The 3 Biggest Factors for Weight Loss
Cardio exercise is NOT needed for the best weight loss workout routines. In fact, to get the most fat loss, you don't need cardio at all. Instead, you need to focus on strength training and fat burning exercise.
Whenever a client starts using strength, interval, and bodyweight exercises, I introduce them to the 3 biggest factors in fat loss.
First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.
And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.
And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.
Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar.
(I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group.).
Good communication and professional instruction will significantly increase your chances of success.
The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.
It's always tough for me to admit this, but its true. No matter how great a strength and interval workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.
So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.
And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process.
And now there are less than 12 weeks until the first long weekend of the summer. Will you be ready?
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.
Whenever a client starts using strength, interval, and bodyweight exercises, I introduce them to the 3 biggest factors in fat loss.
First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.
And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.
And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.
Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar.
(I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group.).
Good communication and professional instruction will significantly increase your chances of success.
The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.
It's always tough for me to admit this, but its true. No matter how great a strength and interval workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.
So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.
And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process.
And now there are less than 12 weeks until the first long weekend of the summer. Will you be ready?
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.
Myths From Weight Loss
In today’s world we are so full of diets, weight loss programs and everything you can think of to lose weight. Along with all this comes a number of myths. The myths are what I would like to enlighten you about in this article.
1. Everything Will Be Fine With A High Protein/Low Carb Diet
The hardest part on this diet is that many of the favorite foods are forbidden. It focuses on protein foods to get the required amount of calories needed. Another problem is the lack of nutrients brought on by carbohydrate foods. It allows the users to eat such foods as bacon and cheese which goes a far way to increasing cholesterol levels. These diets do result in rapid weight loss but it’s not just fat that people are losing. They tend to lose lean muscle mass and water.
Thus kidneys work harder to rid the body of excess waste from protein and fat. Because of this the added stress to your kidneys is not healthy. It can result in dehydration, headaches, nausea and dizziness. So in the long run a balanced diet would probably be better for losing weight with out hurting your body.
2. Fad Diets Can Result In Permanent Weight Loss
In all honesty this doesn’t work well either. Any diets that tell you to cut this or that food out of your diet isn’t a good one. The main part of any diet is to supply the body with the calories, proteins and minerals that it needs. Fad diets fail on the promise of permanent weight loss because people will always crave the forbidden foods and then they end up breaking the rules and giving up on the diet. The major key to weight loss is more exercise and avoid eating the foods that make you fat which means a well balanced diet.
3. Is Low Fat Or No Fat A Good Choice
There is only one low fat food that is low in calories and that is fruit. The rest of the so called low-fat or non-fat groups really aren’t all that safe in diets. These products usually have added sugar, starch or flour for greater taste. This means more calories. So when buying low-fat make sure you check the ingredients.
4. Vegetarian Food Will Help You Lose Weight And Stay Healthy
You have to make sure your food plan works to take charge of your eating and make sure everything you eat is the right kind of food. Vegetarian diets are all right as long as this diet gives your body the nutrients and calories that it needs. Just filling your stomach isn’t what’s needed. There are certain vegetables that can work but you will really have to do your homework to make sure you get what you need. It is a lot harder from just plants.
5. Dairy Products Make You Fat And Cause Heart Problems
Modern medicine tells us that high amounts of dairy products is a guaranteed path to high blood pressure and stroke. However you do need dairy products. They are the main source of calcium that keeps our bones strong and healthy and an absolute must in children. Vitamin D is also very important to your diet. Weight loss is inevitable with dairy products but there are ways to help with weight control. You can use low fat dairy or even non fat dairy products. Butter and margarine are the two biggest culprits because they contain huge amounts of fat. But if you have to use one or the other than butter is definitely your best choice.
Through his studies Dale has become very knowledgeable in topics of this sort. You can check out three of his very popular blogs at http://relationshiptidbits.blogspot.com/ or http://stcajo-readshortstories.blogspot.com/ and http://fishingtutor.blogspot.com/
1. Everything Will Be Fine With A High Protein/Low Carb Diet
The hardest part on this diet is that many of the favorite foods are forbidden. It focuses on protein foods to get the required amount of calories needed. Another problem is the lack of nutrients brought on by carbohydrate foods. It allows the users to eat such foods as bacon and cheese which goes a far way to increasing cholesterol levels. These diets do result in rapid weight loss but it’s not just fat that people are losing. They tend to lose lean muscle mass and water.
Thus kidneys work harder to rid the body of excess waste from protein and fat. Because of this the added stress to your kidneys is not healthy. It can result in dehydration, headaches, nausea and dizziness. So in the long run a balanced diet would probably be better for losing weight with out hurting your body.
2. Fad Diets Can Result In Permanent Weight Loss
In all honesty this doesn’t work well either. Any diets that tell you to cut this or that food out of your diet isn’t a good one. The main part of any diet is to supply the body with the calories, proteins and minerals that it needs. Fad diets fail on the promise of permanent weight loss because people will always crave the forbidden foods and then they end up breaking the rules and giving up on the diet. The major key to weight loss is more exercise and avoid eating the foods that make you fat which means a well balanced diet.
3. Is Low Fat Or No Fat A Good Choice
There is only one low fat food that is low in calories and that is fruit. The rest of the so called low-fat or non-fat groups really aren’t all that safe in diets. These products usually have added sugar, starch or flour for greater taste. This means more calories. So when buying low-fat make sure you check the ingredients.
4. Vegetarian Food Will Help You Lose Weight And Stay Healthy
You have to make sure your food plan works to take charge of your eating and make sure everything you eat is the right kind of food. Vegetarian diets are all right as long as this diet gives your body the nutrients and calories that it needs. Just filling your stomach isn’t what’s needed. There are certain vegetables that can work but you will really have to do your homework to make sure you get what you need. It is a lot harder from just plants.
5. Dairy Products Make You Fat And Cause Heart Problems
Modern medicine tells us that high amounts of dairy products is a guaranteed path to high blood pressure and stroke. However you do need dairy products. They are the main source of calcium that keeps our bones strong and healthy and an absolute must in children. Vitamin D is also very important to your diet. Weight loss is inevitable with dairy products but there are ways to help with weight control. You can use low fat dairy or even non fat dairy products. Butter and margarine are the two biggest culprits because they contain huge amounts of fat. But if you have to use one or the other than butter is definitely your best choice.
Through his studies Dale has become very knowledgeable in topics of this sort. You can check out three of his very popular blogs at http://relationshiptidbits.blogspot.com/ or http://stcajo-readshortstories.blogspot.com/ and http://fishingtutor.blogspot.com/
The Secret to Weight Loss
I’m going to empower you today with the “Secret to Weight Loss!” It is a secret that has the power to absolutely change your life, especially once you know how to apply it. And, it is a secret that is so obvious that for most people it remains hidden from view. However, once you learn this secret you will feel several different emotions. You will feel let down because it is not some exotic, magical formula that will melt away all your excess pounds although it has the power to do just that. You will feel a little silly that you hadn’t thought of it before now. You will feel frustrated that no one told you this especially if you spent good money on diet programs. And, you will feel guilty because it will remove your last remaining excuse for not being able to loose the weight.
The Secret to Weight Loss Revealed! Let me warn you again about the emotions you are going to feel when I reveal this secret. The key to handling these emotions is to understand how to apply the secret to your own personal life. I will help you do that but you must continue to read the rest of the article. The secret to weight loss is found in the following formula:
Calories In vs. Calories Out = Weight Gain, Weight Loss or Weight Stays the Same
The formula is that simple and the secret to weight loss is in how to apply the formula. “Calories In” represents the calories you bring into your body through the foods you eat and the beverages you drink. “Calories Out” represents the calories your body burns up based on your metabolism and the activities you participate in. If the “Calories In” are greater than the “Calories Out” you will gain weight. If the “Calories In” are less than the “Calories Out” then you will loss weight. And, if the “Calories In” is equal to the “Calories Out” your weight will stay the same.
Application of the Secret to Weight Loss
You could go for extensive testing to determine your basal metabolism and how many calories your body burns up per day. You could have somebody analyze your food intake to determine the number of calories you are consuming on a daily basis. But there is an easier method to determine where you are at in the challenge of the scale. Just ask yourself this one question: “Has my weight stayed the same over the last four weeks?” Your answer will reveal what you need to do in relationship to weight loss.
If your weight has remained the same over the last four weeks, then your “Calories In” consumption equals your “Calories Out” expenditure. If your goal is to lose weight, then the application of this formula becomes extremely powerful because you have three methods for losing your weight.
• Method 1 – Reduce Your Caloric Intake!
• Method 2 – Increase Your Caloric Expenditure!
• Method 3 – Do Both!
We will discuss these methods in greater detail in just a minute. But first we need to address those who have seen there weight increase over the last 4 weeks. Let’s say you’ve seen a 2 pound weight gain over the last 4 weeks. There are 3500 calories in a pound of fat. By using the following formula you can calculate (on average) how many extra calories you are consuming on a daily basis over your caloric expenditure:
# of pounds gained times 3500 divided by 28 days equals extra calories per day
2 x 3500 divided by 28 = 250 calories per day
By using the above example with this formula, you are consuming 250 more calories each day than what you are burning up through your metabolism and activities. If you used Method 1 then you would need to decrease your caloric intake by 250 calories to stop the weight gain. If you used Method 2 then you would need to increase your activity level by 250 calories to stop the weight gain. Or, you could use a combination of Methods 1 & 2 to eliminate the extra 250 calories per day so that your weight remained stable.
Method 1 – Reduce Your Caloric Intake!
The easiest and fastest way to drive your weight loss program is through Method 1. Method 1 doesn’t have to be an extreme program of caloric reduction. Remember, you most likely didn’t gain all your weight rapidly but over a period of time. So, look to eliminate 50 to 100 calories at each of your meals. Here are some suggestions:
• The most powerful step you can take is this one. Switch from soda to water. A 12 oz soft drink has 140-150 calories and water has ZERO! The average American consumes 1.5 cans per day. Switching to water would save them 230 calories per day. Don’t make the mistake of switching to diet pop! Diet pops do not eliminate thirst. Diet pops do not eliminate hunger. Water does! Plus, much of the water in diet pop is needed by your liver to help it remove toxins so little of it goes to the cells. This affects your metabolism in a negative way.
• Cut your spreads in half. One ounce of butter or cream cheese is 100 calories. Cut the amount you use in half and you just saved 50 or more calories. If you don’t want to cut the amount, then switch to an alternative. Instead of butter use Smart Balance Light Butter Spread at 47 calories per ounce. If you use regular jam on your bread then switch to Sugar-Free. You will go from 50 calories to 10 and save yourself 40 calories.
• Find alternatives. Instead of mayonnaise try tomatoes and mustard to save 50 calories. Instead of a vending size bag of potato chips at 155 calories try an apple or pear at 90 calories for a 65 calorie savings plus needed fiber. Instead of a high-fat creamy dressing substitute a low-fat dressing to save 80 to 150 calories. Choosing a grilled piece of meat instead of a breaded, deep-fried piece of meat will save you 80 calories.
• Reduce the portion size. You like French Fries then choose the small size at 210 calories vs. the medium at 450 calories or the large at 540 calories for a savings of 90 to 330 calories depending upon your choice. Stop eating the “Super Size” meals because all they are doing is making you “Super Sized!” Take half of your restaurant meal home in a “doggy bag” since many restaurant meals top out at 1700 calories or more. If you don’t feed it to your dog, then you’ve got a meal for the next day which saves you both calories and money. Instead of a 12 ounce glass of juice go with a 6 ounce glass of juice and save yourself 85 calories.
To help you in your search for ways to reduce your caloric intake just Google “calorie counting” and you will find a host of very good websites that will help you find alternative foods and options. Just remember if you try a new product that doesn’t meet your taste standards, than continue looking. Don’t give up and revert back to your old ways. Also, don’t cut a lot of calories out of your small meals especially breakfast and lunch. To do so will leave you low on energy and may set you up to overeat at your next meal.
Method 2 – Increase Your Caloric Expenditure!
Exercise is the primary way to increase your caloric expenditure but it will not have the same impact on weight management as Method 1. I know there are a lot of exercise people about to disagree with me but here are the hard cold facts. The average person who weighs 175 lbs. and works out at a moderate level for 30 minutes will expend about 250 calories. Remember that small size order of French Fries at 210 calories. It doesn’t take you 30 minutes to eat those French Fries. Exercise is important in weight management but it is more important to your general overall health. Find activities that will naturally add to your caloric expenditure like:
• Play with your children. No only will it create a special bond but light to moderate playing for 30 minutes will burn up 111 to 159 calories for a 175 lbs. person.
• Sit up rather than lie down. Just the change in your position from lying on the couch to sitting up will help you burn more calories at a rate of approximately 60 more per hour.
• Deliberately choose to expend more calories. Instead of finding the closest parking space to the front door park at the back of the lot and walk. Instead of taking the elevator to go to the second or third floor use the stairs. Instead of having someone else wipe down your car at the car wash wipe it down yourself. Instead of letting the dust collect around the house do some general cleaning. All these extra activities can help you burn an extra 100 calories during the day.
• Find an activity you enjoy and enjoy it. Whether it be a leisurely bike ride, a bowling group, general exercise, basketball, soccer, gardening, playing a musical instrument or some other activity, 30 minutes spent could burn anywhere from 100 to 250 calories depending upon your weight and intensity.
• Drink water. Just this simple activity will do wonders for improving your energy and general metabolism. This will help you burn more calories throughout the day.
One of my favorite websites is www.my-calorie-counter.com which allows you to figure out your caloric expenditure by listing your activity, weight and time duration. Plus, they offer other free resources to help you in your weight management journey.
Method 3 – Do Both!
This is the real key to weight management because it works both sides of the equation to drive a more effective weight loss program and weight management lifestyle. It will have a positive impact on your general overall health and be a contributing factor in slowing down the aging process.
Now you know the “Secret to Weight Loss!” It’s not mysterious. It’s not complicated. It has no agenda. It doesn’t sell any type of product. But, it works all the time. Enjoy your new found power to take charge of your weight management lifestyle by harnessing the power of this equation to reshape yourself and your life.
Dan Hammer has a background in biology, chemistry and exercise physiology. He used to run one of the largest health club operations in the Chicagoland area and has been helping people with their wellness issues for more than 25 years. His website http://www.AgingNoMore.com provides current information on how to slow down the aging process. Dan’s other website http://www.SynergyEncodeProduct.com offers a free newsletter specifically designed to address the health issues of the African American community.
The Secret to Weight Loss Revealed! Let me warn you again about the emotions you are going to feel when I reveal this secret. The key to handling these emotions is to understand how to apply the secret to your own personal life. I will help you do that but you must continue to read the rest of the article. The secret to weight loss is found in the following formula:
Calories In vs. Calories Out = Weight Gain, Weight Loss or Weight Stays the Same
The formula is that simple and the secret to weight loss is in how to apply the formula. “Calories In” represents the calories you bring into your body through the foods you eat and the beverages you drink. “Calories Out” represents the calories your body burns up based on your metabolism and the activities you participate in. If the “Calories In” are greater than the “Calories Out” you will gain weight. If the “Calories In” are less than the “Calories Out” then you will loss weight. And, if the “Calories In” is equal to the “Calories Out” your weight will stay the same.
Application of the Secret to Weight Loss
You could go for extensive testing to determine your basal metabolism and how many calories your body burns up per day. You could have somebody analyze your food intake to determine the number of calories you are consuming on a daily basis. But there is an easier method to determine where you are at in the challenge of the scale. Just ask yourself this one question: “Has my weight stayed the same over the last four weeks?” Your answer will reveal what you need to do in relationship to weight loss.
If your weight has remained the same over the last four weeks, then your “Calories In” consumption equals your “Calories Out” expenditure. If your goal is to lose weight, then the application of this formula becomes extremely powerful because you have three methods for losing your weight.
• Method 1 – Reduce Your Caloric Intake!
• Method 2 – Increase Your Caloric Expenditure!
• Method 3 – Do Both!
We will discuss these methods in greater detail in just a minute. But first we need to address those who have seen there weight increase over the last 4 weeks. Let’s say you’ve seen a 2 pound weight gain over the last 4 weeks. There are 3500 calories in a pound of fat. By using the following formula you can calculate (on average) how many extra calories you are consuming on a daily basis over your caloric expenditure:
# of pounds gained times 3500 divided by 28 days equals extra calories per day
2 x 3500 divided by 28 = 250 calories per day
By using the above example with this formula, you are consuming 250 more calories each day than what you are burning up through your metabolism and activities. If you used Method 1 then you would need to decrease your caloric intake by 250 calories to stop the weight gain. If you used Method 2 then you would need to increase your activity level by 250 calories to stop the weight gain. Or, you could use a combination of Methods 1 & 2 to eliminate the extra 250 calories per day so that your weight remained stable.
Method 1 – Reduce Your Caloric Intake!
The easiest and fastest way to drive your weight loss program is through Method 1. Method 1 doesn’t have to be an extreme program of caloric reduction. Remember, you most likely didn’t gain all your weight rapidly but over a period of time. So, look to eliminate 50 to 100 calories at each of your meals. Here are some suggestions:
• The most powerful step you can take is this one. Switch from soda to water. A 12 oz soft drink has 140-150 calories and water has ZERO! The average American consumes 1.5 cans per day. Switching to water would save them 230 calories per day. Don’t make the mistake of switching to diet pop! Diet pops do not eliminate thirst. Diet pops do not eliminate hunger. Water does! Plus, much of the water in diet pop is needed by your liver to help it remove toxins so little of it goes to the cells. This affects your metabolism in a negative way.
• Cut your spreads in half. One ounce of butter or cream cheese is 100 calories. Cut the amount you use in half and you just saved 50 or more calories. If you don’t want to cut the amount, then switch to an alternative. Instead of butter use Smart Balance Light Butter Spread at 47 calories per ounce. If you use regular jam on your bread then switch to Sugar-Free. You will go from 50 calories to 10 and save yourself 40 calories.
• Find alternatives. Instead of mayonnaise try tomatoes and mustard to save 50 calories. Instead of a vending size bag of potato chips at 155 calories try an apple or pear at 90 calories for a 65 calorie savings plus needed fiber. Instead of a high-fat creamy dressing substitute a low-fat dressing to save 80 to 150 calories. Choosing a grilled piece of meat instead of a breaded, deep-fried piece of meat will save you 80 calories.
• Reduce the portion size. You like French Fries then choose the small size at 210 calories vs. the medium at 450 calories or the large at 540 calories for a savings of 90 to 330 calories depending upon your choice. Stop eating the “Super Size” meals because all they are doing is making you “Super Sized!” Take half of your restaurant meal home in a “doggy bag” since many restaurant meals top out at 1700 calories or more. If you don’t feed it to your dog, then you’ve got a meal for the next day which saves you both calories and money. Instead of a 12 ounce glass of juice go with a 6 ounce glass of juice and save yourself 85 calories.
To help you in your search for ways to reduce your caloric intake just Google “calorie counting” and you will find a host of very good websites that will help you find alternative foods and options. Just remember if you try a new product that doesn’t meet your taste standards, than continue looking. Don’t give up and revert back to your old ways. Also, don’t cut a lot of calories out of your small meals especially breakfast and lunch. To do so will leave you low on energy and may set you up to overeat at your next meal.
Method 2 – Increase Your Caloric Expenditure!
Exercise is the primary way to increase your caloric expenditure but it will not have the same impact on weight management as Method 1. I know there are a lot of exercise people about to disagree with me but here are the hard cold facts. The average person who weighs 175 lbs. and works out at a moderate level for 30 minutes will expend about 250 calories. Remember that small size order of French Fries at 210 calories. It doesn’t take you 30 minutes to eat those French Fries. Exercise is important in weight management but it is more important to your general overall health. Find activities that will naturally add to your caloric expenditure like:
• Play with your children. No only will it create a special bond but light to moderate playing for 30 minutes will burn up 111 to 159 calories for a 175 lbs. person.
• Sit up rather than lie down. Just the change in your position from lying on the couch to sitting up will help you burn more calories at a rate of approximately 60 more per hour.
• Deliberately choose to expend more calories. Instead of finding the closest parking space to the front door park at the back of the lot and walk. Instead of taking the elevator to go to the second or third floor use the stairs. Instead of having someone else wipe down your car at the car wash wipe it down yourself. Instead of letting the dust collect around the house do some general cleaning. All these extra activities can help you burn an extra 100 calories during the day.
• Find an activity you enjoy and enjoy it. Whether it be a leisurely bike ride, a bowling group, general exercise, basketball, soccer, gardening, playing a musical instrument or some other activity, 30 minutes spent could burn anywhere from 100 to 250 calories depending upon your weight and intensity.
• Drink water. Just this simple activity will do wonders for improving your energy and general metabolism. This will help you burn more calories throughout the day.
One of my favorite websites is www.my-calorie-counter.com which allows you to figure out your caloric expenditure by listing your activity, weight and time duration. Plus, they offer other free resources to help you in your weight management journey.
Method 3 – Do Both!
This is the real key to weight management because it works both sides of the equation to drive a more effective weight loss program and weight management lifestyle. It will have a positive impact on your general overall health and be a contributing factor in slowing down the aging process.
Now you know the “Secret to Weight Loss!” It’s not mysterious. It’s not complicated. It has no agenda. It doesn’t sell any type of product. But, it works all the time. Enjoy your new found power to take charge of your weight management lifestyle by harnessing the power of this equation to reshape yourself and your life.
Dan Hammer has a background in biology, chemistry and exercise physiology. He used to run one of the largest health club operations in the Chicagoland area and has been helping people with their wellness issues for more than 25 years. His website http://www.AgingNoMore.com provides current information on how to slow down the aging process. Dan’s other website http://www.SynergyEncodeProduct.com offers a free newsletter specifically designed to address the health issues of the African American community.
Natural Weight Loss Tips
As more and more people are now classified as overweight, natural weight loss tips, rather than fads and gimmicks, are crucial to help them deal with the consequences. With the percentage of adults who are obese currently at around 35% in the major developed countries, despite an endless supply of diet books in the shops, it seems that dieting is not working. Everyone knows that eating less and exercising more are the ways to lose weight, but if that is so, why are so many people overweight and why is obesity on the increase?
There are many reasons which result in unsuccessful dieting. If you cut down too drastically on calories, your body will think there is a famine and will adjust accordingly, which means you'll need to eat less to maintain your current weight and even less if you want to lose it. So radical diets are clearly not the answer and certainly not part of a natural weight loss programme.
Most overweight adults and teens want to trim both for health reasons and so that they will look more attractive and consequently feel better about themselves. The basics of healthy eating are fairly straightforward, but most people are either unaware of them, or not prepared to follow them. Losing weight following a programme of natural eating will also help you avoid health problems in later life, many of which are the result of incorrect nutrition.
Young children who haven't been exposed to junk food will naturally choose the food which contains all the nutrients they need. But although we are all born with this ability, most of us lose it very early and therefore have to retrain ourselves.
One possible approach to losing weight naturally is to eat a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat. In addition, if you eat little but often, you will find that you don't get hungry as easily as you do if you stick to three larger meals a day. You should avoid processed foods where possible and focus on vegetables, especially the leafy green variety - which is where you'll find the complex carbs - lean meat and poultry, fish and fruit.
Remember, if you want to lose weight naturally, you have to be aware of everything you eat and do your best to avoid food containing additives and refined ingredients. Natural weight loss means choosing the healthiest options possible. You will also need to exercise more, but this can be a natural process as well. It is more natural for us to walk than to travel by car. Obviously, this isn't always possible if you have long distances to travel to work each day, but it is important to walk wherever and whenever you can.
Our ancestors were a lot more active than we are and they didn't eat processed foods. So adopting a more natural way of life is not also better for you, but will enable also you to achieve natural weight loss.
© Waller Jamison 2007
Kick start your weight loss with a New Weight Loss Strategy every week.
No time for exercise? Here are some Fat Burning Moves You Can Do at Your Desk
There are many reasons which result in unsuccessful dieting. If you cut down too drastically on calories, your body will think there is a famine and will adjust accordingly, which means you'll need to eat less to maintain your current weight and even less if you want to lose it. So radical diets are clearly not the answer and certainly not part of a natural weight loss programme.
Most overweight adults and teens want to trim both for health reasons and so that they will look more attractive and consequently feel better about themselves. The basics of healthy eating are fairly straightforward, but most people are either unaware of them, or not prepared to follow them. Losing weight following a programme of natural eating will also help you avoid health problems in later life, many of which are the result of incorrect nutrition.
Young children who haven't been exposed to junk food will naturally choose the food which contains all the nutrients they need. But although we are all born with this ability, most of us lose it very early and therefore have to retrain ourselves.
One possible approach to losing weight naturally is to eat a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat. In addition, if you eat little but often, you will find that you don't get hungry as easily as you do if you stick to three larger meals a day. You should avoid processed foods where possible and focus on vegetables, especially the leafy green variety - which is where you'll find the complex carbs - lean meat and poultry, fish and fruit.
Remember, if you want to lose weight naturally, you have to be aware of everything you eat and do your best to avoid food containing additives and refined ingredients. Natural weight loss means choosing the healthiest options possible. You will also need to exercise more, but this can be a natural process as well. It is more natural for us to walk than to travel by car. Obviously, this isn't always possible if you have long distances to travel to work each day, but it is important to walk wherever and whenever you can.
Our ancestors were a lot more active than we are and they didn't eat processed foods. So adopting a more natural way of life is not also better for you, but will enable also you to achieve natural weight loss.
© Waller Jamison 2007
Kick start your weight loss with a New Weight Loss Strategy every week.
No time for exercise? Here are some Fat Burning Moves You Can Do at Your Desk
Weight Loss Diet Tips
If you are trying to achieve significant weight loss, diet tips to help you maximize your chances are a useful resource. If you are seriously overweight, the first tip is a trip to the doctor’s office, which will help establish the extent of the problem and the general state of your health, which are important considerations when making decisions about the type of treatment, diet and exercise regime you should follow.
Diet tips should include making a sensible plan, which will involve choosing which diet to follow or which foods to exclude and strategies you will use to deal with cravings and setbacks.
Will you follow a specific diet or just opt for healthy food in quantities which will facilitate weight loss? This will depend very much on your schedule – do you have time to cook and shop for yourself? Your temperament – do you need the occasional comfort food and have you got the discipline to make sure it is only occasional? And of course, your health is another important issue. Generally speaking, your weight loss diet should not be too low in calories or fat and should enable you to shed about two pounds a week.
And what will your exercise programme consist of? If you haven’t exercised for a long time, you’ll need to break yourself in gently. Your doctor will be able to advise you on this and you should also seek the advice of a trainer if you plan to workout or start any rigorous routine.
Get as much support as you can, both from friends and family and who can motivate and encourage you. If you don’t have a local group, you can join an online group.
Choose low fat ways of cooking your food, such as baking, boiling or steaming instead of frying.
Eat little and often. By eating more meals in smaller quantities five or six times a day you will cut out the hunger pangs and so will be less tempted to break your weightloss diet.
Drink plenty of water – it will also help curb your hunger, especially if you have a glass before each meal.
Don’t ever skip meals, because starving yourself will cause problems with your metabolism and will have the opposite effect in the long run.
Perhaps the most important of all the weight loss diet tips is persistence. Weight loss doesn’t always involve steady progress – there will be ups and downs even if you stick to your weight loss diet, but if you keep going, you’ll succeed in the end.
© Waller Jamison 2007
Kick start your weight loss diet with a New Weight Loss Strategy every week No time for exercise? Here are some Fat Burning Moves You Can Do at Your Desk
Diet tips should include making a sensible plan, which will involve choosing which diet to follow or which foods to exclude and strategies you will use to deal with cravings and setbacks.
Will you follow a specific diet or just opt for healthy food in quantities which will facilitate weight loss? This will depend very much on your schedule – do you have time to cook and shop for yourself? Your temperament – do you need the occasional comfort food and have you got the discipline to make sure it is only occasional? And of course, your health is another important issue. Generally speaking, your weight loss diet should not be too low in calories or fat and should enable you to shed about two pounds a week.
And what will your exercise programme consist of? If you haven’t exercised for a long time, you’ll need to break yourself in gently. Your doctor will be able to advise you on this and you should also seek the advice of a trainer if you plan to workout or start any rigorous routine.
Get as much support as you can, both from friends and family and who can motivate and encourage you. If you don’t have a local group, you can join an online group.
Choose low fat ways of cooking your food, such as baking, boiling or steaming instead of frying.
Eat little and often. By eating more meals in smaller quantities five or six times a day you will cut out the hunger pangs and so will be less tempted to break your weightloss diet.
Drink plenty of water – it will also help curb your hunger, especially if you have a glass before each meal.
Don’t ever skip meals, because starving yourself will cause problems with your metabolism and will have the opposite effect in the long run.
Perhaps the most important of all the weight loss diet tips is persistence. Weight loss doesn’t always involve steady progress – there will be ups and downs even if you stick to your weight loss diet, but if you keep going, you’ll succeed in the end.
© Waller Jamison 2007
Kick start your weight loss diet with a New Weight Loss Strategy every week No time for exercise? Here are some Fat Burning Moves You Can Do at Your Desk
