Protein Diets and Weight Loss

January 27th, 2015 by admin

Protein diets and weight loss have been a hot topic for quite some time. With many different views on the merits of high or low protein used for a successful weight.

What is protein, and how is so important to our health and diet plan. Protein and is one of the basic building blocks of the human body, and plays a major role in all of the cells and most of the fluids in our bodies,

Protein consists of approx 20 percent of our total body weight and connective tissue are mainly made up of protein

The body’s protein needs depend on age, size, and activity level, and it is generally accepted that a healthy person needs 40-60 grams of protein each day to remain in good health.

One of the most popular high protein diet plans, was the Atkins Diet, popular in the early 90’s.where both celebrities and dieticians alike sang it praises. for its phenomenal success in shedding those unwanted pounds in record time.

This was based on a high protein-low crab diet plan to create a state of ketosis that happens when the reduction carbohydrate intake forces the body to start breaking down the fats stored for energy.

However the high protein, low carbohydrate regime, as advocated by Dr Atkins began to fall out of favour because most folks found that they could not live without their pasta or bread.

Also experts warned that long term periods of ketosis can be dangerous to kidneys and liver. Therefore high protein low carbohydrate diets are not recommended for longer than 14 days.

For those considering a high protein low carb diet, it would be a good idea to include smaller amounts of carbs, which would mean ketosis takes place to a much safer degree and you’ll lose weight gradually but effectively, and therefore likely to remain on you diet plan far longer.

Dietary experts have also warned that high-protein diets for weight loss can, in prolonged use, lead to serious liver and kidney problems.

On the other hand, low protein diets also carry their own hazard warnings. Decreasing protein in the diet may also mean a reduction in calories. However, if your diet is insufficient in protein, you could also be deficient in many important vitamins, minerals and amino acids, required to sustain a healthy body.

There are two essential amino acids produced by the protein which encourage the body to burn body fat. These are called Methionine and Lysine.

Combined they produce a third amino acid called Carnitine, which helps carry fatty acids from the blood into the cells to be burnt for energy. Enabling us to lose unwanted fat.

A healthy balanced diet should provide all the necessary amino acids required for good health and fat burning potential.

Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it. Therefore it’s important to maintain adequate protein intakes when following any protein diets and weight loss program.

Information contained in this article is not meant to replace professional advice. Always check with your physician before starting any weight loss or exercise program.

Swimming Lessons – Swimming is the Best Type of Non-Contact Sport For Exercise and Weight Loss

January 22nd, 2015 by admin

Swimming is one of the more competent methods in which people can exercise to lose weight and still have fun with it. Although there are a lot of reasons why swimming seems to be unpopular, swimming can keep you fit if you know how. This article will serve as an overview on why swimming is the best type of non-contact sport for exercise and weight loss.

A Good Overall Workout
Swimming provides people with a good aerobic workout. Its cardiovascular benefits are good enough reasons to want to try it out. An aquatic exercise such as this has similar gains to aerobic activities like cycling, running, etc. It also has the benefits of toning the whole body. Offering much more resistance than air (12 – 14 percent), it’s a good alternative to pushing and pulling some weights or other devices for resistance exercises. Also, the fact that almost every swimming stroke you can think of helps to tone your upper and lower body’s muscles.

Good for Joint Flexibility
Swimming basically maintains and improves your body’s flexibility much more than land-based exercises do. By enhancing joint flexibility, specifically in the hips, shoulders, neck and midsection areas, it proves to be highly advantageous than other exercises. The twisting and repetitive movements of swimming styles like the backstroke, the butterfly, and the crawl, all focus and develop your joints’ ability to turn from side to side, up or down, and even stretch.

Not Much Pain and Stress
There’s not much stress and pain in your joints when you do this because your body in water is 90 percent lighter than when it is in the air. This makes your whole body buoyant and does not fight gravity all that much, which makes it ideal for people who are either pregnant, obese or have some chronic back or joint problems. If you’re suffering from a previous injury and is discouraged from going back to your normal exercise routine, then swimming is a good alternative. It truly mobilizes your joints without much pain or stress. It also stimulates muscle growth and is useful if you want to exercise some parts of your body that you’ve never used before.

Weight Loss
A swimming exercise can help with weight loss. All forms of water workouts tend to burn calories at 350 to over 450 an hour. As long as you combine this with a healthy diet and avoid overeating, swimming is certainly one of the best ways in which you can lose some weight and gain more muscle mass.
Relieves Stress

Swimming is not only good for the body. It’s also very good for the mind. Water soothes you in ways that isn’t easily described. It can be pleasurable, and at the same time, it eases away all your tensions.

If Diets and Weight Loss Programs Leave You Cold – Start Your Own!

January 18th, 2015 by admin

Anything that I write on the subject of weight loss has GOT to include facts. Not supposition. Not opinion. Not argument. Not pie-in-the sky. None of that. I said “facts”, and I am talking about proven facts on the subject of diets and weight loss.

Fact #1: Diets are not a permanent weight loss solution.

Fact #2: Even a “good” diet is usually mis-handled. (Okay, one opinion.)

Fact #3: You won’t get there without exercise.

Fact #4: In place of a “diet” you need to substitute good nutrition.

Fact #5: Almost everything else is a helper or a hindrance.

Fact #6: You need your own weight loss program, not somebody else’s.

A DIET IS NOT A PERMANENT WEIGHT LOSS SOLUTION

It is well documented that dieting, that is removing certain things from you normal list of foods you eat or eating only certain foods, does not work as a permanent weight loss solution. The explanation of this could be the subject of a book itself, but to make it short, you get bored, it’s hard to stay on the diet, dieting produces changes in your body that encourage weight gain, you lose energy, it just isn’t fun and so on. Pick any diet you want. Are you prepared to spend the rest of your life eating that way? Probably not. The only real solution to a lifetime problem is a change in lifestyle and behavior.

DIETS ARE COMMONLY MISUNDERSTOOD AND MISHANDLED

Here’s a classic example: The Atkins diet! Ask almost anybody you know what the Atkins diet is, and they will say it’s a diet that lets you eat lots of things like steak, bacon…you know, the fun stuff, without worrying about those nasty old veggies and carbohydrates. That’s why it’s called “low carbohydrate”, right? Shows how far most people read. A few pages into the Atkins diet plan, you learn that eating like that is only supposed to be done for about the first two weeks, to shift your body into the proper mode for the next three phases. In each of those phases, Dr. Atkins actually instructed people to begin adding certain foods, including carbohydrates, back in because it is not healthy to remain on a straight diet of chicken-fried steak or whatever for the rest of your life.

Just to drive the point home, I have a friend who went on the Atkins diet over two years ago. After a couple of years, he was still eating the from the list of foods that were recommended for the first two weeks! He lost weight at first, he’s gaining it back now, and then some, and has no idea why the Atkins diet doesn’t work any more.

It’s interesting to note that the Atkins diet, and almost any other weight loss program, diet drink, diet pill, fitness coach, you name it, includes exercise as being important to their product being effective.

YOU HAVE GOT TO EXERCISE FOR WEIGHT LOSS

In fact, many people could lose most of the weight they need to lose just by getting into the right exercise program and staying with it! That’s half the problem. Our bodies are designed by Mother Nature to DO THINGS! Clicking the remote doesn’t count. Again, this topic is broader than the scope of this article, but the facts are that if you want to improve your overall health, defeat or at least delay dozens of mental and physical conditions, get more enjoyment out of life, live longer, live better, AND lose weight, you need to exercise.

The basic rule of weight loss and weight gain is that if you eat more calories than you burn you gain weight. If you burn more calories than you burn, you lose weight. That simple.

For most people it really seems simple. If they eat less, they will lose weight!

IN PLACE OF A DIET YOU NEED TO SUBSTITUTE GOOD NUTRITION

As pointed out above, simply cutting foods out of your diet is not the answer. However, the solution is simple – just eat sensibly. Nobody ever said you can’t eat chocolate cake, just that you shouldn’t eat two or three pieces a day, and the piece you DO eat should be a normal size. We all have at least a vague idea of what foods we SHOULD be eating, and we have a good idea of what we shouldn’t be eating, or at least eating a lot of. This is an active process. Most people drive up to the window and say, “Give me your 99 cent greaseburger and a cup of water with sugar.” When asked if they want to “supersize” it, they agree. Even the good restaurants serve a lot more food than it is healthy to eat, but most people go ahead and eat it anyway because they have no idea of how much they should be eating, because it tastes so good, or because they were taught to clean their plates.

DON’T WORRY ABOUT THE FRILLS

You see a lot of diet and weight loss products that claim that they have found THE SOLUTION to your weight loss problem. Hardly anybody gets overfat (Arnold Schwarzenegger is “overweight”) because of one single thing. Mostly, it will occur over a period of time because of a combination of factors. While nutrition and exercise are two of the absolute MOST important factors, simply changing one without the other doesn’t work as well as putting both into action. Little things like an electric exercise belt, a pill made out of grapefruit, or a secret drink from Tahiti might help your weight loss program, but if you aren’t already doing the two most important things, don’t expect to see much in the way of results. That’s why so many of these diet and weight loss products have a remark on the label that says something like “…when used in conjunction with a proper diet and regular exercise.”

There is good scientific evidence that things like cortisol and caffeine can influence weight gain and weight loss, for example, but if you were to try to control your weight over a lifetime by controlling these factors, you probably would not notice any real results. If, however, you were to begin eating sensibly and getting more exercise, taking cortisol blockers or cutting caffeine out of your diet MIGHT contribute a few extra pounds of weight loss, but it is weight you will probably lose eventually if you stay on your weight loss program.

YOUR WEIGHT LOSS PROGRAM, THAT’S THE GOAL

You are not your brother, your sister, or your mother no matter how closely you are tied to them genetically. What works for one of them might not be what you need. While there is scientific fact to back up the exercise equations outlined above each person is going to react in their own unique way. You need to exercise, but maybe not as much as your friend. You need to eat less chocolate ice cream, but maybe you can’t eat as much as your friend does. You need to make any weight loss program work for you by designing it around you. Do the exercises you like to do, just make sure you are doing enough. What’s enough? Well, you will have to experiment and see. Eat the foods you like, just eat them in sensible quantities and eat primarily foods that have a lot of real nutrition in them. What foods? Again, you will have to find your way, probably by trial and error, although there are many excellent books to give you guidance.

Speaking of goals, your goal is to be healthy and happy. Wanting to weigh a given weight because somebody else weighs that amount is senseless. You shouldn’t even be trying to weigh what you weighed in high school, because, physically speaking, that was a different person. He or she was someone with a different metabolism, lifestyle, and tastes. Concentrate on getting your exercise and eating properly and let your body figure out how much it needs to weigh.

Trying to tailor a weight loss program on someone else’s results is just asking for trouble as far as weight loss is concerned. They may be able to run faster than you. They may have a higher metabolic rate than you. They may have a different bone structure. They may have fewer obstacles than you. Let’s face it, somebody like Brad Pitt and Angelina Jolie can have the best equipment, the finest personal trainer, and can make the opportunity to sculpt a beautiful body. Plus they have the incentive of knowing that their multimillion dollar salaries depend on their maintaining the basic equipment their genetic makeup endowed them with. You and I have an old set of barbells, a cracked sidewalk, sneakers that are falling apart, live paycheck to paycheck, and the kids are going to be home in two hours. You and I are not going to look like Brad, Angelina, or Arnold. Just do the best you can with what you’ve got, and you will not regret the outcome, trust me.

Secrets to Glycemic Index and Weight Loss

January 13th, 2015 by admin

This is a successful technique to lose weight using the glycemic index. The glycemic index measures the immediate effects of carbohydrates on the blood sugar level after eating and ranks the food according to their carbohydrate level. It measures grams of carbohydrates in a food. Carbohydrates are digested very quickly, and have a high rank on the glycemic index. The spike in blood sugar is high. In addition, when the carbohydrates break down very slowly and slowly increase the blood glucose level then it is known as low glycemic index.

Low GI helps us to keep our blood sugar level stable and helps in weight loss. It prevents diabetes, heart diseases, overweight; obesity, cancer. There is some importance to a low GI diet:

· It increases the sensitivity of our body to insulin.
· It controls diabetes by maintaining the blood sugar level.
· Helps us to lose and manage weight.
· It reduces heart disease.
· It improves blood cholesterol levels.
· It reduces hunger and tiredness.
· It improves physical health as well as mental health.

Impact of Glycemic index on weight loss:

Weight loss plans are good sense and a practical part of human life and brings many changes into their lifestyle. The Glycemic chart was developed to help the people to control diabetes. In addition, it has been found that the glycemic index has a beneficial impact on a person’s food habits. In addition, the habit of eating less and low calorie foods lead us to losing weight.

High glycemic foods cause a rapid change in the blood glucose level. When the blood sugar level increases then it creates an overeating habit. The body needs more food to satisfy the need of hunger and requires high energy. Overeating is the greatest reason for weight gain and obesity.

The low glycemic index foods provide a constant supply of energy to the body. Low glycemic foods are a healthy way to maintain the body without disease. It does not cause hunger. When the body feels less hungry then there is no need to eat as often. By not eating repeatedly or reducing, the amount of food in a meal adds to losing weight.

The human body performs well only when it gets the proper supply of energy from food. Therefore, the glycemic index allows the body to do its best to select foods from the index list that reduces the weight problems and maintains the increase and decrease of glucose level in the body. If an individual focuses more on having low GI foods than high GI foods, they can have the feel satisfied with their food. If a person keeps this habit then it helps in losing weight but also makes the person more energetic and changes their lifestyles.

Glycemic index and weight loss:

Eating foods with a low glycemic value help diabetics control their food habits and lose weight. The glycemic index is a way to weight loss but also provides a good diet chart with a variety of nutrients. The glycemic diet is a magic tool for the diabetic and normal person, which guarantees weight loss.

However, it is not easy to eat only low GI food so overall balance should be in the dietary plan, which makes it a realistic way to incorporate the low GI food in to the diet chart along with High GI foods. The person can eat low GI food along with high GI foods so that the meal can become moderate. For an example junk food, which is a high GI food, can be enjoyed with a low GI food to control the weight. High calories can result in weight gain but diet charts helps us to balance between them.

Boost Your Relationship And Weight Loss

January 9th, 2015 by admin

I’m not sure if you’re aware of this, but your relationship can have a significant impact on your physical health. Ideally, your partner would be exercising regularly, eating healthily and encouraging you to make positive lifestyle changes. But what if that were not the case?

Well, that shouldn’t be an excuse to gain unwanted weight or eat poorly. It all boils down to this: You need to take charge, with your partner as a supporting force. Regardless of whether the relationship has taken its toll on your physical health or vice versa, you will start to make notable improvements in both areas once you both embark on a fitness routine.

Studies have proven that exercise promotes the release of hormones called endorphins, which help improve your mood, calm your mind and act as a powerful antidepressant. Emotionally, this can help you have better interactions with the people in your life, and thus better relationships. If you’ve experienced that post-exercise ‘high’ after great workout, you’ll know what I mean.

Struggling to get him involved? Start small instead of rushing headfirst into an exercise program. I ofter hear of complaints such as “contrasting schedules”, “work commitments” or “different fitness goals”, making exercising together impossible. Well, if you have time to dine or watch TV together, you should able to find the time to exercise together.

If you’re into fitness and healthy eating, it can be difficult to come to terms with the fact that your partner isn’t. What’s just as difficult: Trying to change someone who isn’t ready for it. Instead of the usual candlelit dinner, why not sign up for a dance class together? What about cooking lessons or an outdoor adventure, such as hiking, biking or white-water rafting? These activities will benefit your body and help you bond: plus, they sure beat the same old movie night loaded with extra calories from popcorn and soft drinks.

Feed off each other’s energy and motivation, and keep one another accountable for every step the both of you take. Even better, do something different, like experiment with fun activities that the both of you would enjoy. The benefits: You’ll both not only look and feel healthier; you’ll also gain more confidence personally, socially and professionally.

If you’re single, why not get a workout buddy? Support from a partner will leave you more likely to succeed!