Independent
Articles About:
1. Easy Weight Loss
2. Weight Loss Tips
3. Diets & Dieting
Simple Tips for Easy Weight Loss
By Nicky Pilkington Current statistics reveal that 75% of Americans
are overweight and 40% are obese. For those who desire to lose weight and
obtain optimal health, sometimes it can be overwhelming trying to figure
out where to start. From the Atkins Diet to the South Beach Diet; from the
low fat to low carb diets, there are numerous weight-loss plans to choose
from. In addition, given conflicting information as to what works best,
it can be difficult deciding what to do.
For those who have tried many diet plans with no success, it becomes more
difficult and frustrating. Many people forget that a diet might work wonders
for their friend but won't work well for them...not because the diet is
"bad", but because each body reacts differently. However, there
is a way to lose weight that is easy, fast, and doesn't involve deprivation
or calorie counting.
Before the weight loss tips are discussed, it's important to address some
background information about body genetics and why weight loss can be difficult.
Before anyone starts a diet, it is important to note that each person has
a different body build. Some people are short and stout while others are
tall and thin. Some have big hips and shoulders, and others are short and
very muscular. Genetics can determine body shape and a person's natural
build just as it does eye color, hair color, skin color, and so on. The
good news is that genetics do not determine whether or not one will be fat,
but will determine one's body shape. This means that not every woman can
expect to be tall and thin like a Hollywood actress or supermodel such as
Tyra Banks. Not every man can expect to be defined and muscular like The
Rock. The goal, really, is to be at a comfortable weight for one's body
shape and to feel good about it.
So, why are people overweight? Here are 11 of the most common reasons:
1. Slow metabolism: People who are overweight have a hard time burning
off food. As a result, the fat is stored.
2. Emotional eating: Those who struggle with weight often eat when stressed
or when other emotional upheavals are happening in their life.
3. Hormonal imbalances.
4. Eating portions that are too large.
5. Eating lots of "diet food" (that is low fat,low carb, and
"sugar free" foods). Kevin explains in the book why this is a
problem.
6. Build up of toxins in the body.
7. Eating late: Late-night eating can cause food to convert to fat more
easily.
8. High susceptibility to growth hormones: These hormones are given to
animals to help them grow faster and larger, so meat and dairy have residual
growth hormones. In humans, these hormones can result in increased fat storage.
9. Not eating breakfast.
10. Numerous diets: Going from diet to diet has a negative impact on the
metabolism and causes weight loss to be much more difficult.
11. Food ingredients: The reasons why are amazing and beyond the scope
of this article. Readers are encouraged to read for themselves Kevin's two
books.
Simple Tips for Easy Weight Loss:
Now that there is a better understanding of body genetics and why people
have a tendency to be overweight, here are the tips for fast, easy weight
loss.
Tip #1: Drink water upon arising: First thing in the morning, drink eight
ounces of distilled water, bottled water, or filtered water (not tap water).
Tip #2: Eat a big breakfast: This should be done 45 minutes after getting
up in the morning. Suggested organic foods to choose from (they must be
organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna,
lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so
on.
Tip #3: Drink distilled water throughout the day: Eight glasses is recommended
Tip #4: Walk non-stop one hour each day: This doesn't have to be power
walking; just walk at your own pace. Walking outdoors is best.
Tip #5: Stop eating after 6:00 PM: This is hard for some people, but do
the best you can.
Tip #6: Do a candida cleanse: Candida is yeast overgrowth in the colon
that can cause all kinds of health problems. Check online for "Candida
Cleanse" or go to your local health food store.
Tip #7: Do a colon cleanse: This cleanse cleans out the digestive system,
which is clogged and sluggish in many overweight people. Once again, check
online or go to your local health food store.
More and more Americans are becoming overweight. Extra weight can result
in many health issues and negatively impact one's emotional state and self-esteem.
However, for those struggling with this problem, there is hope. You can
lose it and keep it off. Now that you have a understanding of body genetics
and why you might be overweight, take action today! Commit to trying at
least a few of the steps.
10 Easy Weight Loss Tips
By Melanie Mendelson 1. Stop Drinking Soft Drinks
Each soft drink is 150 empty calories. Replacing just one soft drink per
day with water will result in losing 16 lbs per year.
2. Keep Yourself Busy
When there is nothing to do, we reach for the food out of boredom. Staying
busy with other activities will help to keep your mind off food.
3. Get Rid Of Tempting Foods
We all have foods that we can't resist. Knowing that, it's best to not
have those foods around the house. Out of sight, out of mind.
4. Watch Your Portions
How much you eat is just as important as what you eat. If an average person
starts eating just 10% less, he will lose about 20 lbs per year without
changing his diet.
5. Think Of Calories In Terms Of Exercise
You have to do the whole hour of aerobics to burn off the 500 calories
contained in a big piece of cheesecake. What is easier for you: exercising
for 1 hour or not eating the cheesecake?
6. Take A Pause
Next time when you are about to eat something you shouldn't, pause for
a couple of seconds and ask yourself -"Is It Worth It?" If the
answer is "Yes", go ahead and indulge. If the answer is "No",
step back and congratulate yourself for taking that pause.
7. Eat Slowly
It takes our brain about 20 minutes to realize that we are full. When you
eat too fast, there is not enough time for the "full" feeling
to register, so you'd end up literally stuffing yourself with food.
8. Don't Skip Meals
When you skip a meal, you get way too hungry. When you are too hungry,
you won't be able to control yourself at the next meal. As a result, you'll
end up eating more than 2 meals worth of calories.
9. Plan Your Meals
Try to plan your meals in advance. Not knowing what you are going to eat
will send you right to the fast food joint.
10. Do Everyday Physical Activities
Take the stairs instead of taking the elevator. Park your car at the far
end of the parking lot. All those activities add up. Walking briskly for
15 minutes per day will help you lose an extra 10 lbs per year.
Weight Loss the Easy Way!
By David Chandler With weight loss comes a lot of dedication and change
of lifestyle. We can start with exercise, which is vital to all weight loss
programs. A healthy body is the result of proper nutrition combined with
a regular pattern of physical exercise. You weight loss will depend on how
you intend to make it happen. It does not have to be difficult and you do
not have to take weight loss supplements or pills.
Exercise
Exercise improves the tone and quality of muscle tissue and stimulates
the processes of digestions, absorption, metabolism, and elimination. It
strengthens blood vessels, lungs, and heart, resulting in improved transfer
of oxygen to the cells and increased circulation.
The key to any type of exercise is a strong will and a sincere desire to
improve one's physical condition by weight loss. The best way to lose weight
is doing activities or exercises that you enjoy and can have fun with.
An ideal weight loss program may include many different forms of the following
exercises. Calisthenics consist of light exercises including sit-ups, push-ups,
jumping jacks, which promote emphasis of building skeletal muscles. Dancing
or rhythmic exercise is often an enjoyable way to exercise and lose weight,
by toning the body. Isometrics involves the pressure of a muscle or group
of muscles against each other or an immoveable object. It is good for spot
reducing because it can be applied to a target area. Stretching is a natural
exercise that should be practiced on a regular basis, and is a good habit
to develop. It can improve energy and endurance, stimulate circulation,
and alleviate stiffness. Walking is one of the best overall weight loss
exercises, which help the entire system function better. Weight Lifting
and exercise strengthen muscle tone, which is recommended with any weight
loss management plan.
Above all, do not forget the recreational exercises as well; this will
help to keep you on task with your weight loss goals.
Nutrition
The next step in that can help you is to add proper nutrition to your weight
loss management plan. You need to understand what your body needs and how
to consume the proper amounts of Carbohydrates, Fats and Proteins, which
are the primary sources of energy to the body. They supply the fuel necessary
for body heat and work. This is essential to fast weight loss. Therefore,
foods that are high in energy value are high in calories, while foods that
are low in energy value are low calories. Fats yield about 9 calories per
gram; carbohydrates and protein yield about 4 calories per gram.
By following the current food pyramid guide, you can reduce calories and
with combined exercise (minimal), you take lose weight fast and easy. Remember
to keep your body hydrated by drinking plenty of water and avoid soda, fattening
foods such as chips, and cookies, etc.
Tips
1-Eat six mini meals a day- this will allow your body to eat more frequently
curbing your appetite for snacking. 2- Drink at lease 64 oz of water a day,
but the amount you drink should be based on your weight and size. 3-Choose
healthy foods from each food group. 4-Include some weight lifting in your
weight loss management plan, this will allow you to remain proper muscle
tone while losing weight.
Simply Weight Loss -- Losing Weight is Easy if You Stop Dieting
By Michael A. Smith, MD The Behavioral Risk Factor Surveillance System recently published their findings from a 21 state study with over 112,000 participants on how weight loss methods affect dieter's success.
Each participant was placed into one of four categories based on the weight control method they used.
1. Increasing physical activity
2. Eating fewer calories
3. Combination of fewer calories with exercise
4. None (not trying to lose weight)
For those who were trying to lose weight, the most common weight practices were eating fewer calories without other methods (32.3% of women, 24.1% of men) and eating fewer calories with exercise (33.8% of women, 19.9% of men).
Increasing physical activity as a sole weight-loss practice was reported by 3.4% of women and 4% of men.
The last statistic on exercising without dieting is where I get lost. It's hard for me to understand how only 3% of women and 4% of men use exercise as their sole weight loss practice. Is anything wrong with this?
Yes, we are wrong. The entire weight loss industry is wrong!
It all reminds me of a slogan from a few years ago, "Simply Weight Loss." It represented a return to diet basics. And that's when it hit me, a return to diet basics is what is wrong.
Dieting is Wrong
You're too heavy and you need to lose weight. The extra pounds pushing you above your ideal weight, resulted from a chronic state of positive energy balance...eating more calories (energy) than the body needs.
This is usually followed by the question, "Why doesn't my body just get rid of the extra energy?" I totally agree. Just get rid of all that extra energy, send it on it's way. Unfortunately, the laws of thermodynamics are what mess things up.
The big stinker involves the whole idea that you can't create or destroy energy. It's constant. Since you can't simply destroy energy, you have no choice but to use the extra energy (packed into calories) or store it.
So, how does this make dieting wrong? Dieting only works in theory. In theory, dieting, which is synonymous with calorie restriction, causes total body energy to decrease in hopes of creating an energy deficit.
To make up for this deficit, the body will tap into energy stores to cover immediate needs. So, in theory, dieting causes weight loss.
Is this what occurs in dieters? Yes and no.
The Best Method for Using Stored Energy
Dieting, a.k.a. calorie restriction, slows down the resting metabolic rate, throwing the body into a state of energy conservation. This is not conducive of weight loss but instead is perfect for gaining weight.
Those dieters that do lose weight and keep it off, practice my concept of Slow & Low.
Now what? Exercise.
What is the best method for using the extra energy we didn't use in the past? Exercise. Start an exercise program first, one that centers on muscle tone and strength, then use dieting on an as needed basis to lower total body energy.
The Behavioral Risk Factor Surveillance System published perfect statistics. We should be using exercise as a sole weight loss method more often.
To Healthy Living!
Michael Smith, MD
Chief Medical Consultant
Diet Basics Website
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Dr. Smith is the Chief Medical Consultant to Diet Basics, a content based cutting edge website dedicated to the online dieter. Dr. Smith coined the term "Diet Shock<sup>TM</sup>" and is about to release his new book on keeping weight off -- our real weight problem. Visit Dr. Smith at Diet Basics. |
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