According to experts, diet and exercise are the best solutions to a healthy weight loss. Diet and exercise require discipline and determination. Without them, your path to weight loss may be in vain. For some people, maintaining a healthy diet and exercise program is hard. Not only do they have difficulty resisting unhealthy foods, but they also struggle with their daily exercise program.Hence, some weight loss centers are now organizing a weight loss plus spa vacation center that allows people to relax and lose weight at the same time.
About weight loss spas
Basically, a weight loss spa is a center that offers weight loss programs such as weight loss management. The main goal of attending a weight loss spa vacation is to achieve a healthy weight and lifestyle.
Fat camp?
Most weight loss spas offer three to four-week weight loss programs wherein you will have to stay in the center to achieve maximum results. Weight loss spa’s vacation packages are similar to that of attending a “fat camp” or “fit farm” hoping to achieve a specific weight for you in a target date.
Weight loss philosophy
Attending a weight loss spa vacation does not simply involve losing weight, but it also involves understanding a healthy body and a healthy diet. Most weight loss spas follow the philosophy of balancing diet and exercise.
For them, permanent weight management encompasses eight areas:
1. Recognizing how your body balances
2. Developing a pattern of eating that works well for you
3. Understanding overeating
4. Listening to and trusting your internal hunger signals
5. Learning your body mass
6. Developing an effective exercise program
7. Doing the best you can each day
8. Practicing self-acceptance
The aim of attending a weight loss spa vacation is to develop an innate desire for losing weight, through consultation, group discussions, and intimate sharing of experiences. Most weight loss spas believe that weight loss can best be achieved as a group, because this allows for teamwork when it comes to battling obesity.
A different approach
Meanwhile, the Hippocrates Health Institute is also offering a weight loss spa vacation to interested individuals. HHI has a different approach to losing weight, particularly promoting an enzyme-rich, vegetarian lifestyle.
Weight loss programs
After enrolling in a weight loss spa, you will be partnered with a health professional that you will be working closely with. The aim of this is to develop a highly-personalized diet and exercise program that matches your preference and your pace.
Aside from that, most spa centers also provide you with a strict diet plan that you have to follow. In HHI, for example, you will be presented with a vegan meal that you have to strictly adhere. You will also be monitored regularly when it comes to your weight loss progress.
Where the fun comes in
But what makes a weight loss spa vacation more attractive to many people is its additional features. Most weight loss spa vacation centers offers facilities for relaxation including gentle aerobics, fun exercises, massage, homeopathy, juice-fastening and cleansing, nature-trail walks, daily health lectures, and use of modern therapy facilities.
Reminders
Weight loss spas are definitely a fun and healthy option for losing weight. But before enrolling in one, you have to take precaution as well. There are some weight loss spas that offer fad diets or quick fixes to losing weight. This is unhealthy for you and may not help you achieve optimum results. Hence, when choosing weight loss spas, it is best to understand the programs and the philosophy of the center.
Also, choose a weight loss spa that matches your personal preference. If you are willing to go vegan to lose weight, then go to HHI. But if you prefer sticking to meat, then find other weight loss spas that allows meat in the diet. Remember, each weight loss spa has a different approach to weight loss. It is important that you understand these approaches first before enrolling.
Not without cost
If you are thinking of enrolling in a weight loss spa, you have to be prepared for the costs. A weight loss spa is not cheap. Hence, you have to be prepared to bring out the money for this.
Phillip England is a [http://www.theultimateweightlosssecret.com]weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see [http://www.theultimateweightlosssecret.com/secret]
Article Source: http://EzineArticles.com/?expert=Phillip_England http://EzineArticles.com/?A-Fun-and-Healthy-Way-to-Lose-Weight---Enrolling-In-a-Weight-Loss-Spa-Vacation&id=742062
Friday, November 13, 2009
The Best Weight Loss Food You Can Eat
There are several diet plans that have their own recommended types of weight loss food. But how can you tell that the weight loss food you are eating can really contribute to healthy and gradual weight loss?
No restrictions?
The best weight loss food does not restrict you from eating more. In fact, you can eat more of them but still aid you in losing weight. The latest studies show that you can eat as much lean protein as you want. Even by substituting your carbohydrates and fats with lean protein, you can gradually lose weight and keep it off.
The deal with protein
Protein has always been known to benefit people who are trying to lose weight. For instance, protein-rich foods are essential for building and repairing muscle tissue. Some of the best protein sources include the following: milk, tofu, fish, eggs, cheese, low-fat yogurt, and lean meat.
Just enough calories
Being mindful of how much calories your body can burn should never be taken for granted when it comes to losing weight. Weight loss food provides your body with reduced calorie intake but they are still giving you enough vitamins and minerals for your body.
No skipping meals
The best weight loss food is something that you can eat for 5 to 6 times a day in small portions but still won’t make you worry about gaining weight. They include fruits and vegetables that are flexible enough to be included into different types of recipes for snacks, complete meals, and shakes. Keep in mind that you should not starve yourself to keep your metabolism running.
Mind the energy
It is important to understand that no amount of weight loss food alone can provide you instant results for losing weight. It is important to understand that losing weight results from the energy (from calories) that you are consuming from different types of food included in your diet. Furthermore, the entire energy of your diet should be lower compared to the total energy that is being used by your body.
High in fiber
Another type of weight loss food that is suitable for people who are trying to lose or maintain their weight should be high in fiber. Fiber works by helping your stomach fill in quicker, making you feel full so you eat less. Eating less simply means that you are cutting down your intake of calories.
Something low in fat
Your weight loss food should also be low in fat. In fact, low-fat foods are perceived as the most helpful if you want to lose weight. This is because fat has more than twice the quantity of energy compared to protein and carbohydrates. Therefore, eating less fat also cuts down your intake of calories.
The importance of water
Water also benefits weight loss so make sure that food for weight loss keeps you dehydrated and can aid in your digestion. However, make sure that you do not eat salty foods because they will cause you to retain water, which contributes to the feeling of being bloated. The bloated feeling is caused by your water weight, which causes you to gain a few more pounds.
What to avoid
Everybody loves fast food and processed foods like junk food and anything that can be cooked instantly (i.e. microwave pizza, TV dinners, etc.). However, they are not the best foods for losing weight. In fact, they are one of the contributors for weight gain because they usually have high sugar, high fat, and high calorie content. Avoid processed foods especially those that have high sugar and calorie content
On prepackaged foods
Fad diet plans come with their own ideas on how much calories you should take in. These plans provide you with prepackaged foods for weight loss that are geared to teach you discipline when it comes to following a strict diet regimen. They make it easy for you to limit yourself on what you should eat in a day and they are designed for people who have no time to plan their meals.
Nutritious foods
There are also foods that packed with nutritious elements, especially those that are filled with B vitamins. B vitamins are helpful when it comes to increasing your energy levels so you can exercise more. Keep in mind that no food for weight loss can become entirely effective unless you pair them up with regular exercise, so get all the energy you need to keep moving.
Phillip England is a [http://www.theultimateweightlosssecret.com]weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see [http://www.theultimateweightlosssecret.com/secret]
No restrictions?
The best weight loss food does not restrict you from eating more. In fact, you can eat more of them but still aid you in losing weight. The latest studies show that you can eat as much lean protein as you want. Even by substituting your carbohydrates and fats with lean protein, you can gradually lose weight and keep it off.
The deal with protein
Protein has always been known to benefit people who are trying to lose weight. For instance, protein-rich foods are essential for building and repairing muscle tissue. Some of the best protein sources include the following: milk, tofu, fish, eggs, cheese, low-fat yogurt, and lean meat.
Just enough calories
Being mindful of how much calories your body can burn should never be taken for granted when it comes to losing weight. Weight loss food provides your body with reduced calorie intake but they are still giving you enough vitamins and minerals for your body.
No skipping meals
The best weight loss food is something that you can eat for 5 to 6 times a day in small portions but still won’t make you worry about gaining weight. They include fruits and vegetables that are flexible enough to be included into different types of recipes for snacks, complete meals, and shakes. Keep in mind that you should not starve yourself to keep your metabolism running.
Mind the energy
It is important to understand that no amount of weight loss food alone can provide you instant results for losing weight. It is important to understand that losing weight results from the energy (from calories) that you are consuming from different types of food included in your diet. Furthermore, the entire energy of your diet should be lower compared to the total energy that is being used by your body.
High in fiber
Another type of weight loss food that is suitable for people who are trying to lose or maintain their weight should be high in fiber. Fiber works by helping your stomach fill in quicker, making you feel full so you eat less. Eating less simply means that you are cutting down your intake of calories.
Something low in fat
Your weight loss food should also be low in fat. In fact, low-fat foods are perceived as the most helpful if you want to lose weight. This is because fat has more than twice the quantity of energy compared to protein and carbohydrates. Therefore, eating less fat also cuts down your intake of calories.
The importance of water
Water also benefits weight loss so make sure that food for weight loss keeps you dehydrated and can aid in your digestion. However, make sure that you do not eat salty foods because they will cause you to retain water, which contributes to the feeling of being bloated. The bloated feeling is caused by your water weight, which causes you to gain a few more pounds.
What to avoid
Everybody loves fast food and processed foods like junk food and anything that can be cooked instantly (i.e. microwave pizza, TV dinners, etc.). However, they are not the best foods for losing weight. In fact, they are one of the contributors for weight gain because they usually have high sugar, high fat, and high calorie content. Avoid processed foods especially those that have high sugar and calorie content
On prepackaged foods
Fad diet plans come with their own ideas on how much calories you should take in. These plans provide you with prepackaged foods for weight loss that are geared to teach you discipline when it comes to following a strict diet regimen. They make it easy for you to limit yourself on what you should eat in a day and they are designed for people who have no time to plan their meals.
Nutritious foods
There are also foods that packed with nutritious elements, especially those that are filled with B vitamins. B vitamins are helpful when it comes to increasing your energy levels so you can exercise more. Keep in mind that no food for weight loss can become entirely effective unless you pair them up with regular exercise, so get all the energy you need to keep moving.
Phillip England is a [http://www.theultimateweightlosssecret.com]weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see [http://www.theultimateweightlosssecret.com/secret]
Tuesday, October 27, 2009
Fast Weight Loss Diet Plan - Turbo Charge Your Weight Loss With These Tips
Most people realize that in order to achieve certain fitness-oriented goals, they will need to pay special attention to what they are eating. As simple as this seems, it is often one of the most confusing aspects of a fitness plan. I mean what fad diet are we going to try this week? Adkins, South Beach and the hard to kill Cabbage Soup Diet are a few of the more popular fad diets making the rounds these days. Now don't get me wrong, not all of these diets are totally useless, but overall, fad diets are responsible for some very unhealthy habits. Not to mention the fact that the majority of all dieters fad and otherwise, will ultimately gain all of the weight back! Some will even gain more weight back than what they started with.
Hopefully after reading this article, you will understand the basics of nutrition and realize just how simple creating an effective and healthy nutritional plan can be.
In order to get started, you will need to arm yourself with a few things. Grab a pen, some paper, a calculator and a scale.
First, we will need to define your goals. What do you want to achieve from this program? Do you want to lose 20lbs, 50lbs or even 100lbs? Do you want to gain 20, 50 or 100 lbs? It really doesn't matter how crazy your goals may seem now. I assure you that if given the proper amount of time, any goal is within your reach! Just write down the first few things that come to your mind. Next to each one of your goals, write what your motivation for attaining them is?
Maybe you want to look good for a wedding. Or perhaps you have been ordered by a doctor to loose weight or else! Now I realize that this may seem like a very unimportant part of the equation, but I speak from experience when I say, no goal will ever be achieved unless you can understand exactly why it is important to you. Nobody else needs to know what makes you tick, but in order for you to achieve success at anything in life, you must master this step.
Nutrition 101
Now that you're on the track to success, you will need to learn what components make up a successful nutritional plan. Bear with me as I explain the basics of nutrition. Everything that you eat is made up of calories. Calories are fuel for the body. Calories are responsible for providing fuel for the body to do everything from basic body functions to more advanced functions like muscle contraction and exercise. So basically, calories are energy. It is extremely important to be able to accurately estimate your body's caloric needs.
BMR
The most accurate method for estimating your caloric needs is a simple equation involving your estimated body fat % and estimated activity level. This equation will lead you to your BMR or basal metabolic rate. The value that you get for your BMR can be use to calculate your Total Daily Expended Energy. Basically, your total daily expended energy is the amount of fuel, (calories), needed to maintain the weight that you are currently at, at the body composition that you are currently at.
In order to lose weight, you must create a calorie deficit. In order to gain weight, you must increase your total caloric intake.
Very simple, straight-forward stuff.
Now you have a place to begin. You will no longer be guessing at how many calories you have to eat. You can calculate exactly how many your body needs and adjust from there.
In order to calculate you basal metabolic rate and your total daily expended energy, simply plug in your estimated % body fat and lean body mass in kg, into the Katch-Mcardle formula.
BMR = 370+(21.6 x Lean Body Mass kg)
Now select your estimated activity multiplier from the table below.
Activity Muiltipliers
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
After you have established your BMR and selected you activity multiplier from the chart above, simply multiply your activity multiplier by your BMR. This value is your total daily expended energy. From here, you will need to apply a little bit of skill in order to adjust your value to achieve your goals. For most people, if your goal is to lose weight, you will need to adjust you caloric intake down from the TDEE value somewhere between 5 and 20%. If your goal is to gain muscle mass, then you will need to gradually increase your caloric intake. Again I would recommend making any changes to your TDEE value gradually. Generally speaking, an increase of 5-25% is typically a good place to start.
Before we go any further, it is critical that you realize a few important functions of the human body. The more fuel you eat, (calories), the more energy your body will be able to expend. The human body is a very complex organism. You must eat the right amount of calories to fuel your daily activity or your body, as clever as it is, will begin to store as many of the calories that you eat as body fat. This is not what you are looking for, unless you see a future in sumo wrestling down the road.
So, what really happens when your caloric intake is too low? Your body, going back to the prehistoric days will revert to the flight or fight mode. Not knowing when it's next meal will come, your body will attempt to store any and all of your calories as body fat for future use, after all it may not eat again for days. This is one of the basic reasons that starvation diets rarely work. Not only will you more than likely gain weight, but your body will begin to canabolize itself and try to turn protein (muscle mass), into energy. This conversion process is one of the most inefficient ways for your body to generate energy. You in turn, will feel the effects of this inefficiency as you begin to feel groggy and tired all of the time. To put it bluntly, you will lose muscle mass and gain body fat at the same time.
Now, back to the basic nutrition lesson. As we are all aware by now, calories are the fuel for the body. You probably realize that calories come from food, but lets take it a little bit further and explain what types of food contain what types of calories. There are six basic nutrient classes. Protein, Carbohydrate, Fat, Vitamins, Minerals and Water. Each nutrient is utilized in the human body for very specific tasks. The body as amazing as it is, will often try to manipulate certain types of responses from these nutrients in order to sustain life, especially when incorrect proportions of nutrients are consumed.
Protein
Protein serves numerous functions in our bodies. It is the major structural component of the cell. It is also used for growth, repair and maintenance of body tissues. Another important function that protein plays in the body is the ability to form antibodies for disease protection. And as stated previously, protein can be used to create energy, although not very efficiently. Protein contains 4 calories per gram. Although there are many benefits to consuming protein, especially for bodybuilders and people wishing to increase lean body mass, it is important to realize that protein is only a piece of the nutrition puzzle. Only paying attention to your protein intake and neglecting other areas of your nutritional plan, will guarantee that you will not achieve your fitness goals.
Carbohydrates
Carbohydrates also serve many functions in the human body. Carbohydrates are the main source of energy for the human body, especially during high-intensity exercise. Carbohydrates regulate fat and protein metabolism, as well as providing the exclusive energy source for the nervous system. Carbohydrates, like protein contain 4 calories per gram.
Fats
Fats are responsible for maintaining proper brain function as well as supplying energy to the body. The main responsibility of fats in the human body is to provide a constant supply of energy. Because the body must be prepared for times when energy consumption is minimal, the human body tends to place a supply of fat on the body for later use. This is also why it can be difficult to lose body fat after it has been stored there. When you try to lose fat, you are actually working against your bodies instincts.
Dietary fats have taken a bad rap in recent years due to the amount of publicity given to obesity and heart disease. The most important thing to remember here, is that saturated fats and trans-fatty acids are bad for the body and unsaturated fats can be good for the body.
Saturated fats come primarily from animal sources. Saturated fats are responsible for clogging arteries, elevating cholesterol and a slew of undesirable side effects. Saturated fats come primarily from meats and manufactured and processed foods.
Polyunsaturated and Monounsaturated fats, "healthy fats", come from sources such as flaxseed, safflower, grapeseed and olive oils. Polyunsatuated fats serve as the building blocks from which cells are produced. It is important to consume an adequate amount of these "healthy" fats for proper bodily function.
Healthy or unhealthy, each gram of fat contains 9 calories.
As you can see, fats are the most calorie dense nutrient, more than doubling up on carbohydrates and protein. Because of this, it is important to not only limit your consumption of fats to avoid an excess of calories, but also to make sure to eat primarily "healthy" types of fats.
Vitamins and Minerals
Vitamins and minerals are often overlooked components of any nutritional plan. Vitamins are responsible for promoting growth and maintaining health. Minerals are essential for normal cellular function. Together vitamins and minerals create an environment primed for optimum performance. Although not very exotic, vitamins and mineral supplements, when consistently taken, can bolster your immune system, increase your energy levels and promote overall body function and health. I personally do not believe that you need to break the bank here, when looking for a good vitamin/ mineral supplement. Many excellent vitamin/mineral supplements are on the market today for a fraction of what they would have cost you 5-10 years ago.
Water
Water is the last of the six nutrient classes discussed here, but certainly not the least. Water, makes up roughly 60% of the human body. Do I really need to explain any further? Water serves as the lubricant by which body function is driven. With out enough water, you will die. At the very least, without consuming enough water throughout the day, you will certainly not be able to reach your fitness/ health goals. It is recommended that training athletes consume a minimum of 24 oz of water per hour of exercise. Regardless of your goals, I personally believe that a minimum of 1 gallon of water per day should be the goal.
Conclusion
Hopefully, you have gained a better understanding of the important role that nutrition plays in achieving your fitness goals. You simply can't neglect this area of your program, without consequences. To briefly recap, establish your maintenance calorie needs. After you have established this value, take a look at your goals. If your goal is to lose weight, realize that you must create a calorie deficit. You will need to expend more energy than you are consuming. The only two ways to accomplish this are to increase you activity levels via cardiovascular exercise to burn more calories, or to eat fewer calories. If your goal is to gain weight, you will need to increase your caloric intake. Typically, you will want to continue to live an active life, including cardiovascular exercise. In order to increase this value enough to see a measurable difference, you will need to gradually increase your caloric intake over time. Typically 500 to 1000 extra calories per day, should get you headed in the right direction. If you are happy with where you currently are, simply eat enough calories to match your maintenance level.
If you enjoyed the fat loss principles outlined in this article, You'll love all of the free [http://www.slimthighsexercises.com]slim thighs exercises and advice at slimthighsexercises.com! While you're there, take a look at some of the free [http://www.slimthighsexercises.com/thigh-exercises/thigh-workouts/]slim thigh workouts, weight loss diet tips and all around weight loss articles!
Hopefully after reading this article, you will understand the basics of nutrition and realize just how simple creating an effective and healthy nutritional plan can be.
In order to get started, you will need to arm yourself with a few things. Grab a pen, some paper, a calculator and a scale.
First, we will need to define your goals. What do you want to achieve from this program? Do you want to lose 20lbs, 50lbs or even 100lbs? Do you want to gain 20, 50 or 100 lbs? It really doesn't matter how crazy your goals may seem now. I assure you that if given the proper amount of time, any goal is within your reach! Just write down the first few things that come to your mind. Next to each one of your goals, write what your motivation for attaining them is?
Maybe you want to look good for a wedding. Or perhaps you have been ordered by a doctor to loose weight or else! Now I realize that this may seem like a very unimportant part of the equation, but I speak from experience when I say, no goal will ever be achieved unless you can understand exactly why it is important to you. Nobody else needs to know what makes you tick, but in order for you to achieve success at anything in life, you must master this step.
Nutrition 101
Now that you're on the track to success, you will need to learn what components make up a successful nutritional plan. Bear with me as I explain the basics of nutrition. Everything that you eat is made up of calories. Calories are fuel for the body. Calories are responsible for providing fuel for the body to do everything from basic body functions to more advanced functions like muscle contraction and exercise. So basically, calories are energy. It is extremely important to be able to accurately estimate your body's caloric needs.
BMR
The most accurate method for estimating your caloric needs is a simple equation involving your estimated body fat % and estimated activity level. This equation will lead you to your BMR or basal metabolic rate. The value that you get for your BMR can be use to calculate your Total Daily Expended Energy. Basically, your total daily expended energy is the amount of fuel, (calories), needed to maintain the weight that you are currently at, at the body composition that you are currently at.
In order to lose weight, you must create a calorie deficit. In order to gain weight, you must increase your total caloric intake.
Very simple, straight-forward stuff.
Now you have a place to begin. You will no longer be guessing at how many calories you have to eat. You can calculate exactly how many your body needs and adjust from there.
In order to calculate you basal metabolic rate and your total daily expended energy, simply plug in your estimated % body fat and lean body mass in kg, into the Katch-Mcardle formula.
BMR = 370+(21.6 x Lean Body Mass kg)
Now select your estimated activity multiplier from the table below.
Activity Muiltipliers
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
After you have established your BMR and selected you activity multiplier from the chart above, simply multiply your activity multiplier by your BMR. This value is your total daily expended energy. From here, you will need to apply a little bit of skill in order to adjust your value to achieve your goals. For most people, if your goal is to lose weight, you will need to adjust you caloric intake down from the TDEE value somewhere between 5 and 20%. If your goal is to gain muscle mass, then you will need to gradually increase your caloric intake. Again I would recommend making any changes to your TDEE value gradually. Generally speaking, an increase of 5-25% is typically a good place to start.
Before we go any further, it is critical that you realize a few important functions of the human body. The more fuel you eat, (calories), the more energy your body will be able to expend. The human body is a very complex organism. You must eat the right amount of calories to fuel your daily activity or your body, as clever as it is, will begin to store as many of the calories that you eat as body fat. This is not what you are looking for, unless you see a future in sumo wrestling down the road.
So, what really happens when your caloric intake is too low? Your body, going back to the prehistoric days will revert to the flight or fight mode. Not knowing when it's next meal will come, your body will attempt to store any and all of your calories as body fat for future use, after all it may not eat again for days. This is one of the basic reasons that starvation diets rarely work. Not only will you more than likely gain weight, but your body will begin to canabolize itself and try to turn protein (muscle mass), into energy. This conversion process is one of the most inefficient ways for your body to generate energy. You in turn, will feel the effects of this inefficiency as you begin to feel groggy and tired all of the time. To put it bluntly, you will lose muscle mass and gain body fat at the same time.
Now, back to the basic nutrition lesson. As we are all aware by now, calories are the fuel for the body. You probably realize that calories come from food, but lets take it a little bit further and explain what types of food contain what types of calories. There are six basic nutrient classes. Protein, Carbohydrate, Fat, Vitamins, Minerals and Water. Each nutrient is utilized in the human body for very specific tasks. The body as amazing as it is, will often try to manipulate certain types of responses from these nutrients in order to sustain life, especially when incorrect proportions of nutrients are consumed.
Protein
Protein serves numerous functions in our bodies. It is the major structural component of the cell. It is also used for growth, repair and maintenance of body tissues. Another important function that protein plays in the body is the ability to form antibodies for disease protection. And as stated previously, protein can be used to create energy, although not very efficiently. Protein contains 4 calories per gram. Although there are many benefits to consuming protein, especially for bodybuilders and people wishing to increase lean body mass, it is important to realize that protein is only a piece of the nutrition puzzle. Only paying attention to your protein intake and neglecting other areas of your nutritional plan, will guarantee that you will not achieve your fitness goals.
Carbohydrates
Carbohydrates also serve many functions in the human body. Carbohydrates are the main source of energy for the human body, especially during high-intensity exercise. Carbohydrates regulate fat and protein metabolism, as well as providing the exclusive energy source for the nervous system. Carbohydrates, like protein contain 4 calories per gram.
Fats
Fats are responsible for maintaining proper brain function as well as supplying energy to the body. The main responsibility of fats in the human body is to provide a constant supply of energy. Because the body must be prepared for times when energy consumption is minimal, the human body tends to place a supply of fat on the body for later use. This is also why it can be difficult to lose body fat after it has been stored there. When you try to lose fat, you are actually working against your bodies instincts.
Dietary fats have taken a bad rap in recent years due to the amount of publicity given to obesity and heart disease. The most important thing to remember here, is that saturated fats and trans-fatty acids are bad for the body and unsaturated fats can be good for the body.
Saturated fats come primarily from animal sources. Saturated fats are responsible for clogging arteries, elevating cholesterol and a slew of undesirable side effects. Saturated fats come primarily from meats and manufactured and processed foods.
Polyunsaturated and Monounsaturated fats, "healthy fats", come from sources such as flaxseed, safflower, grapeseed and olive oils. Polyunsatuated fats serve as the building blocks from which cells are produced. It is important to consume an adequate amount of these "healthy" fats for proper bodily function.
Healthy or unhealthy, each gram of fat contains 9 calories.
As you can see, fats are the most calorie dense nutrient, more than doubling up on carbohydrates and protein. Because of this, it is important to not only limit your consumption of fats to avoid an excess of calories, but also to make sure to eat primarily "healthy" types of fats.
Vitamins and Minerals
Vitamins and minerals are often overlooked components of any nutritional plan. Vitamins are responsible for promoting growth and maintaining health. Minerals are essential for normal cellular function. Together vitamins and minerals create an environment primed for optimum performance. Although not very exotic, vitamins and mineral supplements, when consistently taken, can bolster your immune system, increase your energy levels and promote overall body function and health. I personally do not believe that you need to break the bank here, when looking for a good vitamin/ mineral supplement. Many excellent vitamin/mineral supplements are on the market today for a fraction of what they would have cost you 5-10 years ago.
Water
Water is the last of the six nutrient classes discussed here, but certainly not the least. Water, makes up roughly 60% of the human body. Do I really need to explain any further? Water serves as the lubricant by which body function is driven. With out enough water, you will die. At the very least, without consuming enough water throughout the day, you will certainly not be able to reach your fitness/ health goals. It is recommended that training athletes consume a minimum of 24 oz of water per hour of exercise. Regardless of your goals, I personally believe that a minimum of 1 gallon of water per day should be the goal.
Conclusion
Hopefully, you have gained a better understanding of the important role that nutrition plays in achieving your fitness goals. You simply can't neglect this area of your program, without consequences. To briefly recap, establish your maintenance calorie needs. After you have established this value, take a look at your goals. If your goal is to lose weight, realize that you must create a calorie deficit. You will need to expend more energy than you are consuming. The only two ways to accomplish this are to increase you activity levels via cardiovascular exercise to burn more calories, or to eat fewer calories. If your goal is to gain weight, you will need to increase your caloric intake. Typically, you will want to continue to live an active life, including cardiovascular exercise. In order to increase this value enough to see a measurable difference, you will need to gradually increase your caloric intake over time. Typically 500 to 1000 extra calories per day, should get you headed in the right direction. If you are happy with where you currently are, simply eat enough calories to match your maintenance level.
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Thursday, October 22, 2009
How to Lose Belly Fat - Can a Fat Person Lose Their Belly Fat?
If you are fat, you probably want to exercise to lose those belly fat. Exercising regularly and maintaining a healthy and balanced diet, comprising of low fat ingredients are the keys to losing those belly fat.
Belly fat are formed plainly since you are eating up more calories than you are burning it down. Overeating and the lack of exercise contribute to it further. Stress could also play a part in it as some people eat junk food when under pressure.
There is good and bad news in finding the proper way to lose your belly fat. The bad news is that you will need several method of exercises to lose those belly fat as no one exercise will do the trick. The good news is that since you can change your exercise program often, you would not be bored.
You might want to consider shaping your stomach muscles as part of your exercise program as your stomach looks better when you lose that fat layer. Furthermore, strong abdominal muscles can assist with your posture and avoid sore lower back. Doing sit-ups regularly will pay off more than you might have expected.
You need not limit the type of exercise to sit-ups only and do other tummy exercises which can be found easily by just Googling it.
Additional tips for weight loss
If you are starting an exercise program, do not overdo it as breaking up the session of exercise can have some benefits as it builds up your strength and avoid injuries.
Eat at least three servings of fish per week, the more the better.
Fresh fruit and fresh vegetables is an absolute must in the diet.
Do not overlook dairy products as you need the calcium. Just change to low or nonfat products.
To speed up the process [http://how-to-lose-bellyfat.weebly.com]of losing belly fat, you need natural supplements like acai berry. [http://how-to-lose-bellyfat.weebly.com]Click Here to get a free trial and see how fast it is to lose those fats.
Belly fat are formed plainly since you are eating up more calories than you are burning it down. Overeating and the lack of exercise contribute to it further. Stress could also play a part in it as some people eat junk food when under pressure.
There is good and bad news in finding the proper way to lose your belly fat. The bad news is that you will need several method of exercises to lose those belly fat as no one exercise will do the trick. The good news is that since you can change your exercise program often, you would not be bored.
You might want to consider shaping your stomach muscles as part of your exercise program as your stomach looks better when you lose that fat layer. Furthermore, strong abdominal muscles can assist with your posture and avoid sore lower back. Doing sit-ups regularly will pay off more than you might have expected.
You need not limit the type of exercise to sit-ups only and do other tummy exercises which can be found easily by just Googling it.
Additional tips for weight loss
If you are starting an exercise program, do not overdo it as breaking up the session of exercise can have some benefits as it builds up your strength and avoid injuries.
Eat at least three servings of fish per week, the more the better.
Fresh fruit and fresh vegetables is an absolute must in the diet.
Do not overlook dairy products as you need the calcium. Just change to low or nonfat products.
To speed up the process [http://how-to-lose-bellyfat.weebly.com]of losing belly fat, you need natural supplements like acai berry. [http://how-to-lose-bellyfat.weebly.com]Click Here to get a free trial and see how fast it is to lose those fats.
How to Lose a Beer Belly and Look Younger
The younger days of one's life are filled with drinking, take-aways, skipping of meals and even though youngsters can compensate for all these by way of leading an active life the reality hits the body when we reach the mid-life. At forty we are obsessed with our careers and are often caught up with work that we begin to neglect the exercise part of the life while still maintaining habits like drinking through socializing, skipping meals or indulging in take-aways. The net result: Accumulation of unwanted body fat and more so in the middle in men. This is called as the Beer Belly. Beer belly looks ungainly and also adds a few years of age to the individual. However with appropriate exercise and know-how one can get back into shape and it is possible to lose the beer belly.
When it comes to weight loss dietitians recommend that to lose weight one should eat more fruit and vegetables, consume less saturated fat, cut down on alcohol intake and smoke less. By following this regime, in 12 weeks one could lose a potential 4 inches off their midriff. All this info sounds appealing but making these changes aren't always straight forward and easy. There is a solution where one can lose the unwanted beer belly through less effort. By adopting a nutritious diet and exercising whenever possible, one's confidence will grow as they watch their body change.
At times apart from exercise and proper diet there is a distinct need for external help by way of medications. True, there are numerous drugs out there promising dramatic results but many have just fallen by the wayside and many are not living up to their purported claims. One drug that works in a physiologically acceptable and possible mechanism is Proactol. Proactol works by binding up to 28% of the fat in the foods one eats, forcing the body to not digest them. As long as one maintains a healthy diet, increasing the fiber and protein intake and exercising regularly, one can increase their energy levels, and have more mass and less fat.
Proactol reduces food cravings, reduces blood cholesterol and suppresses appetite. It is all natural and contains both soluble and insoluble fibers that take care of reducing cravings and suppressing appetite. You can still eat what you want in moderation and Proactol will prevent the fats from being absorbed. If you are genuinely interested in eliminating the beer belly and get your abs stand out then Proactol is what you would need.
Interested in getting rid of beer belly once and for all? Then make use of a special offer on Proactol at http://naturalremedies.weebly.com
When it comes to weight loss dietitians recommend that to lose weight one should eat more fruit and vegetables, consume less saturated fat, cut down on alcohol intake and smoke less. By following this regime, in 12 weeks one could lose a potential 4 inches off their midriff. All this info sounds appealing but making these changes aren't always straight forward and easy. There is a solution where one can lose the unwanted beer belly through less effort. By adopting a nutritious diet and exercising whenever possible, one's confidence will grow as they watch their body change.
At times apart from exercise and proper diet there is a distinct need for external help by way of medications. True, there are numerous drugs out there promising dramatic results but many have just fallen by the wayside and many are not living up to their purported claims. One drug that works in a physiologically acceptable and possible mechanism is Proactol. Proactol works by binding up to 28% of the fat in the foods one eats, forcing the body to not digest them. As long as one maintains a healthy diet, increasing the fiber and protein intake and exercising regularly, one can increase their energy levels, and have more mass and less fat.
Proactol reduces food cravings, reduces blood cholesterol and suppresses appetite. It is all natural and contains both soluble and insoluble fibers that take care of reducing cravings and suppressing appetite. You can still eat what you want in moderation and Proactol will prevent the fats from being absorbed. If you are genuinely interested in eliminating the beer belly and get your abs stand out then Proactol is what you would need.
Interested in getting rid of beer belly once and for all? Then make use of a special offer on Proactol at http://naturalremedies.weebly.com
Wednesday, October 21, 2009
Four Simple Reasons Diets Fail
Have you ever been on so many diets that you think it will work on you but doesn't? There has been countless of times where I tried nearly all the diet fads out there. I was wondering why I kept failing so much.
Here are several reasons why diets fail:
1. You are not disciplined enough. With most diets, you have to follow a specific plan and if you don't follow these plans then your efforts will be for naught. You discipline to stick with the plan no matter what. Most people are not disciplined enough and therefore most people fail.
2. Most diets increase our appetite. If you ever had a low calorie diet, it can be one of the most excruciating things to experience. You are not allowed to eat any high calorie foods that usually make you full pretty quickly. The hungrier you get, the more likely you will ditch the diet and binge on food.
3. You have a genetic disposition to gain weight. For some people, no matter what you do, you can't lose the weight. Even if you starve, your body will react against this and try to store body fat while decreasing your energy levels.
4. You don't have a plan. Most people think that dieting means that you should cut down on foods. However, it is not as simple as that. You also have to exercise a lot. Every diet plan should require an exercise regime. Studies have suggests that if you want to be fit and healthy, you need at least 20 minutes of exercise every day.
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Here are several reasons why diets fail:
1. You are not disciplined enough. With most diets, you have to follow a specific plan and if you don't follow these plans then your efforts will be for naught. You discipline to stick with the plan no matter what. Most people are not disciplined enough and therefore most people fail.
2. Most diets increase our appetite. If you ever had a low calorie diet, it can be one of the most excruciating things to experience. You are not allowed to eat any high calorie foods that usually make you full pretty quickly. The hungrier you get, the more likely you will ditch the diet and binge on food.
3. You have a genetic disposition to gain weight. For some people, no matter what you do, you can't lose the weight. Even if you starve, your body will react against this and try to store body fat while decreasing your energy levels.
4. You don't have a plan. Most people think that dieting means that you should cut down on foods. However, it is not as simple as that. You also have to exercise a lot. Every diet plan should require an exercise regime. Studies have suggests that if you want to be fit and healthy, you need at least 20 minutes of exercise every day.
Tito King is an Author living in Sydney, Australia. He is interested in reading and creating websites. His latest website is about [http://www.longskirtsforwomen.com/Long-Jean-Skirts.html]long skirts for women and finding the best [http://www.longskirtsforwomen.com/Long-Jean-Skirts.html]long jean skirts on the web today.
Weight Loss Starts Within Our Brains
The brain is the body's command center. This is true both from an unaware autonomic sense and from a conscious, willful sense. From that central place, instructions flow to our bodies to keep us functioning and to purposely move around in our environment.
Within the confines of our minds, we also have the ability to tell ourselves that something is possible or impossible. Sometimes things truly are impossible to do but other times our own thinking makes it that way.
I once tutored basic math to college students. When I encountered people who were having trouble understanding negative numbers I was surprised. Yet, if a person could balance a check book, they could understand negative numbers.
However, until the analogy was drawn, these people had difficulty actually performing calculations with negative numbers. What previously seemed impossible, gradually became possible. It was with expanding knowledge and experience that they were able to grow mathematically.
Isn't it much the same with almost everything else too? I bet you have plenty of examples of subjects or topics that seemed daunting at first until you began to learn more about them. After a certain point of gaining knowledge and experience some subjects probably became second nature to you. You may have even begun to wonder how other people, didn't 'get it'.
If you have ever had the pleasure of tutoring or teaching someone else, you catch a glimpse of the learning process from a second party viewpoint. It's a beautiful thing to watch someone learn and grow. It can also be rewarding to know that you had something to do with it.
Imagine that weight loss is much the same. Could it be that it is just a lack of experience and understanding that creates a barrier for you or someone you love?
What is the key to breaking down that barrier? Experience and knowledge is the answer. Study, read up on weight loss, and experiment with what works and what does not work. Over time, you will be able to wade through the confusion and find the results you are seeking. The only other ingredient is the will to keep going until you find the answer.
The first step is to get worthwhile information about what works and what does not work. Has there ever really been many subjects that could be completely covered from only one text book or point of view?
The question becomes, "who's information should I trust"? When you are just starting out on your quest to lose weight that can be a daunting inquiry.
May I suggest avoiding fad diets that begin with a fast for 'cleansing purposes'? These diets tend to violate long term and sound weight loss principles for the sake of short term results. This is different from caloric restriction. Caloric restriction has its place, but you can restrict calories and still eat.
The idea of cleansing or detox does have a place, but it is not for long term, more permanent weight loss results. It can get you short term results though. Who wants to fast every time he wants to shed a few pounds?
Determination, motivation and ever expanding knowledge may be the ticket to getting you to your weight loss goals. The good news is that you know it is physically possible to lose weight in most cases because others have done it. That leaves the final factor to be solved within the space between one's own ears. You can do it, just go for it!
This article is for information purposes only and is not intended to provide advice. Consult with your physician before dieting or taking up exercise.
Grab Your $9 Simple [http://www.weightlosssimpleplan.com]Weight Loss Guide or Your Free [http://www.weightlosssimpleplan.com/freereport]Weight Loss Report! David Snape is the author of: Weight Loss: A Simple Guide to Losing Weight and Keeping it Off!
Within the confines of our minds, we also have the ability to tell ourselves that something is possible or impossible. Sometimes things truly are impossible to do but other times our own thinking makes it that way.
I once tutored basic math to college students. When I encountered people who were having trouble understanding negative numbers I was surprised. Yet, if a person could balance a check book, they could understand negative numbers.
However, until the analogy was drawn, these people had difficulty actually performing calculations with negative numbers. What previously seemed impossible, gradually became possible. It was with expanding knowledge and experience that they were able to grow mathematically.
Isn't it much the same with almost everything else too? I bet you have plenty of examples of subjects or topics that seemed daunting at first until you began to learn more about them. After a certain point of gaining knowledge and experience some subjects probably became second nature to you. You may have even begun to wonder how other people, didn't 'get it'.
If you have ever had the pleasure of tutoring or teaching someone else, you catch a glimpse of the learning process from a second party viewpoint. It's a beautiful thing to watch someone learn and grow. It can also be rewarding to know that you had something to do with it.
Imagine that weight loss is much the same. Could it be that it is just a lack of experience and understanding that creates a barrier for you or someone you love?
What is the key to breaking down that barrier? Experience and knowledge is the answer. Study, read up on weight loss, and experiment with what works and what does not work. Over time, you will be able to wade through the confusion and find the results you are seeking. The only other ingredient is the will to keep going until you find the answer.
The first step is to get worthwhile information about what works and what does not work. Has there ever really been many subjects that could be completely covered from only one text book or point of view?
The question becomes, "who's information should I trust"? When you are just starting out on your quest to lose weight that can be a daunting inquiry.
May I suggest avoiding fad diets that begin with a fast for 'cleansing purposes'? These diets tend to violate long term and sound weight loss principles for the sake of short term results. This is different from caloric restriction. Caloric restriction has its place, but you can restrict calories and still eat.
The idea of cleansing or detox does have a place, but it is not for long term, more permanent weight loss results. It can get you short term results though. Who wants to fast every time he wants to shed a few pounds?
Determination, motivation and ever expanding knowledge may be the ticket to getting you to your weight loss goals. The good news is that you know it is physically possible to lose weight in most cases because others have done it. That leaves the final factor to be solved within the space between one's own ears. You can do it, just go for it!
This article is for information purposes only and is not intended to provide advice. Consult with your physician before dieting or taking up exercise.
Grab Your $9 Simple [http://www.weightlosssimpleplan.com]Weight Loss Guide or Your Free [http://www.weightlosssimpleplan.com/freereport]Weight Loss Report! David Snape is the author of: Weight Loss: A Simple Guide to Losing Weight and Keeping it Off!
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