smooth, not cut

9. Weight training energized me

10. All the protein shakes I was using were making me fat

11. White rice surprisingly did not

12. Although yams were sweeter than potatoes, they helped my progress, where potatoes hindered

13. I could eat a lot, and I mean a lot of fish, and still get lean

I realize now that there is a uniqueness to the Polynesian body and how many of the accepted laws and practices of the fitness industry do not apply to us.

Last year I travelled to Cambodia. While I was there I couldn’t help but notice how slender and healthy the people of that culture were, despite being a third world country, or perhaps due to it. Obesity was practically non existent, and I thought to myself there must be something to the way they eat. I really doubt the average Cambodian has a membership to Golds Gym, and I didn’t see them out running all the time. Many of them where just sitting around on the streets.

When I flew back to the US my first stop was San Fransisco Airport, and there was no mistaking being back in America. Eight out of ten people I saw were either overweight or obese. I thought more about the Cambodian culture. What did they eat so ordinarily that kept them in shape? Then it came to me. They eat the foods their bodies have evolved to assimilate. It was an epiphany of mass proportion. Once I realised this I could apply it to myself right. Well, I couldn’t have been more right.

I began to research more and more about my heritage. Where did I come from? Who are my parents? Where are they from? What did the people from that region of the world eat before the introduction of commercially processed foods? Now I was getting somewhere. It all led to genetics.

I researched several case studies from the early sixties concerning cultures from the isles of the sea. It was amazing to see the differences in what they ate and how they obtained their food. It was also sad to see how their health has plummeted as they have strayed from that food. It has long been understood that in order to discover truth, you must go to the source. Unchanged and untainted, it is the wellspring from which all knowledge will flow. Cheap imitations may mimic the truth, but from their fruits, they will be revealed.

What I am speaking of are fake foods, fake fats, fake sugars, engineered additives, harmful chemicals, and unnatural preservatives, powders, shakes, and meal replacements to name a few. All in all they eventually reveal themselves through unsightly bodies, crippling health issues, and the loss of quality of life. As soon as I started eliminating all processed foods, refined sugars, and all so called health foods, my fat loss skyrocketed. In just a few weeks, I had lost 14lbs, and the weight continued to come off. My energy levels were very high, and this made me more excited and motivated to exercise. Over the next 3 months I had lost a significant amount of body fat and a total of 38lbs not including the 19lbs I had lost working my butt off. Funny thing was that I was working out half as much as I was to lose those 19lbs, as I did to lose the 38lbs. I was really onto something. All in all I had lost a total of 57lbs.

One day at the gym, a trainer was blown away by how I looked. He had the audacity to ask me ‘what happened?’, as if I had survived a life threatening disease. He then asked ‘what’s your secret’, and I found myself caught in the irony of telling a trainer that my secret was diet and exercise. This was the same advice I had paid over $900 for three months earlier. If only that advice were the right diet, and the right exercise for a Polynesian. Well, back to genetics.

I discovered something very interesting about my heritage. My parents are from the Polynesian islands. My father was born in Lotopa Upolu, and my mother in Suva Fiji. Genetic mapping shows that these cultures have strong links to the indigenous people of Taiwan, and that they are more closely linked to this culture than any other. I thought, hm, seems plausible; Polynesians love chop suey, eat a lot of rice, love their fish, even eat it raw like the Asian cultures. All I did was eat more of the foods they would have eaten on those islands fifty years ago, and why, because these are the foods my body has evolved to assimilate, despite the fact that my diet can contain as much as 60% saturated fats. Yep, you read it right. I can eat a lot more fat and be lean and healthy if they are natural fats, but I cannot eat a small amount of sugar and get away with it.

I went on to discover many important aspects of health that are specific to Polynesians, which cannot be addressed in the scope of this article, but here are some guide lines to help you lose weight safely and permanently.

Tip #1 You must lower your carbohydrates and eliminate processed foods

Before the white man showed up on the islands, organic foods were called ordinary foods. Nothing was processed, and the work effort alone to provide food for your family would be enough to keep anyone lean.

Tip #2 Increase your fiber intake

Tip #3 Drink more water

Get rid of sodas, sports drinks, alcohol, diet beverages, and caffeinated drinks, with the exception of green tea. Polynesians can benefit a great deal from green tea as it has been used by their ancestors (Asians) for medicinal purposes for more than 2000 years. Can’t be wrong.

Tip #4 Eat more protein

Eat whole foods in the form of organic pork, organic beef, and fish. Hey this is the best part. It’s what we love and our bodies are designed for it.

Tip #5 Replace your olive, vegetable and corn oils with coconut oil

Although olive oil is highly recommended and a mainstay of most diets, last time I checked no islanders descended from Italians. Again believe me when I say, our bodies have evolved to assimilate coconut oil better than any other. Various studies show that although there is little nutritional value in coconut oil, many people lose weight by eating it.

In the islands coconut and coconut cream is used in everything. Sixty percent of the normal diet is comprised of saturated fat compared to the typical western diet of thirty five to forty five percent fat, yet the islanders had less heart disease and less blood cholesterol. Diabetes, and colon cancer were completely absent before the introduction of processed foods. Problems arise when you combine these high natural oil diets with refined sugars, and processed foods containing chemicals, additives and preservatives that wreak havoc on the typical Polynesian body type. Things like spam, and canned corned beef that use fake fats are dangerous, and should not be eaten.

Tip #6 Avoid these foods at all cost

High Fructose Corn Syrup

Refined sugar

Fake fats such as trans fats and partially hydrogenated oil

Artificial sweeteners and diet foods

Dairy

Soy products

If you are eliminating all processed foods you will not have a difficulty with most of these. Also avoid processed meats, such as bacon and deli meats as they can contain modified salts, sugars and dangerous nitrates.

Tip #7 Keep a food journal

You may be surprised at how much you eat, or how little. If you keep a journal, you will have an accurate record of how your body is affected by different foods. This is a very useful tool.

Obviously there are so many things you can learn that break down the very specifics of dieting techniques, but trust me, these simple techniques will work for you as they have for me. I have kept the weight off for six years now, and feel terrific. I do recommend that you do more research as I did, to learn everything you can about successful weight loss, and how it relates to you specifically. Don’t be disheartened by all the information that is available out there. A lot of the diet strategies and work out programs won’t work for us, but some of them will. Educate yourself, for knowledge is power. Nothing is more important than investing in your own health, and that of your family.

Fletcherism – A Weight Loss Method

Weight Loss Articles

Fletcherism – A Weight Loss Method by Inge Drew

What is Fletcherism? Will it Help you Lose Weight?

When I was at school – boarding school – we tried all sorts of different ways to eat. Probably because we were hungry and could drag out the eating. One of the games we played was fletcherism. Someone had heard about this way of eating was a really healthy way to eat!

So what exactly is fletcherism? According to Wallace Wattles, who wrote about it about 100 years ago, it “consists in tasting and chewing every mouthful of food until it is reduced to a liquid, so that it gets away from you by involuntary swallowing”. The reason for doing this is to assist in the digestion process. Instead of wolfing down your food you chew it 20 to 30 times or more until it becomes a liquid in your mouth and mixed well with saliva. The process of digestion begins in the mouth, with saliva mixing with and beginning to break down the food before it gets to the stomach.

Using fletcherism as a method by which to eat has two advantages. It helps with digestion but it also helps with weight loss. And why would this be. Well, you are generally only hungry for about 20 minutes, so if you are eating slowly by using the fletcherism method you will not consume as much food in the twenty minutes that you are hungry. A simple healthy way to lose weight. You dont really have to change what you are eating for this method to have an effect as long as you stop eating when the hunger feeling passes and you feel content. Even though you have left some of your meal on your plate, lol!

This method is easier to implement when you eat unrefined food because these foods, naturally,because of the fibre in them, need more chewing. White bread and cakes made from refined flour and sugar sort of slide down without any chewing and you have to force yourself to keep chewing, counting the chews when you eat this sort of food. Yuk! But it can be done!

If you put down your knife and fork between mouthfuls you will find that you slow down your speed of eating. It works similarly to fletcherism as you are forced to eat slower.

Both methods need practice and can be done together. But it takes changing your lifetime habit of the way you eat to a new one. Strangly enough you will find that you are not over eating and leave the table feeling content and not bloated. By aiding your digestive system with saliva it will function better. Not to forget the fact that you may lose some of those extra kilos.

This Is The Single Biggest Thing You Can Do If You Want To Lose Weight

Weight Loss Articles

This Is The Single Biggest Thing You Can Do If You Want To Lose Weight by Tony Fahkry

Thoughts and Emotions Influence Your Health

The Scottish whisky distiller Thomas Dewar once said: “Minds are like parachutes; they work best when open.”

I want you to keep an open mind during the next five minutes it will take you to read this piece.

I want to introduce an idea that will prove helpful if you want to lose weight and improve your body composition.

Self-help health experts remind us to refrain from using language such as losing weight due to its symbolic connection to the weight returning. You ‘release’ unwanted body fat they’ll have you know.

However, for the sake of this article I’m referring to it as weight loss so as not to confuse the reader.

Why am I qualified to talk about this topic?

I began my career as a personal trainer many years ago, before transitioning to writing and speaking about health and self-empowerment.

In that capacity, I was fortunate to work with thousands of people who lost weight and kept it off while regaining their health.

How?

I discovered a principle in their journey and my own around the key role thoughts and emotions play in regulating our health.

I wrote a book which was endorsed by the internationally acclaimed author Dr. Eldon Taylor. It equally received praise from Australia’s leading sports neuroscientist, Dr. Roy Sugarman.

How Money and Calories Are The Same

It occurred to me during this period that weight loss was like managing money. As someone who occasionally hacks their health, I track my calories and macronutrients in the name of personal observation and knowledge.

I followed a Ketogenic diet for three years, recording my food consumption and calories. I gained a good deal of data and knowledge, which helped me to find the most effective ways to lose weight and keep it off.

This was supported by my program The Power To Navigate Life, in which I studied the role thoughts, beliefs and emotions play in regulating health.

In tracking my calories during this time, I noticed that the process was similar to my money spending habits, insofar as their respective use and expenditure.

What I’m proposing over the coming paragraphs is not a cure, potion or remedy. It is a short-term intervention to make you aware of how you consume calories, so as to develop sound habits to prevent overeating.

However, it is not just about the calories, since being on a Ketogenic diet proved that.

There were periods when I consumed as much as 3, 500+ calories per day and continued to lose fat weight while regaining muscle composition. I took exact body measurements and recorded my blood lipids to highlight the changes, making sure not to leave anything to chance.

I learned the age old myth of calories in, calories out did not apply while I was in ketosis. However, few people are willing to follow a low-carb or ketogenic diet owing to its restrictions.

So, for the rest of us, being mindful of our caloric intake is a way to manage our weight.

The American science writer Gary Taubes asserts in Why We Get Fat And What To Do About It: “The one thing we absolutely have to do if we want to get leaner – if we want to get fat out of our fat tissue and burn it – is to lower our insulin and to secrete less insulin to begin with.”

Superfluous Calories to Blame

What I discovered was the following.

In relation to my money habits, if I didn’t track my financial spending by the end of the week I was unsure where the money was spent. I had little recollection of the items or services I paid for, since the transactions occurred days ago.

From speaking to people over the years, this was an issue many faced. However, when I tracked my spending, I could see where the money was directed and implemented a budget to curb the frivolous spending.

So far so good.

During this time, I came off the ketogenic diet and gained 3-4 kg (6-8 lbs) during the winter.

What did I do?

I applied the same process to calories that helped me track my spending. It turned out, I was snacking during the winter months on superfluous calories that led to weight gain.

Now, I realise gaining 3-4 kg is not a big deal in the scheme of things. However, it is not the weight gain, but the experience acquired from recording the calories that was valuable.

Money and food have the same relationship, where you are likely to spend money easily and consume food easily.

So, they should be recorded until you can manage both without having to consult an app or meal tracker.

So far, I have not mentioned exercise and movement since I didn’t want this article to be an instructional piece on how to lose weight.

Exercise and movement play a role in maintaining healthy weight, but not in the way we’ve been led to believe. For now, I assume you exercise or are involved in some form of regular movement.

So here’s my outline if you want to lose weight, whether big or small, the principles are the same:

  1. Track Your Food Consumption And Calories For 30 Days

Thirty days is a reasonable period to gather enough data on how many calories you consume. As the saying goes: “If you don’t measure it, you can’t manage it.”

It’s recognising where hidden calories are consumed that’s of importance. I suggest using an app or software program to calculate your macronutrient ratios and adhere to them as much as possible. You can see mine in the accompanying image.

A benefit of recording data is that is takes into account the times when you’re likely to consume more calories, such as going out to dinner or a birthday party. Avoid worrying about the overall calories consumed for that day, but focus your attention on the total calories and macronutrients for the week.

“We don’t get fat because we overeat; we overeat because we’re getting fat,” states Gary Taubes

The aim is to reduce calories over a four week period in order for weight loss to occur. Again, I suggest you use an app or online program to calculate your minimum and maximum caloric intake per day, rather than guestimate it.

If you continue this same trajectory of consuming your calculated weekly calories, you will continue to lose weight in the ensuing months. You will have also cemented a new habit that lasts beyond that time.

  1. Reduce Your Calories Based On What You Track

This is straightforward. Reduce your calories per day depending on your weight loss goal. As a warning, I suggest starting slowly rather than trying to lose weight quickly.

It is my personal experience coaching individuals over a ten year period that what you lose quickly is likely to come back. As the saying goes: The best time to start a new habit is yesterday.”

  1. Continue The Habit In The Following Months

As outlined in point number one, follow your habit once the 30 day period has lapsed. You will have gathered enough data on what foods you consumed over the past 30 days. If you’re unsure of a food, track it and see what effect it has on your caloric intake.

If you experience setbacks related to illness, injury or personal circumstances, record your calories for two days and use that to get back on track.

  1. If You Put Weight Back On, Track Your Caloric Intake Again

After coming off the ketogenic diet, I consumed more carbohydrates which I previously omitted from my diet. Naturally, during winter I was drawn to these foods once more, and gained weight.

Instead of being disheartened, I tracked my calories for a few days or sometimes an entire week to help resume my weight loss until I had reached my goal.

“To effectively lose weight and keep it off, you need to strategically alter your body weight set point” explains Gerard E. Mullin in The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!

Remember, this is not a long term solution. Many will find once they lose weight, they will want to stick to the formula because it is successful.

Yet, there are disadvantages to limiting calories over a longer period, including depriving yourself of essential macro and micronutrients. Not to mention the mental and emotional havoc caused by maintaining this way of life.

I was precise in my approach, using FitDay software to track my macro and micronutrient ratios and supplemented where necessary.

“You don’t get fat because your metabolism slows; your metabolism slows because you’re getting fat,” is the reminder from Gary Taubes

It is worth restating: this is not a system. It is a means of checking in to make sure you are not consuming extra calories that lead to weight gain.

Most importantly, it helps you to eat healthier because like spending money, you cannot afford to spend calories frivolously if you want to maintain a lean figure.

The real message from this piece is that your health is your greatest priority.

Weight loss is a means to an end to help you maintain a healthy figure with a higher muscle to fat ratio, whatever body type or composition you are.

10 Golden Rules for Losing Weight Without Losing Your Mind

Weight Loss Articles

10 Golden Rules for Losing Weight Without Losing Your Mind by Hampry Gomes

Not everyone is good at losing weight. Some of us often need to try harder than others. A lot of factors influence the weight loss process, including age, gender, metabolism rate, diet, and physical activity level. In this post, we have 10 essential weight loss tips that will work, as long as you follow a good diet plan and exercise regime.

1. Do not stress. That’s one of the fundamental rules for losing weight. People often believe that spending hours in the gym is enough for losing pounds, which sadly isn’t true. You have to avoid over thinking about the entire process.

2. Sleep enough. An adult person needs at least seven hours of sound sleep each day, and this doesn’t mean taking small naps. You have to sleep enough so that your body can take the toll of exercises.

3. Don’t skip your breakfast. Your breakfast should be the first and most heavy meal of the day because your metabolism rate is at its best. Make sure that you eat the right things, which can include oats, eggs, and fruits.

4. Add some nuts and seeds. Craving for smaller meals and snacks is absolutely normal, but instead of eating cookies and junk food, you can switch to nuts and needs. A spoon of flax or chia seeds is ideal for every meal too.

5. Hydration is essential. You don’t need magic weight loss drinks. Just drink enough water each day, and if possible, opt for vitamin enhanced water. Also known as alkaline water, it can help in regulating the metabolism rate.

6. Ditch sugar. If you cut down sugar intake for a month, you will see some significant changes in your body. Avoid all sorts of food that have any form of refined sugar. Fruits also have sugar and should be taken in moderation.

7. Don’t miss your carbohydrates. People often believe that carbs should be ignored completely, which isn’t the ideal thing to do. Ideally, it is best to choose some of the complex carbohydrates, which require more time for digestion. Examples include oats and brown rice.

8. Do more of strength training. If you are extremely focused on losing weight from certain parts of the body, weight training and HIIT workouts are your best choices. Cardio is important, but it shouldn’t be the prime concern all the time.

9. Opt for tea, not coffee. A cup of coffee per day won’t hurt you for sure, but it is always best to go for teas. Herbal teas, including jasmine, chamomile, green tea, are great for the body and should do wonders to keep you away from aerated drinks and sodas.

10. Focus on long-term results. Weight loss is a process, which takes time. Fad diets and exercise regimes may help in losing a few initial pounds, but the results often don’t last. You need to focus on eating right, and there is no reason to skip exercise. Try to lose weight sustainably.

Lastly, make sure that you are not losing your mind to dieting. As long as you have balanced meals, you should do fine.

5 Evidence-Based Weight Loss Tips

Weight Loss Articles

5 Evidence-Based Weight Loss Tips by Whipple Van Ness Jones III

As far as weight loss goes, you may have heard/read a lot of myths. People are suggested to do different type of activities and most of the activities are not based on evidence. However, over the years, experts found tons of strategies that can help you lose weight effectively. Given below are 5 of them.

1. Drink Water Before Meals

You may have heard that drinking water is good for people who want to lose weight. And this is true. Actually, water boosts your metabolism and helps you burn a lot of calories. According to a study, if you drink half a liter of water before your meals, you will lose a lot more weight.

2. Eat Eggs For Breakfast

You can enjoy a lot of benefits if you eat whole eggs. And one of these benefits is that eggs help you shed a lot of weight. According to studies, if you replace your grain-oriented breakfast with one or two eggs, you will have fewer calories for the following day. As a result, you will shed more weight and body fat.

For some reason, if you can’t go for eggs in your breakfast, you can go for another alternative. You can opt for protein as well.

3. Drink Coffee

Most people suggest that you should not drink coffee if you want to lose weight fast. But it’s not true. As a matter of fact, quality coffee contains antioxidants that offer a lot of benefits.

According to a lot of studies, coffee contains caffeine that triggers your metabolism. As a result, you end up burning more calories. All you have to do is make sure you don’t add a lot sugar or high-calorie ingredients as it will cancel the benefits of the coffee.

4. Drink Green Tea

Keep in mind that green tea also offers a lot of benefits. As mentioned earlier, it also helps with weight loss. Actually, green tea is heavy with a little bit of caffeine and catechins, which is an antioxidant.

Many experts believe that green tea can help you shed the extra pounds. So, it’s a good idea to drink green tea on a regular basis so you can achieve your weight loss goals.

5. Use Coconut Oil For cooking

Coconut oil is good for you. As a matter of fact, it has a lot of special fats known as medium chain triglycerides. They are metabolized in a different manner. Actually, these fats boost your metabolism and help you lose 120 calories in 24 hours. Apart from this, coconut oil helps you control your appetite. As a result, you can cut down on your calorie consumption.

Here it’s important to keep in mind that you don’t have to add this oil to what you already eat. What you need to do is replace your cooking fats with quality coconut oil.

Long story short, if you have been looking for some evidence-based weight loss tips, you may want to check out the 5 tips given in this article.

How to Deal With Carb Cravings on Medifast

Weight Loss Articles

The Medifast Program – How to Deal With Carb Cravings on Medifast by Jenni Kerala

diet-programsAre you worried about carb cravings during the Medifast diet? Relax! For most dieters using Medifast to lose weight, any carb cravings are normally only an issue during the first three to four days at the start of your diet. Continue reading How to Deal With Carb Cravings on Medifast

Natural Ways to Lose Weight Tips And Recommendations

Weight Loss Articles

Natural Ways to Lose Weight – Tips & Recommendations by Andrey K

mischa tipsIs it very right to say that you are amongst those numerous individuals fighting to get a slim body void of fat and to acquire a flat belly look? As indicated through some previous study, there are a high percentage of individuals who are working extremely hard to have a healthy and fit body, but they’re doing it the wrong way. Losing weight in the wrong way may result in a more devastating outcome, and that is why the professional’s in the weight loss niche advice against the use of wrong approach in losing weight. Natural weight loss is the best alternate approach; the weight reduction tips below are advisable.

Exercise

Regular exercise is a sure way to burn belly fat. Your training exercise needs to gradually increase from the much easier ones to the hard options; you need to ensure consistency in your daily exercise by making it a daily routine in order to achieve your weight loss goals.

Eat healthy diet

You are what you eat; foods like canned products, fried, fatty, and Continue reading Natural Ways to Lose Weight Tips And Recommendations